Ultimate Guide | Supplements for Women's Health

By Aroluxe MarketingMarch 17, 2025

You've likely come across supplements labeled "for men," "for women," "for seniors," or "for children" and wondered if you really need a gender or age-specific formula.

The answer; it depends.

Sometimes, it's just a clever marketing tactic designed to cash in on the appeal of a "personalized" experience.

Protein powder is a good example. Your body needs the same amino acids and protein to recover and build muscle, regardless of gender. Some 'protein for women' formulas might include added nutrients like folic acid or dosage instructions tailored to a woman's caloric needs, but as long as you choose a reputable brand— protein is protein.

Probiotics supplements are another product often labeled towards a specific gender. Most probiotics aren't gender-specific. What really matters is choosing a high-quality probiotic with diverse strains and an appropriate quantity to support your gut health effectively.

That said, there are exceptions.

Women do have unique nutritional needs. To further complicate things, a woman's dietary requirements can shift drastically throughout life, influencing which nutrients may be most important at different life stages.

In this ultimate guide to women's supplements, we'll break down the key nutrients women need during all life stages and explore why certain supplements can be necessary for a woman's optimal health and well-being.

Reasons Why Women Should Consider Taking Supplements

If you aren't confident that you're getting enough nutrients through diet alone (most women don't), taking supplements can help fill any nutritional gaps. Additionally, there are times in a woman's life when certain nutrients are required in higher amounts than what diet alone can typically provide.

We will discuss the key nutrients a woman needs throughout life, including specific life stages and lifestyles. But first, here are a few reasons why women should consider adding supplements and some expert supplement suggestions that can help support overall health, balance hormones, boost energy, and promote longevity.

Hormone Balance

Hormones influence everything from mood and energy to skin health and weight. Keeping hormones balanced is key to overall well-being. For women, this can be tricky because hormones fluctuate a lot, especially during different life stages like menstruation, pregnancy, and menopause.

Specific vitamins and minerals are essential for maintaining optimal hormone levels and balance. While exact nutrient needs vary based on a woman's life stage and individual health, magnesium, vitamin D3, and omega-3 fatty acids are some supplements women should consider for hormone health. Another supplement that promotes healthy female hormones is chasteberry.

Chasteberry Liposomal from Revive MD helps support natural progesterone production by influencing the pituitary gland and promoting hormonal balance in cases of low progesterone. It enhances progesterone availability by slowing its breakdown, allowing levels to remain elevated for longer. Additionally, it helps regulate prolactin levels, which can indirectly boost progesterone production by minimizing prolactin's suppressive effects.

One important thing to note about hormones is that supplements alone may not be enough to replenish lost hormones and achieve hormone balance. Regular hormone blood work is important, and if a deficiency is found, women should consider hormone replacement therapy for women to help restore balance.

For more, read “Best Supplement To Balance Hormones.”

Better Sleep

Quality sleep is essential for physical and mental well-being. Yet many women struggle with falling or staying asleep. There are many supplements that can support better sleep.

Some forms of magnesium are excellent for promoting relaxation and better sleep. Ashwagandha is another supplement to consider. This natural adaptogen is well known for helping lower cortisol levels, making it easier to unwind.

Melatonin is also touted for regulating the sleep-wake cycle, especially during hormonal changes. However, many people don't tolerate melatonin supplements very well.

Our favorite sleep formula is Revive Sleep. This melatonin-free sleep support supplement is formulated with four science-backed ingredients to optimize sleep quality and improve nighttime restfulness. It works with your body's natural processes to promote relaxation, reduce the time it takes to fall asleep and enhance overall sleep efficiency.

Weight Management

Whether it's due to a hormone imbalance, a slowed metabolism, less muscle mass, an underactive thyroid, insulin resistance, or simply not enough energy to exercise, weight gain is something many women struggle with.

Medical weight loss drugs are really popular, but there are also lots of supplements that can provide natural weight management support. Yohimbine is a powerful supplement that supports weight loss by helping to promote the breakdown of stored body fat and improve circulation. This leads to increased energy and endurance during exercise. As a bonus, yohimbine is also known to promote sexual health and function.

