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Iron -

Iron carries oxygen and plays a key role in the production of red blood cells, among other functions. Lack of iron can cause a reduction in blood cell production, and therefore lead to health problems, such as anemia.

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Iron -

Iron supplementation is particularly important for women, because menstruation can deplete the body’s iron stores. This is especially true for pregnant women and those with heavy periods. How much iron you should get each day depends on a number of factors, so it’s best to consult with your doctor before supplementing with iron.

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Calcium -

Calcium is a mineral that plays a vital role in keeping the bones and teeth healthy. Women start to lose bone density as adults, and it gets worse after menopause, as the decrease in estrogen production has a negative impact on bone mass.

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Calcium -

Like other vitamins and minerals, you should get enough calcium through your diet. If you decide to supplement, beware to not go over the recommended daily dosage of 1,000 mg a day. Pregnant women and those with conditions such as osteoporosis may benefit from supplementing with calcium.

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Magnesium -

Like calcium, magnesium is also a mineral. It has numerous bodily functions, including the maintenance of nerve and muscle function, increasing immunity, and regulating blood pressure and sugar levels.

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Magnesium -

Those with gastrointestinal conditions, such as Crohn's disease, are at a greater risk of deficiency, so supplementation should be considered. In addition to playing a role in the 300-plus biochemical reactions in our bodies, magnesium is also a great stress reliever and relaxer. Dosage varies, depending on circumstances (e.g. pregnant or lactating), but usually ranges between 310 and 360 mg a day.

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Vitamin A -

Vitamin A plays a vital role in skin and eye health, as well as in the immune system. You can find it naturally in leafy green vegetables, tomatoes, fish, liver, and yellow and orange vegetables, among others.

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Vitamin A -

Women who suffer from immune disorders (e.g. rheumatoid arthritis or lupus) may benefit from supplementing with vitamin A. The same applies to pregnant and lactating women. The recommended daily intake is 770 mcg for pregnant women, and 1,300 mcg for those lactating.

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Folate -

Vitamin B9, also known as folate (and folic acid, in its synthetic form), plays a key role in brain function and the development of new cells. Folate is particularly important during pregnancy, as deficiency can lead to birth defects.

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Folate -

Folic acid supplements are an easy way to get the necessary daily dosage, especially for women who are trying to conceive, are pregnant, or lactating. The recommended daily dose for women (in general) is 400 micrograms, whereas pregnant women will need 600 micrograms. The dose will decrease to 500 micrograms for those lactating.

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Evening primrose oil -

A source of omega-6 fatty acids, and especially gamma-linolenic acid (GLA), evening primrose oil can help treat a number of symptoms associated with PMS and menopause. The recommended daily dose is below 6 grams a day.

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Biotin -

Vitamin B7, or biotin, plays a vital role in metabolizing sugar and fatty acids to be used as energy by the body. In addition, biotin also helps metabolize amino acids. Deficiency can lead to things such as brittle nails and hair loss.

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Biotin -

Most women will be able to get enough biotin from their diets. Sources include cauliflower, avocado, almond, and sweet potatoes, among others. Supplementation can, however, be important for pregnant women and those suffering from conditions such as multiple sclerosis.

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B complex -

In addition to the two specific B vitamins mentioned previously (B9 and B7), a B complex supplement may be beneficial. These also include vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine and pyridoxamine), and B12 (cobalamin).

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B complex -

From metabolism, muscle and brain function, to hair, skin, and eye health, B vitamin complex has you covered. Deficiency of certain B vitamins can cause serious symptoms such as anemia, hair loss, muscle cramps, and depression, among many others.

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B complex -

The birth control pill depletes women’s bodies of B vitamins. Taking B complex can also help ease PMS symptoms and clear excessive estrogen from the liver.

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Vitamin C -

Vitamin C is a powerful antioxidant, and as such combats free radicals in the body, strengthening immunity and repairing tissues.

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Vitamin C -

Vitamin C also plays a role in collagen production and therefore can be good for your skin. Being a water-soluble vitamin, you will need to consume it every day to benefit from it. You can do so through diet (e.g. citrus fruits, etc.) or through supplements.

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Vitamin D -

Bone and cell health depend on sufficient levels of vitamin D, and so does immune and neuromuscular function. Deficiency can lead to a number of health problems, including weakened bones and muscles.

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Vitamin D -

You can get it through some foods, such as fatty fish, but sunlight exposure is the best way to ensure your body produces enough vitamin D. Of course, where you live and the seasons play a role in this. Supplementation becomes necessary particularly during winter, and for those who do not have access to daily sunlight exposure.

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Omega-3 -

Omega-3 fatty acids have an anti-inflammatory action, they help heart, joint, and eye health, and have been linked to reduction in developing numerous diseases, including arthritis, heart disease, and cancer.

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Omega-3 -

The main natural source of omega-3 is fatty fish (e.g. salmon), but fish oil capsules are also a great way to get your daily dosage. There is also an algae version, which is great for those who follow a vegan or vegetarian diet.

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Probiotics -

These live microorganisms are great, particularly for our gut health. They can help fight inflammation, aid digestion, and help treat conditions such as IBS, vaginal yeast, and urinary tract infections.

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Probiotics -

You can get it from fermented foods such as yogurt, but also in supplement form. There isn’t a daily recommended dosage as such. You can start supplementing with 1 billion colony-forming units (CFUs) and take it from there.

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Fiber -

Not only does it make you feel full, fiber also plays a significant role in the digestive system. Fiber intake has been linked to lower LDL cholesterol levels, and lower risk of developing heart disease. Fiber also plays a role in controlling blood sugar levels, and consequently the risk of developing type 2 diabetes.

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Fiber -

An average of 30 g of fiber is recommended per day. If you’re not getting that through food, then supplementing may be the answer. Just beware of supplements that contain bowel-stimulating ingredients.

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Prebiotics -

Prebiotics play an essential role in controlling allergic reactions. Prebiotics such as inulin and oligofructose have been linked to lower risk of respiratory tract infections, eczema, and colorectal cancer.

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Prebiotics -

Natural sources include oats, dark chocolate, underripe bananas, avocados, and garlic. But you can also get your prebiotics through supplementation. Similar to probiotics, there isn’t a recommended daily dosage.

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Melatonin -

Melatonin is the hormone released by our brains that signals our body to go to sleep, and therefore plays a vital role in the sleep–wake cycle. It also has an influence on when female reproductive hormones are released (e.g. menstruation).

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Melatonin -

Melatonin can help regulate your sleep schedule, which can be particularly helpful in situations of jet lag, for instance. There is no recommended dosage, so ask your physician for advice.

Sources: (Women's Health) (Health Digest) (Eat This, Not That!)

See also: Everything you need to know about melatonin

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