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As with nearly all areas of wellness, what supports us best looks different for everyone. Someone may feel energized and at their most vibrant by going grain-free. Others may prefer Pilates over strength conditioning. Many of us need a solid eight hours of sleep, but there are people who function best off nine. There are endless permutations to this truth—because when it comes down to it, what helps you show up as your best self is deeply personal to you. That extends to supplementation and deciphering between the best vitamins for women.

The Best Vitamins for Women

To gain a deeper understanding of which vitamins align best with women’s unique needs, I spoke with double board-certified integrative primary care physician, Dr. Mary Ella Wood, DO. She underscores this truth of bio-individuality: “The top vitamins women should be taking will be different for everyone. That is the beauty of the direction medicine is going. No one body is the same, so our supplement profile should not be either.”

So what does that mean for you? Dive into our conversation ahead and discover the best vitamins, along with Dr. Wood’s tips on what to look for.

What are your favorite vitamin brands? Which vitamins do you personally take?

There are so many supplement brands out there, so it can be hard to know if you are getting a reliable one. Definitely make sure the brand you choose is tested by third party organizations like Consumer Lab, National Products Association, or United States Pharmacopeia. Fullscript is a great place to buy supplements because they ensure the quality of all the brands they sell. I personally like Thorne, Seed, Athletic Greens, Pure Encapsulations, Nordic Naturals, Nature’s Way, and Source Naturals. NatureMade is also a good one that is affordable, reliable and available in most pharmacies. 

I personally take Athletic Greens AG1 every day. I like that it is a one-stop-shop for vitamins, minerals, superfoods, adaptogenics (Rhodiola rosea, Ashwagandha), medicinal mushrooms and probiotics. On top of that I take an additional probiotic and vitamin D supplement. 

Additionally, if I get sick or I want to prevent a cold, I will take Source Naturals Wellness Formula. This one is a game-changer. It contains high-potency vitamin C in addition to herbal extracts like echinacea, elderberry, ginger, garlic, and more. 

What should women look for when it comes to supplementing with vitamins?

First, getting your vitamins and minerals through good nutrition is always going to be better than supplementing. After that, definitely consider your personal health history and health goals. Healthcare and wellness should always be individualized.

If you do decide to take supplements, make sure the dose is appropriate. Most water-soluble vitamins are generally okay to take without consulting with a physician, but when it comes to fat-soluble vitamins or herbal supplements you need to talk to your doctor first. Some herbs have a lot of interactions with specific medical conditions, pregnancy, and medications like blood thinners and birth control pills. Last, make sure that you are getting your supplements from a reliable brand that is tested by third party organizations.  

If cost is a concern, what is the primary vitamin you would recommend a woman take to support her health?

I would start with a multivitamin that contains at least vitamin D, C, and the B vitamins. For many women, this might be all you need. 

Vitamin D3

Recommended dose: 600-800 units daily. An appropriate dose of vitamin D will depend on how deficient you are (ask your doctor to get your levels checked).

Vitamin D is essential for:

• bone health
• muscle strength
• cancer prevention
• heart health
• diabetes maintenance and prevention
• immune health
• cognitive function

Low levels of vitamin D can cause fatigue, insomnia, generalized pain, depression, hair loss, muscle weakness, and frequent colds.

Vitamin D is fat-soluble, which means that we do not have an easy way to excrete an excess of it. This means that you can take too much. High vitamin D levels will increase calcium absorption which can cause a number of different problems.

Omega-3 Fatty Acids

Not technically a vitamin, but so important. These are anti-inflammatory and essential for improving cholesterol levels, lowering blood pressure, decreasing inflammation and improving cognition. Studies are also showing that these can help improve depression scores, chronic pain, and PMS or menopause symptoms.

The key is to make sure you are getting the correct ratio of omega-3s to omega-6s (2:1 favoring the omega-3s). You need some omega-6, but if you have more omega-6 than omega-3s then it will actually be inflammatory to the body. Unfortunately, our Standard American Diet (SAD) is skewed more toward omega-6s than omega-3s, which is why supplementing is important.

An interesting note on this: Eggs that come from farms that treat their chickens well produce yolks that have the perfect balance of omegas (which gives the yolk that nice orange color). Most of the eggs that you can purchase at the grocery store come from stressed out chickens. This stress actually converts the omegas to favor omega-6, which is inflammatory to the body (these yolks will be more yellow in color).

So, the one downside to eating a diet high in omega-3s is that it can be costly, requiring you to purchase the pricier eggs or get at least 3 servings of fatty fish a week. If this is not feasible, then supplementing is a great option. (Fish oil supplements are the most common.)

Vitamin C (Ascorbic Acid)

Recommended dose: 75-120 mg daily

You need vitamin C to synthesize collagen, L-carnitine, and neurotransmitters. It is also a potent antioxidant which means it can neutralize free radicals (from sun exposure, environmental exposures, and processed food) to help prevent cancer and signs of aging like fine lines and wrinkles. Vitamin C also supports a healthy immune system and has been shown to prevent and reduce the duration and severity of respiratory infections. The good thing about vitamin C is that it is water soluble, which means that it is very hard to take too much.

