5 Important supplements all women should take

5 Important supplements all women should take

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There are so many different views on supplementation and what we should be taking it can become extremely confusing. These are 5 of the most important supplements all women should take.

There are literally thousands of articles out their by all sorts of health professionals, one says one thing and another says something else.

Regardless of this, getting enough of the right vitamins and nutrients is essential to maintain optimal health and for your body and mind to function at its best.

We cant cant always get enough essential vitamins and nutrients from the foods we eat, which is why it is important to invest in some good quality supplements to ensure you DO get sufficient amounts. 

At the end of the day, your body is the only place you truly have to live, so you really want to make sure you are looking after it.

So what supplements ARE most important for optimum health? 

I have done some serious research along with my own personal experiences to bring you the 5 most important supplements women should take.

1. Probiotics

Probiotics are live bacteria and yeast that are extremely good for our bodies, especially our digestive system. They are found in both supplements and food.

We have loads of  bacteria living in our bodies, both good and bad. 

Yes, our gut is the home to billions of bacteria!

Most of the microbes (bacteria) in our gut are good (probiotics).  They play a huge role in supporting our health and body’s life functions.  

They work to regulate our nervous and immune system, aid digestion, improve memory, produce vitamins and enzymes, help with digestion and they have a significant effect on our metabolism. 

When we are stressed or have poor gut health this can have a big effect bacteria ratio in our bodies and cause bad bacteria to attack. 

This can cause a range of negative effects on our bodies such as weight gain, constipation, diarrhea, constipation, inflammation, and effect our immune system.

We all go through periods of high stress, illness and often poor gut health at some point in our lives. 

Although our bodies do have a certain amount of probiotics naturally, we can boost this significantly by eating certain probiotic rich foods and supplements.

Probiotics can even help us lose weight.

 For more information on this I have written an entire article dedicated to Probiotics and its uses. You can check it out here. Probiotic Supplement – Choosing the right one

The best probiotic supplements to buy are the ones which have atleast 7 strains of bacteria 

Important strains to look for are are:

  1. Acidophilus which helps the body absorb nutrients.
    2. B. Bifidum which helps to breakdown macronutrients into smaller parts (carbs, fat and protein)
    3. B. Longum which maintains intestinal wall lining. 

Below is Amazons number one selling probiotic supplement.

2. Omega 3 fatty acids

Omega 3 fatty acid is an essential fatty acid. 

Our bodies cannot produce certain essential fatty acids which we need for functions such as  absorbing certain vitamins and minerals, produce important hormones, mood and brain health, improving immunity and promoting heart health. 

Omega 3 fatty acid also helps to thicken hair and promote radiant glowing skin.

Omega-3’s help to reduce inflammation and ease joint pain.

It is important that women who are pregnant get enough omega 3 fatty acids, if their is a deficiency this could affect your Childs development during early childhood.

You can get sufficient amounts of omega 3 fatty acids by eating salmon 2-3 times per week. 

If you’re not into salmon, then it is wise to take a supplement instead to ensure you are getting sufficient amounts of this important nutrient.

 

3. Magnesium

It’s estimated that over 80% of adults do not get enough magnesium that they need. 

And almost none of them know they are magnesium-deficient. It’s responsible for over 700 metabolic functions in our body, and many of these can affect your hair growth cycle and how well your follicles are producing growing hair.

Magnesium can help regulate our sleeping patterns and promote an overall better sleep. ]

If you are someone who struggles with sleeping, then I highly recommend magnesium to help with this!

It helps reduce lactate build up in muscles which helps to relieve muscle pain.

Magnesium also works to help relax the muscles.

 Because of this, it can act as a laxative so be careful on your dosage and when you take it. 

It is recommended to take magnesium at night about an hour before bed to support better sleep and comfortable bowel movements in the morning.

4. Iron

Iron is easily one of the most vital minerals we need to maintain healthy bodily functions. 

Iron is one of 20 minerals found in food and is stored in your spleen, liver and bone marrow.

Our bodies use iron to make hemoglobin which is a substance in red blood cells to carry oxygen around our bodies and for proteins in our muscles.

Lack of iron is the most common nutrient deficiency worldwide and women and pre-school children are most at risk.

If iron levels get too low this can result in anaemia.

Some common reasons for iron deficiency is poor diet – (vegan and vegetarians are at a higher risk), heavy periods in women, and your gut not absorbing enough iron from the foods you eat.

When women menstruate they are losing blood which extends to iron.

 It is important that women are getting enough iron in their diet, especially during menstruation and pregnancy to account for the extra iron loss. 

During pregnancy it is vital that women get enough iron. In fact, they need double the normal intake of iron during this time.

You can find iron in various types of foods such as:

  • Spinach
  • Liver and other organ meats
  • Red meat
  • Legumes
  • Tofu
  • Pumpkin seeds
  • Quinoa 
  • Turkey
  • Broccoli
  • Cashews

You can also take an iron supplement. Nature Made Iron 65mg is of of Amazons top choices for an iron supplement.

5. Folic Acid

Folic Acid/Folate is an essential B vitamin important for cell growth and reproduction. 

These cells are found in your skin tissue as well ask your hair and nails.

Folate deficiency can result in ‘megaloblastic anaemia’ , a blood disorder caused by the presence of enlarged immature and dysfunctional red blood cells (megablasts).

It is recommended for adults consume around 400 micrograms of folate each day but during pregnancy folate intake should increase to around 500-600 micrograms.

Ensuring you get enough folate during pregnancy helps to prevent birth defects of the brain and spinal cord.

Most people get enough folate from the foods they eat, such as leaf greens, citrus fruits, beans, bread, cereals rice and pasta, but some people can become deficient.

Taking a good Folic Acid supplement can help to ensure you are getting the amount you need, especially during pregnancy.

Combining vitamins

It can be a good idea to combine vitamins to ensure you get enough of each for optimal health and body functions. 

Optimum Nutrition’s Opti-Women is a great multi vitamin.

It is a female specific multivitamin containing 23 vitamins and essential minerals, gluten free and suitable for vegans and vegetarians.

A healthy diet should always be number one when it comes to maintaining your health. Using supplementation alongside a healthy diet is great for ensuring your body is getting all the vitamins and nutrients it needs.

The 21-Day Weight Loss Plan & Wellness Guide will teach you exactly how to  implement and maintain a healthy diet long term.

It comes with a full 21-Day meal plan that is super easy to prepare, flexible and suitable for a vegetarian diet also.

You will receive a full recipe book along with many added bonuses. For more info, you can check it out here.

This post may contain affiliate links. Please see disclosure for more info.

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