7 Must-Have Supplements for Women’s Lifetime Wellness

Boost Your Health and Energy for Years to Come With These Supplements

B-Complex| Fish Oil | Iron | Bone Support | Magnesium | Collagen Peptides | Bonus | Conclusion

Did you know that certain supplements can significantly boost your health and well-being? According to Dr. Jeffrey Millstein, MD, physician at Penn Internal Medicine Woodbury Heights there is evidence that some supplements can benefit your overall well-being with little to no risk. [1]

But for women, choosing the right supplements can be tricky and confusing. Many of us struggle with fatigue, bone health, or just trying to stay healthy overall. Also, with the plethora of supplements that are promising ” a better, healthier life” which ones should you choose to include in your daily routine?

In this post, we’ll simplify things for you. You’ll discover the seven essential supplements every woman should consider taking forever and how they can benefit your health.

From increasing your energy to keeping your bones strong, these supplements can make a big difference in your life.

Must Have Supplements For Women

Here’s the TL;DR of this post

1. B-Complex Supplement

For women, especially those who are pregnant, breastfeeding, vegetarian, vegan, or older, a B-complex supplement is crucial for maintaining health and preventing deficiencies.

• Women, particularly those who are pregnant or of childbearing age, often require higher levels of certain B vitamins like folate and vitamin B12. These nutrients support both their health and their baby’s development. [2]
• For women who are vegetarians or vegans, getting enough B12 can be hard because this vitamin is mostly found in foods like meat, eggs, and dairy. So, taking a B-complex supplement can help them get the B12 they need. [2]
• As you age, your ability to absorb B12 decreases, making supplementation essential. [3]
• Beyond these specific needs, B-complex vitamins can also help reduce stress, improve mood, and enhance cognitive function. [4]

Recommended B-Vitamin Complex Supplement

For a great B-complex supplement, consider Integrative Therapeutics Active B-Complex. This product contains all eight B-vitamins in methyl forms that your body can easily absorb.

It also includes choline. Choline is important for making neurotransmitters, which are chemicals that help your brain send signals. This means choline can help improve brain function and memory. [5]

This supplement has high amounts of vitamins B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin), and folate. These vitamins are important because they help your body make energy, support cell health, and keep your brain working properly.

For example, vitamin B12 helps make red blood cells and keeps your nervous system healthy. [6] [7]

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2. Fish Oil Supplement

Fish oil supplements are very important for women’s health because they contain omega-3 fatty acids (your body can’t produce on its own). These fatty acids, especially EPA and DHA, provide a lot of health benefits.

For example, they can help lower triglycerides, reduce blood pressure, and decrease inflammation. [8]

This can lower the risk of heart disease, which is one of the leading causes of death in women. Yes, you’ve heard that right. The National Heart Lung and Blood Institute states and I quote:

Coronary heart disease is the leading cause of death for women. About 80% of women ages 40 to 60 have one or more risk factors for coronary heart disease. 

During pregnancy, omega-3 fatty acids are important for the baby’s brain and eye development. [9]

They can also help reduce the risk of postpartum depression in new mothers. [10]

For women going through menopause, these fatty acids help keep bones strong and healthy by maintaining bone mineral density. [11]

Fish oil supplements can also help with mental health. According to Harvard Medical School, they might reduce symptoms of depression and anxiety because they protect the brain.

Recommended Fish Oil Supplement

XtendLife Omega 3 / DHA Fish Oil is a top choice for women’s health. Made from a mix of concentrated tuna and natural New Zealand hoki, it offers 700mg of DHA per serving.

It also contains 300mg of EPA, 190mg of Omega 9, and 40mg of Omega 6 fatty acids. XtendLife is a trusted brand that tests its fish oil for freshness and purity through third parties.

With these quality ingredients and strict testing, you can rely on this supplement to support heart health, brain function, and overall well-being. Include it in your daily routine for the best health benefits.

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3. Iron

Maintaining enough iron in your body is very important for women. This is because women often need more iron, especially during their reproductive years, and they can lose iron during their periods.

Iron is needed to make hemoglobin, a part of your blood that carries oxygen to all parts of your body. It’s also important for making certain hormones. [12]

Women aged 19-50 need 18mg of iron each day. When a woman is pregnant, she needs even more iron, around 27mg daily, because both she and the baby need it. When breastfeeding, the need drops to about 10mg daily. [13]

If you eat a plant-based diet, you mightn’t absorb iron as well. This is because the type of iron found in plants, called non-heme iron, isn’t absorbed by the body as easily as the iron found in meat, which is called heme iron.

Here are 10 Vegetables Packed With Iron if you are a vegan by the way.

Anyways, not having enough iron can lead to anemia. Anemia can make you feel very tired and can cause other health problems. Taking iron supplements [14]

Foods like red meat, spinach, and fortified cereals are good sources of iron. However, supplements are often necessary to meet daily needs. They can help prevent anemia, improve your energy levels, help you think more clearly, and keep you healthy overall.

