The Best Supplements for Women

By Karla Walsh Yes, it’s possible to get all the nutrition you need from food, but lots of women still fall short (hey, we’re busy!). “Many of the most commonly-slighted vitamins and minerals are key to keeping the body functioning properly,” says Suzanne Dixon, MPH, MS, RD, an epidemiologist with Cambia Health Solutions. “The best way to determine which supplements you might need is to keep a diet record—it doesn’t have to be precise on serving sizes, just a general overview of what you eat on a day-to-day basis—and review it with a dietitian.” From there, they can suggest supplements if needed. How to Choose the Best Supplements for Women High-quality dietary supplements will note that they:  Were made in a facility that follows “GMP,” or good manufacturing practices, which are guidelines set by the Food and Drug Administration (FDA), or… Meet US Pharmacopeia (USP) standards It’s even better if the product has been tested by an independent, third-party laboratory, such as consumerlab.com, Dixon says, in order to verify that the product is well-made, breaks down in a way the body can actually absorb, contains what is indicated on the label, and is free of potentially harmful or toxic substances, such as heavy metals or other contaminants. “But these steps don’t tell you if a dietary supplement will have the intended effects,” Dixon says. “For example, if a supplement is marketed to ‘support digestion,’ how can you tell if it will, in fact, support your digestion?” She says to check out the National Institutes of Health’s Office of Dietary Supplements. “Their dietary supplement fact sheets will give basic information on research regarding a particular supplement.” Now that you know what to look for, here are some of the best supplements for women: Vitamin D Best supplement for women in cold, cloudy climates: vitamin D Live in an area with not a lot of sunlight (most of the U.S. come winter) or slather on sunscreen religiously (hat tip to you!)? You’re likely lacking in vitamin D, as the skin needs sun exposure to produce its own to complement the D you get in your diet in things like fish, eggs, mushrooms, and dairy. Vitamin D supports your bone density, mood, energy, and immune health, says Stephanie Gray, DNP, MS, a functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Iowa. Of course, it also helps you absorb calcium. But the latest research suggests that if your vitamin D levels are normal, adding more won’t improve your health. “Ask your doctor for a vitamin D blood test, and if you’re low, supplement with 1,000 to 2,000 IU per day,” Dixon says. “Don’t take more than 4,000 IU per day, the tolerable upper levels for vitamin D.” Buy it: Pure Encapsulations 25 mcG/1,000 IU Vitamin D3 ($12 for 60, amazon.com) (Photo: Shutterstock) Folate Best supplement for women trying to conceive: folate “Folate supports the healthy development of the fetal brain and spinal column, so your folate needs are high around the time of conception,” Gray says. “Supplementing with bioactive 5 methyltetrahydrofolates [5-MTHF, found in the supplement recommended below] allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns.” Aim for a minimum of 1,000 mcg if you’re trying to get pregnant. Buy it: NOW Foods 5,000 mcg Methyl Folate ($22 for 50, amazon.com) (Photo: Shutterstock) Omega-3s Best supplement for women who are pregnant or breastfeeding: omega-3s Omega-3 fatty acids are essential to health, Gray explains. In addition to supporting eye and brain health, keeping your mood on an even keel, and reducing menstrual pain, they’re vital for pregnant and breastfeeding mothers to help the cognitive development of the child (and to prevent food allergies in the little one, according to the latest research). “Omega-3s have tremendous cardiovascular benefits, may boost your mood, can help reduce insulin resistance, and tame inflammation caused by autoimmune diseases,” Gray says. Discover how to incorporate omega-3s into every meal and consider a supplement if you’re not so fresh on seafood or don’t nosh on a lot of nuts. “When looking for a supplement, choose one that contains both DHA and EPA,” Gray says. “DHA supports optimal hormone signaling and EPA helps decrease inflammation.” Start with a dose of 500 mg per day—after checking with your doctor, of course. Buy it: Life’s Abundance Fish Oil (Liquid) ($70, lifesabundance.com (Photo: Shutterstock) Glutathione Best supplement for women looking to support overall health and fight oxidation Dubbed the “master antioxidant,” glutathione helps your body fight oxidative stress, support liver detoxification, and keep skin glowing from the inside out. While your body naturally produces glutathione, levels can dip due to stress, aging, and exposure to toxins (hello, air pollution and that extra glass of wine). Because oral glutathione isn’t always well absorbed, look for a liposomal or acetylated form to maximize bioavailability. And don’t forget the glutathione precursors—foods rich in sulfur, like garlic, onions, and cruciferous veggies, help your body make more of its own supply. Buy it: Quicksilver Scientific Liposomal Glutathione ($45 for 1.7 oz., Quicksilverscientific.com) C15:0 (Fatty15) Best supplement for women looking to improve healthspan and increase longevity Think of it as armor for your cells—Fatty15 is a science-backed, plant-based C15:0 fatty acid that helps strengthen cell membranes, boost metabolism, and support longevity. As we age, our cells become weaker and more prone to damage, but research shows this recently discovered odd-chain saturated fat can help fortify them, reduce inflammation, and even improve mitochondrial function (aka your body’s energy powerhouses). It also supports the immune system, good gut health and a healthy metabolism. Since modern diets have phased out much of this essential fatty acid (buh-bye, full-fat dairy), a daily dose of Fatty15 helps fill the gap—no butter required. It’s a small but mighty way to nourish your body at the cellular level. Buy it: Fatty15 ($49 for 30 softgels, fatty15.com) Calcium Best supplement for women who avoid dairy: calcium Critical for bone and muscle health, most women score at least half of what they need from food. “But if you

