Best Supplements For Women: Top 10 That Work

Written by Gudmundur Gudmundsson

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Want to know the best supplements for women to achieve optimal health or that super hot beach body?

Imagine this:

A new healthier “you”, stepping out and oozing total confidence. For sure, guys heads will turn.

The reality.

You’ve tried everything, yet you feel more like a dime than a million dollars.

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If this is your train of thought, don’t stress. Women across the globe can feel your pain. And this is why we want to help.

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We’ll do the research and give you the top 10 supplements that really work. In return, you will love what you see in the mirror.

Sounds good right?

Today we will cover the best vitamins for women, the best supplements for women’s health and supplements for toning and weight loss.

Quite literally, you will have all the know how you need on the best supplements for women.

Still not convinced?

Then keep on reading and i’ll prove it to you.

What Supplements Really Work

beach body

It’s no secret.

There are hundreds of products on the market. They all promise to boost your health or carve out the body you desire.

But how do you know what works?

The simple truth is.

You need to choose a supplement made from all natural ingredients.

Word of advice:

Steer clear of those which contain proprietary blends – they don’t disclose amounts of each ingredient. For all you know, they could be jam packed with fillers and have zero effect.

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To get results you have to work for it. This means diet and exercise – there is no such thing as a wonder drug.

Why Women Need Supplements

As well as common illnesses and ailments, women go through some pivotal body changes during life.

  • Menstruation
  • Menopause
  • Pregnancy

That’s where supplements come in:

By adding the right supplement to your diet it will help you plug any gaps in your day to day nutrition. This means you can maintain your health and be totally prepared for what life throws at you.

Best Supplements for Women: Top 10 for Women’s Health

Let me tell you, we’ve gone all out to bring you the best supplements for women.

They target all aspects of feminine health and wellbeing. So, if you are looking to lose weight, improve fitness or just gain overall balance of your mind and body – keep reading.

Check out the top 10 best supplements for women:

1. Fat Burners

burn fat

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We all know how important it is to sustain a healthy weight but in this modern world that’s easier said than done. We’re surrounded by takeout meals and junk food.

With the busy lives we all lead, time is a major factor and often it’s easier to grab something unhealthy just because it’s convenient.

That said, you do your best to counterattack the pressures of life. As far as you are concerned, maxing out at the gym is the only option. Yet, you still can’t keep the weight in check.

Sound familiar?

Well, this is where adding a fat burner comes in – one of the best supplements for women who want to skinny down faster!

Here’s the thing.

There are many fat burners out there on the market, but the key to success is finding a good quality supplement.

By good quality I mean a supplement made from natural ingredients. It also goes without saying, one which has been designed specifically with women in mind.

So stick with me here as I show you the plus points of adding a fat burner to your regime:

Benefits of Fat Burners

Here’s some top reasons why fat burners are included in the best supplements for women:

  • Suppresses Appetite
  • Boosts Energy
  • Increases metabolism 1
  • Fast tracks weight loss
  • Improves focus and motivation
  • Mood booster

Fat Burners Side Effects

side effects

These supplements are made from natural ingredients so in theory, side effects should be few and far between – if used as instructed.

If you are taking meds, run it by your healthcare provider just to make sure interactions won’t catch you out.

Having said that.

Some do report minor adverse reactions, which include:

  • Headaches
  • Nausea
  • Sleep disturbances
  • Anxiety
  • Indigestion

How to Take Fat Burners

Fat burners generally come in the form of pills and depending on the product you buy, the “how” and “when” you take them may differ.

As a rule, you pop them first thing in the morning on an empty stomach or as a pre-workout.

But remember this.

Don’t start knocking them back too late in the day, some can mess with your sleep.

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2. Omega-3 Fatty Acids

omega 3

I think you will agree, most women will run for the hills when they hear the word “fat”. It’s a macro with such a tainted reputation many females want to avoid it like the plague.

But, listen up!

You need some fat in your life, it’s just down to making the right choice.

