Women’s Vitamins & More

Women have a multitude of unique and changing health needs, whether during their reproductive, menopausal, or post-menopausal years. And while each particular life stage comes with distinct nutrient requirements, there are also key nutrients all women need throughout their life to lay a strong foundation for their overall health:

Omega-3s
Omega-3 fatty acids, found in fish and algae, are backed by decades of clinical research. Over 50,000 laboratory and clinical studies link omega-3 consumption to a variety of significant health benefits. Despite their vital importance, unfortunately, more than 80% of Americans don’t get enough omega-3s EPA and DHA from food.^◊ Omega-3s, which are rich in the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are considered conditionally-essential nutrients, since our bodies cannot produce them; therefore, they must be obtained through diet or supplementation. These vital fats are crucial for supporting and maintaining the structure and function of the approximately 37 trillion cells in the body. Importantly, omega-3s EPA and DHA help your cells allow beneficial nutrients in and push out unwanted waste, ultimately contributing to overall health.*

A strong body of evidence demonstrates that omega-3 fatty acids offer substantial benefits for cardiovascular health, including the reduction of triglycerides and management of blood pressure within the normal range—both key indicators of heart health.* Additionally, omega-3s play a vital role in supporting healthy brain function and cognitive development in infants and children.* They also support brain health and overall cognitive and neurological functioning well into older adulthood.* Furthermore, omega-3 supplements have been shown to support eye health by supporting visual development, supporting eye health structure and function in those exposed to blue light, and maintaining healthy moisture levels and normal tear production.*

Whether you're looking to support your heart, brain, eyes, mood, joints, prenatal health, or nutrient absorption, omega-3 supplements from fish oil or algae can be a valuable ally in your wellness journey.*

Multivitamin
Despite our greatest efforts to eat well, research indicates that there are many common variables that can limit the amount of nutrients we get from our diet. Everyday factors like stress, processed foods, medications, changes in soil health, and exposure to pollutants can all impede the amount of nutrients absorbed from food. Moreover, a majority of Americans report not eating a well-balanced diet every day. For all these reasons, a multivitamin supplement can help fill in daily nutritional gaps and avoid micronutrient insufficiency.*

When choosing a multivitamin, it’s important to note that for best absorption, all vitamins should be provided in their biologically active forms, and minerals provided in chelated forms that the body can more easily absorb.

Probiotic
Probiotics are live microorganisms, primarily bacteria and yeast, which account for an impressive 5 lbs. of our total body weight! They are vital for maintaining a healthy balance in the gut microbiome. By fostering a healthy balance of good bacteria, probiotics support the gut's ability to digest food, absorb nutrients, and protect against unfriendly microorganisms.* We have both "friendly" and "unfriendly" bacteria; the "friendly" bacteria offer numerous health benefits to our digestive system. However, an imbalance—whether due to an overgrowth of "unfriendly" bacteria or a lack of bacterial diversity—may lead to health concerns. Probiotics play a vital role in this process by increasing the levels of beneficial bacteria and microbial diversity in the gut, which is essential for maintaining a healthy gut and overall well-being.*

In general, probiotic strains are specific varieties of bacteria found in a probiotic supplement, each with distinct health benefits. The desired benefits of probiotics are dependent on the strains’ unique properties, dosage, and ability to survive when traveling through the gastrointestinal (GI) tract. Research demonstrates that probiotic supplements offer greater benefits when formulated with specific, research-supported strains tailored for targeted health needs. For women specifically, choosing a probiotic containing specific strains that also help balance vaginal flora and maintain a healthy vaginal ecosystem is ideal.*

Vitamin D
Vitamin D is a crucial nutrient for women. It plays a significant role in supporting a woman’s bone, mood, immune, and hormonal health.* Unfortunately, vitamin D insufficiency is very common, with an estimated 42% of American adults being insufficient.^◊◊ Getting your vitamin D levels tested and incorporating an appropriate vitamin D supplement into your daily routine can help raise your vitamin D levels and support overall health.*

Specialty Nutrients
In addition to the above nutrients, there are also specific nutrients that can support women during specific life stages, such as fertility, pregnancy, and menopause.

