Women’s Health: 7 Supplements to Boost Well-Being

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Dr. Melissa Blake, N.D., M.A.C.P. Posted on September 10, 2024

Women’s Life Stages & Unique Needs

Women’s bodies have unique requirements, distinct from men, that vary significantly at various stages of life due to hormonal fluctuations, reproductive health, age, and other factors.

Let’s explore some key nutrients that support optimal health and well-being across various life stages.

Adolescence

During adolescence, girls experience growth spurts and the development of secondary sexual characteristics. Adequate nutrition during this stage is crucial for bone health, muscle mass, and immune health later in life. Key nutritional needs include calcium, vitamin D and adequate caloric intake, particularly protein and healthy fats.

Hormones & Menstruation

Women’s monthly hormonal fluctuations impact nutrient requirements. Iron deficiency anemia is common due to menstrual iron loss, affecting oxygen transport and energy production. Nutrient status also plays a role in quality of life. A recent study published in BMC Women’s Health in July 2024 highlights the relationship between dietary habits and menstrual problems. The study found that women with menstrual disorders often have lower intakes of protein, vitamins K, B3, B5, and sodium compared to healthy women, and emphasized the importance of a balanced diet in managing menstrual symptoms and improving quality of life.

Pregnancy and Lactation

Research highlights the importance of a balanced diet rich in omega-3 fatty acids and antioxidants for improving fertility by positively influencing ovulation, hormone balance, and overall reproductive health. Additionally, pregnancy and breastfeeding bring significant changes to a woman’s body that require specific support. Adequate intake of nutrients like folic acid, iron, omega 3s, and calcium is crucial for the mother’s health and for fetal development and milk production.

Midlife (Perimenopause and Menopause)

Hormonal shifts impact bone density and heart health during midlife, highlighting the need for adequate calcium, vitamin D, and omega 3 intake. It might be interesting to note that osteoporosis is more prevalent among women with low levels of key nutrients like vitamin B12, magnesium, and phytonutrients, suggesting a role for a wide variety of nutrients at this stage of life for maintaining bone health and density.

Post-Menopause

In older adulthood, adequate protein intake continues to be crucial for preventing muscle loss, which can accelerate with aging and lead to decreased mobility and strength. Ensuring sufficient protein helps maintain muscle mass and function, supporting overall physical health and independence. Additionally, incorporating fiber and antioxidants into the diet can further enhance digestive health and protect against aging-related cellular damage.

The Value of Supplements for Women’s Health

Nutritional deficiencies are a global concern, affecting women of all ages and backgrounds. According to the World Health Organization (WHO), nearly one-third of the world’s population suffers from some form of malnutrition, which can profoundly impact overall health and well-being. For women, considering supplements can be crucial for several reasons. Even with a balanced diet, it is challenging to meet all nutritional needs solely from food, and supplements help fill these gaps. Modern farming practices may deplete soil of essential nutrients, and processed foods and long storage times can reduce nutrient content. Busy schedules, dietary restrictions, and food preferences can impact nutrient intake, while different life stages—such as menstruation, pregnancy, lactation, and menopause—require specific nutrients that may be difficult to obtain from food alone. Also, individuals experiencing symptoms such as hot flashes, with specific health conditions, or those taking medications, may benefit from targeted supplementation.

As a naturopathic doctor, I have witnessed the transformative impact of targeted supplements for women’s health. These science-backed recommendations can enhance your vitality, support specific needs, and empower you to thrive. Remember, consulting a healthcare professional who knows your health history ensures personalized advice.

Best Women’s Health Supplements

Let’s explore 7 essential supplements that deserve a place in your wellness routine.

1. Omega-3 Fatty Acids

Why It Matters

Omega-3s are like health superheroes! These unassuming fats play a vital role in our well-being, impacting everything from our hearts to our brains. Research consistently demonstrates their benefits in preventing and treating anxiety, supporting infant brain development, enhancing cardiovascular health, and preserving memory, focus, and mental agility as we age.