Omega-3 is highly rated and has to be one of the best supplements for women when it comes down to supporting health.

Let me explain.

Omega-3 is a polyunsaturated fat – a “good” fat. The body is unable to produce it, so it is essential we get it from our diet.

There are 3 forms of omega-3 fatty acids;

  • Alpha-linolenic acid (ALA),
  • Docosahexaenoic acid (DHA)
  • Eicosapentaenoic acid (EPA)

Load up on fatty fish, like salmon, sardines and mackerel to get your quota of DHA and EPA. ALA can be found from plant sources such as flax seed.

But what makes this fat so special for women?

Benefits of Omega-3 Fatty Acids

  • Lowers blood pressure
  • Maintains regular heart rhythm
  • Eases menstrual cramps
  • Alleviates PMS
  • Reduces risk of osteoporosis (increases bone density)
  • Pregnancy – good for baby development

Here’s some geeky science blurb for you:

Studies show omega-3 not only helps with PMS, it can keep those monthly mood swings in check too. Bloating, reduction in breast tenderness and headaches can be stamped out too. 2

Omega3 also has favorable effects on bone density. If you add calcium into the equation the benefits can double. 3

Omega-3 Fatty Acids Side Effects

Although side effects are typically on the mild side, you could experience: 4

  • Nausea
  • Loose stools
  • Bad breath
  • Heartburn
  • Diarrhea

Also, if you take anticoagulants or any form of medication associated to blood clotting, omega-3 could interact.

How to Take Omega-3 Fatty Acids

There is no official recommended daily allowance but most supplements seem to dose at around 250mg – 500mg per day. You may be advised to take higher doses if you need it for certain conditions.

Green Tea

green tea

This brew has been used in traditional medicine for thousands of years in the Far East, now it’s just as popular in the west.

For good reason!

It’s rich in powerful antioxidants by the name of a catechin called  epigallocatechin gallate or EGCG for short. 

EGCG is thought to be 100 times more effective than vitamin C and around 25 times more powerful than vitamin E. 5

Let me show you what it can do.

Benefits of Green Tea

Introducing green tea into your life, can:

  • Reduced blood pressure
  • Lowers cholesterol 6
  • Reduces risk of heart disease
  • High in antioxidants
  • Positive effects on memory 7
  • Helps weight loss through thermogenesis
  • Improves liver function
  • May reduce risk of cancer
  • Helps skin conditions such as acne and dermatitis
  • Better performance during exercise and faster recovery 8
  • Regulate production of blood sugar 9

Now it’s plain to see why it’s one of the best supplements for women, right?

Green Tea Side Effects

Providing you don’t go overboard on the intake you’re unlikely to see any side effects.

A word of caution:

It does contain caffeine, which if you’re sensitive to it – curb your cups per day. If you do happen to consume too much you could suffer the jitters and feel nauseous.

How to Take Green Tea

Green tea or green tea extract is available in different forms such as pills, drinks and even creams.

Depending on your preference will determine which preparation you use.

Don’t forget this:

It can affect the body’s ability to absorb iron and can also interact with some medications.

How much do you need for it to be effective?

This could vary depending on what your aim is, but usually around 250 mg – 500 mg per day.

4. Iron


Why is iron in our top 10 best supplements for women?

Allow me to explain:

Iron is an essential trace mineral that you only require in small amounts. However it has a major role in how the body works and how you feel.

Here’s why:

If your iron levels are not adequate, the body is unable to make red blood cells to carry oxygen. Leaving you feeling tired, breathless and dizzy.

Am sure this, won’t be top of your agenda.

So what do you do about it?

The options you have are obtaining the iron through your diet. Eating foods such as green vegetables, nuts and seeds or taking a supplement.

If you take a multivitamin each day chances are you will be getting enough iron.

The best multivitamin for women will generally contain 18 mg of iron, which is the recommended daily intake for women aged 19 – 50. 10

Why do women need this mineral?

