4 Supplements Every Woman Should Know ABout (And Why They Matter)

Walk down any supplement aisle and it’s easy to feel overwhelmed. Multivitamins, powders, capsules, gummies — it can seem like you need all of them. The truth? Most women don’t need dozens of supplements.

If you focus on a strong foundation, you’ll cover the most common nutritional gaps that impact energy, hormones, mood, and long-term health.

Here are four of the most important supplements for women — and why they truly matter.

1. Vitamin D with Vitamin K: For Bones, Immunity & Mood

Vitamin D and K plays a critical role in:

• Calcium absorption and bone strength

• Immune system support

• Hormone regulation

• Mood stability
  
  

Many women are deficient — especially those who work indoors, live in colder climates, or regularly wear sunscreen (which blocks vitamin D production from sunlight). You can easily get your vitamin D levels checked at you doctor or buy a test online. Optimum levels are usually considered 35-55. And in order to help move vitamin into the cells, you need to add vitamin K- otherwise, the vitamin D actually pulls calcium out of your cells (not good).

Low vitamin D levels have been linked to fatigue, weakened immunity, and increased risk of bone loss over time.

Why it matters for women: As women age, bone density naturally declines. Adequate vitamin D and K helps protect against osteoporosis and supports overall vitality.

2. Magnesium: For Stress, Sleep & PMS Support

Magnesium is involved in over 300 processes in the body, yet many women don’t get enough through diet alone.

It supports:

• Relaxation and stress response
  
  

• Quality sleep
  
  

• Muscle function
  
  

• Blood sugar balance
  
  

• PMS symptom relief
  
  

If you struggle with tension, headaches, poor sleep, or menstrual cramps, magnesium may be especially helpful. We prefer Magnesium glycinate since it doesn't upset the stomach and has good absorption.

Why it matters for women: Stress depletes magnesium — and women often carry a significant mental and emotional load. Supporting your nervous system is essential for long-term wellness.

3. Omega-3 Fatty Acids: For Heart & Brain Health

Omega-3 fatty acids (found in fatty fish and certain plant sources) are powerful anti-inflammatory nutrients.

They support:

• Heart health
  
  

• Brain function
  
  

• Hormone balance
  
  

• Healthy skin
  
  

• Reduced inflammation
  
  

If you don’t eat fatty fish like salmon, sardines, or mackerel a few times a week, you may benefit from supplementation.

Why it matters for women: Heart disease is a leading health concern for women, and omega-3s play a protective role. They also support cognitive health and may help with mood regulation.

Ultimately, the best clean facial cleanser for you will depend on your skin type, concerns, and personal ingredient preferences. We hope this breakdown helps you make an informed choice on your journey to healthier, happier skin!