Superfood powders, protein shakes and functional mushrooms are on the menu, but what about your iron supp? Omegas? These simple supps are overlooked despite tons of evidence showing women lack these. Here, experts lay out the right supplements for women.
Why Women Need Specific Supplements
“For decades, the supplement industry has largely catered to a one-size-fits-all approach, ignoring the unique nutritional needs of women at every stage of life,” says Andy Moore, a research and development and quality control manager at Nutritional Performance Labs (NPL). “While a balanced diet remains the foundation of good health, it is rarely enough to meet the full spectrum of requirements that fluctuate due to hormonal changes, lifestyle shifts, and age-related challenges”. Women’s bodies go through constant changes, from hormonal fluctuations to shifts in bone density and metabolism. Enter: female-focused supplements, providing women with the support their bodies need to function optimally.
The Key Supplements For Women
Hormonal support
“Women’s physiology differs significantly from men’s, yet many still rely on generic multivitamins or supplements designed primarily with male bodies in mind,” says Moore. A woman’s nutritional needs change with menstruation, pregnancy, menopause, and beyond. These are key supporters of hormonal health among women:
Iron
A critical element for pre-menopausal women due to blood loss during heavy menstrual cycles. According to studies, as many as half of South African women are iron deficient, a health risk for pregnancy. A lack of iron also affects energy levels, causes frequent headaches and dries hair and skin.
Vitamin D
“Post-menopausal women often require more calcium and vitamin D to support bone density and reduce the risk of osteoporosis,” says Moore.
Vitamin D deficiency is associated with infectious disease and despite a 15-minute sunbath being enough to re-fuel, South Africans are largely deficient. A 2019 meta-analysis revealed startling findings: vitamin D deficiencies were found in newborn babies and women. Another study noted that vitamin D deficiency was commonly related to obesity. “Up to 50% of postmenopausal women have insufficient vitamin D levels, increasing their risk of fractures and osteoporosis,” says Moore.
Omega-3
Essential for good heart and brain function, omega-3 is also important for fertility among women. South African women, despite ample access to fish (a key source of O3), are largely deficient. It’s a concern for health professionals, since cardiovascular disease is the leading cause of death in SA after HIV/Aids. Omega-3 intake is part of a healthy prevention regimen against heart disease, which leads to hypertension, stroke and diabetes.
Magnesium & B-vitamins
Much-discussed, these are commonly associated with energy, muscle recovery, sleep and cognition. They also play a role in mood regulation and hormonal balance, says Moore.
NPL’s Vita Women is a full-spectrum multivitamin and mineral complex for overall health and wellness.
With cranberry and evening primrose oil for hormonal and antioxidant benefits.
A tailored blend of essential nutrients for women, including B vitamins, iron and vitamin C.
Pre- and probiotics
“A lesser-discussed but equally important factor in women’s health is gut health,” says Moore. “The digestive system influences everything from immune function to mental well-being, and poor gut health can contribute to chronic inflammation, bloating, and discomfort. Women are statistically more prone to digestive issues, including irritable bowel syndrome (IBS) and bloating, which can be exacerbated by stress and hormonal fluctuations.”
Probiotics, prebiotics, and digestive enzymes offer targeted support for a healthier gut. While many take probiotics in the morning, research suggests they are most effective when taken at night, allowing beneficial bacteria to establish themselves without interference from food and stomach acid. Digestive enzymes, on the other hand, help the body break down food more efficiently, improving nutrient absorption and reducing bloating.
Adaptogens
“Adaptogens like ashwagandha, often included in women-focused supplements, help manage cortisol levels, reducing stress and fatigue,” says Moore.
Antioxidants
“Antioxidants such as grape seed extract support cognitive function and circulation,” explains Moore. “While collagen and biotin contribute to healthier hair, skin, and nails – areas where women frequently seek improvement.”
Meet the expert
Andy Moore holds an MSc in Dietetics and is currently the Research & Development and Quality Control Manager at NPL. She spearheads new product development for FMCG and pharmaceutical brands within the NPL group, including CAMs, sports supplements, and vitamins. Andy’s role involves sourcing ingredients, developing product concepts, and overseeing packaging in collaboration with the Creative Director. She ensures compliance with food safety and pharmaceutical regulations (SAHPRA) and supports strategic product launches with technical insights. Passionate about wellness and nutrition, Andy’s extensive experience in R&D, commercial strategy, formulation development, and QA management drives her commitment to improving consumer health and wellbeing. Her past roles include key positions at Glowing Sky Distributors, Powdermix Technologies, and USN SA – Ultimate Sports Nutrition.
