Supplements for Women: Do You Need Them

The needs for nutrition vary throughout women’s lives

The needs of women for nutrient change over the course of her life.

Deficiencies are more frequent in certain stages of life like pregnancy and under certain conditions for instance, the case of a woman who smokes or drinks excessively, or suffers from a medical condition.

As a result, women may require supplementation with some or all of the nutrients to attain the recommended levels of intake.

Teens and children

Girls between the ages of 9 and 13 generally require less vitamins than women and older teens due to their smaller body dimensions. Teens over 14 have mineral and vitamin requirements similar to adults.

Research has shown that teenagers are more likely to be deficient in certain nutrients than the rest of the population. For instance, teenagers are more at risk of suffering from deficiencies in folate and vitamin D ( 28Trusted Source29Trusted Source30Trusted Source).

Research has revealed that a lot of teens eat diets that are lacking in minerals and vitamins. They are at risk of deficiencies even during pregnancy, which is a time when the most nutritional needs rise ( 31Trusted Source32).

Women ages 19-50

Aged 19-50, women have at a higher risk of being lacking in many vitamins, including vitamin D, iron and B6.

A study that gathered data from more than 15,000 individuals found the risk of deficiency in nutrient such as deficiencies in vitamin D and B6 were most prevalent among women of this age group ( 33Trusted Source).

Breastfeeding and pregnant women

During breastfeeding and pregnancy, nutrient needs increase to ensure the health of both mother and baby.

This is why mothers who are breastfeeding or pregnant are more at chance of suffering from vitamin deficiency ( 34Trusted Source).

In fact, around 30% of women who are pregnant globally suffer from vitamin deficiency. For instance, research suggests that 18-84% of all pregnant women across the globe are lacking of Vitamin D ( 35Trusted Source36Trusted Source).

Furthermore, research suggests that the current guidelines for certain vitamins, such as vitamin D for women who are pregnant are not enough.

According to research conducted recently, pregnant women might require about 4000 IU daily to maintain their optimal vitamin D levels. Likewise, nursing mothers may require around 6,400 IU daily (16Trusted Source, 17Trusted Source, 18TrustedSource 19Trusted Source 20TrustedSource).

Choline is a different nutrient that is important for maternal and fetal health. Research has shown that the majority of mothers within the United States aren’t getting the recommended 450 mg of Choline. Unfortunately, a lot of vitamins for pregnant women don’t contain Choline ( 37Trusted Source).

Women who are older

Postmenopausal women are more prone to be deficient in certain minerals, like magnesium, calcium, as well as vitamin C D B6, B12, and C ( 38Trusted Source39Trusted Source40Trusted Source41Trusted Source).

Senior citizens — usually defined as those who are 60 years old or older — are often suffering from insufficient dietary intake and are on medicines that can lower the levels of vitamins in the body, thereby increasing the risk of developing some or all of the deficiency ( 41Trusted Source).

Other aspects to consider

Alongside the pregnancy and age, other factors can affect your nutrient requirements and increase the chance of developing nutritional deficiency which include:

  • Body weight
  • medical ailments
  • Medicines
  • alcohol use

For instance, women with particular medical conditions, such as the type 2 diabetic, immune disorders and digestive disorders, are more prone to developing deficiencies in some or all vitamins in comparison to all other people.

Studies have also revealed that overweight women are at a higher risk of developing vitamin deficiencies, such as vitamin D and B12. ( 42Trusted Source).

Skin tone can affect the needs for nutrients. African American women are more likely to European American women to have vitamin D deficiencies, partly because they have higher levels of melanin, the pigmentation of the skin which blocks UVB sunlight that is needed to create vitamin D within your skin ( 43Trusted Source).

Furthermore, there are a lot of deficiencies for women suffering from eating disorders as well as those who are on strict food regimens ( 44Trusted Source45Trusted Source46Trusted Source).