The Revive Metabolic Balance Bundle is also worth considering. It contains inositol and glucose, a powerful combination that works to regulate blood sugar, improve insulin sensitivity, and support hormonal balance.

For more tips on weight loss, read “8 Methods to Help You Lose Body Fat” and “Here's Why Your Diet Isn’t Working.”

Optimal Bone Health

Women are at a higher risk than men for bone density loss and conditions like osteoporosis, primarily due to drops in estrogen levels, particularly during menopause.

Essential nutrients like calcium, magnesium, and vitamin D/K are crucial for maintaining bone strength and density, helping to ensure long-term bone health.

Supplements like phytoestrogens can help support healthy estrogen levels, but in some cases, hormone replacement therapy may be necessary to manage estrogen loss and protect bone health.

Anti-Aging

Visible signs of aging—wrinkles, sagging skin, hair thinning, and brittle nails—are a common concern for most women. While these changes are natural, they don't have to happen as quickly or drastically. The right supplements can make a big difference.

Consistently taking a quality multi-source collagen supplement like Revive Collapure is one of the best ways to support healthy hair, skin, and nails. Collagen helps maintain skin elasticity, supports hair growth, and strengthens nails from within.

Energy and Vitality

Whoever said a woman's work is never done was 100% correct. Balancing work, family, and everything in between can leave you feeling drained.

B vitamins, iron, and magnesium are crucial for maintaining energy levels. They support your body's ability to convert food into fuel, helping you stay energized and ready to take on your never-ending to-do list.

Mood and Mental Clarity

Mood swings, brain fog, and fatigue are common struggles for women, and deficiencies in certain nutrients such as magnesium, vitamin D, and omega-3 fatty acids can disrupt mental clarity and emotional balance.

For optimal cognitive function and mood regulation, you want to ensure your body is getting plenty of those nutrients, but you might also want to consider other supplemental support.

Adaptogens like ashwagandha are well-known to help support stress reduction and emotional balance. Suntheanine (L-Theanine) is another excellent compound known to promote relaxation without drowsiness, helping to alleviate stress and anxiety.

And if you think hormones could be to blame, you should consider a quality chasteberry supplement to support hormonal balance.

Better Digestion

Digestive health is vital for nutrient absorption and overall well-being. Many women experience digestive issues due to hormonal shifts, stress, or irregular eating habits.

Probiotics should be prioritized to maintain a healthy gut microbiome and improve digestion. A fiber supplement to support regularity is also a good idea if you aren't getting enough from food.

There are also many other gut health supplements that are designed to support digestive health. Some of our top-sellers include: GI+ from Revive, Gut Health+, and Stomach Guard Bundle.

Immune Support

A strong immune system is essential for health, especially as we age or during stressful times (and whether we want to admit it or not, women do worry and stress more than men).

Vitamins C and D/K, along with zinc, are all great vitamins and minerals to supplement with to support immune function. This ensures your body gets the support it needs to avoid being sidelined by illness and maintain a healthy immune response. This immune health bundle should cover all those bases.

Another supplement for immune health that many don't consider is an adaptogenic mushroom complex. Mushrooms like lion's mane, reishi, and chaga are a natural way to not only strengthen the immune system, but also enhance cognition, reduce stress, fight inflammation, and support healthy joints and skin.

You can also find immune health supplements with a blend of immune-boosting ingredients, like Revive Immune Defense.

Heart Health

Heart failure is a serious condition that impacts women of all ages and remains a leading cause of hospitalizations and death among older adults. As the condition progresses, the risk of mortality increases significantly, especially with age.

Proactive heart care is essential at every stage of life, and there are many natural ingredients that you can take to support long-term cardiovascular health.

Coenzyme Q10 (CoQ10), an essential nutrient that plays a crucial role in energy production and cellular function, is one of the supplements you can take for heart health. Olive oil extracts, arjuna extracts, and curcumin are also excellent for cardiovascular support.