B Vitamins

Recommended dose: There are a lot of B-complex multivitamins out there that contain all of the B vitamins. For dosing, make sure that it has at least 2.4 mcg of B12, 50 mcg of B7 (higher if you want to treat hair loss), and 400 mcg of B9.

While they are all important, vitamin B12 (cobalamin) is probably the most essential to supplement, especially if you follow a plant-based diet or are vegan. Most of the vitamin B12 comes from animal meats or products (dairy).

Vitamin B12 is essential for:

• digestion
• production of DNA
• healthy nerve and brain function

Other than that, vitamin B7 (biotin) is essential for healthy hair, skin, and nails. One of the most common causes of hair thinning is actually a deficiency in biotin. Next on the B vitamin list is vitamin B9 (folic acid), which is essential to take if you plan on becoming pregnant anytime soon. Having adequate folic acid levels is most important before becoming pregnant to prevent neural tube defects in babies.

The B vitamins are also water soluble, like vitamin C, so for the most part you do not have to worry about taking too much. 

Iron

Recommended dose: 15 mg daily. You will probably see a lot of iron supplements that are dosed at 325 mg of ferrous sulfate (which is 65 mg of elemental iron). If you are not iron-deficient, you do not need to take this much.

Iron is also an important one, but you do need to be careful about taking too much of it. Many women are iron-deficient due to blood loss during menstruation. Low iron can cause anemia and lead to extreme fatigue, weakness, pale skin, chest pain, headaches, brittle nails, and a whole slew of problems.

On the other hand, iron overload can damage your heart, liver, and pancreas. This is more common with frequent iron infusions or blood transfusions, but it can also happen with over-supplementation. On top of that, iron supplements cause constipation and other gut issues. I recommend talking to your doctor to get your iron levels checked before supplementing.

The next two are not technically vitamins, but definitely supplements that I recommend to most patients. 

Probiotics

Probiotics are supplements (or foods) that contain live bacteria that help support a healthy gut microbiome. These are great not only for digestive health, but also for improving immune health, skin health, and even mental health. We are learning more and more about the gut-brain axis that describes the relationship between our gut flora and the brain. You can get probiotics in fermented foods like yogurt, kombucha, and sauerkraut. If you want to go the supplement route, make sure that the one you choose has at least 10 billion CFUs (colony forming units), but the more the better.

Additionally, ensure that it contains a diverse bacteria profile and lactobacillus and/or bifidobacterium. On top of taking probiotics, it is also important to get enough prebiotic foods (these are high-fiber foods that act as food for the bacteria).

Great prebiotic foods include:

• whole grains
• bananas
• garlic
• onions
• flaxseeds
• legumes

Turmeric (Curcumin)

Recommended dose: 1000 mg daily

This little spice packs a big punch. It is a potent anti-inflammatory and has antimicrobial and anticancer properties as well. In fact, it is actually more effective than ibuprofen to treat inflammation, but without all the bad potential side effects like stomach issues or kidney damage. It is especially useful for gut issues, arthritis, and any issues caused by inflammation.

One thing to note about turmeric is that you need to take it with black pepper for the body to absorb it.

The poet T.S. Eliot and I have something in common. I, too, have measured my life with coffee spoons. A quick glance at my morning routine and you’d be shocked to know that I’m (not-so-secretly) on the hunt for natural remedies for fatigue. Something tells me, you’re after the answers, too.

Regardless of my effort to hydrate with more H20 than espresso and prep high-protein snacks, I begin to feel the sleepy-eyed slump creep in every afternoon. TBH, it makes me envious of children’s nap time. (If there was a cot nearby, I’d be curled up like a purring cat.) Siesta. Forever. 

Even though I find a way to power through with a handful of almonds, a blast of the AC, a twirl around my kitchen to the buoyant beat of Harry Styles (or, yes, another shot of caffeine adrenaline), this tiresome cycle is just that: tiresome. 

Featured image from our interview with Marie Kouadio Amouzame by Belathée Photography.

Meet the Expert

And yet by bedtime, I’m suddenly wide awake with far too much energy for my pillow to absorb. Perhaps caffeine is the culprit, which leads to way too much past-midnight scrolling. But there never seems to be the right amount of rest, even on a relaxing Sunday, to get my slumber-to-slog situation in check. 

Since surely life should be more than moving from one mug to the next, I called up my functional medicine physician, Dr. Alex Carrasco, MD of Nourish Medicine to have her shed a bit of light on the subject of fatigue. After flipping through the pages of her brilliant book Bloom: 7 Steps to Reclaim Your Health, Cultivate Your Desires & Reignite Your Spark, I sat down with her to go a bit deeper.

Ahead, Dr. Carrasco shares the ins and outs of fatigue—why it develops, how it impacts our health, and key strategies for keeping your energy high all throughout the day.

Common Causes of Fatigue

In our hyper-connected, mile-a-minute world, it comes as no surprise that many of us are experiencing the telltale signs of fatigue. Dr. Carrasco notes that fatigue “is an often-dismissed symptom that demands greater evaluation and should not be assumed to be benign.” Fatigue impacts us not only physiologically, but, as she puts it, comes with a range of psychosocial consequences that are associated with or can lead to “poor long-term quality of life.”