Who Benefits Most from Omega-3 Fatty Acids?

Women with Menstrual Cycles: Omega-3s can help reduce menstrual pain by lowering inflammation levels.
Pregnant and Nursing Women: Taking omega-3 fatty acid supplements during pregnancy can reduce the risk of premature birth, extend the duration of pregnancy, and increase birth weight. Additionally, consuming omega-3s during pregnancy and breastfeeding supports the child’s brain development.
Perimenopausal and Postmenopausal Women: Omega-3s are beneficial for heart health and cognitive function, which become increasingly important as women age. Additionally, omega-3s have been shown to reduce depression rates and help manage hot flashes.
Women with a Family History of Heart Disease or Other Risk Factors: Omega-3s help reduce inflammation, maintain blood vessel health, and lower triglycerides—key factors in preventing heart disease.

Actionable Tips

Guidelines suggest adequate intake is 1.1 grams of Omega 3 per day for adult women.
Depending on the need, higher doses may be required, with doses of up to 3g per day frequently referenced in the research.
Up to 5 grams per day is considered safe when taken as directed.

Food Sources

Include fatty fish such as salmon, mackerel, and sardines in your diet.
Add flaxseeds and chia seeds to smoothies or sprinkle them on salads.
Snack on walnuts

2. Vitamin D

Why It Matters

Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus—both critical for building bones, teeth, hair, and tissues. Vitamin D is not just about bones; it is a multitasker. Optimal vitamin D levels are associated with heart health, balanced mood, improved immune response, better blood sugar regulation, and overall better quality of life.

Who Benefits Most from Vitamin D?

Adolescents: During adolescence, skeletal mass doubles due to rapid growth. Vitamin D helps the body absorb calcium and phosphorus, essential for building and maintaining strong bones.
Women with Menstrual Cycles: Low levels of vitamin D are associated with a greater risk of iron deficiency anemia. Supplementing becomes a key consideration, especially for women who are menstruating.
Pregnant Women: During pregnancy, vitamin D is essential for both maternal health and fetal development. It contributes to bone strength, immune function, and proper growth.
Perimenopausal and Postmenopausal Women: As we age, our skin’s ability to produce vitamin D decreases. Adequate vitamin D supports bone health and overall well-being.
Those with Limited Sun Exposure: If you spend most of your time indoors or live in regions with minimal sunlight, you are at risk of vitamin D deficiency. Supplementing with vitamin D becomes crucial to maintain optimal levels.
Women with Darker Skin Tone: Melanin, the pigment responsible for skin color, reduces the skin’s ability to produce vitamin D. People with darker skin tones need more sun exposure to maintain adequate levels.

Actionable Tips

Aim for 2000-5000 IU daily.
Consider requesting blood test for vitamin D status [25-hydroxy vitamin D test] to ensure accurate, personalized dosing.

Food Sources

Fortified dairy and plant-milks, egg yolks, fish, mushrooms, supplements, and sunlight.

3. Magnesium

Why It Matters

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body. It plays a key role in muscle and nerve function, blood sugar control, and bone health. Magnesium is also essential for energy production, DNA synthesis, and maintaining a healthy immune system. Optimal magnesium levels are associated with reduced inflammation, boosts in mood, better sleep quality, and improved cognitive outcomes.

Who Benefits Most from Magnesium?

Women with Menstrual Cycles: Magnesium can help alleviate menstrual cramps and reduce PMS symptoms, including migraines, by relaxing muscles and reducing inflammation. In addition, supplementation should be considered for women on oral contraceptives, which have been shown to impact magnesium levels.
Pregnant Women: During pregnancy, magnesium supports fetal development and helps prevent pregnancy-induced hypertension.
Perimenopausal and Postmenopausal Women: As women age, magnesium becomes increasingly important for maintaining bone density and preventing osteoporosis. It also helps manage symptoms like hot flashes and mood swings and supports cardiovascular and cognitive health.
Women with High Stress Levels: Magnesium helps regulate the body’s stress response and can improve sleep quality, making it beneficial for women experiencing high levels of stress.
Women with Digestive Issues: Magnesium can aid in digestion and alleviate constipation, making it beneficial for women with digestive concerns.

