Women’s health is an incredibly broad and beautiful topic. It covers everything from hormonal balance and reproductive health to bone strength, mood stability, immunity, skin vitality, and so much more. And while a well-balanced diet, regular exercise, and a good night’s sleep are key players, there is another piece to the puzzle that is essential: supplements.
The daily juggle is real with so many demands on women’s bodies and lives - whether it’s managing a career, raising children, handling stress, or navigating the hormonal shifts that come with every life stage – the mental load can be overwhelming and it’s no wonder that many women turn to supplements to help support their overall well-being.
But here’s the thing: not all supplements are created equal! Quality matters, ingredients matter, and most importantly, choosing the right supplements for your body and lifestyle matters.
No idea where to start? Too many to choose from? Below we breakdown the key supplements that can support women’s health, how they work, and what to look out for when choosing your brand!
Multivitamins: The Daily Foundation
A high-quality multivitamin acts as a nutritional safety net - even the healthiest eaters can miss out on essential nutrients now and then. Multivitamins help fill those nutritional gaps, providing a broad range of vitamins and minerals that support daily bodily functions - supporting immune health, bone health and enhancing skin, mood, metal health and brain function, alongside aiding metabolism and boosting energy levels!
For women, it’s particularly important to look for a multivitamin that includes:
B-vitamins – for energy production, nervous system health, and mood support.
Calcium and Vitamin D – to maintain strong bones and reduce the risk of osteoporosis.
Folate (or folic acid) – crucial for reproductive health and prenatal support.
Recommendation: Our Optimum Multivitamin (Vegan formula) is full spectrum, containing highest quality nutrients in their natural forms - including natural versions of common ingredients - without artificial additives and flow agents. There is no better multivitamin on the market!
Calcium & Vitamin D: Bone Support for the Long Run
Women are at higher risk for developing osteoporosis later in life, especially after menopause when oestrogen levels drop. Calcium is the building block of strong bones, but it needs vitamin D to help the body absorb it properly.
Vitamin D also plays a big role in immune function, mood regulation, and muscle health – so this one’s especially important.
The body can produce vitamin D when the skin is exposed to sunlight, however the ability to synthesise vitamin D depends on various factors such as geographical location, skin pigmentation, time of day, and season! Also, whilst vitamin D-rich foods contribute to daily intake, it is difficult to for us to get enough from food alone.
Recommendation: With highly absorbable D3, our Vitamin D3 Complete supports immune function, boosts mood, promotes overall wellness, and it the only one on the market to have all the essential cofactors to maximise Vitamin D3 absorption and effectiveness! Magnesium (activates Vitamin D), boron (supports Vitamin D metabolism), K2 (directs calcium to bones instead of arteries), and zinc (enhances immune function and absorption).
Magnesium: The Calming Mineral
Often referred to as “nature’s chill pill,” magnesium supports everything from muscle function and sleep quality to stress reduction and hormone regulation.
For women, magnesium is particularly beneficial during the menstrual cycle. It can help reduce PMS symptoms like cramps, anxiety, and irritability. It’s also key for maintaining energy levels and supporting restful sleep - two things we could all use more of.
Recommendation: Our Magnesium Glycinate is particularly beneficial due to its high absorbability and gentle effect on the stomach. When magnesium is bound to glycine, it forms the compound magnesium glycinate. Glycine helps facilitate the absorption of magnesium in the body, making magnesium glycinate a highly bioavailable form of magnesium supplement - essential for over 300 enzymatic reactions in the body.
Omega-3 Fatty Acids: For Heart, Hormones, and Mood
Found in fatty fish and flaxseed, omega-3s are essential fats that reduce inflammation, support brain health, balance hormones, and improve cardiovascular health.
For women, omega-3s have also been linked to better skin hydration, improved mood (especially in postpartum or perimenopausal phases), and even reduced menstrual pain.
Recommendation: Fish oil supplements with a high EPA and DHA content like our Omega 3 Ultimate - Wild Anchovy, Mackerel and Sardine oil are a great way to ensure you're getting enough omega-3s - designed to enhance bioavailability as it maintains the natural triglyceride form of omega-3 fatty acids, which studies show is more readily absorbed compared to ethyl ester forms. Alongside this, it comes in liquid form which enhances absorption and provides a higher omega-3 dose per serving compared to capsules, and the oil undergoes triple molecular distillation to remove heavy metals, chemicals, and toxins, resulting in a purer product that the body can absorb more efficiently.
