What Supplements Should Women Take in 2022

Last Updated on 06/02/2022 by Steve Wanjie

What Supplements Should Women Take?

A woman’s metabolism is entirely different than a man’s, and therefore their diet needs to be tailored accordingly.

The main goal is to provide information about the best supplements for women: iron, Calcium, and vitamin D.

What is a Woman?

The word woman refers to an adult female human.

 She can be a student or have been one long ago. A woman is many things, and there is not just one definition of what it means to be one.

The word “women” encompasses so many identities that it’s hard to say who all the women are in the world.

The word “woman” often carries certain expectations of how we should look and behave, but those expectations have changed over time as society has evolved its understanding of the term.

For example, in the nineteenth century, being a woman was seen as being in pain during childbirth or living in a cruel society where one could burn at stake for witchcraft.

Side note:

The human can not exist without women!

Women are in a unique position in society in that they have a higher need for certain nutrients in their diets.

Therefore, in 2022, women should take supplements to make up for these dietary needs.

The female gender is unique in many ways regarding nutrition, and there are some aspects of their diet that demand increased attention. In this blog post, we will discuss the following:

  • What supplements should women take?
  • Why do women need more nutrients than men?
  • How does diet affect hormone levels?
  • Are there any risks associated with taking supplements?

What Supplements Should Women Take?

#1 – Calcium – What and Why do Women Need It? 

What is Calcium?

Calcium is a mineral found in the human body. 

The word “calcium” is from “calx,” which means lime or limestone in the Latin language.

It plays a crucial role in maintaining bone health. 

Calcium is essential for maintaining healthy bones and teeth and cardiovascular health.

In addition, it plays a crucial role in blood clotting and nerve impulse transmission.

The recommended daily calcium intake varies depending on age group but generally ranges from 500 to 1000 mg/day for adults over 19 years old.

Why do women need Calcium?

Women need to consume more Calcium than men because they have to maintain a healthy reproductive system.

In addition, they need enough elements for their bones to stay strong, for their muscles to function correctly, and for the regulation of many body processes—the reason why women must consume rich sources of Calcium throughout the day.

Women are more susceptible to osteoporosis than men, meaning they are more likely to experience fractures due to weak bones.

To prevent these fractures, women should make sure they eat enough foods high in Calcium every day.

There should be about 1,000 milligrams of Calcium in each day’s worth of food for women aged 19-30 years old, and 1,200 milligrams per day if they’re age 31 years.

Recommended Calcium Intakes Infographic - What Supplements Should Women Take
Recommended Calcium Intakes Infographic

#2 – Vitamin D – What and Why do Women Need It?

What is Vitamin D?

Vitamin D is a fat-soluble prohormone made in the skin upon exposure to ultraviolet B (UVB) rays.

Vitamin D plays a vital role in producing hormones, maintaining bone density, regulating cell growth and differentiation, anti-inflammatory, muscle function, and immune response.

It is produced in your skin when sunlight scorches it.

You can also get vitamin D from fish liver oils, fish oils, milk products, and yeast.

In the past, vitamin D was thought essential hormone for healthy bones and teeth.

However, a lack of this vitamin can lead to bone pain, osteoporosis, and even brittle bones.

More recently, research has found vitamin D linkage to several different types of cancer.

Vitamin D is a fat-soluble vitamin made by the body when the skin sokes in sunlight.

The problem with not getting enough sun exposure is that our bodies have trouble making this vitamin independently.

We need it because it helps keep our bones healthy and strong and protects us from various types of cancer.

To get enough Vitamin D in your system, you should try eating more foods fortified with this vitamin or take supplements if needed!

Why do Women Need Vitamin D?

Vitamin D is a nutrient that helps the body absorb Calcium and build bone.

Inadequate intake of Vitamin D can lead to osteoporosis, cardiovascular disease, autoimmune disorders, cancer, and cognitive dysfunction.

Studies have shown that women are at greater risk of deficiency than Men due to lower levels of Vitamin D in the blood.

Women are also at greater risk because they carry more fat than men, making it harder for sunlight to penetrate enough into their skin.

#3 – Omega-3 Fatty Acids – What are they, and Why do Women Need Them?

What are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fats in our diet.

They are essential fatty acids which means that the body cannot produce them independently.