◊ Murphy RA, et al. BMJ Open. 2021.11

◊◊ Forrest KYZ, Stuhldreher WL. Nutr Res. 2011

Omega-3s
Healthy fats are particularly important for hormone production, function, and balance. Omega-3 fatty acids, found in fish oil and algal oil, support hormonal health by helping with a healthy response to normal inflammation^ᅀ and helping to maintain the fluidity of cell membranes, which is critical for efficient hormone signaling.* Omega-3s also play a role in supporting the regulation of key hormones involved in mood, stress response, and metabolism.*

Vitamin D3
Vitamin D3 can support hormonal balance in women by helping with the regulation of the production and activity of estrogen and progesterone – key hormones involved in menstrual, fertility, pregnancy, menopause, and mood health.* Unfortunately, vitamin D insufficiency is very common, with an estimated 42% of American adults being insufficient. Getting your vitamin D levels tested and incorporating an appropriate vitamin D supplement into your daily routine can help raise your levels and support overall health.*

ᅀ Supports inflammation modulation and physiological balance in tissues affected by lifestyle and other health factors.*

Yes, most women can benefit from taking a quality daily multivitamin. Despite some of our greatest efforts to eat well, research indicates there are many common variables that can limit the amount of nutrients we get from our diet. Everyday factors like stress, processed foods, medications, changes in soil health, and exposure to pollutants can all impede the amount of nutrients absorbed from food. Moreover, the majority of Americans report not eating a well-balanced diet every day. For all these reasons, a multivitamin supplement can help fill in daily nutritional gaps and avoid micronutrient insufficiency.

When choosing a multivitamin, it’s important to note that, for best absorption, all vitamins should be provided in their biologically active forms, and minerals provided in chelated forms that the body can more easily absorb.

Yes, taking a daily probiotic can benefit a woman’s digestive health and overall health.* Probiotics are live microorganisms, primarily bacteria and yeast, which account for an impressive 5 lbs. of our total body weight! They are vital for maintaining a healthy balance in the gut microbiome. By fostering a healthy balance of good bacteria, probiotics help the gut's ability to digest food, absorb nutrients, and protect against unfriendly microorganisms.* We have both "friendly" and "unfriendly" bacteria; the "friendly" bacteria offer numerous health benefits to our digestive system. However, an imbalance—whether due to an overgrowth of "unfriendly" bacteria or a lack of bacterial diversity—may lead to health concerns. Probiotics play a vital role in this process by increasing the levels of beneficial bacteria and microbial diversity in the gut, which is essential for maintaining a healthy gut and overall well-being.*

In general, probiotic strains are specific varieties of bacteria within a probiotic supplement, each with distinct health benefits. The desired benefits of probiotics are dependent on the strains’ unique properties, dosage, and ability to survive when traveling through the gastrointestinal tract. Research demonstrates that probiotic supplements offer greater benefits when formulated with specific, research-supported strains tailored for targeted health needs. For women specifically, choosing a probiotic containing specific strains that also help balance vaginal flora and maintain a healthy vaginal ecosystem is ideal.

Multiple factors contribute to healthy fertility and regular ovulation in women, including menstrual regularity, habits related to food and nutrition, reproductive organ function, physical health, stress, and more. It has long been established that good nutrition and nutrient status are correlated with hormonal balance. Fortunately, research on the relationship between diet and fertility has greatly expanded over the last decade. Researchers have identified several nutrients that are crucial for female fertility that can be consumed via supplements to support reproductive outcomes. These include essential vitamins and minerals, omega-3 fatty acids, antioxidants, and a group of carbohydrates called inositols. These nutrients have all been shown to help regulate menstruation, ovulation, and hormonal balance throughout the body.*

Omega-3 DHA
Omega-3 fatty acids, particularly DHA, are some of the key building blocks for fetal development. During the periconceptional period, the 14 weeks before and 10 weeks after conception, many of the baby’s organs start forming. This is a time when the placenta and fetus are especially vulnerable to the mother’s nutritional status, and may also be before a woman even knows that she’s pregnant. Since a mother’s dietary status is correlated to her infant’s, ensuring adequate omega-3 DHA stores while trying to conceive is always a good idea. One of the best ways to ensure adequate DHA intake is with a daily high-quality DHA supplement made from fish oil (or algae oil for vegetarians).

