6 Essential Nutritional Supplements For Women!

by Paul White Dietician

Eating healthy food and doing regular exercise alone is not enough to have a fit body. Women also need supplements to fill the nutritional gaps. The dietary supplements provide you with essential vitamins, minerals, calcium, and other nutrients, keeping you healthy at different stages of life; when you go through menstruation periods, get pregnant, face menopause, or experience other illnesses.

Even the women who do not get optimal sun exposure need dietary substitutes to maintain the health of their bones and muscles. Being a woman, you have to shoulder many responsibilities as a wife, mother, chef, employee, etc., leading you to ignore nutritional diets and affect your immune system.

Due to this, many females get prey to deadly diseases like cardiovascular disorder, arthritis, cancer, and many more. Not just that, even if your diet is good, there are still chances that your body is getting the required nutrients because of the intake of processed and refined foods.

Nutritional Supplements

Therefore, devouring the nutrients alternative in individual or combined form can surely help you relieve stress and be more productive. Although many supplements are available in the market, some are more crucial for females. For instance, clinicians often prescribe iron supplements for women to keep their hemoglobin levels within the correct range.

Here is the list of essential supplements that prevent the catastrophic effect of skipping food and eating poor nutrient meals.

Vitamin B12

Vitamin B12 is necessary for our body for many reasons; first, it helps in the formation of RBCs, boosts the functioning of the nervous system, and aids DNA synthesis. Second, during pregnancy and breastfeeding, the requirement of this nutrient suddenly increases in women.

The low consumption of vitamin B12 affects the production of red blood cells and can make you feel tired all the time. Therefore for a healthy pregnancy, it is vital to consume this vitamin.

Vitamin D

Vitamin D is indispensable for bone health. This nutrient helps in the absorption of calcium and keeps you away from osteoporosis. However, it is present in minimal quantities in natural foods. You need to soak up sun rays for at least 15 minutes daily to boost your vitamin D level.

Unfortunately, it is hard enough to sunbathe daily, even for 15 minutes in the hustle and bustle of life. That’s because females need to devour vitamin D capsules and pills.


Like vitamin D, calcium also plays a crucial role in maintaining bone health and preventing fibrous bones. In addition to this, it is also vital for proper nerve functioning and heart health. But, women’s bodies start losing calcium after the age of 30.

Therefore, according to the experts, adult females should consume 1000 mg of calcium per day to stay healthy. However, it is not possible to take such a large amount of calcium from a daily meal. Therefore the physician recommends taking calcium gummies and other alternatives.


Low iron levels are the critical cause of anemia. In addition, women are more prone to iron deficiency as they lose significant amounts of blood during menstruation, childbirth, and menopause. Therefore, your daily iron intake should be 14.8 mg, and to accomplish this, healthcare providers prescribe iron supplements for women.

Vitamin E

The next to come in lane is vitamin E. This nutrient is crucial for women who are in their reproductive age. It is loaded with antioxidants that fight against reproductive disorders. Apart from this, it has anti-aging benefits. So, for a healthy pregnancy and wrinkle-free skin, it is recommended to intake vitamin E capsules daily.

Omega-3 Fish Oil

Omega 3 has a plethora of health benefits. It reduces menstruation pain, reduces the risk of osteoporosis & RA, reduces blood pressure, and keeps the heart-healthy. To fulfill the omega3 needs of the body, you need to consume fish oil capsules.

The Bottom Line

By including all of the above nutritional supplements in your meal plan, you can be healthier and more active in your life.

Originally published at on August 14, 2021.

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About Paul White Innovator   Dietician

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Joined APSense since, June 16th, 2021, From New York, United States.

Created on Sep 16th 2021 05:19. Viewed 82 times.


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