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5 Essential Supplements You May Need

Updated: Oct 27, 2022

Everyone, regardless of their gender or age, should be focusing on health and proper nutrition. There are certain vitamins and minerals that can really help with your physical and mental health, particularly with diseases and medical conditions that make you at a higher risk.

Eating a diet rich in vegetables and fruits can help us get a wider variety of nutrients in our diet, but for some people, this is not enough. In certain cases, supplements are just what you need to feel your best.

Benefits of taking vitamins and supplements:

  • Promotes healthy aging

  • Reduces anxiety and stress

  • Boosts cardiovascular health

  • Supports immune system

  • Improves eyesight

  • Keeps bones strong


You guessed it – you need your antioxidants! There are many medical conditions as a woman that can be affected by malnutrition, which is often so subtle you don’t realize it. A good place to start is by making sure you are getting the vitamins classified as antioxidants, which are vitamins C, A, and E. Vitamin C is easy to get from citrus fruits and vegetables like broccoli. You also want to try to get more vitamins A and E, all of which can help with your heart, illnesses, and infections in your body. Vitamin supplements are available if you don’t think you get enough of these vitamins through your diet. Please note that both Vitamin A and E are fat-soluble vitamins this means that they can build up in your blood so be sure not to overdo it.


Magnesium comes with a ton of health benefits. It aids in over 300 different functions in our body. Magnesium promotes restful sleep, helps with anxiety and headaches, promotes bowel regularity, improves muscle recovery, and lowers blood pressure. Glycinate helps with sleep, anxiety, and headaches. Theonate assists with brain function, mood, and memory. Citrate helps with constipation. Some other types of magnesium to consider are taurate, orotate, and chloride.

B Vitamins

The next class of vitamins essential for women are the B vitamins. B vitamins are important for methylation, which helps the body break down toxins and other substances including estrogen. There are many different B vitamins, consider including a B complex supplement. All of them are important for you to grow healthy and strong, from a child to a senior woman. For example, vitamin B1 helps you to get more energy, while B5 is good for balancing your hormones. If you are in your reproductive years, folate or B9 is important to grow a healthy baby. B12 can be taken to increase your energy. B vitamins are water-soluble and therefore are more easily excreted. You can get B vitamins through natural food sources or with a multivitamin that you take each day. If you choose to supplement, the morning is a great time to take your B complex as they tend to give you more energy. Taking it too close to bedtime may interfere with your sleep.

Vitamin D

Don’t forget about your vitamin D, which you can get from a number of different natural food sources but most notably the sun! Vitamin D is going to help you build strong bones, which is essential for preventing conditions like osteoporosis. As you know, women are at a higher risk for such diseases as we age. Vitamin D can also help to improve your immune system, help give you more natural energy throughout the day and improve your mood. The best source of vitamin D comes right from the sun’s UV rays.

Vitamin K

Lastly, you should try to get adequate amounts of vitamin K each day, either with a supplement or with foods like blueberries, broccoli, and spinach. Vitamin K is great for your immune system, helping you to fight off colds and other illnesses. It can also help with your digestive health and promote healthy gut bacteria. Taking Vitamin D3 with Vitamin K2 helps to ensure the calcium transported by the Vitamin D is absorbed by your bones where it's needed, instead of accumulating in deposits in your arteries.

If you are looking for a more in-depth evaluation, we can also run tests to show your individual nutrient deficiencies and target specifically what you need for optimal health. CLICK HERE

#healthandwellness #vitamins #supplements #functionalmedicine

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