Supplements for Women’s Health: Key Nutrients for Every Stage

By: Kylie
Published: May 9, 2024

Most women learn about nutrition from school and from their doctors. Unfortunately, that food pyramid from elementary school has been obsolete for over a decade. And your doctor won’t tell you much about nutrition until you get pregnant.

But women’s nutrition doesn’t start and end with pregnancy. We have very different nutritional needs than men throughout our entire lives. Because (spoiler!) men’s and women’s bodies are VERY different.

Women burn calories differently. We absorb nutrients differently. We’re more likely to suffer from nutritional conditions like anemia, celiac disease and lactose intolerance. And, our needs change based on our age and stage of life [1].

But for some reason, women are often given the same nutritional advice as men. This is probably why women are more likely to suffer nutritional deficiencies than men [2].

It’s about time that women receive nutritional advice based on our unique bodies. The Manna team is empowering women to get the nutrients they need through nutritionist-backed education and highly bioavailable supplements.

Below, you’ll learn the nutritional differences that affect women’s bodies, and we’ll recommend 5 essential supplements for women’s health.

Factors Affecting Women's Nutrition

Women’s bodies are biologically very different from men’s, and this means we have different nutritional needs throughout life. Here are a few ways this can affect your diet and health.

Childhood development: Young women need a lot of calcium in this period to help their bones develop properly and prevent osteoporosis later in life. They also need more iron than men to counter the iron loss that occurs during menstruation. Teenage girls are highly susceptible to iron deficiency [3].
Menstruation: Women lose iron during menstruation, and a heavy flow is associated with higher iron loss. Women should consider taking an iron supplement during menstruation, especially vegans and vegetarians who don’t get iron from meat.
Pregnancy: Women who are pregnant or trying need extra calcium, iron and folic acid to promote healthy fetal development. It’s important to get plenty of these nutrients even before pregnancy.
Breastfeeding: Women who are breastfeeding need to drink a lot of water to support milk production—up to 13 glasses a day [1].
Menopause: Menopause causes estrogen levels to drop, which can increase the risk of chronic illnesses like heart disease and osteoporosis. Women need to maintain high levels of calcium and vitamin D, along with other essential nutrients, to prevent deficiencies later in life.

5 Essential Supplements for Women's Health

Women’s nutritional needs change throughout life, but there are some essential nutrients that play a key role in almost every stage of development. Below, we’ll list 5 critical supplements for women’s health. If you maintain healthy levels of the following nutrients, you’ll be more likely to benefit from overall health.

1. Iron

Iron is one of the only nutrients that women need more of than men. This is because women lose iron during menstruation. Most of the iron in the average diet comes from meat. But women tend to eat less meat than men, especially heme-iron-rich red meat, and they are more likely to be vegetarian or vegan [4].

The result? Many women suffer from iron deficiency, which can cause fatigue, dizziness, pain, and a number of other problems like irregular periods [5]. About 1 in 3 women suffer from iron deficiency, and it is especially prevalent in adolescent girls [6].

Increasing your iron intake isn’t hard. You can load up on iron by eating more tofu, nuts, leafy greens and legumes. The best source is still red meat… for all of the carnivores reading this!

2. Calcium

Women are at higher risk of osteoporosis than men due to hormonal changes involving estrogen. This risk is highest after menopause, but women are encouraged to get plenty of calcium throughout life to prevent brittle bone disease.

Unfortunately, calcium isn’t present in many foods, and about 1 in 10 women are deficient [7]. If you buy milk, juice or bread from the store, it might be fortified with extra calcium. But won’t be enough to meet your daily needs. For example, a glass of fortified juice only contains about 25% of your Recommended Dietary Allowance, or RDA [8].

This what makes calcium one of the most important supplements for women’s health, and why many women take a daily calcium supplement. We recommend a calcium supplement formulated specifically for bone health, like Manna’s Liposomal Bone Health supplement. It contains highly bioavailable calcium and other nutrients to strengthen and protect bones at any stage of life.

3. B Vitamins

Folic acid (also known as vitamin B9) is a critical component of women’s health before and during pregnancy. Most women get it from prenatal vitamins when they become pregnant. But it’s very important to have healthy levels of B9 before pregnancy too. This is because it can take 3-6 months to overcome a deficiency [9].

Vitamin B12 is also important for women who are pregnant or trying. B12 deficiency is associated with birth defects and infant health issues. It’s also a contributor to osteoporosis [10]. As many as 30% of women are deficient in B12 [11]. Like iron, B12 is found in meat and dairy, so vegans and vegetarians are especially susceptible. Women over 40 are also susceptible to B12 deficiency due to a reduction in the body’s production of intrinsic factor, which is needed for B12 absorption.

