The Science-Backed Supplements That Every Woman Should Take

Marveling at The Science-Backed Supplements That Every Woman Should Consider Taking? Listen up!

Among these essentials, CDC epidemiologist Heather Hamner warns women of not “getting enough folic acid,” – but luckily, there’s hope: evidence-based supplements [1]!

As a certified Nutritionist, I’ll share how these precious vitamins, herbs, and nutrients boost energy levels and build strong bones and muscles – and 7 healthy choices (such as balancing your hormones and – better yet – curbing aging for good!)

Keep reading to explore the world of nutrition, discover the path to wellness, and become a better, healthier YOU!

Key Takeaways

  • Recognizing the right supplements can dramatically enhance your health and tackle unique women-centric health issues.
  • Studying a go-to resource (like this article), based on extensive research will help you make informed decisions about the supplements you take.
  • Learning how to choose science-backed supplements will empower your journey to optimal health – and more!

The Science-Backed Supplements That Every Woman Should Consider Taking (7 Healthy Choices)

Here’s a list of the 7 supplements to revamp your health!

#1 Magnesium

As a woman, you must ensure you get enough magnesium in your diet. 

So, why is this important? 

This mineral engages over 300 biochemical reactions in your body, including blood sugar level regulation, healthy bone support, and even reducing the risk of heart disease. 

If you want to add more magnesium to your diet, you can visit sites such as, to see the available options [2]. 

But how much magnesium do we need? The recommended daily allowance is around 320–360mg for women, depending on their age. 

While it can be found in foods like spinach, almonds, and black beans, many of us still don’t get enough magnesium through diet alone. 

If you struggle to meet your daily magnesium requirement through diet alone, I recommend considering a high-quality magnesium supplement.

Dive into this lively journey as we debunk the mystery of magnesium and learn why it might be the missing spark plug in your body’s health engine!

#2 Vitamin B Complex

Women need vitamin B complex just as much as men do! 

“But why?” you may wonder… 

In fact, this important group of vitamins supports important bodily functions, including energy production, brain function, and metabolism. 

As a trusted nutritionist, I advocate for maintaining a balanced diet, but I also recognize that vitamin supplements can be a beneficial addition to your routine if needed.

For a balanced diet, focus on foods like leafy greens, whole grains, and lean proteins to ensure you get enough of these essential vitamins. 

To avoid any potential side effects, stick to the recommended dosage. Taking too much of certain B vitamins can do more harm than good. 

Not sure when enough is “too much”? Then consult your healthcare provider to determine the appropriate dosage for you. 

After all, with the right intake, vitamin B complex can support optimal health and well-being for women of all ages.

To discover the secrets of youthful skin, don’t miss our insightful article on “Korean Anti-Aging Ingredients” – a must-read for anyone interested in skincare and beauty trends from the East.

#3 Fish Oil

Fish oil has been found to have some remarkable benefits, especially for women.

In addition, it is a rich source of omega-3 fatty acids, vital for brain functioning and immune system health [3].  

It can also lower inflammation, benefiting women with autoimmune diseases or PMS symptoms. 

In addition, research shows that fish oil reduces the risk of heart disease and stroke. 

If you’re unsure about dosages, check with your healthcare provider first.  

As a botanical expert, Dr. Craig Hopp advises, ‘You should discuss with your doctor what supplements you’re taking so your care can be integrated and managed. [4]”

Failing to do this (and avoiding proper healthcare advice) can cause complications from an excessive dosage…

Get ready to dive into the deep end of wellness as we unravel the mighty benefits of fish oil, and discover how it can reel in a healthier you!

#4 Iron

Iron is particularly crucial for women, as they have higher iron requirements due to menstruation and pregnancy. 

Adequate iron intake can prevent anemia, fatigue, and other health problems. The recommended daily dosage of iron for women varies depending on their age. 

Generally, health experts recommend a dose of 18 mg daily to women aged 19–50.  

In addition to supplements, iron can be found in red meat, poultry, fish, beans, lentils, and leafy green vegetables. 

Incorporating these foods into the diet can achieve the recommended daily iron intake and reap its numerous benefits.

But before taking any supplements – as you should do with any new dietary change – speak with your healthcare professional first, monitor your reactions, and go slowly.

Strap in as we embark on a thrilling detective adventure, unmasking the sneaky signs of low iron that could be tiptoeing around your body!

#5 Zinc

For a healthy immune system, zinc also helps heal wounds and regulates your body’s sense of taste and smell. 

Research has shown how zinc supplementation can improve the body’s resistance to cold and flu symptoms [5]. 

Even though the recommended dose of zinc for women is 8 mg daily, consuming too much zinc can lead to adverse effects like nausea and vomiting. 

Therefore, meeting the recommended daily zinc intake from a balanced and varied diet is crucial. Oysters, beef, chicken, and nuts are also great sources of this mineral.

Join us on this empowering expedition as we spotlight the superwoman mineral, zinc, and unveil why it’s a vital co-star in every woman’s wellness journey!

#6 Calcium

This essential mineral provides the foundation for bone formation and prevents the development of osteoporosis, a condition that is much more prevalent in women than in men. 

