It can be challenging to figure out which supplements are truly necessary and which ones aren’t. Gender significantly influences this choice, so we’ve highlighted some of the top supplements for women.
“Take this supplement, and definitely avoid that one.” Depending on the website you visit, you’ll receive varying advice on what to take for optimal health.
As a woman in today’s information age, with constant advertisements bombarding you, it can be tough to know whom to trust. Doctors may offer one perspective, while health bloggers might suggest something entirely different.
Your health is one of your most valuable assets, making it crucial to select the right supplements. How do you determine who to trust?
By cutting through the noise, we researched and identified four essential supplements that every woman should consider.
This post may contain affiliate links, which help keep this content free. Please read our disclosure for more information.
You might recognize this supplement as fish oil or flaxseed oil, as many people take it in those forms. Omega-3 fatty acids are classified as essential fatty acids, meaning your body cannot produce them.
The only way to obtain them is through your diet or supplements, and there’s extensive research supporting their benefits. For sore joints and stiffness, Omega-3s can be a valuable addition to your routine.
According to Arthritis.org, Omega-3s help reduce inflammation and can alleviate joint and arthritic pain. If you’re of childbearing age, it’s important to know that Omega-3 is crucial for proper fetal development. A deficiency during pregnancy may affect your child’s growth in early childhood.
While ensuring you get enough Omega-3 in your diet is important, it’s also essential to limit Omega-6 intake, which is more common in our diets and can promote inflammation when consumed in excess.
If you’re not eating salmon a couple of times a week, consider taking an Omega-3 supplement. One of the best and affordable options is Dr. Tobias Optimum Omega-3.
PROBIOTIC
A recent study found that women taking probiotics lost 50% more weight than those who didn’t. Your gut health and nutrient absorption are crucial, so don’t skip your daily probiotic.
Did you know that the probiotics found in yogurt are vital for women’s health? Our digestive systems are filled with both good and bad bacteria, and maintaining the right balance is key when adding probiotics to your diet.
One of the most recognized benefits of probiotics is their ability to reduce gastrointestinal issues. Adding beneficial bacteria can help relieve bloating, gas, and diarrhea.
If you struggle with skin conditions like eczema or acne, a good probiotic may help. Clear, healthy skin relies on proper digestion, which is supported by balanced gut flora.
Frequent vaginal yeast infections can indicate an imbalance of ‘bad’ bacteria. If you’ve taken antibiotics recently, you may have diminished your good gut bacteria!
Probiotics can also aid in weight loss. We have a detailed article on how probiotics and prebiotics can help you lose weight naturally.
Research shows that normal-weight individuals have different gut bacteria compared to those who are overweight or obese. In a three-month study, women taking probiotics lost 50% more weight than those on a placebo and continued to lose weight during the maintenance phase.
To start restoring your gut health and rebalancing your gut bacteria, consider taking a probiotic supplement. Aim for at least 50 billion units of probiotics daily from a minimum of 10 different sources for optimal results.
While you don’t have to buy only refrigerated probiotics, ensure the packaging is well-sealed and dark (or opaque) to protect against light damage.
We offer our own brand of probiotics at Avocadu called Gut-13. Our specially formulated probiotic supplement contains:
Probiotics are one of the best solutions for healing your gut, speeding up weight loss, and providing a healthy source of gut flora daily! Check out Gut-13 Probiotics by Avocadu.
You may already be aware of the importance of iron for women. Almost every women’s vitamin supplement includes iron due to its significance.
Iron is a key component of hemoglobin, which is essential for your blood. Without adequate iron levels, your blood struggles to transport oxygen from your lungs to your body’s tissues effectively.
According to Mayo Clinic experts, symptoms of iron deficiency include fatigue, dizziness, difficulty making decisions, and easy bruising. Iron is also crucial for proper metabolism, which is vital for maintaining a healthy weight.
Women who menstruate lose blood (and thus iron) each month, making it essential to ensure you’re getting enough through diet or supplements.
Iron is abundant in foods like red meat, poultry, seafood, white beans, and spinach. If you don’t eat meat, consider supplementation as an alternative.
If you consistently have low iron levels, you may need to take iron supplements regularly. Consult your doctor if you experience any of the symptoms mentioned above.
Our preferred brand is New Chapter Organic Food Complex, which is probiotic-cultured, non-GMO, made with organic fruits and vegetables, and can be taken on an empty stomach.
If you struggle with sleep, consider adding magnesium to your nightly routine. The Faculty of Nutrition and Food Technology reports that taking it before bed may help you fall asleep faster and stay asleep longer.
For those who exercise and experience sore muscles, magnesium can provide relief. You can use it topically (as oil) or take it internally to help reduce lactate buildup in your muscles.
Magnesium also has natural laxative properties. Taken in the right amount before bed, it can help ensure a comfortable morning.
However, be cautious and follow the package directions closely, as an overdose may lead to urgent bathroom trips!
You can find magnesium in foods like almonds, other nuts, dark leafy greens, and black beans. To achieve the necessary quantity for the benefits mentioned, you may need to consider supplementation.
If you choose a supplement, ensure it includes added calcium, which is essential for proper magnesium absorption.
Our favorite brand is Magnesium + Calcium by Rainbow Light, as it’s a food-based formula that promotes good absorption.
Taking a daily multivitamin is wise to prevent deficiencies. However, if you check the amounts of these four vitamins and minerals in your multivitamin, it likely doesn’t provide enough for your needs.
You may still want to consider additional supplementation to experience the benefits discussed in this article. Combined with your daily multivitamin, you’ll cover all your bases for maintaining good health.
For women, our top choice for a multivitamin is Optimum Nutrition Opti-Women, specifically designed for women and one of the most reputable multivitamins available.
Optimum Nutrition also offers Opti-Men, tailored for men.
As with any dietary changes, pay attention to how your body reacts to specific vitamins and supplements. This can help you identify any deficiencies in the future or determine if a new supplement is effective for you.
Always remember, there’s no substitute for a healthy diet!
People typically lose between 10-21 pounds in 21 days and rave about it! Even better than the weight loss is the feedback we receive about how the program has taught them to change their eating habits and find a sustainable diet.
We have over 1,000 members in our private support group participating in the Challenge together, sharing experiences, results, motivation, and plenty of recipes daily!
If you’re ready to make changes in your life, this is the perfect starting point. We will guide you on how to implement necessary changes in your diet and lifestyle and maintain them beyond the diet.
Click here to start YOUR 21-Day Fat Loss Challenge today.
Feel free to leave a comment below if you enjoyed this article on supplements for women or if you have any questions!
