From clearer skin to increased energy, vitamins and supplements can improve quality of life in a variety of ways by filling nutritional gaps in your diet. We’ve done our research and found a list of some of the best supplements for women to make this year’s glow up one that starts from the inside out! We’ve included links to references for each supplement so you can read more about the benefits and correct usage for each.
This is not medical advice, always talk to your doctor before you taking any supplements as they may have specific recommendations or warnings, depending on your health and other medicines you take. We don’t recommend taking all of these supplements on a daily basis, speak with your doctor regarding any supplements you’re interested in to see if they’re a good fit for you.
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General
1. One-Per-Day Multivitamin
A multivitamin is the perfect way to get your recommended daily allowance of a variety of vitamins and minerals. If you aren’t up for taking a bunch of pills every day, a multivitamin will take care of most of the basics. The One-Per-Day Multivitamin from Life Extension includes vitamins A through E in easily metabolizable forms, offering immune, bone, and skin support.
2. Calcium Compound
Calcium is included in our list of best supplements for women because the human body cannot make it and women are particularly prone to weakened bones as we age. But just taking calcium alone does not help, we need vitamin D (specifically D3) to absorb it. Jarrow’s Bone Up supplement contains calcium, D3, and K2 to support maximum bone health over time.
3. Magnesium Glycinate (sleep)
Few things are as bad as poor sleep. Studies show magnesium can improve quality of sleep, with magnesium glycinate being one of the most effective and easiest to absorb forms. In addition to improving sleep, it promotes bone health and may improve common PMS symptoms.
4. Chlorophyll & Parsley Compound
Chlorophyll is the chemical that makes leaves green, but it also offer benefits to us as well. It’s antioxidant rich and provides immune support, but in certain doses it also can improve your natural scent. The It Just Works supplement offers concentrated doses of chlorophyll and other herbs to naturally reduce body odor.
Digestion
5. Prebiotic
Prebiotics are essentially food for your gut’s healthy digestive bacteria. They’re carbs that our bodies can’t process so they get passed along to our lower digestive tract to become a feast for the bacteria that helps us digest food.
6. Probiotic
Probiotics are the good bacteria that live in our digestive tracts and help us extract nutrients from food. They’re a necessary part of how our body functions and if their numbers get low we can suffer digestive issues like cramps or bloating after eating. You can get probiotics from fermented foods (like kefir, Greek yogurt, or kimchi) or take a supplement containing beneficial strains. Many probiotic supplements also offer prebiotics included, so if you’re interested in prebiotics as well, be sure to check so you don’t double up!
Glow Biome is a probiotic supplement formulated by nutritionists to benefit not only your gut, but your skin. It includes 6-clinically validated probiotics strains that support the gut and your skin. As a bonus, it also comes with prebiotics to feed your beneficial bacteria.
Energy
7. B-Complex
The Life Extension BioActive Complete B-Complex includes all eight B vitamins, promoting brain health, increasing energy, and warding off stress and fatigue. In addition, it also supports cellular function!
8. Omega 3’s
Another one of our best supplements for women has to be Omega-3’s. Our bodies can’t produce omega-3 fatty acids, so we have to get them from an outside source. And it’s important that we do because these fatty acids are critical in for boosting energy, heart and circulation health, immune system support, and potential protection against memory decline.
9. Iron
Iron can reduce fatigue and support heart health and brain function, and many women are deficient in it due to heavy periods making it hard for your body to recover from the blood loss. However, we suggest you get your iron levels tested by your doctor as taking too much iron can have negative side effects.
Skin
10. Zinc
Zinc is another vitamin our bodies don’t produce, so it’s well worth consideration. Not only does it offer immune and vision support, but it promotes skin health. Studies have found that many people suffering from severe acne were zinc deficient and that adding a zinc supplement improved their acne.
11. Evening Primrose Oil
Evening primrose oil has anti-inflammatory omega-6 fatty acids, soothing some of the effects of eczema and acne. It’s also been linked to reducing some effects of PMS such as irritability, breast swelling, and bloating.
12. Vitamin E
Vitamin E is a powerful antioxidant, which means it protects your cells from damage from free radicals. It’s required form proper immune system functioning and cellular signaling and may reduce the risk of heart disease. It also supports skin, vision, cognitive, and reproductive health, easily making it one of the best supplements for women. Just remember that it’s fat soluble, so your body needs access to fat to access these benefits.
Brain & Focus
13. CoQ10
CoQ10 is another antioxidant, this one promoting brain and heart health. Studies show there may be a link between CoQ10 and a reduced risk of Alzheimer’s and also in fertility health. There’s some research that suggests it may help stop or even reverse the decline in egg quality as you age, making it one of the best supplements for women to ask your doctor about if you’re looking to get have a family in your mid-30’s or beyond.
14. Astaxanthin
Astaxanthin is a dark red supplement made from microalgae that boasts some powerful benefits. It reduces inflammation, supports immune, heart, and cognitive health, and can protect your skin from SOME UV damage (still wear your sunscreen!). Plus, in some doses it can can give your skin a tan-like glow with out the harmful effects of the sun. Who doesn’t want to look tan without the sun damage?
15. Magnesium L-threonate (for memory and focus)
The Neuro-Mag supplement from Life Extension uses magnesium L-threonate (which is different from the magnesium glycinate we recommended for sleep and energy), and easily absorbed form of magnesium that animal research suggests boosts magnesium concentration in brain cells. This in turn improves brain health, focus, and memory.
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