What we did to choose

We scoured the top products for female health, based on the following guidelines:

  • Inclusion of nutrients: We select products designed to meet the requirements of every stage of life, from teenagers to women who are older than 50.
  • Quality of nutrients: We looked for products that have highly absorbable forms of nutrients.
  • Reputation of the brand: We included brands which are trusted by healthcare professionals and have been through Healthline’s strict vetting procedure.

Why you should choose us

Every product and brand in our list was evaluated by registered dietitians, and scrutinized to make sure it conforms to Healthline’s standards for integrity and brand integrity as well as its way of life. Every product listed in this article:

  • conforms to health claims that are allowed and labeling requirements, as per Food and Drug Administration (FDA) regulations.
  • It is produced in facilities that follow current best manufacturing techniques (CGMPs) approved by the FDA. FDA
  • is manufactured by a medically reputable firm that adheres to moral, legal and industry-best standards.
  • is produced by a firm that offers objective indicators of trust, like having its supplements verified by third-party laboratories


Healthline’s top picks for most effective women’s health supplements

A note on the price

General price ranges are shown below using dollar signs. ($-$$$$). A dollar sign indicates that the product is reasonably priced and four dollar signs indicate more expensive price.

The majority of prices are between $0.03-$1.67 per serving which is $12.39-$49.95 per container. However, it could vary based the location you buy your groceries.  

  • The best multivitamin supplement for teenagers

Pure Encapsulations Junior Nutrients

  • Pricing range $$
  • Dose: 2 capsules daily
  • The active ingredients are the thiamine and riboflavin folate, niacin pantothenic acid, biotin, choline calcium, iodine zinc, magnesium manganese, selenium, molybdenum and chromium carotenoid blend and zeaxanthin, lutein and vitamins D, A, C, E B6, B12, and D

Junior Nutrients is a complete multivitamin that is able to enhance the diet of children and teens aged 4 and over.

To increase intake, the multivitamin has various nutrients in their active form, including Vitamin B12 as methylcobalamin, and folate, which is known as L-5-MTHF.

It’s also vegan-friendly, non-GMO certified and free of allergens that cause major allergic reactions and artificial ingredients.

Pure Encapsulations is a top quality brand of supplements that is endorsed by health professionals. Pure Encapsulations products surpass the expectations established by the United States Pharmacopeia (USP), a nonprofit body that sets standards for the quality and purity of nutritional supplements.

Pure Encapsulations products are certified as gluten-free by the Gluten Free Certification Organization and tested by third-party independent laboratories like Eurofins, Silliker, and Intertek.


  • suitable for teens and children from ages 4 and up
  • Third-party testing
  • Certified gluten-free
  • Free of the most common allergens
  • non-GMO


  • It could be difficult to locate in local stores.


The best multivitamin for women 18-50

Nature Made Multi for Her

  • Cost range $
  • Dose: 1 tablet per day
  • Ingredients active: thiamine and riboflavin folate, niacin, pantothenic acid iron, iodine zinc, magnesium selenium and copper manganese, chromium and molybdenum, as well as vitamins C, A, D3,, B6, and B12.

There are a lot of premium multivitamins specifically designed for women available, Nature Made Multi for Her is among the best due to its inexpensive, simple multivitamin that’s third-party tested and certified.

The multivitamin is packed with 22 essential minerals and vitamins, including iron. Iron is ideal for women who are menstruating and teenagers as well as women who follow vegetarian or vegan diets.

Nature Made vitamins are certified by the USP to ensure that the manufacturing process is safe and to make sure that every product has the exact kinds and quantities of ingredients indicated in the product’s label.


  • Well-rounded multivitamin
  • Affordable
  • USP-verified
  • gluten-free
  • vegetarian


  • Vegans are not vegan-friendly.


