Taking essential supplements improves general well-being in women and could prevent diseases. Picture: Pexels

A healthy diet is critical to achieving a healthy lifestyle. Along with a balanced diet and regular exercise, it is important for many to have nutritional supplements on a regular basis to help their body function well. 

It is particularly important for women who not only have to undergo various hormonal changes throughout their lives but also deal with job stress that is so common these days. Taking essential supplements improves general well-being in women and could prevent diseases.

Here is a list of the most essential nutritional supplements and their potential benefits for women.


This mineral is mainly found in your body’s haemoglobin, the protein in red blood cells. It helps to deliver oxygen to cells through your blood supply. This helps in maintaining our body’s energy levels. 

Women of childbearing age are prone to anaemia or iron deficiency due to blood loss during menstruation which makes iron supplements a good idea for them. 

Omega-3 Fatty Acids

"Fats" are generally considered synonymous with unhealthy, but there are actually some ‘good’ fats out there, omega-3 being one of them. Omega-3 fatty acids are good for the heart as they decrease blood fats called triglycerides increase good cholesterol in the body. This lowers the risk of heart disease. Omega-3 also helps in relieving menstrual pain. 

Women who have high levels of triglycerides or who suffer from dysmenorrhea can opt to have fish oil capsules since fish like salmon, mackerel, sardines, and herring are the best source of omega-3. 


Calcium is well known to be the mineral that promotes bone growth. Women are four times more likely than men to find themselves dealing with osteoporosis – a condition where bones become weak and prone to damage. 

Studies have also indicated that calcium may help in preventing breast cancer and premenstrual syndrome. 

Folic Acid

Folic acid is a B vitamin prescribed to pregnant women as it prevents neural-tube birth defects in the developing child. It also reduces the body’s levels of homocysteine, an amino acid, which is linked to strokes, cardiovascular disease and dementia. 

Vitamin D

One of the most essential vitamins, it is converted to calciferol in the liver and kidneys which helps the body in absorbing the calcium that it receives from food. This fat-soluble vitamin this plays an important role in maintaining healthy bones and preventing conditions like osteoporosis. 

New studies also suggest that Vitamin D protects cells against damage thereby preventing cancers in the breasts and ovaries. 

Vitamin C

Vitamin C helps in boosting the immune system and as an antioxidant, it is involved in the synthesis of amino acids and hormones. It also helps in creating collagen which contributes to smooth, youthful looking skin. 

Besides this, it helps in destroying free radicals that are released in the body during exercise and can destroy your DNA besides being a hurdle to muscle growth. 

So, whether you’re 14 or 40 and whether you’re dealing with menstrual issues or pregnancy, it is evident that nutritional supplements along with a healthy diet are important for women. 

However, it is important to choose supplements that you really require or are deficient in, as too much of a good thing can be bad for you. While all of our bodies run on more or less similar principles, differences in age, sex, genetics and lifestyle make our needs widely different. 

* Visit a medical centre and consult your doctor to discuss the best supplements based on your body's needs.


Guest Author Bio:

Jessica Smith is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, she is also caught by the fashion bug.