We all want to feel our best, but the truth is, modern life doesn’t always make it easy. Indeed, it’s often downright impossible to find time for self-care, and we end up caught in a cycle of skipped meals, late-night scrolling, and poor sleep, which leads to so many of us feeling drained, foggy, and totally disconnected from our bodies. That’s where smart, targeted supplementation can make a difference, according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine.
Most people have nutrient gaps—especially women of childbearing age—and they don’t even realize it. “Many women are low in key nutrients like B vitamins, vitamin D, magnesium, and iron,” Lane says. “These nutrients play important roles in supporting mood, hormonal health, immune function, and energy production—which is why they’re often at the core of the best supplements for women.”
- ABOUT OUR EXPERT: Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic physician and the director of Arizona Natural Medicine.
The best supplements for women
While supplements aren’t a replacement for a balanced diet, they can help fill in the gaps—especially during certain life stages when your needs shift dramatically, like pregnancy, postpartum, or menopause. “Each phase of a woman’s life comes with unique demands,” Lane says. “Targeted nutrients can help support your body through those changes—whether you’re building a baby, navigating your cycle, or in the midst of menopause.”
Read More: Balance Your Hormones Naturally With These Supplements
Lane recommends beginning with just a few high-impact essentials. These aren’t trendy powders or flashy blends; they’re foundational nutrients that address common deficiencies and support everyday resilience, helping you feel more energized, balanced, and focused.
Whether you’re deep in your reproductive years, approaching menopause, or just trying to feel like yourself again, these picks can help support your body without overcomplicating your routine.
1. Vitamin D3: The Foundational Nutrient
If there’s one supplement Lane recommends to nearly every woman, it’s vitamin D3—and for good reason. One study published in the journal Scientific Reports found that vitamin D deficiency was more common in females than in males, with 17.8 percent of females having serum 25(OH)D levels below 30 nmol/L, compared to 13.6 percent of males.
“Most women are deficient, especially if they spend a lot of time indoors or wear sunscreen regularly,” she says. That’s because your body makes vitamin D naturally when your skin is exposed to sunlight—specifically UVB rays. But if you’re indoors most of the day, live in a northern climate, or apply sunscreen (which blocks UVB to protect your skin), your ability to produce vitamin D drops significantly. “Over time, this can lead to low levels that affect everything from your mood to your immune system,” says Lane.
Vitamin D3 plays a role in everything from immune function and mood to bone health and hormone regulation. It also supports metabolic health and overall wellness. For best absorption, Lane recommends taking it with a meal that includes healthy fats (think: avocado toast or a spoonful of nut butter).
Read More: How To Choose The Right Vitamin D Supplement For You
Consider having your vitamin D levels checked annually to personalize your dosage and avoid taking too little—or too much.
2. B-Complex: The Energy + Mood Multitasker
When it comes to supporting everyday energy and hormone health, a high-quality B-complex is Lane’s second go-to. “B vitamins are essential for energy, nervous system health, stress resilience, and hormone metabolism,” she explains—but not just any B vitamins will do. She specifically recommends looking for activated forms like P5P (pyridoxal-5-phosphate, the active form of B6) and methylcobalamin (the bioavailable form of B12) for better absorption and results.
Why those forms? “P5P plays a key role in synthesizing neurotransmitters like serotonin and dopamine, which influence mood, sleep, and stress resilience,” says Lane. “It also supports progesterone metabolism, making it especially important for women with hormonal fluctuations.”
Meanwhile, methylcobalamin is crucial for nervous system health, energy production, and detoxification. These active forms are more bioavailable, especially for individuals with genetic variations (like MTHFR) that may affect nutrient conversion.
Low B levels can lead to symptoms like fatigue, brain fog, poor sleep, mood swings, and even irregular cycles—especially during times of stress, when these nutrients get used up more quickly, she explains.
Pro tip: Take your B vitamins in the morning, since they’re naturally energizing and can help jumpstart your day.
3. Iron: Essential for Cycle Health
Iron might not get as much spotlight as other nutrients, but for many women—especially those in their reproductive years—it’s a non-negotiable, according to Lane. “If you’re menstruating, there’s a good chance you’re low in iron, particularly if your cycles are heavy,” she says. “I test for iron deficiency all the time—and I treat it just as often.”
Read More: How To Take Your Iron: The When, Why, Where, And What
Iron plays a vital role in the production of hemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body. Without enough iron, your cells can’t get the oxygen they need—leading to fatigue, dizziness, brain fog, headaches, and shortness of breath, Lane warns. It also impacts cognitive performance, exercise capacity, and even immune function.
“Women with iron deficiency may also notice feeling cold often, brittle nails, or increased hair shedding,” Lane says. “Many women attribute these symptoms to stress or hormones—but in some cases, low iron may also play a role.”
But it’s not one-size-fits-all. Before you start supplementing, it’s important to get tested. “Too much iron can be harmful, so I always recommend confirming a deficiency first—either with your provider or through a simple blood test,” she adds.
You’ll want to take your iron supplement with a source of vitamin C, like orange juice, bell peppers, or a C supplement in order to enhance absorption, per research. Avoid taking it with calcium (milk, cheese, yogurt) or coffee, as they can reduce how much iron your body takes in, Lane adds.
Read More: Vitamin C Is As Important As Ever—And Not Just For Immune Support
Bottom Line
Supplements aren’t a cure-all—but when used thoughtfully, they can help restore balance in a world that constantly drains us. Whether you’re dealing with fatigue, mood shifts, hormone changes, or just want to feel more like yourself again, these three picks are some of the best supplements for women to start with.