Benefits of Iron

  • Prevents anemia
  • Pregnancy – low iron may result in premature birth or impaired cognitive development in the infant
  • Menstruation – depletes iron stores and could lead to anemia
  • Exercise – increases body’s ability to transport oxygen and allows you to keep exercising

The list of benefits is by no means exhaustive. These are main contenders where women are concerned.

What about the downsides?

Iron Side Effects

Some people do experience side effects, here’s what we found:

  • Unpleasant taste
  • Discoloured teeth – temporary
  • Dark or black stools
  • Upset stomach, diarrhoea, vomiting
  • Headache
  • Constipation

How to Take Iron

Determining dosage, depends on age or whether you have a medical condition which requires additional supplementation.

Regardless of this fact, it’s recommended you take iron on an empty stomach. However, if it causes you stomach upsets, take with a small amount of food.

You must avoid taking with milk, calcium or antacids. Drinking tea should be dropped for a few hours too – this can also interfere with absorption.

5. Calcium


Calcium is found in many foods such as milk, yoghurt, beans and lentils.

Did you know?

Calcium helps with electricity in the nerves and muscle contractions, it also plays a key role in making the heart pump.

What other advantages does it have to offer?

Benefits of Calcium

  • Strong bones and teeth 11
  • Helps heart muscles and nerves function properly
  • Minimises risk of colon cancer
  • Helps relieve symptoms of PMS (premenstrual syndrome)
  • Prevents kidney stones
  • Helps maintain healthy alkaline Ph balance in the body
  • Helps to regulate blood pressure
  • May also help with weight loss

Calcium Side Effects

Will we get any side effects from taking a calcium supplement?

Reality is:

There are very few if any, but you may experience gas, bloating and possibly constipation.

How to Take Calcium

It’s best to take 500 mg or less in one shot, as it will digest better. If it’s a calcium carbonate supplement, take it with food. This is because stomach acid produced when eating helps the body max on the mineral.

6. Multivitamin


Multivitamins are a great way to cover all the essential nutrients your body needs which you may be lacking in your diet.

Just remember this:

Don’t use it as a substitute for proper food. Think of multivitamins as a backup plan, which works alongside your diet.

Benefits of Multivitamins

There are numerous health benefits by adding multivitamins to your daily intake, here’s some examples to give you an idea: 12

  • Stronger hair, skin and nails 13
  • Regulates hormonal balance
  • Plus for pregnancy care
  • Improves overall health and wellbeing 14

Multivitamins Side Effects

Side effects from multivitamins are rare unless you exceed the recommended dose. Always follow the instructions.

How to Take Multivitamins

You can buy them in different forms such as pills, capsules, drinks, gummies. Most are a once a day affair, yet some need to be taken more often.

7. Probiotic


What exactly are probiotics?

Answer: Live bacteria and yeasts crucial for our digestive health.

Our body is full of bacteria both good and bad – probiotics are the good guys. They form the base towards keeping our gut healthy.

Benefits of Probiotics

Probiotics stands out in the following ways: 15

  • Can help reduce allergy symptoms such as eczema
  • Balances friendly bacteria in the gut
  • Prevents and treats diarrhea
  • Improves depression, anxiety and memory
  • Protects the heart by reducing bad cholesterol
  • Reduces symptoms of bowel disorders such as IBS
  • Boosts immune system to help prevent infection
  • Helps with weight loss 16

Probiotic Side Effects

I bet you are thinking:

Does friendly bacteria come complete with any hostile side effects?

Unless you have an underlying health problem, chances are very unlikely. At worst you could expect mild gas or bloating while your stomach adjusts.

How to Take Probiotics

When taking a probiotic supplement it is best to take either 30 minutes before or with food. It’s also handy to consume some healthy fat content alongside – it helps with the bacterial survival.

8. Maca


What is maca and why is it in the top 10 best supplements for women?

Maca has been used for thousands of years and is known for its medicinal qualities. Recently it’s been given a new status as a superfood!

