Nutritionist Reveals 3 Key Supplements For Every Woman

Women’s nutritional requirements continue to vary throughout the various stages of their lives. Maintaining the correct balance of vitamins and minerals is significant for energy, immune health, bone health, hormonal balance and overall health.

While a balanced diet should always be the core of sound health, nutritionist feel some nutrients are commonly deficient in female as a result menstruation, pregnancy, lifestyle, dietary habits, stress, and limited sun exposure, among others. Among the most significant supplements are vitamin D, iron, and magnesium.

Recently, nutritionist Rashi Chowdhary recommended 3 key supplements for every woman in India. ¹

3 Key Supplements For Every Woman

1. Iron: Iron is significant for the body as the vital mineral helps in supplying oxygen throughout the body, forms red blood cells (RBC), and supports energy metabolism. When an individual experiences deficiency of iron, it can cause weakness, fatigue, headache, anemia, cold hands & feet, pale skin, and hair fall issues.

It Is worth noting that consumption of vitamin C rich foods like bell peppers, tomatoes, and citrus fruits with foods plentiful in non-heme iron can enhance absorption of iron.

According to a study published in National Library of Medicine, “Iron is an essential component of hemoglobin, the protein within erythrocytes responsible for binding and transporting oxygen from the lungs throughout the body, and is necessary for cellular metabolism, energy production, and overall tissue function. Iron is also a component of the muscle protein myoglobin that ensures adequate oxygen supply for muscle function. Another role of iron is as a cofactor for enzymes involved in energy metabolism, DNA and amino acid synthesis, hormone synthesis, and immune function.” ²

“Chicken, fish, and beef aren’t as iron-dense as most people think—typically ~1.3–2.6 mg per serving. The real deal iron comes from oysters and organ meats, which most of us don’t eat daily. So yes, even meat-eaters can run low and may need to supplement. Of course - do a complete iron panel before starting supplements,” said nutritionist Rashi.

Foods Rich In Iron: There are several foods that can fulfill your requirement of iron. These include spinach, broccoli, swiss chard, seafoods like shrimp, oysters, sardines, seeds like pumpkin, sesame, cashews, beef liver, chicken liver, tofu, soybeans, and chickpeas.

However, some women may require iron supplements if dietary intake is insufficient or blood tests show deficiency.

2. Magnesium: It is significant for body’s everyday functions. The body uses magnesium to regulate various functions like blood pressure, blood sugar, making protein, bone, DNA, muscle function, and nerve function. It is significant to maintain healthy levels of magnesium in the body as it can help you manage anxiety, migraines, pains, and muscle discomfort. Adequate levels of magnesium can also help you maintain sound health.    

It is worth noting that if deficiency of magnesium goes unnoticed and untreated, it can aggravate your health. Severe magnesium deficiency can cause abnormal heart rhythms, tingling or numbness, seizures, and changes in personality, according to a report published in Cleveland Clinic. ³

Rashi Chowdhary said, “Magnesium powers 500+ enzyme reactions—no wonder so many women I see are running low. There isn’t a one-size-fits-all supplement: I reach for citrate when we’re working on gut motility, and glycinate when sleep or anxiety needs support.”

Foods Rich in Magnesium: There are several foods that are rich source of magnesium. These include nuts, seeds, green leafy vegetables, whole grains, fruits & legumes, dark chocolates

3. Vitamin D: It is a significant nutrient that the body requires along with calcium for healthy and strong bones. The body can absorb calcium only if it has adequate vitamin D. Vitamin D supports immunity, improves brain health, and regulates inflammation. Body can produce the sunshine vitamin when it gets sun exposure.

If you want to increase the vitamin D levels, it is significant to spend some time in the sun with some skin exposed. Deficiency of vitamin D can cause weak bones while excess can cause hypercalcemia that can pose serious health issues.

“Sunshine alone isn’t a strategy. I want your 25-OH D above 60 (ng/mL). Normal” at 20–30 is not the same as optimal. Better vitamin D means better immunity, steadier mood, and easier fat loss. Low levels are linked with higher body fat, low AMH, and more,” added Rashi.  

Foods Rich in Vitamin D: It includes fatty fish, cod liver oil, eggs, mushrooms, and milk.

Supplements are commonly recommended when blood levels are low. Women experiencing high stress levels may also require more magnesium support and supplements.

While supplement may help address the deficiencies, experts advise against self-prescribing high doses without proper medical guidance. Nutritional requirement varies depending on age, lifestyle, pregnancy, medication, and health condition. Blood tests and professional advice can help determine the correct doe and requirement for supplementation. A nutrient-rich diet combined with proper medical guidance and healthy lifestyle habits can help support long-term women’s health naturally.

FAQs

References

1. Nutritionist Rashi Chowdhary via Instagram|3 supplements for every Indian women

2. National Library of Medicine|Dietary Iron(Archived)

3. Cleveland Clinic|Signs You May Have a Magnesium Deficiency

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.