The 15 Best Supplements For Women, According To Nutritionists

What it does: Iron carries oxygen in the body, aids in the production of red blood cells, supports immune function, cognitive development, and temperature regulation, and is essential for proper cell growth.

Why you need it: Lack of iron can lead to reduced red blood cell production, which could lead to anemia, a condition where your red blood cell count is too low to send oxygen to your cells. This can lead to fatigue, shortness of breath, and decreased immune function. Since blood loss during your period depletes your body's iron stores, it's particularly important for women with heavy periods to eat iron-rich foods or take supplements, says Carol Haggans, RD, a consultant for the National Institutes of Health (NIH).

Where to find it: Dark-green leafy vegetables, lean red meat, chicken, turkey, fish, cereals, beans, and whole grains. Eat these foods with food that contains vitamin C, like sweet potatoes or broccoli, to help your body absorb the iron, says Haggans.

Recommended daily intake: Be sure to get 18 mg of iron daily, recommends NIH. If you're pregnant, you'll want to up that to 27 mg and lower it to 9 mg when you're lactating.

Who needs it the most: “Most women actually get enough iron from food on a daily basis,” says Slayton. “I only recommend iron supplements for women who are anemic or pregnant.” This is because the amount of iron your blood needs increases during pregnancy, and you need the extra iron to supply oxygen to your growing baby. If you're anemic, the extra iron is also necessary to speed up the production of red blood cells.

What it does: Calcium makes and keeps your bones and teeth strong, and helps muscles function.

Why you need it: Calcium is one of the best minerals for women, because your body needs it for optimal bone health. "Women start losing bone density in their twenties," says Mary Ellen Camire, Ph.D., a nutrition professor at the University of Maine at Orono. "Calcium is your single best defense, and you should start getting plenty of it now."

Where to find it: Dairy products such as milk, cheese, and yogurt. Plus, dark-green leafy vegetables such as broccoli and kale.

Recommended daily intake: The NIH recommends eating 1,000 mg a day.

Who needs it the most: Getting too much calcium has actually been linked to heart disease, so Slayton cautions going over the recommended daily limit.

However, if you have osteoporosis, a disease that weakens the bones, caused by low calcium intake, hormones, or genes, then your doctor might recommend a calcium supplement. If you're pregnant, and hence some of your calcium is going towards your developing baby, you may also benefit from a calcium supplement, but check in with your doctor first.

Lastly, menopausal women should also consider a calcium supplement, as bone mass naturally decreases with age after the body produces less estrogen.

What it does: Magnesium maintains normal muscle and nerve function, keeps your heart rhythm steady, supports a healthy immune system, keeps bones strong, helps regulate blood sugar levels, and promotes normal blood pressure.

Why you need it: Magnesium is necessary for more than 300 biochemical reactions in the body, and a deficiency could lead to chronic or excessive vomiting, diarrhea, and migraines. If you suffer from Crohn's disease or another gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency.

Where to find it: Green vegetables like okra, some beans, nuts, seeds, and unrefined whole grains.

Recommended daily intake: Opt for 310 mg a day if you're 19-30 years old (350 if you're in the age range and pregnant, 310 if you're lactating) and 320 mg a day if you're 31 or older (360 if you're in that age range and pregnant, 320 if you're lactating), according to NIH.

Who needs it the most: Magnesium is a great stress-reliever, and Slayton recommends it to everyone. It activates your parasympathetic nervous system, regulating neurotransmitters that influence your mood in the brain. “Since it can be relaxing, I suggest magnesium supplementation at night,” she says. If you’re incredibly stressed out, maybe consider adding a magnesium supplement to your diet.

What it does: Vitamin A ensures proper development and function of your eyes, skin, immune system, and many other parts of your body.

Why you need it: Vitamin A makes the list of best vitamins for women, since it plays a vital role in vision support. Research also suggests that vitamin A may prevent some types of cancer, and improve immune function, says Glassman.

Where to find it: Leafy green vegetables, orange and yellow vegetables (especially sweet potatoes and carrots), tomatoes, fruits, dairy products, liver, fish, and fortified cereals. Vitamin A is also available in multivitamins and stand-alone supplements.

Recommended daily intake: You'll want 770 mcg if you're pregnant and 1,300 mcg if you're lactating. If you’re neither, most people can get their Vitamin A from food, so it’s not really necessary to supplement, according to Slayton.

