A woman’s nutritional needs change throughout her life. Periods, pregnancy, breastfeeding, the menopause and the years beyond all place different demands on the body. Add busy schedules, dieting and plant based eating, and it’s easy to see why some nutrients can fall short.
The good news is that you don’t need a cupboard full of pills. A few well chosen supplements, matched to your diet and stage of life, can help fill the gaps. This guide explains which nutrients matter most for women in the UK and how to choose the right support.
Food First, Supplements Second
Supplements are designed to complement a healthy diet, not replace it. A varied diet with plenty of fruit, vegetables, wholegrains, protein, dairy or fortified alternatives and healthy fats provides most of the nutrients your body needs.
Supplements are most useful when your diet is limited, when your needs are higher, such as during pregnancy, or when a nutrient is hard to get from food alone. Vitamin D in the UK is a good example.
The Key Nutrients for Women
Vitamin D
Vitamin D is the one supplement almost everyone in the UK should consider. Between October and early March, the sun isn’t strong enough for your skin to make it, so the NHS advises taking a daily supplement of 10 micrograms (400 IU) during autumn and winter.
Vitamin D contributes to the maintenance of normal bones, normal muscle function and the normal function of the immune system. A combined formula such as Vitamin D3 + K2 MK 7 is a popular choice. Don’t take more than 100 micrograms (4,000 IU) a day unless your doctor advises it.
Iron
Women of childbearing age need more iron than men because of blood lost during periods. The NHS says women aged 19 to 50 need around 14.8mg a day, compared with 8.7mg for men and for women over 50.
Iron contributes to the normal formation of red blood cells and haemoglobin, and to the reduction of tiredness and fatigue. Good food sources include red meat, beans, lentils, dark green leafy vegetables, dried fruit and fortified breakfast cereals. Eating vitamin C rich foods, such as peppers or citrus fruit, alongside them helps your body absorb more.
If you have heavy periods, follow a vegetarian or vegan diet, or often feel tired, a gentle iron supplement such as Iron may help. Avoid high dose iron unless a blood test shows you need it, as too much can be harmful. Our guide on which vitamin deficiencies can make you feel cold explains the signs of low iron in more detail.
Folic Acid
Folic acid is the synthetic form of folate, a B vitamin. It’s especially important for women who could become pregnant. The NHS recommends taking 400 micrograms of folic acid every day while trying to conceive and until you’re 12 weeks pregnant, as it helps reduce the risk of neural tube defects in a developing baby.
Folate also contributes to the reduction of tiredness and fatigue and to normal blood formation. Many women’s multivitamins and pregnancy formulas include it, so check the label. Some women are advised to take a higher dose, which must be prescribed by a GP, so speak to your doctor or midwife if you’re planning a pregnancy.
Calcium
Calcium is needed for the maintenance of normal bones and teeth. Adults need around 700mg a day, and women who are breastfeeding need more. Dairy foods, fortified plant milks, tinned fish with soft bones, tofu and leafy greens are all good sources.
Bone health becomes a greater focus after the menopause, when falling oestrogen levels mean bones can lose density more quickly. If your diet is low in calcium, a combined formula such as Calcium + D3 + K2 can help.
Vitamin B12
Vitamin B12 contributes to the reduction of tiredness and fatigue, normal red blood cell formation and the normal function of the nervous system. It’s found almost entirely in animal foods such as meat, fish, eggs and dairy, so women following a vegan diet should take a B12 supplement or eat fortified foods regularly. You’ll find options in our vegan products collection.
Omega 3
The NHS recommends eating at least one portion of oily fish, such as salmon, mackerel or sardines, each week. If you don’t, an omega 3 supplement can help. EPA and DHA contribute to the normal function of the heart, with the beneficial effect obtained from a daily intake of 250mg.
During pregnancy, avoid fish liver oils such as cod liver oil, because they contain high levels of vitamin A. Choose a standard fish oil or an algae based option instead, and browse our omegas and oils collection for suitable products.