If heart health is a top priority, Heart from Revive contains CoQ10, curcumin, Rejuna® (a proprietary arjuna extract), and Benolea (a high-quality olive leaf extract), as well as other vitamins and ingredients with cardiotonic properties to provide a comprehensive profile to support heart muscle function and health.

If heart health is a top priority for you, we suggest the Heart Health Bundle from Revive. It includes Heart from Revive as well as a blood pressure support supplement and an Omega 3 supplement.

To Support Changing Life Stages

Women need certain nutrients in higher amounts during different phases of life, and diet alone often doesn't meet these increased needs. We will discuss each stage in depth further down.

Supplements help ensure that women get the essential nutrients their bodies require to thrive during these transitions, supporting everything from hormonal balance and bone health to energy levels and overall well-being.

Key Nutrients for Women

As humans, we all have some of the same basic nutritional needs, like protein for muscle repair, Omega-3s for heart and health and reducing inflammation, Vitamin D for immune function and bone health, and essential vitamins like B12 for energy production.

That said, everybody is different. Life stages, activity levels, and health conditions all shape the key nutrients we require. For example, if you are active, your body will need more nutrients for energy and recovery. Certain medical conditions can also demand more targeted nutrient support.

Women also have unique nutritional needs. To add another layer of complexity, the key nutrients women need aren't one-age-fits-all—they change with each life stage. Actually, they can fluctuate day-to-day during some stages of life.

While some nutritional requirements stay the same, others shift depending on age, lifestyle, and life events like pregnancy or menopause. Here are the key nutrients females need during all life phases and the ones that are more important during specific age ranges and scenarios.

Essential Nutrients for Women for All Life Phases

There are some nutrients women need no matter their age, lifestyle, or activity level. If you're not sure you are getting these nutrients through food alone, a quality supplement is often necessary to fill the gaps.

Antioxidants

Antioxidants are essential for protecting the body from free radicals (unstable molecules that can damage cells and accelerate aging.) They also reduce the risk of certain health issues and support overall well-being throughout all life phases.

Key antioxidants include:

Vitamin A: Essential for eye health, skin, and tissue repair. You'll find vitamin A in foods like carrots, sweet potatoes, kale, and spinach. It comes in two forms: retinol (from animal sources) and beta-carotene (from plant sources), which your body converts into vitamin A.
Vitamin C: While it is best known for its immune-boosting properties, vitamin C is also important for women because it supports skin health, helps your body make red blood cells, and boosts levels of norepinephrine, which makes you feel more alert and enhances concentration.

You can get a daily dose of vitamin C from citrus fruits, berries, bell peppers, and broccoli. However, during times of illness or stress, your body may need higher levels of vitamin C and require vitamin C supplementation.

Vitamin E: Vitamin E is an antioxidant that helps protect cells from damage and supports healthy skin. It can be obtained from foods like sunflower seeds, almonds, spinach, and wheat germ.

Calcium

Calcium is one of the most crucial nutrients for women at every stage of life. It's best known for maintaining strong bones, which is essential for preventing conditions like osteoporosis.

During younger years, calcium plays a major role in building a solid foundation of bone health, while in adulthood, it helps maintain that density. Post-menopausal women are especially at risk for bone loss due to decreased estrogen levels, so getting enough calcium can help offset that.

You can find calcium in a variety of foods like dairy products, leafy greens, fortified plant-based milk, and almonds. However, because it can sometimes be tough to get enough from diet alone, many women benefit from a calcium supplement, especially with age or during pregnancy when demands are higher.

Vitamin D

While calcium is the best mineral for bone health, vitamin D3 is a close second. It works hand-in-hand with calcium to maintain bone density and support overall bone health. Vitamin D also plays a crucial role in immune function and helps the body fight infections and inflammation.

There is a lot of hype around vitamin D supplements right now. This is because more and more research is emerging that suggests a link between vitamin D deficiency and a wide range of health issues, including bone diseases like osteoporosis, certain cancers (breast, colorectal, prostate), cardiovascular disease, diabetes, autoimmune diseases, depression, anxiety, and neurological conditions like dementia.