Who needs it the most: If you have an immune disorder like lupus or rheumatoid arthritis or get sick easily, Vitamin A has been linked to a healthier immune system as it helps the production of white blood cells (your body’s natural barriers against infection), and so you might want to consider supplementing.

What it does: Folate, a B vitamin, produces and maintains new cells, and it's necessary for proper brain function.

Why you need it: Folate is crucial for preventing anemia, since it produces new blood cells in your body. Not getting ample folate can also lead to serious problems, like an increased risk of cervical, colon, brain, and lung cancer. And folate is especially important during pregnancy—in fact, 50 to 75 percent of serious birth defects may be prevented by getting enough folic acid just before and throughout the first month of pregnancy, according to the CDC.

Where to find it: Leafy green vegetables, avocados, beans, eggs, and peanuts. The synthetic form of folate (folic acid) is found in supplements and often added to enriched cereals, breads, pastas, and rice.

Recommended daily intake: The daily recommended amount is 400 micrograms, but this need increases to 600 micrograms for pregnant women and 500 micrograms for those lactating.

Who needs it the most: Folic acid is essential for a healthy pregnancy, and women should supplement when pregnant. If you're currently trying to become pregnant, it's also recommended you take a folic acid supplement.

What it does: Biotin aids in the formation of fatty acids and blood sugar, which are used for energy production in the body. Plus, it helps metabolize amino acids and carbohydrates.

Why you need it: While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash.

Biotin supplements are also sometimes prescribed by doctors for other reasons too, like easing multiple sclerosis symptoms, reducing diabetes-related nerve damage, or aiding growth and development during pregnancy, according to the National Library of Medicine.

Where to find it: Cauliflower, liver, sweet potato, almonds, avocado, seeds, eggs, milk, grains, and raspberries.

Recommended daily intake: The NIH recommends that women 19 and older get 30 mcg of biotin daily. If you're lactating, up that to 35 mcg daily.

Who needs it the most: According to Slayton, biotin should only be taken as a supplement if advised by your doctor, since lack of biotin can be pretty rare if you’re eating a balanced diet.

What it does: Vitamins like B6 and B12 help the body convert food into fuel for energy. They also contribute to healthy skin, hair, and eyes. Plus, they maintain proper nervous system functioning, metabolism, muscle tone, and a sharp mind.

Why you need it: The deficiency of certain B vitamins can cause a host of awful symptoms. It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor development in children, and birth defects, according to Glassman.

Where to find it: Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.

Recommended daily intake: You should get 1.3 mg of B6 if you're 50 or younger, 1.5 mg if you're 51 or older, 1.9 mg if you're pregnant and 2 mg if you're lactating, according to NIH. You should be getting 2.4 mcg of B12, and if you're pregnant, 2.6 mcg. If you're lactating, get 2.8 mcg.

Who needs it the most: “B vitamins have a host of benefits from energy to hormone balance, so I recommend it to all women,” says Slayton. She suggests taking a separate strain of it, as opposed to getting in the limited quantities found in multivitamins. “Also, both alcohol and the pill deplete your body of B vitamins, so between those two, [that can lead to] a deficiency," she adds. Not good, since B vitamins help clear excessive estrogen from your liver, and pre-period can help prevent PMS symptoms. When taking it as a supplement, Slayton suggests taking a B-complex (versus taking just B-12 or B-6) and looking for one that says "methylated," which means it’s been treated so that your body can get a proper dose from the tablet.

What it does: Facilitates normal growth and development and repairs bodily tissues, bones, and teeth. It functions as an antioxidant to block some of the damage caused by free radicals.

Why you need it: Vitamin C's healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair, gingivitis, or inflammation of the gums, rough, dry, scaly skin, easy bruising, nosebleeds, and a decreased ability to fight infection.

Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. According to Erin Palinski-Wade, RD, author of Belly Fat Diet For Dummies and Swisse Wellness consultant, this is attributed to vitamin C’s ability to reduce stress, which in turn, boosts immune system.

It is also often used as an ingredient in skincare products since vitamin C can help your body produce collagen—an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.

Where to find it: All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli.

Recommended daily intake: Women over 19 need 75 mg vitamin C daily, according to NIH. Pregnant women should get 85 mg and those lactating should get 120 mg.

