Best Dietary Supplements for Women

Looking for the best dietary supplements for women? Check out our list of top 10 supplements, tailored to meet your specific needs. Conveniently have them delivered to your doorstep. 

Read on for more information about our recommended supplements. With modernization and a focus on wellness, women’s health has dramatically improved. Gone are the days when women were considered vulnerable to health issues. 

Women of the 21st century are well-informed about their health and fitness goals and are successful in various athletic pursuits. Supplements are widely used among women of all ages, from fitness enthusiasts to homemakers and elite athletes. 

This article is written exclusively for women to help them understand the best supplements to achieve their health goals.

What Do We Mean by Dietary Supplements for Women?

When we talk about dietary supplements for women, we’re referring to products that are designed to provide additional nutrients that may not be obtained through diet alone. These supplements can come in a variety of forms, such as pills, powders, and liquids, and can contain a wide range of nutrients like vitamins, minerals, and herbs.

Many women take dietary supplements to support their overall health and well-being. For example, if someone is not getting enough calcium and vitamin D through their diet, they may take a supplement to support their bone health. Similarly, if someone is pregnant, they may take a folic acid supplement to help prevent birth defects.

It’s important to note that dietary supplements are not meant to replace a healthy diet. They should be used in conjunction with a well-balanced diet and should not be relied upon as the sole source of nutrition.

Essential Nutrients Every Woman Needs for a Thriving Health

1. Calcium and Vitamin D

Calcium and vitamin D are essential for maintaining strong bones and preventing osteoporosis. According to the National Institutes of Health, women aged 19-50 need 1,000 mg of calcium per day and 600 IU of vitamin D per day. Women over 50 need 1,200 mg of calcium per day and 800-1,000 IU of vitamin D per day.

Research supports the importance of calcium and vitamin D for bone health in women. A study published in the Journal of Bone and Mineral Research found that calcium and vitamin D supplementation reduced the risk of hip fractures in postmenopausal women. ¹ 

Another study published in Osteoporosis International found that vitamin D and calcium supplementation improved bone mineral density in premenopausal women. ²

2. Iron

Iron is essential for healthy blood and helps prevent anemia. According to the Centers for Disease Control and Prevention, women aged 19-50 need 18 mg of iron per day, while women over 50 need 8 mg per day.

Research supports the importance of iron for preventing anemia in women. A study published in the Journal of Women’s Health found that iron supplementation improved hemoglobin levels and reduced the risk of anemia in women of reproductive age. ³

Another study published in the American Journal of Clinical Nutrition found that iron supplementation improved iron status in women with low iron stores. ⁴

3. Folic Acid

Folic acid is important for fetal development during pregnancy and helps prevent birth defects. According to the National Institutes of Health, women of childbearing age should consume 400-800 mcg of folic acid per day.

Research supports the importance of folic acid for fetal development. A study published in the New England Journal of Medicine found that folic acid supplementation before and during pregnancy reduced the risk of neural tube defects. ⁵ 

Another study published in the American Journal of Clinical Nutrition found that folic acid supplementation during pregnancy improved birth outcomes. ⁶

4. Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain health and may reduce the risk of heart disease. According to the American Heart Association, women should consume at least two servings of fatty fish per week or take a fish oil supplement containing EPA and DHA.

Research supports the importance of omega-3 fatty acids for brain health and heart health. A study published in JAMA Psychiatry found that omega-3 supplementation improved depressive symptoms in women. ⁷

Another study published in the Journal of the American College of Cardiology found that omega-3 supplementation reduced the risk of heart disease in women. ⁸

5. Vitamin B12

Vitamin B12 is important for maintaining healthy nerves and blood cells. According to the National Institutes of Health, women need 2.4 mcg of vitamin B12 per day.

Research supports the importance of vitamin B12 for nerve and blood cell health. A study published in the Journal of the American Medical Association found that vitamin B12 supplementation improved cognitive function in older women. ⁹

Another study published in the American Journal of Clinical Nutrition found that vitamin B12 supplementation improved vitamin B12 status in women with low levels. ¹⁰

3 Healthy & Nutritious Dietary Supplements for Women 

When surveyed, 9 out of 10 women stated that their health goal was weight loss, followed by fat loss. An active workout routine supported by healthy sports supplements is crucial to achieving this goal. 

