Women’s Health Supplements: A Simple Guide to Nutrients for Everyday Wellness

Between busy workdays, family responsibilities and everything else on the calendar, eating a varied diet every day can be challenging. But which nutrients deserve your attention, and when might a supplement help fill a nutritional gap?

Only about one in five Canadian adults (21.6%) consumes fruits and vegetables five times or more throughout the day. Not only are these foods important sources of vitamins A, C, E and zinc, but they contain other antioxidants that support your health, from your skin to your nails. In fact, for many Canadians, the largest source dietary antioxidants is coffee.

While consuming whole foods, including fruits, vegetables, minimally-processed whole grains, and healthy protein sources is the foundation of good nutrition, it’s clear that many Canadians may need extra support in getting these important nutrients into their busy days. This is where nutritional supplements may fit in.

Women’s Health Supplements: Which Do You Need?

You’re unique! Not every woman needs the same supplement. Your age, diet, life stage, medications, and health history can affect your individual nutritional needs. If you’re looking for extra support to maintain certain areas of your overall health, this guide is here to help you find the nutrients that may help.

Vitamin B12

Vitamin B12 helps the body metabolize nutrients and supports red blood cell formation. It also plays a role in DNA production, and the function of the immune system and the nervous system. Since dietary sources of B12 are almost exclusively from animal products (meat, poultry, fish, eggs, and dairy), it’s an important nutrient to consider for those following a vegetarian or vegan diet.

Vitamin D and Calcium

Vitamin D and calcium help support the development and maintenance of bones. A women’s multivitamin may provide both nutrients as part of a wider formula, although the amount will vary by product. Check the label. For those seeking more vitamin D or calcium, a single-ingredient supplement may be worth considering.

Folic Acid

Folic acid is the supplemental form of folate, also known as vitamin B9. It helps form red blood cells and plays an essential role in DNA production. For women, who are not pregnant, the recommended intake from Health Canada is 400 mcg per day. This increases to 600 mcg daily during pregnancy. Speak with a healthcare professional about the amount and product that is right for you.

Vitamins A, C and E

Vitamins A, C and E all have antioxidant actions. This means they can help protect the body’s cells and tissues from oxidative damage caused by unstable molecules called free radicals. Each of these nutrients also has their own set of functions for maintaining health. Vitamin A helps maintain healthy skin and plays a role in eye health. Vitamin C influences immune function and is a required nutrient for making collagen. Vitamin E helps stabilize our cell membranes. When together, Vitamin C and E have enhanced antioxidant effects since they can restore each other’s antioxidant abilities.

Is a Women’s Multivitamin the Right Choice?

For women with busy schedules, inconsistent eating habits or increased nutritional needs, a multivitamin may help support overall nutritional intake as part of a healthy lifestyle. While it is not a substitute for a balanced diet, it can be a practical option for those looking for broad nutritional support rather than targeting a single nutrient. Check the label to understand which vitamins and minerals are included.

Nature’s Bounty Women’s Multivitamin offers a broad-spectrum option to explore when considering everyday nutritional support. Always review the current product label for its full ingredient list, directions and cautions.

Best Nutrients for Healthier Hair, Skin and Nails

Some women’s health supplements focus on general wellness, while others are designed for more targeted beauty support. Understanding what each ingredient does can make the supplement aisle easier to navigate.

Biotin

Biotin is a B-vitamin that helps maintain healthy hair, skin and nails. Low biotin levels may contribute to brittle nails and changes in hair and skin health.

Vitamin C

Vitamin C supports collagen formation. Collagen is a structural protein naturally found in skin, hair, and nails. Vitamin C also provides antioxidant support, helping protect cells from oxidative stress.

Vitamin E

Vitamin E is another antioxidant that helps protect cells, particularly cell membranes. It also enhances the antioxidant effect of Vitamin C.

Vitamin A

Vitamin A helps maintain healthy skin, including wound healing, and supports the normal function of hair follicle cells. Because vitamin A appears in many foods and supplements, often as beta-carotene and retinyl palmitate, be sure to check your supplements to understand your combined intake.

Collagen

Collagen is a connective tissue protein, providing structural support in our skin, hair, and nails. It is a major component of the meshwork in our skin that allows for elasticity in addition to supporting skin smoothness. Dietary or supplemental collagen must be broken down (hydrolyzed) into smaller pieces called peptides, for absorption and the ability to reach target tissues like skin.

How to Choose Women’s Health Supplements that Fit Your Goal?

Before reaching for a product, decide what you want it to do.

  • For broad nutritional support: Consider a women’s multivitamin containing a range of vitamins and minerals.
  • For targeted hair, skin and nail support: Look for ingredients such as biotin and vitamins A, C and E. Hydrolyzed collagen, or collagen peptides, can be found on its own, or as an addition in some vitamin formulas.
  • For dietary restrictions or preferences: Always read labels carefully.
  • For a routine you can maintain: Choose a tablet, or gummy format that suits you, then follow the labelled dose.

Build Your Routine Around Your Needs

Women’s health supplements can support a balanced routine, but they do not replace a nutritious balanced diet. Start by paying attention to the foods you consume regularly and identify nutrients that might be lacking. This can help you select a product with ingredients that match your needs. Avoid combining products with overlapping ingredients unless a healthcare professional advises you to do so.

Always read and follow the label. If you are pregnant, breastfeeding, taking medication or managing a health condition, speak with a healthcare professional before starting a supplement.

Ready to Explore Your Options?

Visit the Nature’s Bounty Canada women’s health collection.

References

  • Biancaniello EC, et al. (2024). Dietary polyphenol intake in the Canadian population: Findings from the 2015 Canadian Community Health Survey-Nutrition. Can J Public Health. 115(2):315-331
  • Caruso F, et al. (2024). Interaction between Vitamins C and E When Scavenging the Superoxide Radical Shown by Hydrodynamic Voltammetry and DFT. Biophysica, 4(2), 310-326
  • Žmitek K, et al. (2024). The Effects of Dietary Supplementation with Collagen and Vitamin C and Their Combination with Hyaluronic Acid on Skin Density, Texture and Other Parameters: A Randomised, Double-Blind, Placebo-Controlled Trial. Nutrients. 16(12):1908
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