Women older than 50

Thorne Women’s Multi 50+

  • price range $$$$
  • Dose: 6 capsules per day
  • Ingredients active: Thiamine, Riboflavin folate, niacin pantothenic acid and biotin calcium, iodine, choline zinc, magnesium, manganese, selenium, chromium as well as lutein, boron, as well as vitamins D, A E K, C B6, and B12.

Thorne Women’s Multi 50+ is a multivitamin with high-absorbable forms of key essential nutrients for women who are over 50 that include magnesium as well as vitamins B12 as well as B6, D and C.

In addition, since iron requirements diminish after menopausal changes The supplement is iron-free.

Thorne’s manufacturing facilities are certified through NSF International, an independent organization that examines supplements for quality and potency as well as examines the manufacturing facilities.

Thorne also holds the “A” rating from the Therapeutic Goods Association an agency for regulation that is run by the Australian Department of Health.


  • Third-party tests
  • iron-free
  • gluten-free


  • huge dose of 6 capsules a day
  • Costly
  • could not be vegan-friendly.


Best prenatal vitamin

FullWell Prenatal Multivitamin

  • Price: $$$$
  • Dose: 8 capsules per day
  • The active ingredients arethiamine and riboflavin folate, niacin and pantothenic acid. Choline calcium, iodine selenium, magnesium, zinc manganese, copper molybdenum, chromium inositol, betaine HCL, as well as vitamins B6 and B12, as well as C D3, E and K

FullWell Prenatal Multivitamin has been created by a dietitian, and is among the most complete prenatal supplements available.

Contrary to other products for prenatals FullWell provides more than 50% of the needs for choline during pregnancy. The product gives the equivalent of 4,000 IU of vitamin D for each dose. This can help pregnant women to maintain their high levels of this essential vitamin.

FullWell products are also tested by a third party. tested to verify quality and effectiveness.


  • Third-party tests
  • utilizes more easily absorbable types of nutrients
  • rich in magnesium, choline, and vitamin D
  • No artificial colors or ingredients


  • costly
  • It doesn’t contain iron, but this might be a benefit because iron requirements may differ from one person to another during pregnancy.
  • needs a high dosage of 8 capsules per day
  • doesn’t contain omega-3s


Best postnatal vitamin

Needed Prenatal Multi Powder

  • Price: $$$$
  • Dose: 2 scoops (9 grams) per day
  • Ingredients active: the thiamine, riboflavin Biotin, niacin, pantothenic acid, choline zinc, calcium, magnesium selenium, iodine manganese, copper molybdenum and sodium potassium, mixed tocopherols antioxidant blend, as well as Vitamins A, D A, D, B6, C and K2

The Needed Prenatal Multi-Powder is a great option to help women’s health after the birth and while breastfeeding.

It provides 73% of the choline your body requirements while breastfeeding. It also has the equivalent of 4,000 IU Vitamin D. It’s also devoid of iron which mothers require less of during their following postnatal phase ( 37Trusted Source).

If you’re a woman who isn’t comfortable taking pills, the Multi Powder is a great option since you can blend it with smoothies or other drinks that you prefer. The company also provides the supplement in capsule form.

Remember that this supplement does not contain the omega-3 fats the eicosapentaenoic acid (EPA) as well as docosahexaenoic acids (DHA) — vital nutrients needed during breast feeding it is created to be used in conjunction with its Prenatal Omega-3+.

The products that are required are tested by a third party to ensure purity and effectiveness.


  • Third-party testing
  • high in vitamin D and choline.
  • powder form, which is easily mixed into drinks
  • Also made available as capsules
  • Free of the most common allergens
  • vegetarian


  • is not a source of omega-3 DHA and EPA
  • Costly
  • Not vegan-friendly


The most effective Vitamin D supplements for females

Thorne Vitamin D/K2

  • Prices: $
  • Dose: 2 drops per day
  • Ingredients active: vitamin D3 as well as K2.

The Thorne vitamin D/K2 drops make a ideal choice for those that prefer supplements in liquid form. It contains 1000 IU of Vitamin D3 and 200 mg of K2.

