Supplements aren’t about chasing wellness trends thrown your way on Instagram – they’re about giving your body the nutrients it sometimes struggles to get from food alone. For women, this can be even more important because of periods, pregnancies, perimenopause, and the daily stress of juggling all the things. 

The right supplements for women can: 

The key isn’t taking everything – it’s knowing which supplements are actually useful, and which are more hype than help. 

'Women’s nutritional needs differ from men’s due to factors like hormonal cycles, menstruation, pregnancy and menopause,’ explains our Head of Nutrition, Laura Jennings Registered Associate Nutritionist ANutr MSc BSc. ‘Targeted supplementation can help fill gaps, support energy, immunity, bone health and digestion, making it a practical tool to maintain overall wellness alongside a balanced diet.’ 

A multivitamin is like a nutritional safety net – not meant to replace healthy food, but to fill in the gaps. 

Some of the best multivitamins for women include: 

Labels vary wildly, so choosing the best multivitamin for women means checking that the doses are meaningful – not just token amounts. 

'A good women’s multivitamin fills nutritional gaps, supports immunity, skin health and overall wellbeing, but it’s important to avoid over-supplementing,’ explains Laura. ‘If you’re already taking a multivitamin, you may not need additional single-ingredient supplements, as this can risk nutrient overload. Look for bioavailable forms and clinically effective doses to get the most benefit without unnecessary extras.’ 

‘Vitamin D3 is crucial for women because it optimises calcium absorption, supporting bone density and reducing fracture risk,’ explains Laura. ‘For most adults, 600–800 IU daily is generally recommended, though requirements can be higher in deficiency or post-menopause. Taking calcium alongside vitamin D3 ensures the body can effectively use it, which is why these nutrients work best in tandem rather than separately.’ 

If you’ve ever felt tired no matter how much you sleep, low iron or B vitamins might be the culprit. 

Without adequate levels in your blood, fatigue, brain fog and even low mood can creep in. 

'Women of child-bearing age are particularly at risk of iron deficiency due to monthly blood loss from menstruation,’ explains Laura. ‘Vegetarian and vegan diets can also increase this risk if iron-rich plant foods aren’t paired with vitamin C to enhance absorption.’ 

Feeling constantly foggy? ‘Symptoms often include persistent tiredness, shortness of breath and difficulty concentrating, so supplementation or dietary adjustments can be essential for maintaining energy and overall wellbeing,’ adds Laura. ‘It is recommended to get your iron levels checked by your GP or healthcare practitioner before supplementing.’ 

Fish oil and omega-3 supplements are often overlooked, but they’re brilliant for long-term health. They can: 

'Omega-3s are especially important for women, as they support cardiovascular health, a priority that becomes more critical after midlife and helps stabilise mood by supporting healthy neurotransmitter function,’ explains Laura. ‘The EPA in omega-3s produces anti-inflammatory resolvins, which reduce systemic inflammation linked to heart disease, joint discomfort, and skin concerns.’ 

Gut health has gone mainstream – and for very good reason. A healthy microbiome doesn’t just improve digestion, it also influences mood, immunity and even skin. 

Together, these are some of the best supplements for women who want to feel lighter, regular and less bloated. 

'Probiotics and WE ARE. REGULAR. work in complementary ways,’ explains Laura. ‘Probiotics replenish beneficial bacteria in the gut, helping to restore microbial balance and support long-term digestive health. WE ARE. REGULAR., on the other hand, combines vitamins and minerals, prebiotic fibre and soothing digestive herbs to directly ease constipation, reduce bloating and feed the probiotic bacteria. Together, they address both the root cause and the manifesting symptoms, probiotics rebuild the microbiome, while WE ARE. REGULAR. provides immediate relief and ongoing support for a calmer, more comfortable gut.’

If you’ve ever wondered “what helps with bloating?” or “how to reduce bloating fast”, the right supplements can make a big difference. 

Some MVPs: 

‘Together, these ingredients work synergistically to not just ease constipation and bloating in the short term, but to actively strengthen the gut environment over time,’ explains Laura. ‘For many women, it’s about consistency rather than quick fixes – supplements that support daily gut function are more effective than harsh laxatives, that can cause issues when relied on long-term.  

Stress is a potent gut disruptor – and women are more likely to feel the effects in their digestion. Supplements can help: 

'Chronic stress can disrupt the gut–brain axis, slowing digestion, altering gut motility and increasing inflammation, which often leads to bloating, constipation or abdominal discomfort,’ explains Laura. ‘Adaptogens like ashwagandha and rhodiola have some clinical evidence supporting stress reduction and improved cortisol balance, which may indirectly benefit digestion.’ 

Together, they can make you feel more balanced, less frazzled, and less prone to stress-related bloating. 

If you’re anything like us, you probably can’t scroll for five seconds without the word protein popping out of your algorithm. But is the hype worth it? ‘Protein shakes can be a convenient, on-the-go option for boosting protein intake, especially around workouts or when whole-food options aren’t available,’ explains Laura. ‘However, most people are not protein deficient and protein from whole food sources is generally preferable because it comes with additional nutrients, including vitamins, minerals and phytonutrients that support overall health.’  

‘That said, when combined with fruits and vegetables in a smoothie-style shake, protein powders can also be a practical way to increase fibre intake, antioxidants and overall nutrient density, making them a useful tool for a quick, balanced boost.’ A personal favourite is a vegan chocolate protein, frozen black cherries, spinach, coconut water and almond milk (thank us later).  

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How WE ARE. REGULAR. Can Boost Your Health And Wellbeing From The Inside Out