Recommended Iron Supplement

Choosing the right iron supplement is important for getting enough iron in your body and staying healthy. One good option is Thorne Ferrasorb.

It has Ferrous bisglycinate, a type of iron that is well-tolerated and gentle on the stomach, proven to cause fewer side effects like constipation compared to other iron supplements. Ferrous bisglycinate is also known for its high bioavailability, meaning the body can easily absorb and utilize the iron it provides. [15]

Each capsule gives you 36 mg of iron and doesn’t cause constipation. It also has B vitamins and vitamin C to help your body absorb the iron better.

Thorne Ferrasorb combines iron with vitamin C, vitamin B6, vitamin B12, and folate. These vitamins help support your blood health. Thorne is also a well-known brand, so you can trust that you’re getting a good product.

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4. Bone Support Supplement

According to the National Osteoporosis Foundation, around 50% of women and up to 25% of men over the age of 50 will break a bone due to osteoporosis.

Taking a bone support supplement every day is important because it gives your body the nutrients it needs to keep your bones strong and healthy – like calcium, vitamin D and vitamin K2.

Many people around the world don’t get enough calcium, vitamin D, and vitamin K2 from their food. A bone support supplement can help by providing these nutrients in the right amounts, all in one pill.

• Calcium is important because it helps build and maintain strong bones.
• Vitamin D helps your body absorb calcium better.
• Vitamin K2 helps direct calcium to your bones instead of your arteries, which is good for both your bones and your heart.

According to Dr. Jacob Wolf, a Naturopathic physician at University Hospitals Connor Whole Health, “Vitamin D3 facilitates the absorption of calcium from the intestines into the bloodstream. Vitamin K2 then acts as a messenger to signal the body to activate bone-building mechanisms by sending some of that calcium to the bones, not body tissues”.

Research shows that taking these three nutrients together is more effective for bone health than taking just one of them. They work together to help your body make new bone, stop bone loss, and reduce the risk of fractures.

Recommended Bone Support Supplement

For the best bone health, consider XtendLife’s Bone-Support, a special supplement filled with the most important nutrients for bone health – including Calcium, Vitamin D and Vitamin K2.

This product includes high-quality marine calcium called Aquamin® TG, which your body can easily absorb and store in your bones.

It also contains:

• Vitamin K2, which helps with placing calcium in the right spots and managing inflammation.
• Vitamin D3 supports bone formation and helps keep your bones strong.
• Magnesium helps improve bone density, especially when combined with calcium and Vitamin D.
• Boron is another helpful ingredient that aids in getting calcium into your bones and cartilage, which is very important as you age.
• Vitamin C, which is good for your overall health,
• Mangosteen Fruit Extract, known for its antioxidant properties.
• Piperine, found in black pepper, helps with the absorption of nutrients.
• Bamboo Extract is another ingredient that supports bone health.
• Strontium helps to strengthen bones, and..
• Lycopene, found in tomatoes, acts as an antioxidant.

All these ingredients work together to give your bones the best support and to help your body absorb the nutrients. This makes XtendLife’s Bone-Support the best choice for any of you girls looking to keep their bones healthy through their life.

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5. Magnesium Supplement

Magnesium is important for everyone, but it becomes especially crucial for women as they age. Magnesium plays a crucial role for women, participating in over 300 enzymatic reactions such as DNA synthesis, nerve function, and muscle contraction. [16]

• In your 30s, magnesium helps control blood sugar levels, which can prevent diseases like diabetes. It also supports nerve function and muscle movement, which is important for staying active. [17] [18]

• When you reach your 40s, magnesium helps keep your blood pressure and heart rhythm steady. This is vital for heart health. [19] [20] [21]

• In your 50s, especially during menopause, magnesium helps maintain strong bones and can protect against osteoporosis, a condition where bones become weak and fragile. [22]

Magnesium is found in foods like spinach, almonds, and whole grains. It’s an essential mineral that helps your body through different life stages, ensuring you stay healthy and well.

Recommended Magnesium Supplement

Choosing the right magnesium supplement can make a big difference in your health. One good option is PUREDOSE® Micelle Liposomal Magnesium by Purality Health.

This supplement uses magnesium bisglycinate, which your body can absorb easily. Many other supplements use magnesium oxide, which isn’t absorbed as well.

PUREDOSE® also includes Vitamin E, a strong antioxidant that helps protect your cells. The gel form of this supplement helps your body absorb it even better.

Every batch of PUREDOSE® is tested by a third party to make sure it’s pure and free from harmful things like heavy metals, radiation, and lead. It meets California’s Prop 65 safety standards. Plus, it’s made without synthetic ingredients in a lab that’s certified organic by the USDA.