Vitamin D as well as vitamin K interact in a synergistic way within your body. In fact, research suggests that taking supplements with both nutrients is more beneficial for the the cardiovascular and bones than taking vitamin D on its own ( 47Trusted Source48Trusted Source).

Thorne products go through four rounds of testing at the company’s NSF certified facilities to assure purity, potency and security.

The product is made gluten-free and without artificial flavorings or additives.


  • offers a mix of vitamins K2 and D3.
  • Third-party certified and tested by a third party
  • Convenient liquid form
  • gluten-free
  • Affordable


  • is not appropriate for those who are following the vegan or vegetarian diet.


The most effective vitamin B complex to help women

Nordic Naturals Vitamin B Complex

  • Cost range $$
  • Dose: 1 capsule per day
  • Ingredients active: folate and thiamine Niacin, riboflavin pantothenic acid, biotin as well as vitamins B6 and B12.

Nordic Naturals Vitamin B Complex is an extremely well-designed B-complex vitamin which contains all eight B vitamins high-absorbing forms.

This product is tested by third parties for purity and potency, and is certified as vegan.

Customers are able to request a certificate of analysis (COA) for any Nordic Naturals supplement on the website of the company. site.


  • Third-party testing
  • Vegan certification
  • One-a-day formulation
  • Non-GMO verified
  • gluten-free


  • A bit more expensive than other B-complex vitamins.


Best fish oil supplementation for women

Nordic Naturals Ultimate Omega

  • Cost range USD$
  • Dose: 2 soft gels per day
  • Active ingredients: purified deep sea fish oil

If you are a woman looking to boost their intake of omega-3 acid fatty acids EPA as well as DHA, Nordic Naturals Ultimate Omega is an excellent option.

The supplement contains an amount of 450 mg DHA and an additional 650 mg of EPA that is derived from wild-caught salmon and anchovies. The capsules also have a lemon flavor to lessen the taste of fish.

Nordic Naturals products are certified by Friend of the Sea to ensure sustainable fishing practices. They’re also tested by third parties for purity and effectiveness.


  • Third-party tests
  • certified sustainable
  • minimal ingredients
  • lemon-flavored


  • quite expensive
  • is not appropriate for people who are following an omnivore or vegan diet.


The best omega-3 supplement made from vegans for women

Nordic Naturals Algae Omega

  • Cost range USD$
  • Dose: 2 soft gels per day
  • Active ingredients: algal oil

If you are a woman who follows the vegan lifestyle, Nordic Naturals Algae Omega offers EPA and DHA with sustainably-sourced algae oil.

The oil of algae is a non-vegan alternative to krill and fish oils which can be beneficial in increasing DHA as well as EPA levels within your body ( 49).

Nordic Naturals products are third-party evaluated, and customers are able to get a COA on each Nordic Naturals supplement on the website of the company. web site.


  • Third-party testing
  • Vegan certification
  • Sourced sustainably


  • fairly expensive


The best vaginal supplement

Klaire Labs Ther-Biotic Women’s Formula

  • Pricing range USD$
  • Dose: 1 capsule per day
  • Ingredients active: Ten Lactobacillus as well as Bifidobacterium species including Lactobacillus acidophilus, Bifidobacterium Bifidum

Klaire Labs Ther-Biotic Women’s Formula includes 10, lactobacillus along with Bifidobacterium species that support the microbial community that is found in your reproductive tract as well as the urinary system. ( 50Trusted Source).

A few studies have proven that probiotics can aid in reducing yeast and urinary tract infections in women, however further research is required ( 51Trusted Source52Trusted Source).

Klaire Labs is certified by NSF International, and its products are tested by third parties to verify purity and effectiveness.


  • NSF-certified
  • Probiotic strains are present in the product that can aid in the health of vaginal tissue.
  • vegetarian


  • fairly expensive
  • Vegans are not vegan-friendly.