Just as the impacts of fatigue on our lives vary, so do the reasons it develops in the first place. The following are the top reasons Dr. Carrasco says that her patients present fatigue in her practice.

• Nutrient deficiencies
• Thyroid disease
• Autoimmune disease
• Chronic dehydration
• Blood sugar dysregulation
• Food sensitivities
• Chronic infections
• Chronic inflammation
• Chronic stress
• Poor sleep

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Natural Remedies for Fatigue

There are habits, practices, rituals, and other natural remedies for fatigue that we can start to incorporate into our routines for guaranteed, sustained energy all throughout the day—every day. Dr. Carrasco shares her go-to natural remedies for fatigue below.

Move Your Body

I know: no matter what time of day, if you’re feeling exhausted, exercise is probably the last on your list of to-do’s. But Dr. Carrasco encourages those experiencing fatigue to lean into the movement practices that feel supportive, empowering, and intuitive. Whether it’s stepping outside for a quick walk on your lunch break, strength training at the gym, or booking a Pilates class with a friend, she recommends that her patients prioritize 150 minutes of movement each week.

Why? Simple. As much as we don’t want to work out sometimes, moving our bodies is a key factor in feeling good. Exercise is known to release endorphins, which in turn support pain relief, reduce stress, and boost overall well-being. Runner’s high? Yeah, it’s a real thing.

What’s more, exercise target fatigue at the source, helping you clock better zzz’s at night. A study in the Journal of Sleep Research found that participants who exercised for at least 150 minutes weekly experienced a reduction in insomnia symptoms while also reporting boosted mood.

Embrace a Power Nap

We’re huge fans of a strategic power nap at Camille Styles, and Dr. Carrasco couldn’t support our habit more. We’ve written previously that power naps can improve mood, alertness, productivity, creativity, reaction time, short-term memory, focus, and concentration. The sweet spot is 10-30 minutes, allowing your body to reset without making you feel groggy. For the most productive reset, aim to take your nap in the early-to-mid afternoon. Create a peaceful environment where you won’t be interrupted—a cool, dark bedroom is best. And finally, turn your phone on ‘Do Not Disturb.’ Trust me: when your energy’s on the line, the email can wait.

Maintain a Regular Bedtime

Not only should you aim for 7-8 hours of sleep, but when it comes to quality, consistency is key. There’s good news for all the night owls out there: when it comes down to it, enough sleep combined with a regular sleep-wake schedule is most important. As Dr. Carolina Marcus, associate professor of clinical medicine at the University of Rochester Medical Center shared with Sleep.com, “The two most important elements of good sleep are consistent hours and a sufficient duration of sleep. If you go to bed consistently at 1 a.m. and wake up at 9 a.m., feeling well-rested, there is no problem.”

So go with what feels most natural and intuitive to you. However, if work or other life obligations puts constraints on your available sleep schedule, ensure that you’re getting enough shut-eye with the time you have.

Prioritize Hydration

While many of us are guzzling from our Stanley tumblers on the reg, proper hydration can go overlooked when it comes to sleep. Particularly in the summer heat, you want to ensure that you’re well-hydrated. Dr. Carrasco encourages women to drink 80-90 ounces of water daily. To boost hydration, consider adding our favorite electrolyte powders to your sipper.

Eat Energizing Foods

As we all very well know: food impacts how we feel throughout the day. To avoid the energy spikes and dips that are associated with erratic blood sugar levels, prioritize foods that help maintain balanced blood sugar. This involves eating a well-portioned plate including protein, fat, and slow carbs at each meal. See below for Dr. Carrasco’s favorite fatigue-fighting foods.

Protein. Good sources of animal protein include pastured meats and wild-caught salmon. Aim for a serving size that’s 0.8-1.2 grams per pound of your body weight.

Vegetables. Ideally organic with a focus on leafy greens, cruciferous veggies, and non-starchy veggies.

Fruit. Keep an eye out for berries and fruits that have deep colors, as they have more phytonutrients and antioxidants to combat inflammation.

Healthy fats. Look for omega-3s in seafood, olives, olive oil, and avocados.

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Signs You Should Consult a Medical Provider

Sometimes, extreme, prolonged fatigue can be a symptom of a larger problem. Because it can manifest in many ways, Dr. Carrasco says to keep an eye out for the following fatigue symptoms:

• Chronic tiredness
• Muscle weakness
• Slowed cognition
• Increased irritability
• Aching muscles
• Headaches
• Trouble focusing
• Low motivation
• Low mood

At your next appointment, she notes that it’s a good idea to discuss with your medical provider about running a range of tests that can provide helpful further insights into how fatigue impacts your body. At a minimum, she recommends the following tests:

• Complete blood count
• B12 and Vitamin D levels
• Iron levels
• Thyroid markers

Dr. Carrasco adds that more in-depth tests can be performed, too. These “look at chronic infections, food sensitivities, and inflammatory markers.”

This post was originally published on August 20, 2022, and has since been updated.