Vitamin D
Vitamin D is critical to fertility outcomes due to its involvement in the regulation of reproductive hormones, including estrogen and progesterone. Research indicates that adequate vitamin D levels (30ng/ml or higher) are associated with higher pregnancy rates.*

Niacin
Niacin, in the form of niacinamide, is an essential vitamin important for the proper functioning of the body. Niacin’s main role in the body is to convert food into energy. Niacin allows for energy production within organs and tissues, including reproductive organs. Niacin is also involved in several enzymatic reactions necessary for the synthesis and metabolism of hormones, including estrogen, progesterone, and testosterone. Thus, without adequate niacin levels, the normal production of these hormones may be impaired. Additionally, niacin has impressive antioxidant properties to help lower oxidative stress in the body.* This is important, as an overabundance of free radicals, leading to oxidative stress, can have negative effects on reproductive health, including egg quality.

Inositols
Inositols can be found in one of nine forms, with the two most well-studied forms being myo-inositol (often referred to as just inositol), and D-chiro-inositol.Although previously referred to as vitamin B8, inositol is not technically a vitamin, but a compound found in foods such as fruit, beans, and grains and produced by the body. Inositol supports reproductive health by helping with hormonal balance and promoting regular phases of the menstrual cycle, including ovulation. Notably, inositol supplementation has also been shown to support ovarian function and embryo pregnancy rates in women trying to conceive.*

D-chiro-inositol has been shown to support the maturation of eggs within the ovaries, thereby increasing the chances of successful fertilization and pregnancy outcomes.* It also supports hormonal balance when taken in conjunction with myo-inositol.* This may be because our bodies rely on myo-inositol and d-chiro inositol working together as a team to support ovarian function. Myo-inositol and D-chiro-inositol also help support normal insulin regulation and blood-sugar balance, which is important for overall hormone balance and fertility.*

The prenatal period is a critical time when a woman needs to ensure she is getting the nutrients she and her baby need to support a healthy pregnancy and birth outcomes. A balanced, nutritious diet is the best way to receive the necessary vitamins and nutrients you and your baby need. In addition to a nutritious diet, taking a daily prenatal multivitamin supplement is also recommended, plus any additional vitamins or minerals if your doctor identifies any insufficiencies. It is also recommended that pregnant women consume the omega-3 DHA, a key building block for fetal development.* As a reminder, supplements do not replace a healthy diet, but rather ensure that a woman is receiving sufficient amounts of the proper daily nutrients for a healthy pregnancy.

Prenatal multivitamin
When choosing a quality prenatal multivitamin supplement, be sure to look for essential vitamins that are provided in their biologically active form and minerals that are provided in chelated forms, so they can be more easily absorbed.

Adequate folate (vitamin B9) levels are critical at conception and during pregnancy to prevent neural tube defects.* Look for a prenatal supplement that includes folate as methylfolate (5-MTHF) instead of folic acid. Methylfolate is identical to the natural, active form of vitamin B9 found in foods like spinach and beans, while folic acid is synthetic and requires conversion to be used by the body. Many people have genetic variants that hinder this conversion, making it hard to meet folate needs, especially during pregnancy. Since most people don’t know if they have these variants, it’s wise to supplement with the active form of folate, methylfolate (5-MTHF). Similar to folate, vitamin B12 is better absorbed in its active methylated form, methylcobalamin, compared to the synthetic version, cyanocobalamin.