Actionable Tips

The Recommended Dietary Allowance (RDA) for Magnesium is 310-320 mg of magnesium per day for adult women, increasing to 350-360 mg during pregnancy and lactation.
Higher doses may be required depending on individual needs, and it is important to consult with a healthcare provider before taking supplements.

Food Sources

Nuts and seeds in your diet. Whole grains, legumes, and leafy green vegetables like spinach are also rich in magnesium.
Supplements: Magnesium supplements are available in various forms, such as magnesium citrate, magnesium oxide, and magnesium glycinate. Consult with a healthcare provider to determine the best form and dosage for your needs.

4. Adaptogens

Why It Matters

Adaptogens are natural substances that help the body adapt to stress and maintain balance. These powerful herbs and roots have been used for centuries in traditional medicine to enhance resilience, support the immune system, and improve overall well-being. Adaptogens can help regulate the body’s stress response, boost energy levels, and promote mental clarity. They are also known for their anti-inflammatory and antioxidant properties, which contribute to overall health.

Who Benefits Most from Adaptogens?

Women with Menstrual Cycles: Adaptogens like rhodiola can help reduce stress and anxiety, which are often heightened during the menstrual cycle. They may also support hormonal balance and alleviate PMS symptoms.
Perimenopausal and Postmenopausal Women: Adaptogens such as ashwagandha can help manage symptoms of menopause, including hot flashes, mood swings, and fatigue. Others, such as Panax Ginseng, may support overall energy levels and cognitive function.
Women with High Stress Levels: Adaptogens are particularly beneficial for women experiencing chronic stress. Herbs like ashwagandha, rhodiola, and holy basil help regulate cortisol levels and improve the body’s ability to cope with stress.
Women Seeking Enhanced Mental Clarity and Focus: Adaptogens like bacopa and cordyceps can enhance cognitive function, improve memory, and support mental clarity, making them beneficial for women of all ages.

Actionable Tips

Incorporate adaptogens into your daily routine through teas, tinctures, or supplements.
Consult with a healthcare provider to determine the best adaptogens and dosages for your individual needs, especially if you are pregnant or nursing.

Food Sources

Adaptogens can be found in various forms, including powders, capsules, and teas. Common adaptogens include ashwagandha, rhodiola, holy basil, reishi mushroom, and ginseng.
Supplements: Look for high-quality adaptogen supplements from reputable brands. Always follow the recommended dosage and consult with a healthcare provider if you have any concerns.

5. Age-Specific Multivitamins

Why It Matters

Age-specific multivitamins for women provide tailored nutritional support to meet the unique needs at different stages of life. They ensure that women receive the essential vitamins and minerals required for optimal health, addressing specific deficiencies, and promoting overall well-being.

Who Benefits Most from Age-Specific Multivitamins?

Adolescents and Women with Menstrual Cycles: Multivitamins with B vitamins and iron are essential for energy production and to compensate for the blood loss during menstruation. They help prevent anemia and support overall vitality.
Pregnant Women: Multivitamins with added folic acid are crucial for fetal development and can help prevent birth defects. They also support the increased nutritional demands during pregnancy. Additionally, higher amounts of specific nutrients such as choline, which supports brain development, and DHA, an omega-3 fatty acid important for fetal eye and brain development, are often included.
Perimenopausal and Postmenopausal Women: Multivitamins designed for this stage often include higher levels of vitamin D, calcium, and B12 to support bone health, cognitive function, and energy levels.

Food Sources

Multivitamin supplements contain a wide range of vitamins and minerals found in a whole food's diet rich in vegetables, fruit, whole grains, meat, eggs, legumes, seeds, and nuts.
The different colors of foods indicate specific nutrients. To ensure you get the full spectrum of nutrients, aim for a variety of colorful foods in your diet.