When is it appropriate to add a add a

Although an appropriate and balanced diet is essential to ensure an optimal intake of nutrients however, it’s not always feasible for women to obtain each of the minerals, vitamins and other essential nutrients they require through their diet on its own.

Women may require supplement their diets with a variety of nutrients to maintain and reach their optimal levels, which includes women who:

  • are of a certain age
  • are African American
  • are afflicted by certain medical conditions.
  • Follow diets that eliminate certain food groups of food
  • are suffering from eating disorders.
  • Smoke or drink often
  • suffer from obesity
  • are pregnant
  • Utilize some commonly prescribed medications like proton pump inhibitors as well as blood-sugar-lowering medication ( 53Trusted Source)

In addition to eating an diverse, nutritious diet pregnant and nursing women should use a prenatal supplement prior to as well as during and after the birth.

This can help keep their nutrient levels healthy and aid in the body’s recovery throughout nursing, pregnancy or postnatal recuperation ( 54Trusted Source).

Although health professionals insist upon the necessity of boosting vitamin intake during pregnancy as well as breastfeeding, research has shown that many women are not getting enough intake of certain nutrients throughout and after the birth ( 54Trusted Source).

Experts suggest that women over 50 consume the B12 vitamin or B-complex because of the prevalence of B12 malnutrition from food sources in the older population ( 55Trusted Source56Trusted Source)

Vitamin D deficiencies and insufficiency are common. Women, particularly those with obesity or particular medical conditions who are pregnant or older, ought to check the levels of vitamin D tested to determine the appropriate dosage for the supplement.

Women who are at the risk of developing a nutritional deficiency should consult an expert in healthcare to design an suitable and safe regimen of supplements according to their individual requirements.

How do you choose

Although some women may only require supplementation of just some nutrients for example, B12, or iron however, other women may benefit from multi nutrient supplements that provide an array of minerals, vitamins as well as other essential substances to improve women’s well-being.

In general, it’s recommended to seek advice from medical professionals prior to supplementing any nutrients. A doctor can check your levels of nutrients if needed and provide you with specific dosage guidelines.

It’s essential to recognize the fact that women do not require diet supplements — particularly those who are healthy, do not have any nutrient deficiencies, and eat an individualized diet.

Yet, a lot of women require supplements, especially if they are pregnant, have strict diets or have one or more deficiencies in nutrient intake.

When you are looking for an ingredient There are a few points to consider:

  • Qualitative: It’s important to select high-quality brands that test third-party for high-quality and purity like those that have been approved by organizations such as UL Solutions, USP, and NSF International.
  • Serving and form style: For those who are unable to swallow large pills Many companies provide powdered, liquid or chewable supplements that might be a better choice.
  • ingredients and certificates: If you suffer from food allergies or restrictions to your diet seek out products that do not contain common allergens and ingredients such as dairy and gluten. Certain products are certified as vegan.
  • Dosing: Consider dosing. take into consideration the possibility of taking a dose, particularly when you’re taking a diet supplement to cure deficiencies. For instance women with an insufficient vitamin D level generally require higher doses of supplements than women who require to keep healthy levels of vitamin D.

If you are unsure about the brands, mineral and vitamin forms, or dosage ask a health expert for help.

Commonly asked questions

What vitamins should women consume every day?

The kinds of vitamins you need to consume daily will are contingent upon your specific needs. Keep in mind that many women don’t require any supplements regularly.

What vitamins are beneficial to maintain vaginal and reproductive health?

To ensure you in maintaining your health and wellness, you should be focused on your overall diet instead of focusing solely on certain minerals and vitamins.

For instance, a balanced diet can promote the health of your bacterial population within your the vaginal canal. It can also aid in preventing conditions such as bacteria viaginosis ( 57Trusted Source58Trusted Source).

Probiotic supplements can aid in improving the health of vaginal organs too, although further research is required ( 51Trusted Source52Trusted Source).


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