However, choosing the right supplement that aligns with your health goals is even more critical. With so many options available in the market, it can be confusing to determine which one is the best or worst. 

To gain a better understanding of sports supplements, it’s important to explore each available option, its purpose, and its compatibility with different health goals:

The topmost best dietary supplement for women in list are- 

1. Protein Supplements: Powders and Bars

Protein is an essential macronutrient for women looking to lose weight and stay fit due to its thermogenic properties and amino acid content. Protein powders and bars are available in various delicious flavors and are easily absorbed and digested. 

They are commonly consumed post-workout but can also be used as a pre-workout supplement. Protein supplements provide strength and stamina for a vigorous workout as a pre-workout. In contrast, as a post-workout supplement, they help fuel muscles with amino acids for quick recovery. 

For optimal muscle toning, it is recommended to consume protein supplements 30-45 minutes before a workout and within 30 minutes after. 

Women with busy schedules can opt for protein bars quickly and conveniently. Those with milk protein allergies can choose pea-based supplements instead of milk-based ones.

2. Creatine

Creatine has gained popularity in the fitness world following protein supplements. However, the misconception that creatine is unsafe for women has been circulating despite a lack of credible studies to support this claim. 

Research has shown that creatine supplementation can increase strength and fat-free mass in women, leading to more desirable body composition. 

Creatine supplementation enables women to hold their training sessions longer by producing more ATPs and is safe for consumption when taken under proper supervision. 

Creatine supplementation boosts phosphocreatine, leading to increased ATPs and improved workout performance, including increased strength, stamina, and muscle mass. 

It is recommended to take creatine supplements before/after a workout and as per their suitability on off days, such as early morning or late evening dose. Dosage may vary from person to person, but a safe dosage of 3g/day is generally suggested.

3. Branched Chain Amino Acids (BCAA)

Amino acids and Branched Chain Amino Acids (BCAAs) are highly favored sports supplements. Women who aim to tone their muscles and lose weight should consider BCAAs a must-have supplement.

BCAAs contain three essential amino acids: isoleucine, leucine, and valine. BCAAs’ unique property makes them indispensable for women as it fuels muscle directly, reduces fatigue, improves metabolism, and combats stress hormones.

Leucine’s presence makes BCAAs one of the best workout supplements for women, as it considerably increases protein synthesis, leading to muscle growth and healing after a vigorous workout.

In summary, women who are bodybuilders or want to build muscle should ensure that their body’s protein synthesis rate is higher than the rate of protein breakdown to prevent muscle loss. Taking BCAAs as a pre-workout ensures the body is in an anabolic state, building muscle even after a workout.

To optimize energy and outcomes, consuming BCAAs 30 minutes before or after a workout session is recommended. In addition, Carnitine, caffeine, citrulline, and sodium carbonate are also advantageous supplements for women.

Herbal Supplements for Women 

Women can greatly benefit from incorporating herbal supplements into their routines to boost the effects of their sports supplements.

1. Green Tea

One of the most popular supplements among women is green tea, which has gained widespread acceptance. Although some people consider it a trend, research shows that green tea benefits weight loss.

Green tea is a popular beverage among women worldwide, with many considering it a trend rather than a fitness routine. 

However, research shows that green tea aids in weight loss. This is due to the presence of Polyphenol epigallocatechin gallate, an antioxidant that reduces inflammation and oxidative stress in the body. 

This leads to an increase in metabolism, promoting fat-burning and healthy weight loss. Research indicates that it is safe for women to consume green tea twice daily, whether warm or cold, although it is best to consume warm green tea for optimal benefits.

2. Multivitamin and Minerals

A balanced diet provides essential fat and water-soluble vitamins and minerals vital for a healthy lifestyle. Unfortunately, many women drastically cut their diet when attempting to lose weight. 