Magnesium
Magnesium contributes to the reduction of tiredness and fatigue, normal muscle function and normal psychological function. Many women like taking it as part of an evening routine. Magnesium Bisglycinate is known for being gentle on the stomach.
Supplements by Stage of Life
In Your Twenties and Thirties
Focus on the basics: vitamin D in autumn and winter, enough iron if you have periods, and folic acid if you could become pregnant. A daily women’s multivitamin, such as our Multivitamin for Women, is an easy way to cover several nutrients in one tablet.
Pregnancy and Breastfeeding
Take 400 micrograms of folic acid until 12 weeks of pregnancy and 10 micrograms of vitamin D every day throughout pregnancy and breastfeeding. Avoid supplements containing retinol, the animal form of vitamin A, and always speak to your midwife or GP before starting anything new. Choose a supplement made specifically for pregnancy rather than a general multivitamin.
Your Forties and the Menopause
Hormonal changes during perimenopause and the menopause can affect energy, sleep, mood and bone health. Vitamin D, calcium and magnesium are worth paying attention to, and some women choose formulas made for this stage of life, such as Women’s Menopause Support. Supplements don’t treat menopause symptoms, so if they’re affecting your daily life, speak to your GP about the support available.
After the Menopause
Once periods stop, your iron needs fall to the same level as men’s. Bone health becomes even more important, so make sure you get enough calcium and vitamin D. Check the label of any multivitamin, as many formulas for older women contain less iron.
Hair, Skin and Nails
Many women look for supplements to support their hair, skin and nails. Biotin contributes to the maintenance of normal hair and skin, while zinc contributes to the maintenance of normal hair, nails and skin. A formula such as Multivit for Her + Biotin combines these with other everyday vitamins.
Collagen is another popular choice. Our guide on whether collagen supplements are safe covers what to check before you buy, and you can compare options in our collagen collection.
How to Choose a Good Supplement
- Start with your needs. Think about your diet, your stage of life and any nutrients you’re likely to be missing.
- Read the label. Check the amount of each nutrient and avoid doubling up if you take more than one product.
- Stick to the recommended serving. More isn’t better, and some nutrients can be harmful in high amounts.
- Choose trusted brands. Clear labelling and genuine products matter more than bold promises.
- Be patient. Give any new supplement a few weeks to become part of your routine.
Who Should Speak to a Doctor First?
Speak to your GP or pharmacist before starting a supplement if you’re pregnant, breastfeeding, taking regular medication or managing a health condition. If you have symptoms such as ongoing tiredness, heavy periods, hair loss or low mood, see your GP rather than self treating, as a simple blood test can show what your body needs.
Frequently Asked Questions
What is the most important supplement for women in the UK?
For most women, vitamin D during autumn and winter is the top priority, as advised by the NHS. Women who could become pregnant should also take folic acid.
Should women take a multivitamin every day?
A daily multivitamin can be a simple way to fill gaps if your diet isn’t always balanced. Choose one made for women and check how much iron and vitamin D it contains.
Can I take iron and calcium together?
It’s best to take them a few hours apart, because calcium can reduce how much iron your body absorbs.
Are women’s supplements different from men’s?
Women’s formulas often contain more iron and folic acid, which reflects the different needs of women of childbearing age. Formulas for older women usually contain less iron and more calcium and vitamin D.
What supplements help with tiredness?
Iron, vitamin B12, folate, magnesium and vitamin C all contribute to the reduction of tiredness and fatigue. Tiredness can have many causes, though, so speak to your GP if it lasts.
Final Thoughts
The best supplements for women depend on your diet and your stage of life. Vitamin D suits almost everyone in the UK, iron and folic acid matter most during the childbearing years, and calcium and vitamin D become more important after the menopause. Start with the basics, read labels carefully and speak to your GP when you’re unsure.
If you’re new to supplements, our beginner’s guide is a helpful next read. When you’re ready, explore our supplements for women collection or shop genuine vitamins from trusted brands at Modflex, with fast delivery across the UK.