10 Essential Supplements for Women's Health and Vitality
Discover how to build a wellness routine that nourishes your body and creative essence.
WELLNESS
11/18/20258 min read
As women, our bodies move through so many cycles, initiations, and reinventions. Over the years - especially through my own healing journey navigating burnout, stress, and the desire to feel fully alive in my body again - I’ve learned how much our vitality depends on the nourishment we give ourselves.
There was a time when I poured everything into my creativity and my work but left my own body last on the list. Eventually, I realized that to be a vessel for light, sound, and creative energy, I needed to care for the vessel itself. My radiance, my strength, my clarity - all of it began to shift when I introduced essential supplements into my daily rhythm.
Below is a lovingly curated list of the supplements that have supported me the most on this journey. You can explore each one and feel what resonates for your own path.
1. Multivitamins
For me, a good multivitamin became the baseline - the foundation that helped fill in nutritional gaps on days when life moved quickly and meals weren’t as balanced as I wished. A women’s multivitamin supports overall energy, immune health, and long-term vitality.
Ritual Multivitamin - Vitamin D3 for Immune Support*, Vegan Omega 3 DHA, B12, Iron
Goli Apple Cider Vinegar Gummy Vitamins
Nature Made Multivitamin Tablets with Vitamin D3 and Iron
What to look for in a women’s multivitamin
According to nutrition experts, when choosing a multivitamin for women you should prioritize:
Forms of nutrients that are easily absorbed (e.g., D3 instead of D2, methylated folate instead of folic acid)
The right nutrient focus for your life stage (e.g., pre-menopausal vs post-menopausal: iron, calcium, vitamin D needs differ)
Third-party testing / verification so you can trust the label
Realistic expectations: supplements don’t replace a healthy diet/lifestyle.
2. Omega-3 Fatty Acids
There was a period when my nervous system felt inflamed from stress and overstimulation. Omega-3s helped bring everything back into balance. They support heart health, brain clarity, mood stability, and even skin glow.
Triple Strength Omega 3 Fish Oil Supplement
Nordic Naturals Ultimate Omega
Arazo Nutrition Wild Caught Omega 3 Fish Oil
Key Things to Check Before Buying
Make sure the product specifies EPA + DHA amounts (these are the most studied omega-3 fats).
Check for third-party testing/purity (heavy-metals, PCBs) — quality matters.
Consider the form of the oil (some formulas use triglyceride form / re-esterified form for better absorption).
Take with a meal containing fat to boost absorption.
If you’re pregnant or planning to conceive, look specifically for DHA levels and safe sourcing.
Check for potential interactions (e.g., with blood clotting medications, surgery, etc.).
3. Vitamin D
Living a creative life often means hours inside studios, galleries, or behind screens - and despite living in the desert sun, I still found myself deficient in Vitamin D. Once I started supplementing, my mood, immunity, and energy noticeably improved.
Micro Ingredients Vitamin D3 + K2 Softgels
Nature's Bounty Vitamin D3 5000 IU Softgels
What to look for in a vitamin D supplement
Ideally the form D₃ (cholecalciferol), which is more effective at raising/maintaining blood levels than D₂.
Clear dosage listed (e.g., 1000 IU, 2000 IU) and suitability for your age/life stage
Quality assurance: third-party testing, good manufacturing practice
If you have special needs (vegan/vegetarian, need K₂ for bone health, etc.)—check labels
It may make sense to test your vitamin D level with your provider to decide proper dose.
4. Calcium
Strong bones are sacred - they hold the structure of our physical presence. Calcium became especially important for me as I learned more about women’s long-term bone health, especially as we age or lead physically demanding lives.
Nature Made Calcium Magnesium Zinc with Vitamin D3
What to Look for When Buying a Calcium Supplement
When choosing a calcium supplement, look for the elemental calcium amount—this tells you how much usable calcium you’re actually getting. The two best forms are calcium carbonate (higher dose, best taken with food) and calcium citrate (easier to absorb, gentle on the stomach).
For optimal bone and hormone support, choose a formula that includes vitamin D3, magnesium, or vitamin K2, as these help your body absorb and use calcium effectively.
Choose brands with third-party testing (USP, NSF, or GMP-certified) to ensure purity and quality. Since the body absorbs calcium best in smaller amounts, aim for no more than 500–600 mg at a time, and consider what you’re already getting through food.
5. Iron
There were phases in my life where I felt mysteriously exhausted no matter how much I slept. Iron deficiency was part of the reason. Iron supports oxygen flow, energy, and vitality - especially important for women during reproductive years.
When choosing an iron supplement, select a formula that lets you clearly see the amount of elemental iron you’re getting - because that’s what your body can use. Choose a form your body tolerates well (like ferrous bisglycinate for sensitive digestion). Check that the supplement is third-party tested, and ideally includes vitamin C or is taken with vitamin C to boost absorption. Avoid taking iron with calcium, dairy, tea or coffee, which block absorption. And most importantly: make sure the dose and form match your phase of life - whether you’re menstruating heavily, pregnant, vegetarian, or simply filling a mild gap. Taking iron is powerful, but it’s best when done with intention and quality.
6. Probiotics
My health changed dramatically when I started supporting my gut. Digestion improved, my skin brightened, and even my emotional balance shifted. Probiotics helped restore harmony in my body from the inside out.
Nature's Bounty Acidophilus Probiotic
Garden of Life Dr. Formulated Probiotics
When you select a probiotic, think of it as choosing a trusted ally for your inner ecosystem. Look for the exact strain name (scientific precision matters), and make sure that the label promises enough live organisms (CFUs) to still be potent when you take it. Quality packaging and storage count: these tiny beings need protection. Match the formula to your goal - whether that’s gut harmony, hormone support, or immune resilience - and opt for a brand that proves what it claims rather than making vague promises. In this way, your probiotic becomes not just another capsule, but a conscious choice in your body’s alchemy of vitality.
