In today’s busy world, even a balanced diet can leave some nutritional gaps. Supplements can provide essential support for bone health, immunity, energy, mood, and heart health — especially for women, whose needs change throughout different stages of life.
Here’s a science-backed guide to the Top 5 Supplements Every Woman Should Consider, with trusted options from NOW Foods.

1. Calcium – The Bone Protector

As women age, maintaining bone density becomes critical to preventing osteoporosis. Calcium is essential for strong bones and teeth, yet many women don’t meet their daily needs through diet alone.

• Daily Need: 1,000–1,200 mg
• Best Food Sources: Dairy products, leafy greens, fortified foods
• NOW Foods Recommendation:
  NOW Calcium Citrate – Provides a highly absorbable form of calcium to support optimal bone strength.

Tip: For best absorption, take calcium supplements with meals and pair them with Vitamin D.

2. Vitamin D – The Immune and Mood Booster

Vitamin D enhances calcium absorption, supports the immune system, and plays a vital role in mental health. Deficiency is common, especially among women who spend little time outdoors.

• Daily Need: 600–800 IU (more if deficient)
• Best Food Sources: Sunlight, fatty fish, fortified foods
• NOW Foods Recommendation:
  NOW Vitamin D-3 5000 IU Softgels – A potent and effective form (cholecalciferol) to support bone and immune health.

Tip: Take Vitamin D with meals containing healthy fats for better absorption.

3. Iron – The Energy Reviver

Iron is crucial for oxygen transport, energy production, and cognitive function. Women of reproductive age are particularly vulnerable to iron deficiency due to menstrual blood loss.

• Daily Need: 18 mg (ages 19–50)
• Best Food Sources: Red meat, spinach, legumes
• NOW Foods Recommendation:
  NOW Iron Complex – A gentle, non-constipating iron supplement that’s easy on the digestive system.

Tip: Take iron with vitamin C (like a glass of orange juice) to enhance absorption naturally.

4. Magnesium – The Stress and Sleep Regulator

Magnesium supports muscle relaxation, nerve function, blood sugar control, and mental health. It can also ease PMS symptoms and improve sleep quality — two major concerns for many women.

• Daily Need: 310–320 mg
• Best Food Sources: Nuts, seeds, leafy greens, dark chocolate
• NOW Foods Recommendation:
  NOW Magnesium Citrate – A highly bioavailable form that helps relax the muscles and calm the mind.

Tip: Take magnesium in the evening to promote restful sleep.

5. Omega-3 Fatty Acids – The Heart and Brain Defender

Omega-3s are essential fats that help manage inflammation, support cardiovascular health, and maintain glowing skin. Many women don’t get enough, especially if they don’t eat fish regularly.

• Daily Need: 250–500 mg EPA and DHA combined
• Best Food Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts
• NOW Foods Recommendation:
  NOW Ultra Omega-3 – Provides high-potency EPA and DHA for superior heart and brain support.

Tip: Choose molecularly distilled fish oil for purity and to avoid heavy metals.

Final Thoughts

Supplements should enhance a healthy lifestyle — not replace it.
Choosing trusted brands like NOW Foods ensures you’re getting pure, potent, and safe products to support your wellness journey.
Before starting any supplement regimen, always consult with your healthcare provider to personalize your needs.

Strong. Balanced. Energized.
Every woman deserves to thrive at every stage of life!