Who needs it the most: It’s important to note that vitamin C can’t be stored in the body, so you actually do need to take it every day, whether that’s through food or supplements. If you have a weak immune system or are permanently stressed out, it may be worth supplementing.

What it does: Promotes bone growth, cell growth, neuromuscular and immune function. It also helps reduce inflammation.

Why you need it: Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too. Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. The good news: Evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers, according to Glassman.

Where to find it: Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks. Many people also meet at least some of their vitamin D needs through exposure to sunlight—so if you live somewhere where sunny days are rare, you may want to consider eating extra vitamin D-rich foods, or trying a supplement.

Recommended daily intake: You should be getting 15 mcg vitamin D on a daily basis, recommends NIH.

Who needs it the most: Slayton considers vitamin D an essential supplement, especially for people who live in cold, dark places where the sun sets early in the winter. “Honestly, most people are vitamin D deficient,” she says. It’s therefore recommended for all, but especially those in darker climates, those who don’t have regular foods fortified with vitamin D, women over 50 due to decreasing bone health, and women who are pregnant or breastfeeding. She recommends a liquid form of vitamin D for max absorption, since vitamin D requires a healthy fat to be absorbed into the body and liquid forms include one.

What it does: Omega-3 assists in proper brain operation (like memory and performance) and behavioral function, helps reduce high blood pressure, and calms inflammation.

Why you need it: Research shows that since omega-3 fatty acids reduce inflammation, they may help lower risk of chronic diseases such as heart disease, cancer, arthritis, and other joint problems. What's more, studies have found that those who ate more fish high in omega-3 fatty acids were less likely to have macular degeneration (a condition that steals your central vision) than those who ate less fish, according to Glassman.

Where to find it: Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. (Fish oil capsules are also a great option if you're not a fan of eating seafood, but take less than three grams a day since fish oil can thin your blood, says Glassman.)

Recommended daily intake: Aim for 1.1 g of omega-3s daily, advises NIH. Pregnant women should get 1.4 g and lactating women should get 1.3 g.

Who needs it the most: “If you don’t have at least four fish meals per week, I recommend an omega-3 supplement,” says Slayton. Those who are vegan or vegetarian can also take algae omega-3 supplements. They’ve also been recommended by the AHA for people who suffer from heart disease.

What it does: Aids in digestion, helps promote gut health, fights off disease-causing bacteria, can reduce diarrhea caused by certain infections and irritable bowel syndrome.

Why you need it: Since the mid-1990s, clinical studies have established that probiotic therapy can help treat a number of ills, including diarrhea, vaginal yeast and urinary tract infections, irritable bowel syndrome, and certain intestinal infections, says Glassman.

Where to find it: Yogurt is a classic example. But there are plenty of other probiotic foods like kombucha, kefir, miso, sauerkraut, pickles, and fermented cheese.

Recommended daily intake: There's no recommended dose of probiotics, but adding probiotic-filled foods into your diet may help reap these natural benefits.

Who needs it the most: “Let’s be honest: Most people don’t eat fermented foods on a daily basis,” says Slayton, who recommends probiotics to all her clients. They’re especially beneficial if you suffer from digestive issues such as IBS, diarrhea, or IBD. Certain strains of probiotics can also help with certain bacterial issues, such as lactose intolerance and yeast infections. “I suggest everyone start off at a minimum of 5 billion CVUs (colony forming units),” says Slayton. All brands will have different types of bacteria forming the strains, so those don’t matter nearly as much as the number.

What it does: Fiber promotes a healthy digestive system, lowers the risk of heart disease by reducing LDL cholesterol levels, helps you feel full, and promotes weight loss.

Why you need it: According to Palinski-Wade, most women fall short on consuming enough. Adequate fiber intake (25 grams a day for women) can control blood sugar levels by slowing down the rate of sugar absorption. This process can help ward off type 2 diabetes.

Where to find it: Plant-based foods like fruits, vegetables, nuts, beans, grains, and legumes contain hearty doses of fiber. Keep in mind that fiber-enriched supplements like Benefiber and Metamucil, which contain bowel-stimulating ingredients like wheat dextrin and psyllium husk respectively, do not contain other essential nutrients, so it’s best to consume it via whole foods.