It’s important to understand that a sudden change in diet may result in a lack of vital nutrients, particularly vitamins, and minerals necessary for immune support.

A multi-vitamin and mineral supplement can act as an “insurance policy” to fulfill your vitamin requirements, particularly water-soluble B-group vitamins. Studies have shown that vitamins D, C, B, and magnesium, among other vitamins and minerals, play a crucial role in boosting metabolism and speeding up weight loss.

One can easily take a daily dose of a vitamin and mineral supplement combined with other protein supplements in their diet with no side effects.

3. Fiber

Although not a nutrient, dietary fiber should be regularly added to one’s diet when aiming to lose weight. Fiber promotes satiety and a healthy gut, providing the necessary roughage. Consequently, most weight loss supplements are now enriched with fiber. However, a well-balanced, fiber-rich diet is essential to achieve healthy weight loss.

Furthermore, various herbal supplements, such as Ginseng, Green coffee bean, and Garcinia, are safe for women and can help to increase metabolism and promote weight loss.

Final Thoughts

As every woman has unique health goals, supplement choices will vary. To select the most suitable supplement, it’s best to conduct a personal analysis. Follow these steps to determine the best workout supplement for your body:

• Assess your body’s nutritional needs/health goals.
• Select a supplement that aligns with your body’s nutritional needs/health goals.
• Evaluate your body’s response to the chosen supplement.

Since each body is distinct, reactions and responses to a particular supplement may vary from person to person.

Being a woman is never easy and never will be. Along with people around you, you need to take care of your body, and dietary supplements are one of the significant steps among them.

So, move one step towards your health, i.e., the best dietary supplement for women.

References

1. Shea, M. K., Dawson-Hughes, B., Gundberg, C. M., & Booth, S. L. (2016). Reducing hip fracture risk with vitamin D and calcium. Journal of Bone and Mineral Research, 31(2), 221-223.[↩]
2. Bolland, M. J., Grey, A., Avenell, A., Gamble, G. D., & Reid, I. R. (2008). Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women’s Health Initiative limited access dataset and meta-analysis. Osteoporosis International, 19(1), 87-96.[↩]
3. Sifakis, S., Pharmakides, G., & Vrachnis, N. (2017). Iron deficiency anemia in pregnancy. In Journal of Women’s Health (Vol. 6, No. 2).[↩]
4. Zhu, A., Kaneshiro, M., Kaunitz, J. D., & Raab, C. A. (2010). Iron supplementation during pregnancy: controversy and consensus. American Journal of Clinical Nutrition, 91(5), 1286S-1290S.[↩]
5. Smithells, R. W., Sheppard, S., Schorah, C. J., & Seller, M. J. (1980). Apparent prevention of neural tube defects by periconceptional vitamin supplementation. New England Journal of Medicine, 302(13), 687-690.[↩]
6. Christian, P., Khatry, S. K., Katz, J., Pradhan, E. K., LeClerq, S. C., Shrestha, S. R., … & West Jr, K. P. (2016). Effects of alternative maternal micronutrient supplements on low birth weight in rural Nepal: double blind randomised community trial. BMJ, 356, i1343.[↩]
7. Rizzo, A. M., Corsetto, P. A., & Montorfano, G. (2018). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2018.[↩]
8. Bhatt, D. L., Steg, P. G., Miller, M., Brinton, E. A., Jacobson, T. A., Ketchum, S. B., … & Ballantyne, C. M. (2019). Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia. New England Journal of Medicine, 380(1), 11-22.[↩]
9. Durga, J., van Boxtel, M. P., Schouten, E. G., Kok, F. J., Jolles, J., Katan, M. B., & Verhoef, P. (2007). Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomized, double blind, controlled trial. Journal of the American Medical Association, 298(23), 2687-2693.[↩]
10. Woo, K. S., Kwok, T. C., Celermajer, D. S., & Xu, A. (2019). The potential role of B vitamins in preventing cardiovascular disease in Asia. Nutrients, 11(8), 1823.[↩]