Vitamin D is an essential nutrient needed throughout a woman's life, especially if she's pregnant, has limited sun exposure, or lives in a region with long winters.

Sunlight is the most natural source of vitamin D; it can also be found in fatty fish, fortified dairy products, and plant-based milk. You can also supplement with a quality vitamin D supplement to ensure adequate amounts.

Another thing to note is that you should take vitamin K with vitamin D. Research suggests that taking vitamin D and vitamin K together can optimize your body's ability to metabolize calcium.

Many supplement companies already add vitamin K to their vitamin D formula, but be sure to check the product label.

Iron

Iron is essential for carrying oxygen through the blood to every cell in your body and plays a critical role in overall energy levels and metabolic function. Without adequate iron, women may experience fatigue, weakness, or even anemia.

Iron-rich foods like red meat, beans, lentils, and spinach can help keep iron levels steady. However, since women are at an increased risk for iron deficiency, ion supplementation is sometimes necessary, especially during menstruation, as blood loss leads to a greater need for iron to replenish what's lost.

Magnesium

Magnesium regulates muscle function, energy production, and overall well-being. It also plays a significant role in digestion and mood support, making it vital during all life phases.

It is one of the most important minerals for muscle recovery and overall relaxation. It's also one of the most common deficiencies, especially among active individuals, which is why magnesium supplements are so popular.

Magnesium can be found in foods like nuts, seeds, whole grains, and avocados. However, since most people can use more than they get from food alone, a quality magnesium supplement is often needed to fill gaps. Quality magnesium supplements are also more bioavailable, meaning your body can absorb and use the mineral more effectively.

Omega-3 Fatty Acids

Omega-3 fatty acids are some of the most important fats for overall health. They play a crucial role in supporting heart health, enhancing brain function, and reducing inflammation, which makes them especially important for women at every life stage.

Omega-3s help improve circulation, regulate cholesterol levels, and support mood and cognitive function. These essential fats are also known for their anti-inflammatory properties, which can be beneficial for women experiencing hormonal changes or joint issues.

While you can find omega-3s in fatty fish like salmon, mackerel, and sardines, plant-based sources such as flaxseeds, chia seeds, and walnuts are excellent alternatives. However, most people get way too many omega-6s in their diet and not enough omega-3s. Supplementing with a high-quality omega-3 supplement is the best way to ensure you meet your needs for these essential fats.

Folate (Vitamin B9)

While its importance is often emphasized during pregnancy, folate, or vitamin B9, is essential throughout a woman's life. Folate is key in DNA synthesis, cell repair, and overall cellular function.

From adolescence to adulthood, folate supports healthy cell division, cognitive function, and the production of red blood cells. It also helps maintain heart health by reducing homocysteine levels, which, when elevated, can increase the risk of cardiovascular issues.

Folate continues to be important for cell health and energy production during perimenopause and menopause. As the body experiences hormonal shifts, maintaining an adequate intake of folate helps support overall well-being.

Folate is found in foods like leafy greens, oranges, and legumes. However, folate supplementation is often needed by some women, especially those with higher nutritional needs or restrictive diets.

Vitamin B12

Vitamin B12 is another vitamin that women need to ensure they are getting enough of throughout all life stages. It plays an important role in nerve health, red blood cell production, DNA synthesis, energy production, and overall cellular function.

B12 deficiencies can lead to fatigue, weakness, and neurological issues. Proper intake can help support cognitive function, reduce the risk of anemia, and keep energy levels steady.

Since B12 is primarily found in animal products like meat, fish, eggs, and dairy, women who don't consume animal-based foods must ensure they're getting enough through a quality B Complex supplement. However, even for women who consume animal products, it can still be challenging to get enough B12, especially considering that B12 absorption tends to decrease with age.

Nutrients for Specific Female Life Phases

Certain nutrients might be needed in higher or more targeted amounts at certain times in a woman's life. Of course, every woman's needs are different, but here's a general guide to the key nutrients and supplements women need at different life stages and why they matter.