B Vitamins: The Energy and Hormone Helpers
B vitamins are like your body’s backstage crew - working quietly but powerfully to keep everything running smoothly. There are eight different B vitamins, and each one plays a unique role in women’s health, from energy metabolism and brain function to hormonal balance and red blood cell production, including:
Vitamin B6 –
Supports mood, reduces PMS symptoms, and helps balance hormones.
Vitamin B12 –
Essential for energy, nerve health, and red blood cell formation—especially important for vegetarians and vegans.
Folate (B9) –
Crucial for reproductive health and a must-have during pregnancy to prevent neural tube defects.
Many women may not get enough B vitamins from diet alone, especially during periods of stress, pregnancy, or hormonal shifts.
Recommendation: A high-quality B12 supplement can help bridge the nutritional gap, boost energy, and support overall vitality, keeping you sharp, strong, and ready to take on whatever life throws your way. Our B12 Complete not only comes with bioactive B12, but also has the two main co-factors: bioactive folic acid(methyl folate) and bioactive biotin (D-Biotin).
Probiotics: Gut Health is Women’s Health
We’re learning more every day about the incredible connection between the gut and nearly every aspect of health - immunity, digestion, mental clarity, and even skin.
For women, maintaining a healthy gut microbiome also supports vaginal health, helps prevent UTIs and yeast infections, and can positively influence hormonal balance.
Recommendation: Look for a high-quality, multi-strain probiotic including Lactobacillus and Bifidobacterium - which are especially beneficial for women - like our Advanced Live Culture Formula for optimal gut health support.
Iron: Vital for Energy and Blood Health
Women are more prone to iron deficiency, particularly during menstruation or pregnancy. Low iron can lead to fatigue, weakness, poor concentration, and even hair loss. If you feel chronically tired or lightheaded, or if your periods are heavy, it might be worth checking your iron levels and considering a supplement if needed.
Adaptogens: Nature’s Stress Fighters
Life can get hectic and that’s where adaptogens come in; plant-based compounds that help the body adapt to stress and restore balance. Popular adaptogens for women include:
Ashwagandha –
Supports stress resilience and hormone balance.
Rhodiola –
Boosts energy and mental focus.
Maca root –
Enhances libido and supports hormone health.
They can be taken as capsules, powders, or even added to smoothies or coffee for a little mood-lifting magic.
Collagen: Skin, Hair, Nails & Joint Support
Collagen is the protein that keeps skin firm, hair strong, and joints supple - but our natural production decreases with age.
Supplementing with collagen, especially types I and III, can help support smoother skin, stronger nails, and even reduce joint pain or stiffness. Look for hydrolysed collagen peptides for better absorption.
Things to Keep in Mind Before Supplementing
Talk to your doctor: Especially if you’re pregnant, breastfeeding, on medication, or managing a chronic condition.
Be patient: Supplements aren’t magic pills. They work best as part of a consistent routine over time.
Read the label: Watch out for unnecessary fillers, added sugars, and artificial ingredients.
When deciding which supplements to purchase it’s important to note that not all are made equally, and the cheap, synthetic versions available could be doing more harm than good. Always look for bioactive ingredients - they are more expensive but worth it for your health.
Choosing Barefoot Nutrition means opting for pure, high-quality, and natural products designed to support your health holistically. With a focus on sustainably sourced ingredients and transparency, Barefoot Nutrition ensures you're getting clean supplements free from unnecessary fillers and additives. We prioritise bioavailability, meaning your body can absorb and benefit from the nutrients more effectively.
Women’s bodies are dynamic, powerful, and beautifully complex. Supporting them through each phase of life - from menstruation to motherhood to menopause - requires a thoughtful, proactive approach to nutrition and wellness.
Supplements aren’t a substitute for self-care, but they can be a valuable tool in your wellness toolkit. By choosing high-quality, targeted supplements, you give your body the support it needs to thrive.
Visit our ‘Products’ page for more information and our full range of supplements.
https://barefootnutrition.co.uk
https://barefootnutrition.co.uk/pages/100-natural
https://barefootnutrition.co.uk/collections/all
https://www.nhs.uk/conditions/vitamins-and-minerals/
https://www.healthline.com/nutrition/vitamins-for-women#How-we-chose
https://longevity.stanford.edu/lifestyle/2025/03/06/supplements-for-women-40/
https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens#which-one
https://womenshealth.gov/healthy-eating/how-eat-health/vitamins-and-minerals-women
https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/
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