Women's Nutrition
Women's nutrition and supplements depend on your age, diet, lifestyle, and health goals. The best approach is to get most nutrients from food and use supplements to fill specific nutritional gaps.
Essential nutrients for women
1. Iron
Supports red blood cells and helps prevent iron deficiency.
-
Sources: lean meat, beans, lentils, spinach.
-
Supplements may help with heavy periods or confirmed low iron.
2. Calcium + Vitamin D
Support strong bones and teeth.
-
Sources: dairy products, fortified plant milk, tofu, fatty fish.
-
Especially important after menopause.
3. Omega-3
Supports heart and brain health.
-
Sources: salmon, sardines, chia seeds, walnuts.
-
Consider a supplement if you rarely eat oily fish.
4. Vitamin B12 + Folate
Help with red blood cell production and normal cell function.
-
B12 is particularly important for vegans.
-
Folate is essential before and during early pregnancy.
5. Magnesium
Supports muscle, nerve, and bone function.
-
Sources: nuts, seeds, whole grains, leafy greens.
-
Supplements are not necessary for everyone.
Which supplements might be right for you?
A basic multivitamin may help if your diet is limited, but more supplements are not always better. Avoid taking iron or high doses of vitamins without a reason, and check with a healthcare professional if you take medication or have a medical condition.