Another variable to consider is the form of the minerals in the formula. When taken in supplement form, minerals can be difficult for our digestive systems to absorb. Minerals in chelated forms (i.e., those bound to a chelating agent, such as an amino acid) have been found to be better absorbed when compared to non-chelated minerals. Specifically, look for chelated iron, as some forms, such as ferrous fumarate, may cause constipation, which is undesirable during pregnancy. A prenatal multivitamin/mineral formula that includes chelated iron, such as ferrous bisglycinate chelate, is ideal, as studies suggest it doesn’t lead to constipation.*

Another crucial nutrient for your health and your developing baby is choline. Unfortunately, many prenatal multivitamins either don’t contain any or lack adequate amounts. Higher maternal choline intakes have been shown to reduce the risk of neural tube defects (independent of folate intake) while also supporting cognition and normal levels of circulating cortisol (stress hormone).* This is significant because supporting a baby’s normal production of cortisol can support better health over their lifetime. Research has also shown that children who received additional choline in utero showed increased attention span, memory, and problem-solving at age seven, making choline a nutrient with lasting health benefits and one you don’t want to miss out on.*

Omega-3 DHA
DHA is one of the key building blocks for fetal development, a period during which DHA rapidly accumulates in specific tissues where it is needed—the brain, eyes, liver, adipose (fat), and skeletal muscle. Once an infant is born, DHA is important for healthy vision, healthy cognition, and a healthy immune system.* Statistically, mothers with high DHA levels during pregnancy have longer pregnancies and fewer preterm births (<34 weeks).* Babies born to these moms tend to have higher birth weights and experience earlier gains in visual and cognitive development.*

While growing, the fetus obtains DHA solely through the mother, so it’s imperative that mom has adequate DHA stores to support not only her baby’s developing needs, but also her own. A developing baby accumulates DHA throughout pregnancy, especially during the last trimester. From week 35 to week 40, on average, a fetus gains 45% more weight. Over the same period, DHA accumulates as much as 840%! As the fetus ramps up DHA absorption, that same DHA is lost from the mother. If the mother already has a low DHA status, then this last-minute demand puts her at risk of DHA insufficiency, which can have serious implications. Insufficient maternal DHA upon birth has been associated with an increased risk of postpartum mood disturbances. This is especially problematic for mothers who intend to breastfeed, since DHA insufficiency will be reflected in their milk and, ultimately, could also put the infant at risk for DHA insufficiency.

The good news is that mothers who consume more DHA in just the last few weeks of pregnancy give birth to babies with significantly higher DHA levels. This means that it’s never too late to increase your DHA intake, although it's best to start when you're trying to conceive.

Vitamin D
Vitamin D has numerous benefits for bone, brain, cardiovascular, immune, metabolic, and respiratory health, and is a critical nutrient for a healthy pregnancy.* Research strongly links vitamin D to reducing the risk of pregnancy complications for both mom and baby.* For mom, low vitamin D is linked with complications related to blood pressure and blood sugar imbalances. For the baby’s health, low vitamin D is linked with preterm birth and lower birthweight, birth length, and head circumference at birth. Low maternal vitamin D status during pregnancy may even impact a child’s health later in life, affecting their bone, respiratory, and blood sugar health. Despite these potential complications, an estimated 33% of pregnant women in the U.S. are deficient in vitamin D, and some research suggests that the percentage may be even higher.

The majority of prenatal vitamins contain vitamin D within the range of 400 IU (10 mcg) to 1,000 IU (25 mcg); however, these values may not be enough. In a study examining the vitamin D levels of women who consumed a prenatal supplement with 600 IU/day and two glasses of vitamin D-fortified milk, researchers found that 76% of moms and 81% of newborn babies were still deficient in vitamin D (levels < 20 ng/mL).¹ This raises the question: how much vitamin D do you need to increase your levels? In a study comparing doses of 400, 2000, and 4000 IU/ day in pregnant women from early pregnancy (12–16 weeks) to delivery, researchers found that 4000 IU was the most effective dose at safely increasing vitamin D blood levels.² Does this mean that every pregnant woman needs 4000 IU of vitamin D? Not exactly. The best thing to do is to get your vitamin D levels tested and talk to your doctor about the right dose for you.