Are Prenatal Vitamins Safe for Men? Experts Explain How to Support the Health of a Father-To-Be

When it comes to fertility, there’s an obvious and understandable focus on a woman’s health — but what can men do to increase the odds of a successful pregnancy? What about taking prenatal vitamins? Are supplements formulated for mothers-to-be even safe for men? Common sense dictates that good nutrition is important to reproductive health. But to dig into the specifics, we consulted two experts on the matter. Let’s break it down. A Healthy Lifestyle is the Building Block For starters, both of the doctors we consulted stressed the importance of general health, for both the father- and the mother-to-be. “To conceive successfully, it’s important to optimize your own health as much as possible,” says Dr. Colin Zhu, DO. A board-certified physician in family medicine and also a chef, Zhu also founded The Chef Doc, a lifestyle- and nutrition-focused brand. Important markers on the health journey for prospective parents include “maintaining a healthy weight by consuming a fiber-rich diet; striving for 150-300 minutes of moderately intense exercise per week; drinking closer to 120 ounces of water a day [for men], as per the Mayo Clinic; and sleeping between seven to nine hours a night, as per the American Sleep Association,” he says. Dr. Amos Grunebaum concurs. When trying to conceive, “It’s really important that both parties are equally healthy. Men often don’t want to admit that it can be their problem when she cannot get pregnant,” says the obstetrician, who is also a professor at the Zucker School of Medicine in New York and founder of babyMed, a site designed to facilitate healthy pregnancies. Both the quality and the quantity of a man’s sperm are key to conception, Grunebaum points out. Therefore, his initial advice to men who are trying to become fathers: “No smoking, no alcohol, no being overweight. Eat healthy food, manage stress.” All of these factors, he says, can affect a man’s sperm. A Man’s Diet Affects His Sperm Health One study, Zhu notes, “found a correlation with improved semen parameters with improved omega-3 fatty acid intake, whether by supplementation or from foods rich in omega-3s.” On the flip side, a poor diet has the opposite effect: “Poor semen quality was observed with higher intakes of processed meats and dairy, and improved semen quality with higher intakes of fruits and vegetables. This was confirmed in another study, when the intake is more than five servings of fruits and vegetables a day.” It’s important to understand that men’s reproductive health cannot be improved overnight, Grunebaum points out: “Sperm can take nine to 10 weeks to be produced. Anything that happens over that period can affect sperm quality and count. So it’s not just doing something the night before or the week before.” A good diet is key, Grunebaum stresses. His recommendation? “The best diet is the Mediterranean diet: a lot of fish, low-fat meat or no meat, and a lot of vegetables.” Do Supplements Help with Conception? Both experts agree that improved nutrition makes a difference—and supplements can help. “Take a daily multivitamin and an antioxidant supplement,” says Grunebaum. “Studies have clearly shown that men can improve their fertility by adding a daily supplement. That should include selenium, co-enzyme Q10, L-carnitine, and folic acid. Those are specific male fertility supplements that can improve his sperm count. Again, it takes about three months to achieve that.” Grunebaum shared a meta-analysis of several smaller studies to support this recommendation. He also recommended a supplement he designed: Fertilaid for Men, which combines the recommended nutrients. (Fertilaid also makes a formula for women.) Zhu suggests a slightly different combination for men trying to conceive a baby. “My general recommendations would be having a high-quality vitamin B12 and omega-3 supplementation from a plant-based source, and vitamin D3,” he says. Regarding co-enzyme Q10, Zhu notes that your body is able to produce it on its own, under the right circumstances. Eating leafy greens—such as spinach, swiss chard and kale—and getting enough sunlight causes “a chemical reaction where we are able to naturally reactivate levels of CoQ10. So, it’s not necessary to supplement if you are able to eat more chlorophyll-rich diets, like a whole foods plant-based diet.” Not sure what a chlorophyll-rich diet looks like? In that case, it can help to work with a registered dietitian or certified nutrition coach for guidance. RELATED: Diets Decoded: Plant-Based Diet Are Women’s Prenatal Vitamins Safe for Men? Both experts agree there’s no clear danger for men taking a prenatal vitamin, even if it’s formulated for women — but they also don’t recommend it. “There’s no reason to do that, because there are specific supplements for men that will help their sperm,” says Grunebaum. “In general, a simple prenatal women’s vitamin is not unsafe for men, but it does not usually have the optimal amount of vitamins and supplements for men.” And of course, as Zhu points out: “If you have specific questions about infertility, contact your urologist, OB-GYN, and/or fertility specialist.” (Image: Shutterstock)

