Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
“If you are unsure if a supplement you see on TikTok or your favorite celebrity is selling is worth it [or safe for you], ask your healthcare provider,” says Jennifer Lincoln, MD, a board-certified ob-gyn at Providence Health & Services in Portland, Oregon. “They can help you separate the fact from the fiction, and potentially save you quite a bit of money.”
Here are seven supplements for women to consider taking daily.
1. Vitamin D
“[Vitamin D is] important for women because they have higher rates of osteoporosis as they age, particularly after menopause when bone loss accelerates significantly,” Dr. Lincoln says. Women account for 80 percent of the 10 million Americans with osteoporosis, a condition characterized by weak, brittle bones. It’s most common in older women.
A Chinese meta-analysis of 11 randomized controlled trials involving 43,869 participants found that combined vitamin D and calcium supplementation modestly improved bone mineral density in postmenopausal women. Denser bones can be less prone to osteoporosis and fractures. This duo didn’t significantly reduce fracture risk, though, and further research is required to confirm their long-term effectiveness in preventing breaks.
2. Calcium
Your doctor may test for hypocalcemia using a calcium concentration blood test. Hyocalcemia is considered a total blood calcium concentration of less than 8.8 mg per deciliter (mg/dL).
Your body absorbs calcium supplements best in small doses — 500 milligrams (mg) or less — and at mealtimes. Since you need vitamin D to absorb calcium, some calcium supplements also contain vitamin D.
“Calcium and vitamin D are essential together for building and maintaining strong bones, especially as bone weakens naturally with age,” says Jennifer Choe, MD, an ob-gyn at Montefiore Einstein Advanced Care in New York City.
Adult women generally need 1,000 mg of calcium daily up to age 50, then 1,200 mg daily after that.
3. Iron
“Sufficient iron prevents maternal anemia, which has been linked with complications like preterm birth and babies born too small,” Lincoln says.
Other women also lose iron through their periods monthly. “If it’s a normal flow, they tolerate that fine, but those with extended bleeding or heavy periods are particularly at risk,” Lincoln adds.
If your doctor recommends iron supplements, take them with a vitamin C food (such as orange juice) or supplement to improve absorption. Avoid taking iron with meals, coffee, tea, or calcium, which inhibit absorption.
4. Folic Acid
“The critical window is often before women know they’re pregnant, which is why women of reproductive age who could become pregnant should take a folic acid supplement,” Lincoln says. “You can’t feel if you’re getting enough folic acid.”
In other words, folic acid deficiency doesn’t typically cause symptoms at first. Symptoms may appear or worsen as the deficiency worsens, and may include tiredness, shortness of breath, dizziness, pale or yellow skin, irregular heartbeats, weight loss, numbness or tingling in the hands and feet, or muscle weakness.
Your doctor may check for folate deficiency with a blood sample. Normal values are 2.7 to 17 nanograms per milliliter (ng/mL), but test results can vary slightly between labs, so ask your doctor about what your results mean.
Adult women generally need 400 mcg per day, or 400 to 800 mcg if they could become pregnant.
5. Vitamin B12
The risk of B12 deficiency is higher in those who don’t eat meat. It can cause symptoms like fatigue, a swollen tongue, heart palpitations, and low counts of red and white blood cells.
“B12 is found almost exclusively in animal products,” Lincoln says. “Plant-based diets don’t provide reliable B12, and deficiency is extremely common among vegetarians and vegans who don’t supplement.”
The body stores large amounts of B12, and it can take a long time to use up those reserves, so signs of B12 deficiency may take years to appear. Severe deficiency that causes clear blood or nerve issues is rare, but low or borderline B12 deficiency that is symptom-free may affect up to 40 percent of people in Western countries.
Vitamin B12 deficiency can lead to vitamin deficiency anemia, resulting in having too few healthy red blood cells.It’s often asymptomatic or mimics other conditions like fatigue, so doctors typically use blood tests to confirm a diagnosis.
Adult women generally need 2.4 mcg of vitamin B12, or 2.6 mcg during pregnancy and 2.8 mcg while breastfeeding.
6. Magnesium
Magnesium deficiency can be asymptomatic, but mild cases often cause tremors, muscle spasms, numbness, and fatigue. Severe deficiency can lead to seizures, delirium, or heart arrhythmias. To confirm a diagnosis, your doctor can order a blood test.
Adult women generally need 310 to 320 mg of magnesium daily, or 350 to 360 mg if they’re pregnant and 310 to 320 mg if they’re breastfeeding.
7. Protein
Most adults need 0.8 to 1.6 grams (g) of protein per kilogram (kg), or 2.2 pounds (lb), of body weight. Older adults need 1.2 to 1.6 g per kilogram to help preserve muscle mass, and experts recommend that physically active adults consume up to 2 g of protein per kilogram of body weight to support muscle repair and recovery.
To estimate your daily protein needs, divide your weight in pounds by 2.2 to convert it to kilograms, then multiply by this protein range. For example, a 150-lb person needs between about 55 and 136 g of protein per day, depending on their age, activity level, and other health goals. Your doctor can help you determine the right amount for you.
Research from Pakistan suggested that women with age-related muscle loss (sarcopenia) see significant improvements in muscle composition and strength when on a moderately high-protein diet (1.2 g per kg, or 2.2 lbs, of body weight per day) compared with a normal-protein diet (0.8 g per kg, or 2.2 lbs, of body weight per day).
If you don’t like the chalky taste of protein powder, try adding it to your smoothies, soups, or pancake batter, Sophocles says.
The best way to know if you’re getting enough protein is to monitor your diet. Your doctor may also order a blood test, particularly if you have signs of extremely low protein levels, such as brittle hair and nails, fatigue, getting sick often, or muscle weakness.
The Takeaway
- Most women don’t need a robust lineup of supplements if they’re eating a balanced diet; however, in some cases (like you’re not getting enough from food or for certain life phases (like pregnancy or perimenopause), extra support may be needed.
- Women’s nutritional needs change as they age, with iron and folate becoming more important for reproductive health, for instance, and protein and calcium needs increasing during postmenopause. Check with your healthcare team to make sure your nutritional needs continue to be met.
- Always consult your doctor before you start a new supplement. They can check your blood levels and review your medications for potential interactions while taking into consideration your specific health needs.
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