In addition to improving bone health, calcium helps in muscle functioning, nerve functioning, and blood clotting. 

The recommended daily calcium intake varies based on age and gender, but for women aged 19–50, it is around 1000 mg per day. 

Meeting this daily requirement can easily be achieved through a diet rich in calcium-rich foods like dairy products, leafy greens, and fortified foods or through supplementation if necessary.

For a deeper understanding of skincare, don’t forget to check out my article on “How to Fight Common Skin Care Concerns,” which provides useful insights alongside our discussion on essential oils for health.

#7 Folic Acid

When nutritional gaps exist, certain supplements like folic acid (vitamin b9) can make a critical difference, especially for women. 

Playing a vital role in the early stages of pregnancy, folic acid aids in the formation of the neural tube. 

This helps significantly reduce the risk of congenital disabilities, such as spina bifida and anencephaly. 

Beyond pregnancy, this nutrient is essential for producing and maintaining new cells, along with blood cell formation and cellular repair. 

But that’s not all – It even assists in converting homocysteine, an amino acid linked with heart disease, into methionine. 

Recent studies also hint at folic acid’s potential role in possibly helping prevent certain types of cancers and strokes. 

What are the daily intake requirements?

As a ballpark figure, women must take 400 micrograms of folic acid daily. 

The recommendation surges to 600-800 micrograms per day for those pregnant or trying to conceive. 

Great – but where do you find it?

Dietary sources of folate, the natural form of folic acid, include leafy greens, beans, and citrus fruits. 

Yet, achieving the necessary amount solely through diet can be challenging. 

Next, here’s a brief summary of all the main points!

SupplementsBrief Summary
#1 MagnesiumMagnesium is essential for various biochemical reactions in the body, including regulating blood sugar levels, supporting healthy bones, and reducing the risk of heart disease.
#2 Vitamin B ComplexVitamin B complex supports energy production, brain function, and metabolism. While a balanced diet is crucial, vitamin supplements can be beneficial if needed. 
#3 Fish OilRich in omega-3 fatty acids, fish oil provides remarkable benefits for women, including supporting brain functioning, immune system health and reducing inflammation. 
#4 IronIron is particularly crucial for women due to higher iron requirements during menstruation and pregnancy. Adequate iron intake helps prevent anemia and fatigue.
#5 ZincZinc supports a healthy immune system and wound healing and regulates taste and smell. It can improve the body’s resistance to cold and flu symptoms.
#6 CalciumCalcium is essential for bone formation and preventing osteoporosis, which is more prevalent in women. It also supports muscle and nerve functioning and blood clotting. 
#7 Folic AcidFolic acid (Vitamin B9) plays a vital role in the early stages of pregnancy, aiding in the formation of the neural tube and reducing the risk of congenital disabilities.

Puzzled about which supplements to take? Don’t be! Check out this video for some clever, easy-to-follow guidance:

Next, let’s delve into the frequently asked questions I’m sure you’re starving to discover!


How long does it take to see results from taking these supplements?

It varies based on the supplement and individual health factors. However, it generally takes a few weeks to a couple of months to notice results. 

Can these supplements interact with my existing medications? 

Yes, certain supplements can interact with medications, potentially affecting their effectiveness. Discussing your supplement regimen with your healthcare provider before starting is critical. 

Are there any side effects to these supplements, and what should I do if I experience them? 

Sadly, yet. Some supplements may cause side effects like upset stomach or allergic reactions. 
If you experience any adverse symptoms, discontinue use immediately!


Now that I’ve unleashed The Science-Backed Supplements That Every Woman Should Consider Taking, let’s take a look at the finer points:

Regarding minerals and vitamins, there is no one-size-fits-all recommendation for everyone. 

It’s important to consider your dietary history, lifestyle choices, and health goals before settling on the right balance of essential nutrients to support your good health.

As a certified nutritionist (and massive health fanatic!), I have witnessed the benefits these six supplements can bring to a woman’s overall health and well-being.

With your trusty breakfast bowls filled with fruits and nuts supplemented with these powerful vitamins and minerals  — the foundations of a nutritious diet —   you’re armed with the best tricks for a long-term strategy in wellness and optimum brain functioning. 

Now that you have this information at your fingertips don’t wait! Start incorporating these supplements into your diet today!

woman holding supplements


1. BBC Editors. Young women not getting enough folic acid [Internet]. NBC News. 2008 [cited 2023 Jun 11]. Available from:

2. Supplement First [Internet]. Supplement First. [cited 2023 Jun 11]. Available from:

3. National Institutes of Health. Office of Dietary Supplements – Omega-3 Fatty Acids [Internet]. 2017. Available from:

4. Should You Take Dietary Supplements. Should You Take Dietary Supplements? [Internet]. NIH News in Health. 2017. Available from:

5. Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to infection. The American Journal of Clinical Nutrition. 1998;68:447S463S.

About Edith Russo

Edith is a self-made entrepreneur with a keen business sense that others admire and a total “can-do” attitude. She’s always coming up with new ideas to anticipate her readers’ needs and help solve all their toughest beauty and skincare problems. READ HER LATEST ARTICLES. FOLLOW HER on Linkedin and Twitter. Learn more about her HERE.

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