Taking a B complex vitamin is a great way for women to get their daily dose of B12, B9 and the rest of the B vitamins. Manna Liposomal Multivitamin contains the entire B vitamin spectrum, and is especially beneficial to women because it contains B9 in the form of folate instead of folic acid. Folate is derived from whole food sources, while folic acid is synthetic. Folate is also easier for your body to absorb!

4. Magnesium

Magnesium plays a key role in many body processes specific to women, including menstruation and bone health. Beyond these, magnesium is essential for regulating hundreds of body processes—and women don’t get enough. Women absorb less magnesium than men, and most fall far below the RDA of 270mg [12].

There are a few reasons for this. Women absorb less magnesium as they age, so they need to consume more. But women also eat less food as they get older, further decreasing their magnesium intake. In younger women, heavy periods and oral contraception can deplete magnesium [12].

Magnesium deficiency can cause weight gain, mood disorders and bad PMS symptoms in younger women. Older women can suffer from hot flashes, poor bone health, and an increased risk of breast and ovarian cancer [13].

You can get more magnesium by eating leafy greens and whole grains. Or, you can take a daily supplement, which is often recommended by doctors [14]. Manna Liposomal Magnesium gives you all the magnesium you need each day in an easy-to-take drinkable formula.

5. Vitamin D

Much like magnesium and calcium, women need more vitamin D as they age. Vitamin D plays a key role in bone health alongside calcium because your body needs vitamin D to absorb calcium.

You can get all the vitamin D you need from the sun, but it’s not easy to get enough sunlight, especially in the winter months and too much exposure is a risk for skin cancer. As a result, about 64% of women are deficient in vitamin D [15].

Doctors recommend vitamin D supplements for women’s health more than almost any other dietary supplement. But not all vitamin D supplements are effective. Manna Liposomal Vegan Vitamin D3+K2 contains extra potent vitamin D3, which has been found to be more effective than the vitamin D used in other supplements.

Good Nutrition Starts With Women

Women have a big responsibility when it comes to proper nutrition. We need to navigate an educational and medical system that doesn’t properly teach us about our nutritional needs. And then, we are expected to be nutritional leaders in our families.

Research shows that when women prioritize nutrition, the men and children in their lives develop positive nutrition habits too [16, 17].

It’s a shame that women don’t receive the nutritional education they deserve, especially since we know that moms primarily make the health decisions in the household. If we did, everyone would be healthier!

You can make positive nutritional changes in your life and others starting today. Evaluate your diet and make sure you’re getting plenty of the women’s health supplements listed above. If you don’t want to add more meat, dairy and fish to your diet, consider one of Manna’s liposomal supplements.

FAQ

What are the best supplements for women's health?

A well balanced diet is essential for women of all ages. That being said, women should focus on getting more of these vitamins and minerals:

Iron: To compensate for iron lost during menstruation.
Calcium: For bone health, especially important after menopause.
B Vitamins: Including B9 (folate) and B12, crucial for reproductive health and overall energy.
Magnesium: Supports numerous body processes and helps with PMS and bone health.
Vitamin D: Essential for calcium absorption and bone health.

Why do women have different nutritional needs than men?

Women have different nutritional needs due to biological differences such as hormone levels, metabolism, and body composition. Factors like menstruation, pregnancy, breastfeeding, and menopause also significantly influence these needs. For instance, women require more iron due to menstrual blood loss and more calcium and vitamin D to support bone health, especially after menopause.

Why is calcium important for women, and how can they ensure they get enough?

Calcium is crucial for maintaining strong bones and preventing osteoporosis, which women are more prone to, especially post-menopause. Women can ensure adequate calcium intake by consuming dairy products, fortified foods, and leafy greens, and by taking a calcium supplement, or better yet a bone health-focused supplement!

How does magnesium benefit women, and what are the signs of deficiency?

Magnesium supports muscle and nerve function, energy production, and bone health. It can help alleviate PMS symptoms and support overall well-being. Signs of magnesium deficiency include fatigue, muscle cramps, mood changes, and poor bone health. Women can increase their magnesium intake through supplements or magnesium-rich foods like leafy greens and whole grains.

Why is vitamin D critical for women’s health, and how can they ensure sufficient levels?

Vitamin D is essential for calcium absorption and bone health, helping to prevent osteoporosis. Women can maintain adequate vitamin D levels through sun exposure, consuming fortified foods. However, more than 60% of women are deficient in vitamin D, so finding a good vitamin D supplement can be a valuable addition to your regimine!

*These statements have not been evaluated by the FDA. The products sold on this website are not intended to diagnose, treat, cure, or prevent any disease. The information provided by this website is not a substitute for medical advice.