Some on this list are ongoing, meaning you should start them in young adulthood and continue through later years, while others may only be needed in higher amounts during particular life phases.

Also, remember that all the nutrients listed above are needed in all life phases, even if they aren't listed for a particular life stage.

Young Adulthood (20s-30s)

Iron: To replenish iron lost during menstruation.
Calcium: Essential for building and maintaining peak bone mass, reducing the risk of osteoporosis later in life.
Vitamin D & K: To aid calcium absorption and support bone formation.
Omega-3s: Promotes brain health, reduces inflammation, and is great for hormone health.
Folate: Important if you are planning for pregnancy to reduce the risk of neural tube defects and support overall cellular health.
Choline: Important for brain health and cell membrane structure, especially during early pregnancy planning.
Chasteberry: Enhances female hormone balance to provide natural relief from PMS, menstrual cramps, and fertility support.
Collagen: Collagen production slows down in your 30s. Start supplementing now to support skin elasticity, joint health, and bone strength.

Perimenopause (40s-50s)

Iron: If you are still menstruating, continue taking iron to compensate for blood loss and prevent anemia.
Vitamin D, K, and Calcium: With declining estrogen levels, these nutrients are crucial for preserving bone density.
Magnesium: Supports muscle relaxation, better sleep quality, and may help reduce mood swings.
Omega-3s: Helps manage inflammation and hormone balance.
B Vitamins (B6, B9, B12): Supports energy levels, brain health, and mood regulation.
Vitamin E: May help with hot flashes and other symptoms associated with estrogen decline.
Chasteberry: Enhances female hormone balance to help improve per-menopausal symptoms like mood swings, hot flashes, and sleep disturbances.
Collagen: As you enter perimenopause, your body produces significantly less collagen. Supplementing with a quality collagen peptide like CollaPure can help replenish declining collagen levels, promoting firmer skin, stronger joints, and improved hair and nail health.
Creatine: Creatine is not reserved for men or bodybuilders. Supplementing with creatine has some impressive benefits, especially as we age. Studies show that creatine can help combat age-related muscle loss and improve and preserve cognitive function.
Glucosamine: Your 40s is when many women start to notice achy joints. This compound helps maintain the structure and integrity of cartilage.

Menopause

Calcium & Vitamin D/K: To continue to prevent bone loss and support overall skeletal health.
Omega-3s: For heart health, hormone balance, and inflammation reduction.
Vitamin B6: To support declining energy levels and for mood stabilization.
Magnesium: Helps with sleep, muscle health, and mood.
Vitamin E: May alleviate hot flashes and other menopausal symptoms.
Collagen: To replenish collagen levels to help support skin elasticity, joint health, and bone strength.
Chasteberry: Can help balance hormones, reducing common symptoms of menopause such as mood swings and hot flashes.
Creatine: To help lessen age-related muscle loss and improve cognition.
Glucosamine: To help maintain the structure and integrity of cartilage, which cushions the joints.

Post-Menopause and Senior Years

Protein: To counteract age-related muscle loss and maintain physical strength.
Vitamin D & K, Calcium: Supports bone density and reduces the risk of osteoporosis.
Magnesium: Aids muscle function, bone health, and cardiovascular health.
Omega-3 Fatty Acids: Reduces inflammation and supports brain, heart, and joint health.
Vitamin B12: Often harder to absorb with age, B12 supports energy and nerve health.
Collagen: Helps improve joint comfort and bone health.
Zinc: Supports immunity, wound healing, and skin health.
Creatine: To help lessen age-related muscle loss and improve cognition.
Glucosamine: To help cushion joints and alleviate joint pain.

Pregnancy

Folate: Prevents neural tube defects and supports rapid cell growth in the fetus.
Iron: Necessary for increased blood volume and oxygen transport for both mother and baby.
Choline: Plays a critical role in fetal brain and spinal cord development.
Iodine: Supports healthy thyroid function, critical for fetal growth and neurological development.
Vitamin D: Aids calcium absorption for fetal bone development and maternal bone health.
Omega-3s: Particularly DHA, for the baby's brain and eye development.
Calcium: Supports the development of the baby's skeletal system.