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If you’re looking for a cheaper option, you might want to try MicroMag Optimized Magnesium by Nootropics Depot. It uses Sucrosomial delivery technology, which also helps your body absorb the magnesium better. For more options, check our recent article on 5 Best Magnesium Supplements With Max Bioavailability.

6. Collagen Peptides – For Beauty and Skin

Collagen peptides are small pieces of collagen that you can take as a supplement. They play a crucial role in maintaining your skin’s strength and elasticity, earning them the nickname ‘nature’s fountain of youth.’

Multiple Scientific studies confirm their effectiveness in improving skin health, reducing joint pain, and preventing bone loss.

For example:

• A randomized, placebo-controlled clinical trial found that oral supplementation with specific collagen peptides significantly improved skin hydration and the dermal collagen network. [23]
• Another randomized, double-blind, placebo-controlled trial showed that a collagen peptide-based supplement improved skin attributes like skin color, hydration, and overall appearance in healthy adults. [24]
• A randomized double-blind placebo-controlled clinical study demonstrated that ingestion of bioactive collagen hydrolysates enhanced facial skin moisture and elasticity, and reduced facial aging signs. [25]
• Clinical studies indicate that continuous ingestion of hydrolyzed collagen helps reduce and prevent joint pain. [26]

As you get older, your body makes less collagen, which is a protein that helps keep your skin stretchy and smooth. This starts to happen in your mid-20s, when collagen production drops by about 1% each year. [27]

By the time you’re in your 30s, you might see wrinkles and fine lines on your face because of this decrease.

When you reach your 40s, you might start to feel more joint pain and stiffness. Collagen peptides can help your joints stay healthy and make it easier to move around. For example, some people take collagen supplements to help with knee pain or to stay active in sports.

In your 50s, there’s a higher chance of losing bone strength, especially for women who’ve gone through menopause. This can lead to conditions like osteoporosis, which makes bones weak and easy to break. Taking collagen peptides can help keep your bones strong and dense. This is important for staying healthy and avoiding injuries.

Recommended Collagen Peptides supplement:

If you want a supplement to help your skin look better, reduce wrinkles, and improve flexibility, you might want to try XtendLife’s Skin-Support.

This product helps with fine lines, wrinkles, stretch marks, and dry skin. Its main ingredient is Collactive™, a mix of marine collagen and elastin polypeptides. Studies show that 71% of people who used it saw a 19% reduction in wrinkle depth. This is because the supplement is easily absorbed by the body.

Skin-Support also has New Zealand grape seed extract, which has 50 times more antioxidant power than vitamin E. Plus, the company uses a special water extraction method to keep the ingredients strong and effective.

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7. Bonus: Longevity / Anti-aging Supplement

Longevity and anti-aging supplements may support cellular health, combat oxidative stress, and boost immune function. Ingredients such as nicotinamide (NMN), resveratrol, and astragalus have evidence-based benefits that help protect against age-related decline.

These supplements also promote brain health and maintain skin appearance, making them a valuable addition to your wellness routine.

Taking the right supplement can help you live longer, heal your body from the inside, and keep your mind sharp as you get older.

Studies show that some supplements can help your cells stay healthy, reduce swelling in your body, and make your immune system stronger. These are all important for living a long life. Not only that, but they can also give you more energy and help you focus better. This means you can feel great and stay active as you grow older.

Investing in the right supplement can be a smart move for a healthier and more active life.

Recommended Longevity / Anti-Aging Supplement

Many experts recommend AEON by Perpetua Life as a good choice for people looking for a strong supplement to help with aging.

AEON has a mix of 11 ingredients that help fight aging. Some of these ingredients include nicotinamide, fisetin, quercetin, resveratrol, and astragalus.

These ingredients help to reduce damage caused by oxidative stress, which is a part of the aging process. They also support overall cell health.

For example, resveratrol, found in grapes and berries, helps protect cells from damage. Nicotinamide, a form of vitamin B3, helps improve skin health and reduces wrinkles, fine lines, and age spots, making your skin look younger.

AEON also includes ingredients that boost the immune system, so your body can better fight off infections and diseases. This is very important as people get older because their immune systems can get weaker.

The supplement is made from natural ingredients that aren’t genetically modified (non-GMO). This means AEON aims to be safe and pure, which is important for those who are careful about what they put into their bodies.

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Conclusion

Incorporating these seven key supplements into your daily routine can significantly enhance your overall health and well-being.

B-Complex and Iron help boost energy levels, while Fish Oil supports heart and brain health.

Bone Support and Magnesium ensure strong bones, and Collagen Peptides maintain youthful skin.

Additionally, anti-aging supplements help you look and feel your best. Opt for natural, non-GMO options for lifelong wellness.

Take action today and start including these essential supplements in your daily regimen to promote a healthier and more vibrant life.

However, it’s important to remember that supplements aren’t a cure-all. Eating a balanced diet, exercising, and getting enough sleep are also key to staying healthy. Always talk to a doctor before starting any new supplement, as some can interact with medications or cause side effects.

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