1. Holick MF, et al. J Clin Endocrinol Metab. 2011. 96(7): p. 1911-30.

2. Hollis BW, et al. J Bone Miner Res. 2011. 26(10): p. 2341-57.

As a woman approaches menopause, the production of female-dominant hormones, specifically estrogen and progesterone, starts to slow down. For this reason, hormone levels tend to fluctuate, creating symptoms that are often experienced as uncomfortable and troublesome. Hormone balancing, whether by increasing the underproduction of hormones or decreasing an overabundance, can be of utmost importance. Luckily, nature produces certain herbs and plants that can help women manage the symptoms that often come with these menopausal transitions. These include adaptogens, phytoestrogens, and other dietary compounds. These research-backed nutritional components support a healthy mood, normal estrogen metabolism, hormonal balance, and support temperature regulation, reducing the probability of hot flashes.*

Ashwagandha
Ashwagandha is a traditional Ayurvedic herb and is considered an adaptogen. In a nutshell, an adaptogen is a compound that helps our body adapt to stress by supporting the nervous system’s ability to return to balance after a stressor. It is one of the most researched adaptogens, with numerous studies suggesting it may help alleviate symptoms of everyday stress. The biologically active components behind ashwagandha's anti-stress effects are withanolides, a family of plant compounds that can be found in both the leaves and the roots of the plant. Many women going through menopause often report increases in feelings of stress. Supplementing with Ashwagandha supports a healthy mood and stress response.*

Gamma oryzanol
Gamma oryzanol is a plant-based antioxidant known for its ability to quench free radicals and help boost the effectiveness of other antioxidants. Gamma oryzanol has been found to support women’s health by helping reduce the incidence of hot flashes.*

3,3’-diindolylmethane (DIM)
3,3’-diindolylmethane (DIM) is a compound that your body makes from a phytonutrient called indole-3-carbinol, which is typically found in cruciferous vegetables such as broccoli, Brussels sprouts, and cabbage, and is known to support healthy estrogen balance and metabolism.* While DIM is naturally made in the body from certain vegetables such as Brussels sprouts, studies have shown that it would take a very large amount of these foods to equal the amount of DIM typically found in supplement form.

Calcium-D-Glucarate
Calcium-D-Glucarate, or CDG, is a chemical compound that is naturally found in small amounts in the body and in certain fruits and vegetables, such as apples, grapes, and bean sprouts. In the body, calcium-D-glucarate helps to increase the overall efficiency of liver detoxification and the excretion of toxins.* It also supports the excretion of problematic forms of estrogen before they can become reabsorbed by the body.* This is beneficial for hormonal balance because reabsorption increases the load of estrogens (notably the problematic forms) within the body.

Saw Palmetto Extract
Saw Palmetto is a shrub-like plant that has been shown to support estrogen production through a series of mechanisms, including decreasing the activity of an enzyme that converts testosterone into its more active form, dihydrotestosterone (DHT). By inhibiting this enzyme, saw palmetto decreases DHT and increases levels of normal testosterone, estradiol, and estrogen production.*

Black Cohosh Extract
Black Cohosh has a long history of use related to women’s reproductive health. It is a perennial plant native to North America, and its wellness use comes from extracts of the plant’s roots and rhizomes. Black Cohosh extract contains many biologically active substances that support menopausal symptoms, especially sleep disturbances, night sweats, hot flashes, and irritability.*

Genistein
Genistein is a naturally occurring compound that belongs to a class of compounds known as isoflavones. Isoflavones are phytoestrogens (dietary estrogens). Although the mechanisms remain to be clarified, genistein appears to emulate the effects of estrogen in many metabolic pathways without stimulating any serious negative effects.* It has been widely studied to alleviate common symptoms of menopause, primarily thermoregulation complaints such as hot flashes.*

Here’s a quick recap of the specific herbs and plants that help women manage the symptoms that often come with these menopausal transitions: Ashwanganda supports a healthy mood and stress response, while black cohosh, and genistein reduce the frequency and severity of hot flashes. And DIM, Calcium-D-Glucarate, and Saw Palmetto play a supportive role in estrogen production and metabolism.*