The Best Supplements For Us Women



I don’t know if it’s just me, or do you also think more about your health as you get older? I’ve always been one to take a multi-vitamin and not much beyond that but I figured as we get older our needs might change so I did a little research trying to find good quality vitamins and supplements specifically for us women.

To my discovery, there are quite a few out there and it can be quite overwhelming. “Just too much information”.  The two (2) questions that have been hanging over my head is “What exactly does my body need and how much?”

I read an article in Women’s Health Magazine, that states that we are most likely getting the nutrients we need. However, in order to give us the extra edge and stay out of the doctors office there are supplements that can give us a boost in the right direction.

That works for me.

The only thing is that it appears you would have to take each of these individually unless you find a one size fits all multivitamin. I haven’t come across one that has so if you should know of one, please let me know.

According to Keri Glassman, M.S., R.D., these are the ones that top the list.

Grape Seed Extract

What it does Protects against wrinkles and skin cancer.
How much you need 150-300 mg daily
Grape seed extract is rich in proanthocyanidins, a class of antioxidants 50 times as potent as vitamin E. Preliminary animal research at the University of Alabama at Birmingham has shown that it may reverse wrinkles, skin cancer, and other damage from UV rays. In pill form, it also helps maintain collagen and elastin, two ­building blocks of smooth skin.

Coenzyme Q-10

What it does prevents migraines
How much you need 100-300 mg daily
One possible cause of these killer headaches‚ which women are three times as likely to suffer from than men‚ is a lack of coenzyme Q-10, a compound made by the body. A study in the journal Headache found that when patients with lower CoQ-10 levels started taking a CoQ-10 supplement, their headaches were less frequent and less severe.


What it does Boosts energy
How much you need 1-4 g daily
This spice may help regulate blood sugar levels, which can keep your energy up through the day, according to a new study from the University of Birmingham in England. And no, you don’t have to carry a cinnamon shaker in your purse‚ take two 500-milligram cinnamon capsules around midday to help steady your levels before the afternoon slump.

Vitamin D

What it does Protects against cancer
How much you need 1,000 IU daily
In a review of 63 studies, getting more vitamin D was associated with a lower risk of colon, breast, and ovarian cancers. It’s hard to get enough through food alone, so taking it in pill form is your best bet.


What it does Quells PMS symptoms
How much you need 1,000 mg of calcium citrate daily for the two weeks before your period
According to a study in the Archives of Internal Medicine, women who get 1,000 milligrams or more have a 40 percent lower risk of having PMS symptoms.

Do you take multi-vitamins? Do you think that they make a difference for you?



  1. Dee says:

    A couple of added benefits to some of those.

    Cinnamon is known to lower blood glucose so if you suffer from diabetes and are having trouble getting the numbers down this may help some but NOT take the place of the meds your doc has prescribed. Meant as a boost or additive only.

    Grape seed. A friend of mine had a daughter diagnosed as ADD. She didn't want to start meds but looked into natural helpers. Grape Seed was something she found and read about. Started giving it to her daughter and her grades improved. Over the summer they stopped and the following year after school started her daughter asked for some because she could tell the difference in how she felt in school.

  2. Great post!

  3. Tammy says:

    I’ve had to start taking Vitamin D. I recently had some blood work done, and my Vitamin D was insufficient.

  4. Wow, I never knew about some of these, especially cinnamon. Thank you!

  5. I like taking Black Cohosh. It keeps my night sweats away and without hormones!

    • Dee says:

      I’ve never heard of Black Cohosh. I’ll have to look that up. Thanks for sharing.

  6. April Decheine says:

    Great post, yea there are so many things out there that have benefits for our system that we have no clue about.

  7. I don’t take vitamins but it is something that has been on my mind. I had no idea about CoQ-10 and migraines. I suffer from migraines a lot so this is something I should look into.

  8. Sam says:

    Great suggestions. I have been taking more vitamins lately. They seem more important as we get older.

  9. Anne says:

    I’ve started taking fish oil and vitamin D in addition to my multivitamin, and I should probably be adding some of these, especially the Calcium

  10. I don’t really take vitamins or supplements but I know I really need to start.

    • Emma says:

      Hi Crystal! Just saw that you were interesting in taking more vitamins/ supplements which is great! This post includes so many of the great things that women should be taking for their optimum health. I know my beautiful mother has become concerned with this. The products that she uses are Calcium, Vitamin D, Multivitamin and an antioxidant called OPC-3. She is feeling great with all this. Have a great day!

  11. i used to take vitamins all the time and just recently started back up again.

  12. Megan says:

    I believe all women should take a garlic pill a day. It keeps vaginal infections away!

  13. I just bookmarked this page and stumbled! I love informative posts like this to reference back to, thanks!

  14. Maggie says:

    Thanks for this information – I’m always trying to find the best vitamins for me!

  15. I am so bad ab out taking anything and I should be I do not eat well at all.

  16. Brandi @ Flip Flop Mama says:

    Thanks for posting the necessary stuff. I’m terrible about taking anything. The only thing I take is Biotin and I only just recently started taking it.

  17. I’ll add cinnamon and grape seed extract thanks to you!

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