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Women, take care of yourself: 7 essential supplements every woman should know

Written by
Verra
Published on
June 9, 2025

It’s always a good time to celebrate everything women do – and to gently remind them that taking care of themselves is just as important as caring for others. For women juggling work, family, and life’s many demands, a good supplement routine can support energy, immunity, and long-term health. Here are seven science-backed essentials worth including.

1. Vitamin D

Often called the “sunshine vitamin,” vitamin D supports immunity, mood, and bone health. Many women — especially those who spend a lot of time indoors — are deficient. Supplementing can help maintain healthy levels year-round.

2. Iron

Iron deficiency is common in women due to menstruation, pregnancy, or plant-based diets. Low iron levels can lead to fatigue, brain fog, and weakened immunity. If you’re constantly tired, it’s worth checking your iron status.

3. Collagen

Collagen is the body’s most abundant protein, supporting skin, hair, nails, joints, and even the gut. Around age 25, collagen production naturally declines, making supplementation a helpful way to maintain elasticity and strength.

4. Folic Acid

Best known for its role in prenatal health, folic acid also supports cell regeneration and heart health. It’s essential for women of childbearing age, but beneficial at all life stages.

5. Magnesium

Magnesium plays a role in over 300 enzymatic reactions. It helps with muscle relaxation, sleep quality, stress reduction, and even PMS symptoms — making it a true multitasking mineral for women.

6. Omega-3 Fatty Acids

Omega-3s, especially DHA and EPA, support brain and heart health and can help reduce inflammation. They’re also linked to improved mood and postpartum recovery.

7. B-Complex Vitamins

B vitamins are critical for converting food into energy and supporting the nervous system. If you’re feeling drained, they may offer a noticeable boost.

Take time for you and celebrate every day by giving yourself the gift of health. A smart supplement routine — paired with a balanced diet, regular movement, and rest — helps you stay strong for the people you love, while feeling your best, too.

References

  • Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
  • Pavord, S. et al. (2012). UK guidelines on the management of iron deficiency in pregnancy. British Journal of Haematology, 156(5), 588–600. https://doi.org/10.1111/j.1365-2141.2011.09012.x
  • Choi, F. D., Sung, C. T., & Juhasz, M. L. W. (2019). Oral collagen supplementation: A systematic review of dermatological applications. Journal of Drugs in Dermatology, 18(1), 9–16.
  • De-Regil, L. M. et al. (2015). Effects and safety of periconceptional folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews, (12). https://doi.org/10.1002/14651858.CD007950.pub3
  • Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483
  • Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in Nutrition, 3(1), 1–7. https://doi.org/10.3945/an.111.000893
  • Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—a review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

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