Actionable Tips

Choose Age-Appropriate Multivitamins: Look for multivitamins specifically formulated for women at your life stage to ensure you get the right balance of nutrients.
Consult with a Healthcare Provider: Before starting any new supplement, it is important to discuss it with a healthcare provider to determine the best options and dosages for your individual needs.
Combine with a Balanced Diet: Multivitamins should complement a healthy diet, not replace it. Ensure you consume a variety of nutrient-rich foods.

6. Probiotics

Why They Matter

Probiotics play a crucial role in maintaining a healthy balance of gut bacteria, which is essential for overall health. For women, probiotics can offer specific benefits at different life stages that go beyond digestive health.

Who Benefits Most from Probiotics?

Adolescents and Women with Menstrual Cycles: Probiotics can help manage symptoms of bloating and digestive discomfort often associated with menstrual cycles. They also support a healthy vaginal microbiome, reducing the risk of infections including bacterial vaginosis and yeast infections.
Pregnant Women: Probiotics are beneficial during pregnancy as they can help maintain a healthy gut flora, which is important for both the mother and the developing baby. They may also reduce the risk of several adverse pregnancy outcomes, including gestational diabetes, mastitis, constipation, post-partum depression, and the growth of Group B Streptococcus bacteria.
Perimenopausal and Postmenopausal Women: As women transition into menopause, they face an increased risk of various health issues, including osteoporosis, urinary tract infections, obesity, and cardiovascular diseases. Probiotics can offer targeted benefits to help manage these risks and support overall health during this life stage.

Food Sources

Include fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso. These foods are rich in beneficial bacteria that can help maintain a healthy gut microbiome.

Actionable Tips

Choose the Right Probiotic Strains: The benefits of probiotics are strain specific. Select a supplement that has specific strains for your health needs.
Consult with a Healthcare Provider: For a personalized recommendation, consult your healthcare provider to discuss the best probiotic options and dosages for your individual needs.

7. Creatine

Why It Matters

Creatine is a naturally occurring compound that plays a crucial role in energy production, particularly during high-intensity exercise. For women, creatine supplementation can offer specific benefits at different life stages, supporting muscle health, cognitive function, and overall well-being.

Who Benefits Most from Creatine Supplementation?

Female Athletes: Creatine can help improve muscle strength, endurance, and exercise performance, which is beneficial for women engaged in sports or physical activities.
Women with Low Mood: Women are twice as likely to struggle with depression compared to men. Research indicates that women tend to have lower creatine levels in the brain, especially in the frontal lobe, which is responsible for mood, cognition, memory, and emotion. Due to these sex-based differences in brain creatine concentrations, supplementation might be particularly beneficial for women in promoting mental and cognitive health.
Perimenopausal and Postmenopausal Women: As women age, they experience a natural decline in muscle mass and bone density, which are associated with an increased risk of falls, fractures, and overall frailty. Creatine supplementation can help mitigate these effects by improving muscle strength and supporting bone health. Additionally, creatine has been shown to enhance cognitive function, which can be beneficial during the menopausal transition.

Food Sources

Natural food sources of creatine are found in animal products (chicken, fish, beef, wild game)

Actionable Tips

Choose the Right Form of Creatine: The most researched and effective form of creatine is creatine monohydrate. Look for supplements that contain this form to ensure you get the maximum benefits.
Dosing: Research suggests 5g/day is an effective dose. Always consult with a healthcare provider for personalized recommendations.
Combine with Exercise: Creatinine supplementation has been shown to be especially beneficial when combined with high intensity exercise or resistance training.

Conclusion

In conclusion, maintaining optimal health throughout the various stages of life requires a thoughtful approach to nutrition. By focusing on essential nutrients such as omega 3s, magnesium, probiotics and others tailored to specific life stages, women can support their overall well-being, from adolescence through menopause and beyond. These nutrients play vital roles in managing hormonal changes, supporting bone and muscle health, enhancing cognitive function, and promoting a healthy gut microbiome. By incorporating these key nutrients into their daily routines, women can empower themselves to lead healthier, more vibrant lives at every age.

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