Key Nutrients to Consider to Match Your Lifestyle

While your life stage plays a significant role in determining your nutritional needs, your lifestyle habits also have an impact. Whether you're under stress, living an active lifestyle, following a specific diet, or managing a busy schedule, your supplement stack may require certain nutrients.

Here are some common lifestyle scenarios and the key supplements that may support your needs:

During Chronic Stress (mental or physical)

Magnesium: Reduces cortisol and promotes relaxation.
Vitamin C: Supports adrenal function and boosts immunity.
B-Complex Vitamins: Help combat fatigue and support energy production.
Ashwagandha: A calming herb that helps manage stress levels.
L-Theanine: Promotes calmness and reduces anxiety.

If You Live an Active Lifestyle

Protein: Essential for muscle repair and recovery.
Collagen: Supports joint health and flexibility.
Electrolytes: Replenish minerals lost through sweat.
Vitamin D: Aids bone strength and muscle function.
B Vitamins: Help convert food into energy, supporting endurance.
Creatine: Enhances strength and high-intensity performance.

Vegan/Vegetarian Diets

Vitamin B12: Crucial for nerve function and energy levels.
Iron: Supports energy and helps prevent anemia.
Zinc: Important for immune health and protein synthesis.
Vitamin D: Vital for bone health, especially from non-animal sources.
Omega-3s (from algae): Essential for heart and brain health.

Busy Lifestyle or Irregular Eating

B-Complex Vitamins: Combat fatigue and improve metabolism.
Fiber: Supports digestive health and regularity.
Probiotics: Aid digestion and gut health, especially with irregular meals.
Vitamin C: Supports immune health, particularly during stress.
Magnesium: Helps with muscle function and sleep.

Women's Health Supplements Experts Recommend

The supplement space is a multi-billion-dollar industry with thousands of companies and products to choose from. You can find them at the grocery store, nutrition shops, online retailers like Amazon, and countless other places.

The options are truly endless, and it's easy to assume that all supplements are the same; so why not reach for the cheapest, right? Wrong… not all supplements are created equal.

For starters, supplements aren't regulated by the FDA in the same way that medications are. This means there's no guarantee of their safety, quality, or efficacy, making it crucial to purchase supplements only from reputable companies.

Additionally, many companies don't provide efficacious dosages or use the highest-quality ingredients, which means you may not get the full benefits you're expecting.

At Revive, our formulas are crafted with pure, effective ingredients, rigorously lab-tested, and certified to ensure quality and potency. We never include filler ingredients—every component is chosen for its proven benefits, ensuring you get the support you need without anything unnecessary.

Our comprehensive formulas are trusted by medical professionals and designed to address your health goals at every stage of life, providing a level of care and efficacy you can rely on.

To make finding the supplements you need easier, we've put most of them in one convenient women's health supplements section on our website. Which supplements you choose will depend on your specific health goals, life stage, and individual needs.

However, as mentioned above, whether you are 20 or 70, there are key nutrients that women should consider incorporating into their daily routine to support overall health. Here is a list of some of them. Many of these supplements have overlapping ingredients, so always check the labels to avoid unnecessary duplication.

Additionally, here are some helpful articles to add to your reading list that will help you better understand supplement timing, dosing, and how they can fill gaps and improve your health:

Conclusion

Our bodies are unique as women. Understanding your changing needs is the first step toward taking control of your health. Whether you're navigating a specific life stage, addressing a health concern, or simply looking to feel your best, the right supplements can make all the difference.No matter your life stage or women's health needs, Revive has a women’s health supplement designed to support you. Explore our women's health line, and if you have any questions, never hesitate to reach out.

And if you have a man in your life and want to know more about the best supplements for him, check out— “Best Supplements For Men's Health, Strength, And Virility.”

Cart0 items