7. B Vitamins
Whenever I feel low on creative fire, B vitamins give me a noticeable lift. They support energy metabolism, mental clarity, and emotional well-being - keeping me grounded yet inspired.
Nature's Bounty Super B Complex
In your journey of creative flow and radiant vitality, choosing a high-quality B-vitamin complex means giving your body the energetic foundation it needs to turn food into fuel, support your nervous system, and nourish your mood and nervous rhythms. Seek a full spectrum B-complex that includes methyl-folate and methyl-B12, take it with food for optimal absorption, and choose a brand whose purity and transparency align with your vessel-of-light aesthetic. Regular intake (rather than mega-dosing) supports your ongoing energy, nervous-system resilience, and creative expression.
8. Coenzyme Q10 (CoQ10)
As I deepened self-care rituals, CoQ10 became a quiet ally. It supports mitochondrial energy - literally helping your cells sparkle with life. I noticed better stamina and more sustained energy throughout the day.
When choosing a CoQ10 supplement, treat it as choosing a luminous ally for your cellular vitality. Begin by ensuring the bottle states a recognised form of CoQ10 - preferably ‘ubiquinol’ for its superior bioavailability - or at least a clearly labelled form. Because CoQ10 is fat-soluble, the best formulas often come in softgels with a healthy oil base, so your body can absorb the nutrient rather than letting it pass through unused.
Focus on quality: select a brand that offers third-party testing, clearly lists the milligram dosage, and uses minimal fillers or unnecessary extras. Think of it as choosing sacred oil for your inner temple - purity matters.
Finally: take it mindfully, with a meal rich in healthy fats, and consider your unique rhythm - your age, your creative flow, your hormonal cycle. With smart choice and consistent use, CoQ10 becomes not just a supplement, but a support system for your radiance, energy and creative embodiment.
9. Collagen
My skin, hair, and joints all thanked me when I began taking collagen regularly. As we age, natural collagen declines, and supplementing can help maintain hydration, elasticity, and that soft luminous glow.
Vital Proteins Collagen Peptides Powder
Live Conscious Collagen Peptides Powder
When selecting a collagen supplement, think of it as choosing the sacred building blocks for your body’s temple of expression. Seek hydrolyzed collagen peptides (broken-down forms) so your body can absorb and weave them into your skin, tendons, joints and creative form. Choose a clear source - marine, bovine, or another - and align it with your lifestyle, ethics and sensitivities.
Look for formulas that include or pair easily with vitamin C, zinc and copper, because collagen doesn’t work alone - the body needs those allies to transform the proteins into living tissue. Opt for brands that offer third-party testing and transparent sourcing; purity becomes part of your ritual.
Above all, view the supplement as part of a holistic ritual: nourishing your body with clean protein, protecting it from UV, moving it with intention, grounding it in rest, and infusing it with creativity. A well-chosen collagen supplement becomes not a quick fix, but a continual act of devotion to your body as a vessel of light.
10. Magnesium
Magnesium became one of my most essential minerals - especially during stressful seasons. It calms the nervous system, supports sleep, reduces muscle tension, and enhances overall relaxation.
When choosing a magnesium supplement, think of it as consciously selecting a nightly bath for your nervous system and creative vessel. Choose a form you can absorb well - magnesium glycinate offers gentle, calming support; magnesium citrate can also help if your digestion or elimination rhythms need a little love. Always check the label for how much elemental magnesium you’re actually getting, and align the dose with your body’s needs rather than chasing ‘more’. A clean formula, third-party tested, minimal fillers, and timing your dose in the evening (when you’re retreating into your inner creative space) will create a powerful ritual of support for sleep, nervous system resilience, muscle recovery, and the restoration of your flow.
Conclusion
Women’s bodies move through continuous cycles of change, and each phase comes with unique nutritional demands that can’t always be met through diet alone. Hormonal fluctuations - from monthly menstruation to periods of high stress, perimenopause, and menopause - can impact everything from mood to energy levels to metabolic function. During these transitions, targeted supplements for women can help restore balance, support hormone health, and nourish the nervous system.
Modern living also contributes to nutrient gaps in the diet. Even with clean eating, today’s foods often contain fewer minerals due to soil depletion, while processed and convenience foods offer calories but lack micronutrients essential for women’s vitality. This is why many women choose to add a high-quality multivitamin or specific vitamins and minerals to ensure they’re meeting their daily needs.
In addition, many women face chronic lifestyle stress, disrupted sleep, and overloaded schedules. Over time, these factors can strain the adrenals, weaken the immune system, and contribute to mood swings or burnout. Supplements that support stress relief, sleep quality, and emotional balance - such as magnesium, B vitamins, or adaptogens - can be deeply beneficial in restoring equilibrium.
Finally, targeted nutrients play a significant role in energy, mood, and metabolic support. Omega-3 fatty acids, vitamin D, and B-complex vitamins, for example, help women maintain stable energy, uplift mood, and support healthy metabolism at every stage of life. Incorporating these women’s health supplements into a daily routine can make a noticeable difference in overall vitality, radiance, and resilience. Supporting your body is one of the most powerful acts of self-devotion. These supplements have been part of my own healing and awakening - helping me feel more grounded, radiant, and alive so I can continue creating, serving, and anchoring light in the world.
Always check with a healthcare provider to make sure these supplements align with your unique needs, and listen closely to your body’s wisdom. She always knows.
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