Omega-3 fatty acids can help manage cholesterol levels, combat depression, and help in cognitive development.

They also show potential in preventing cancer, Alzheimer’s disease, and heart disease.

The two main types of Omega-3s are alpha linolenic acid (ALA) and eicosapentaenoic acid (EPA).

ALA is plant-based, while EPA is from fish sources like sardines, oysters, mackerel, herring, and anchovies.

Why do Women Need Omega-3 Fatty Acids?

Omega-3 fatty acids are essential for women trying to conceive, pregnant, or breastfeeding.

In addition, women need these fatty acids to maintain their health and the health of their babies.

There are many reasons why omega-3s are important for women. They can be crucial during pregnancy and breastfeeding.

They also improve fertility rates, lower risks for congenital disabilities, and support healthier pregnancies overall.

Omega-3 Fatty Acids are essential for women to maintain their health and beauty.

Omega-3 fatty acids play a role in cellular health, cognitive function, and even weight management.

Studies show that omega-3s can reduce depression and inflammation.

Omega-3s also support the production of anti-aging hormones and help regulate mood disorders.

Getting enough of these essential nutrients is not always easy for women, but there are many ways to make sure you get enough omega-3s every day:

1) Eating foods rich in omega 3s such as fatty fish like salmon, tuna, mackerel, or sardines

 2) Adding ground flaxseed or chia seeds into your diet

 3) Try taking a supplement that contains 1000 mg of EPA


Omega-3 fatty acid deficiency can lead to anxiety, depression, and poor memory.

It is especially true for pregnant women and those who are breastfeeding.

There is a massive list of health benefits that omega 3s offer women – from reducing the risk of heart disease to relieving PMS symptoms.

#4 – Iron – What is it and Why do Women Need It?

What is Iron?

Iron is an essential mineral that facilitates the production of hemoglobin, which has a crucial role in transporting oxygen around the body.

Iron is a mineral that needs by our body for the production of red blood cells.

Iron supplements are for people who have been diagnosed with iron deficiency anemia.

But, what are the symptoms of iron deficiency?

The symptoms of anemia will vary from person to person and may not be present at all times, but often include reduced energy levels, poor appetite, dizziness, or lightheadedness during physical activity.

The daily recommended intake for iron ranges from 18mg to 27mg per day, but this may increase if you’re pregnant, lactating, or menstruating.

Iron supplements are a treatment for iron deficiency anemia.

Iron supplements are for anemia, vegetarians, pregnant women, and experienced blood loss through trauma or surgery.

Iron deficiencies can cause fatigue, weakness, dizziness, and shortness of breath.

What Supplements Should Women Take: Why Do Women Need Iron?

Iron is an essential nutrient that women need to be healthy. However, women of all ages are at risk for iron deficiency.

A lack of iron can lead to many issues, including fatigue and reduced cognitive performance.

In addition, Iron-deficiency anemia is a condition that can cause more pronounced symptoms such as headache, dizziness, pale skin, and shortness of breath.

Women who are pregnant or menstruating may also be at a higher risk for developing this condition as they lose blood during those life stages.

Iron is essential for women because they lose iron every month during menstruation and maintain a healthy iron level to avoid anemia.

Why do women need more nutrients than men?

Women need more nutrients than men because they have higher levels of estrogen and iron required to make red blood cells.

Women need more nutrients than men because they have higher levels of estrogen and iron required to make red blood cells.

But, unfortunately, they are also more likely to have anemia, osteoporosis, heart disease, and obesity.

It is partly due to the lower levels of testosterone in their body.

Many people take for granted that men and women need different amounts of nutrients because of their respective roles in childbearing.

However, this is just one reason women need more nutrients than men.

Women are more likely to suffer from chronic diseases than men, which means that they need to consume more nutrients to manage these illnesses.

Women also require more calories than men because they expend more energy daily due to the monthly menstrual cycle.

Furthermore, women are at higher risk for certain cancers and osteoporosis, so they need higher intakes of specific vitamins and minerals to protect themselves against these health risks.


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By Steve Wanjie

Steve Wanjie is a digital marketing specialist, SEO Expert, expert article writer, blogger, sex educationist, and businessman. He is the founder of Dijito Marketing and Laikipo.com. He works and lives in Nairobi Kenya.