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

3 Nutrient Deficiencies That Could Be Making You Tired

Falling asleep at your desk as you read this? You may be deficient in one of these energy-boosting nutrients. First, let’s be clear: true vitamin and mineral deficiency is rare in the United States, as we tend to eat a huge variety of different foods and many are fortified. However, that still doesn’t mean everyone gets enough of what they need every day, and some nutrients are harder to incorporate into your diet (and absorb) than others. And the nutrients that aid in energy are pretty important. If you’re chronically sleepy, after all, you’re less likely to hit the gym and may make poor food choices that perpetuate the problem. RELATED: Why You Really Need to Get More Sleep Don’t worry, you don’t need to calculate every vitamin and mineral present in each of your meals and get blood work constantly. The easiest first step is to eat a wide variety of whole, real foods, which will naturally contain a variety of nutrients. The person who eats exactly the same things every day is way more prone to deficiencies. If you’re still feeling unnaturally tired (despite getting plenty of sleep each night), keep these three energy-boosting nutrients in mind. You may need to up your intake of foods that contain them, or possibly even supplement, if that’s just not doing the trick. 3 Energy-Boosting Nutrients 1. Iron Lack of energy is the most common symptom of iron deficiency. Iron is an important part of hemoglobin, a protein in red blood cells that carries oxygen all around the body. When you’re iron deficient, levels of oxygen in the blood are low, and you can become anemic. This might make you feel tired and weak, since oxygen is not being delivered to cells. (If your cells are sluggish, you will be too.) Pregnant women and women of childbearing age are at an increased risk of deficiency. Vegetarians and vegans also may get less iron in their diets naturally. Best sources: Meats, fish and poultry contain the most iron per serving. Whole grain enriched and fortified breads and cereals can deliver a significant amount too. Good vegetarian sources of iron include soybeans and tofu, legumes, nuts, seeds dried fruit, and vegetables like dark, leafy greens. To maximize iron absorption, pair these foods with sources of vitamin C. RELATED: Grass-Fed Beef vs. Organic: Which Is Healthier? 2. B12 B12 is a common nutrient deficiency, and the reason it makes you tired is actually tied to iron. When the body doesn’t get enough B12, there are less red and white blood cells being produced. Since, those red blood cells are responsible for moving iron around your body, that could lead to lack of energy. Vegans and vegetarians who don’t eat eggs are at the highest risk for a deficiency, since it’s a hard nutrient to get from plant-based foods. Best sources: Red meat and organ meats, fish, eggs, and dairy. For vegans, sea vegetables and nutritional yeast. If you’re supplementing, you want to make sure you’re getting the best active form of B12, which includes those that are made of adenosylcobalamin, methylcobalalmin, or hydroxycobalamin. This will put B12 right into your bloodstream, ensuring absorption. RELATED: What You Need to Know to Be a Healthy Vegan 3. Magnesium Magnesium is a mineral that plays an important role in how enzymes regulate bodily functions, including energy production. Not getting enough can lead to fatigue paired with loss of appetite and nausea.  Plus, while not totally research-proven, magnesium may help you sleep, since it is involved in muscle relaxation and binds to a neurotransmitter that reduces anxiety, in turn reducing insomnia. And there’s no better energy boost than better sleep. Some surveys show that magnesium intake is lower than the recommended amount, but there’s good news: deficiency is uncommon because the kidneys limit the amount excreted. Deficiencies are usually due to health conditions, such as chronic alcoholism or the use of certain medications. Best sources:  Green leafy vegetables such as spinach, legumes, nuts, seeds, and whole grains are excellent sources of magnesium. Tap, mineral, and bottled waters also contain magnesium, but the amount varies by source and brand.