And here’s why:

Benefits of Maca

  • Improving female sexual health
  • Helps to balance estrogen levels
  • Applied to the skin can act as a sunscreen 17
  • Rich in antioxidants
  • Enhances memory, mood and energy levels

Maca Side Effects

News flash:

I couldn’t find any concrete evidence to show maca causes any serious reactions.

That being said.

When using maca, reports of the following have been noted:

  • Jitters
  • Acne
  • Insomnia
  • Digestive issues.

How to Take Maca

For the powder you should start with 1 teaspoon a day and gradually increase it to 3 – 6 teaspoons per day maximum.

If it’s in capsule form, the dosage will be around 1500 mg to 3000 mg daily.

If you do decide to add this one to your diet, then it’s best to introduce it slowly to reduce the chance of side effects.

9. Whey Protein

whey protein

This has got to be one of the best supplements for female muscle building. You could say it’s a staple of any gym bag.

Whey is a firm favorite with iron maidens and gym bunnies alike. Those wanting to achieve muscle growth or improving tone and physique.

Benefits of Whey Protein

This is why whey is in our top 10:

  • Reduces body fat 18
  • Lowers cholesterol levels
  • Preserves lean muscle
  • Encourages muscle strength and mass
  • Improves recovery

You can easily see why it’s one of the best supplements for women.

But are there any downsides?

Whey Protein Side Effects

Unless you’re using extremely high doses, the chances of side effects is rare. If you do overdo it, you could experience increased bowel movements, nausea, thirst, bloating and cramps.

How to Take Whey Protein

If you’re using it to build muscle, you would have a protein shake with breakfast, one pre or post-workout and possibly another before sleep.

This does vary depending on the brand you buy – just follow the instructions on the product.

10. Vitamin D

vitamin d

Our final pick out of the best supplements for women goes to vitamin D.

Here’s a fact for you:

To get enough vitamin D from sunlight alone would mean standing outdoors in a vest and shorts at midday for at least 10 minutes each day with no sunscreen protection. 19

So how does this vitamin really shine?

Benefits of Vitamin D

  • Maintains healthy bones and teeth 20
  • Helps regulate insulin levels
  • Supports cardiovascular and lung function 21
  • Supports health of the brain, immune system and nervous system

Is there a dark side to this nutrient?

Vitamin D Side Effects

Too much of the sunshine vitamin can lead to: 22

  • Thirst
  • Kidney stones
  • Fatigue and muscle weakness
  • Weight loss and poor appetite
  • Confusion
  • Bone pain
  • More frequent urination

If you exceed the dosage, you could run the risk of toxicity, but the chances are rare.

Always follow the instruction on the correct dosage to use and this should reduce any chance of you experiencing side effects. 23

How to Take Vitamin D

For optimal health it is recommended you take a dose of 400 – 800 IU or 10 – 20 mcg each day.


feeling healthy

As you can see, the best supplements for women will keep you feeling fighting fit.

Whether you want to lose weight or gain muscle. Perhaps all round health and wellbeing is priority. Whatever the reason, this top 10 covers the best supplements for women – that work.

Use them on their own or as a combo – the choice is yours.

The information you need is all here. Get on the road to a healthier you and start each day by loving what you see in the mirror!

Frequently Asked Questions

“What Vitamins Should I Take Daily For a Woman?”

Your age will factor in the vitamins that you need as will any medical conditions but ideally you need iron, calcium, vitamins K, D, B vitamins and antioxidant vitamins as well as iron, iodine, calcium, magnesium and Omega 3.

“What Is the Best Vitamins To Take For Hormonal Balance?”

Fish oil and vitamins D and B will help as will a good quality multivitamin.

“What Are the Best Supplements to Take For Weight Loss?”

Fat burners are the best supplements to help with weight loss but they still need to be combined with a balanced diet and a workout plan.

“Best Supplements For Toning and Weight Loss?”

Using whey protein and a fat burner as well as supplements which contain caffeine like green tea will help boost those workouts and help you shift pounds and tone up.



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