Chelated Zinc: Your Essential Guide to This Essential Mineral

In the world of essential minerals and vitamins, zinc might not get as much hype as iron or vitamin C or D, but you definitely don’t want to skimp on this important mineral. Zinc plays a vital role in strengthening your immunity, healing wounds, protein synthesis (aka, creating protein), as well as supporting a healthy pregnancy. While zinc deficiencies are rare, having certain health conditions, such as Crohn’s, ulcerative colitis, and chronic liver disease, can make it difficult for your body to fully absorb the zinc in food, per the National Institutes of Health (NIH). Moreover, vegetarians and vegans may have a harder time getting adequate amounts of zinc because they don’t eat animal products, which have the most bioavailable zinc. This, our friends, is where chelated zinc comes in. RELATED: 10 Simple Recipes to Eat for a Stronger Immune System What Is Chelated Zinc? Chelated zinc is a supplemental form of zinc that makes it easier for your body to absorb the mineral. It has a chelating agent that binds to elemental zinc to make it more easily absorbed by your body. Chelated zinc is usually made of organic compounds (acetic, citric, gluconic, orotic, and picolinic acid) or amino acids (aspartic acid, methionine, and monomethionine), but it’s also available with inorganic compounds. According to Mount Sinai Icahn School of Medicine, the most easily absorbable forms of zinc are zinc picolinate, zinc acetate, zinc glycinate, and zinc monomethionine. You can get chelated zinc in capsules, tablets, lozenges, or as a liquid. But before you introduce a chelated zinc supplement into your routine, it’s important to first consult your doctor, who can confirm a zinc deficiency and recommend a proper dosage. If you consume too much zinc, it can lead to toxicity. Some signs of toxicity include nausea and vomiting, abdominal pain, poor appetite, headache, and diarrhea. You also want to make sure that taking chelated zinc won’t contraindicate any medications you’re taking. For example, certain blood pressure medications, antibiotics, and even iron or calcium supplements can interact with zinc, according to Mount Sinai Icahn School of Medicine. RELATED: The Best Supplements for Women How Much Zinc You Need The NIH recommends that men get at least 11 milligrams of zinc daily and women 8 milligrams daily. Those who are pregnant need 11 milligrams and women who are breastfeeding need 12 milligrams daily. You can get the bulk of your zinc needs from eating a variety of healthy foods. The following foods contain ample amounts of zinc: oysters canned beans fortified cereals yogurt chickpeas beef chicken pork If you’re deficient, consider speaking to a nutrition coach who can recommend ways to easily increase your daily zinc intake and come up with a well-balanced meal plan designed for your specific nutrition needs. Benefits of Zinc Supplementation It can help support your immunity. Some research shows that zinc can help support your immune system, particularly if you’re immunocompromised. According to a 2019 review in Advances in Nutrition, zinc supplementation can help improve antiviral response against diseases, like the common cold, in people with a deficiency. Zinc supplementation may also help the common cold in deficient adults, but more research is needed to confirm the immunity benefits of zinc in healthy adults with adequate zinc levels, according to a 2020 review in The American Journal of Tropical Medicine and Hygiene. However, a 2021 meta-analysis in BMJ Open suggests that zinc supplementation may help shorten the duration of cold symptoms in adults without a zinc deficiency. It can help prevent age-related macular degeneration. Zinc supplementation has been shown to help delay the progression of age-related macular degeneration, an eye disorder which causes blurred or reduced central vision, in deficient older adults, according to a 2020 review in the International Journal of Molecular Sciences. (Image: Shutterstock)

Should You Be Taking Daily Supplements?

Think of supplements as acting like insurance for your body: they can’t replace a healthy diet, but when your body needs a little extra help, they’ve got your back. Here are few simple rules to follow.