Recommended daily intake: You should eat around 30 g of fiber per day—but if your intake is significantly less than that now, increase your daily intake by 5 g until you get there.

Who needs it the most: Everyone needs fiber, but fiber supplements aren’t necessarily the best way to go, according to Slayton, as they can contain ingredients that can mess with your digestion, making you feel bloated, or even giving you diarrhea. She suggests asking your doctor if you think you need one, but most foods contain fiber, so you should be good to go.

What it does: Prebiotics can reduce allergy risk by stabilizing your immune response to gut bacteria, improve your immune system in the same vein, and increase calcium absorption.

Why you need it: Unlike probiotics, which add good bacteria to your gut, prebiotics nourish and fuel the existing bacteria in your digestive tract. Research from the journal Nutrients found that the risk of colorectal cancer is lower in those who consume more inulin and oligofructose, two powerful prebiotics that can be found in foods like under-ripe bananas, leeks, garlic, and avocados. They also experienced fewer upper respiratory infections, atopic dermatitis (known as eczema), and cases of wheezing.

Where to find it: There are a number of prebiotic foods, like walnuts, dark chocolate, lentils, leeks, and apples. Plus beta-glucans are found in many grains like oats and barley.

Recommended daily intake: There's no specific recommended daily intake of prebiotics.

Who needs it the most: Similar to probiotics, people with digestive issues like lactose intolerance or gut issues should be taking prebiotics, according to Slayton. She recommends taking them along with probiotics, particularly before a meal you know may cause digestive issues. It’s essential to take them regularly to build up healthy bacteria in the gut.

What it does: Helps regulate other hormones; maintains the body's circadian rhythm, an internal 24-hour clock that plays a critical role in when we fall asleep and wake up; helps control the timing and release of female reproductive hormones (determining when a woman starts to menstruate, the frequency and duration of menstrual cycles, and when a woman stops menstruating, i.e. starts menopause).

Why you need it: Melatonin is considered one of the best hormones for women as it plays a large role in regulating your sleep schedule. When it gets dark at night, a nerve pathway in your eye sends a signal to the brain to tell the pineal gland to start secreting melatonin, which makes you sleepy. Low levels of melatonin—along with screwing up Zzzs—can also increase your risk for breast cancer, explains Palinski-Wade.

Where to find it: Tablets, capsules, creams, and lozenges. Even better, though, is to eat nutrients like magnesium (spinach), tryptophan (eggs), which increase the body’s own production of melatonin, says Palinski-Wade. Relying on supplemental melatonin can impact the body from producing it naturally.

Recommended daily intake: There is currently no recommended dose for melatonin supplements, but the best approach is to begin with a very low dose—about 200 mcg.

Who needs it the most: If you find it hard to sleep, a melatonin supplement may be just the thing to help. However, Slayton does recommend trying to reduce the dependency on supplements slowly and trying to use it only in emergencies (such as jet lag or stressful situations), as you want to get your body to produce melatonin at the right time on its own as much as possible.

What it does: Defends against toxins and foreign substances by preventing inflammation in the body, and develops T-cells, which are part of the immune system and help fight off viruses. Zinc helps with blood clotting, taste perception, and keeps your blood sugar stable.

Why you need it: Because zinc is essential for developing T-cells, it plays a major role in keeping your immune system running smoothly—including fighting off virus-infected and cancerous cells. Since it interacts with blood platelets to help with blood clotting, zinc is crucial for helping cuts and scrapes heal properly. It also plays a role in maintaining healthy digestion and metabolism.

That said, zinc is a trace mineral, meaning you only need a small amount to avoid zinc deficiency.

Where to find it: Zinc-rich foods include legumes, oysters, nuts, and seeds. Just keep in mind, "since you need so little zinc, it’s easy to overdose and see negative effects," says Bontempo. So talk to your doctor before trying a supplement.

Recommended daily intake: "Women 19 years and older need eight milligrams of zinc daily, a pregnant woman needs 11 milligrams, and a breastfeeding woman needs 12 milligrams," says Amy Gorin, RDN.

Who needs it the most: “It might be more difficult to get zinc via diet if you’re vegetarian, vegan or over 60 years old,” says Slayton. “Older people, even if consuming zinc-containing foods don’t absorb it as well.” One should also note that the use of contraceptives can decrease zinc in the body, so if you’re on the pill, you may want to consider supplementing as well.