Wander around the supplement aisle of a pharmacy or natural food store, or drop into the abyss that is the online supplement market, and you're bombarded with choices. How are we women supposed to know the most important supplements we should take with all of these options. I'll help simplify. 

Vitamins and Minerals for Women

My short list for women: a multivitamin, omega-3s, vitamins D3 and K2, calcium, magnesium, and iron. There are combinations available that can cover all of these in four products.

The multi is the foundation of any supplement regimen. Be sure you select one that's appropriate for your life stage. A good multi will provide an antioxidant core of vitamin A and/or beta carotene, vitamin C, vitamin E, and zinc. The multi is also a source of the stress-busting, energy-supporting B complex, and key minerals.

If you're planning to start or add to your family a well-designed prenatal is perfect. A well-formulated prenatal can help fill in gaps in your diet, making sure both you and your baby get the support you need. Since adequate nutrition is vital during pregnancy, I recommend looking for a prenatal that contains all of the standard vitamins and minerals, including choline and methylfolate.

Next come the omega-3s. Omega-3s support heart, brain, vision, joint, mood, immune, and skin health. The omega-3s are also especially important for a healthy pregnancy. Pregnant women need at least 200 mg of the omega-3 DHA daily and may benefit from 500 to 1,000 mg of DHA. For mom, the DHA supports mood and cognition, meaning brighter moments and less brain fog. In the womb, DHA supports the development of the baby’s brain and vision. As we get older omega-3s continue to support heart health, along with better cognition and healthy aging.

The next additions are vitamins D3 and K2. These two vitamins are team players when it comes to two bone and blood vessel health. Vitamin D3 is a nutrient linked to many health benefits, including bone, teeth, muscle, and immune health. Vitamin K2 as MK-7 plays an important role in binding calcium to the bone matrix. It also supports healthy blood clotting and cardiovascular system health.

I am super excited about a new product at Carlson, Omega-3 + D and K. Omega-3 + D & K provides omega-3s, vitamin D3, and vitamin K2 as MK-7. One lemon flavored teaspoonful into your breakfast smoothie and you’re done. If liquids are not your thing, this  the combination is also available in soft gel form. It is called Elite Omega-3+D and K.

Now for the minerals. Women at all ages need adequate calcium to support healthy bones and teeth. The stage is set for optimal bone density early in life and most teenage women do not get enough calcium from diet alone, so a supplement bridges the gap. A calcium / magnesium supplement is the best choice, since both minerals support healthy bones and nerves, and magnesium also supports energy production, better sleep, and cardiovascular and muscle health. Women who suffer from cramps associated with the monthly cycle will benefit greatly from a magnesium supplement because magnesium relaxes tense muscles.

Iron is necessary for normal growth and development, plays a key role in DNA synthesis, and is an essential component of hemoglobin, the protein in blood that is responsible for carrying oxygen from the lungs to all body tissues. This mineral also plays a critical role in cellular energy production and immune function, and supports health during pregnancy. One issue with iron supplements is gastrointestinal distress. Solve this by taking the form iron glycinate chelate, which is gentle on the digestive tract. 

If, like most of us, you mean well but don’t always eat a great diet, or if you are planning on becoming or are pregnant or nursing, or just want to enhance your health, a few carefully chosen nutritional supplements will make a big difference in helping you reach your wellness goals.