Taking care of your health is always important. Maintaining a healthy diet and exercise regime is one of the best ways to do this, but you can also boost your health with the right supplements. If you stand in the vitamin aisle at the grocery store, feeling confused by all the choices, this guide is for you.

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All adult women should take some kind of calcium supplement. Teens and menopausal especially need to take calcium. Calcium in the body is mostly found in the bones and teeth. Women are more susceptible to osteoporosis than men, so calcium is essential for lasting bone health. As well as caring for your bones, calcium also cares for heart and muscle action, blood clotting and cell function. 

As well as taking a supplement, try to eat calcium rich foods to keep your levels topped up and your bones healthy. 


Lack of can cause fatigue, dizziness or even anemia. Women are at risk of low iron, thanks to menstruation, especially if you have very heavy or prolonged periods. Pregnant and nursing women also have lower levels of iron. 

If you’re pregnant, nursing an infant or suffer from very heavy periods, consider an iron supplement as part of your vitamin use. Iron can be rough on the stomach, so if you find taking iron tablets are causing stomach upsets, try a liquid iron supplement

Fish Oil

Fish are a source of Omega-3, which is a specialised fat that the body can’t make. Mackerel trout, sardina and salmon are all great sources of omega-3s, but many women don’t eat enough fish to get the benefits. 

Fish oil is good for heart and blood vessel health and reduces the risk of heart disease. Omega-3s are also great for healthy joints, reduced inflammation and better brain operations. 


B-vitamins help you to produce the energy you need to get through the day. The average woman burns more than 2000 calories a day, so you really need those B-vitamins. As well as energy production, B-vitamins also reduce your risk of heart disease as they keep levels of homocysteine low. These hard-working vitamins also help you keep your hair healthy and may play a part in reducing symptoms of PMS. 

All adult women should take a B-vitamin, but they are especially important for those who exercise often and those over 50. 

Vitamin D

Vitamin D helps your body to absorb the calcium from your diet and any supplements, helping you to keep healthy bones. 

All women should make sure they’re getting enough vitamin D, but it’s especially important for women who don’t eat dairy, don’t get much exposure to sunlight, are over 50 or who are pregnant or breastfeeding. 


Lutein is found in dark green, leafy vegetables, and some fruits, corn and egg yolks. In the body, Lutein is an antioxidant that concentrates in the eyes. It protects the eyes from age-related macular degeneration, which is a leading cause of blindness in women as they age. It also promotes the health of breast and cervical tissue. 

All women should take Lutein, but it’s very important for those with a family history or macular degeneration, and those exposed to pollutants and direct sunlight.