Women have specific needs compared to men when it comes to taking nutritional supplements and eating certain vitamin-rich foods. We all know that eating clean, organic, non-processed foods rich in vitamins is one of the best ways to maintain good health. Even if you have great eating habits, it can still be challenging to get all the vitamins and minerals needed from food alone to keep your body in optimal health.
That's where taking supplements comes into play. I've been taking supplements as part of my daily routine for about 10 years, and I believe they have greatly improved the quality of my life. I feel better now than I did when I was in my 30s and 40s.
I like taking Thorne supplements because their formulas are 100% clean. Below is my recommended list of 10 Essential Supplements for Women and the complementary foods to eat that contain these important vitamins and minerals. Some of the supplements can be delivered in powder or liquid form if you are not a big pill popper. 😊 I find it easier to spread them throughout the day.
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1. Probiotic – Women’s Daily Probiotic
This probiotic is formulated especially for women and provides advanced support for the microbiome that goes beyond gut health, with probiotic strains found specifically in a healthy urinary and vaginal tract. It helps establish and maintain a balanced microbial population to promote immune function, balance, and comfort in a woman’s delicate tissues.
Probiotic Food Sources: yogurt, sour dough bread, pickled veggies, miso soup
2. Vitamin C
A powerful antioxidant that is linked to several health benefits, including immune function, collagen formation, and liver detoxification. Vitamin C helps maintain the body’s normal inflammatory response, as well as promoting good cardiovascular health.
Thorne also makes a Buffered C powder (HERE) that is easy on the stomach and contains magnesium, potassium, and calcium.
Vitamin C Food Sources: citrus fruit like oranges, lemons, and grapefruits
3. Vitamin D
Supports healthy teeth, bones, and muscles, as well as cardiovascular health, brain function, and overall immune health. Vitamin D also enhances the absorption and retention of calcium. This one is formulated with vitamin D3, a more potent and better absorbed form than vitamin D2. I like to take it in this liquid form too (HERE).
Vitamin D Food Sources: fatty fish including salmon, trout, and albacore tuna, pasture-raised or free-range egg yolks, mushrooms, liver. It’s also a good idea to get 30 minutes of sunshine daily.
4. Vitamin B
I like taking Thorne’s Stress B Complex. This formula has a balance of essential B vitamins, with extra vitamin B5 to support healthy adrenal gland and immune function. Taking a variety of B vitamins is great for stress management, red blood cell formation, and energy production. The B vitamin complex is important to overall health, especially after menopause.
Vitamin B Food Sources: salmon, leafy greens, broccoli, brussels sprouts, beans, and chickpeas
5. NiaCel 400
NiaCel 400 promotes the production of NAD+ (a coenzyme that decreases as we age). NAD+ supports overall cellular energy production, especially in the heart, brain, and muscles. I can feel the difference in my energy level when I take NiaCel 400, and it def helps to get the most out of my morning workout. My muscles recover very quickly after physical activity and strenuous exercise. I’ve noticed my memory seems improved and I only get tired at bedtime.
NAD+ Food Sources: lean protein like fish, beef, and pork. Be sure the meat is grass-fed and contains no antibiotics. Fish should be sustainable and wild-caught.
6. Collagen
Thorne’s Collagen + enhances the health of the hair, skin, nails, and the digestive system. It also promotes hydration and cellular repair in aging skin. I love that it tastes like a delicious berry drink, so it helps me get in my hydration requirement for the day.
Collagen Food Sources: Bone broth, eggs, tomatoes, beef, berries, citrus fruits
7. Omega-3 Fatty Acids
95 percent of U.S. adults don’t get enough omega-3 fatty acids. This superior fish oil supplement supports the immune system, heart health, and brain function.
Omega-3 Fatty Acid Food Sources: fatty fish that is sustainable like line-caught salmon, sardines, oysters, caviar; flax and chia seeds
8. NAC
I was told years ago by my integrative doctor to take this supplement daily to boost my immune function, and I have found it to be extremely effective. NAC is a potent antioxidant that supports comprehensive wellness, including lung, liver, kidney, and immune function.
NAC Food Sources: meat, fish, and chicken. Be sure the meat is grass-fed and contains no antibiotics. Fish should be sustainable and wild-caught.
9. Theanine
This is an amino acid found in tea – it supports a healthy stress response, relaxation, focus, and memory. Theanine has a relaxing effect on the body and mind and has been shown to positively affect brain chemicals involved in memory and mood regulation. I take this every morning.
Theanine Food Sources: Green and black tea
10. Daily Greens Plus
Made with 28 superfood ingredients, five key benefits, and four powerhouse blends means I get a serving of health and wellness on demand. It includes some of my favorite nutrients – like matcha, spirulina, ashwagandha, coenzyme Q10, and lion’s mane mushroom.
If you liked this article, then check out My Top 5 Weight Management Tips.
*This post is sponsored by Thorne. All thoughts and opinions are my own. I am reporting on my personal experience regarding the specific Thorne supplements mentioned in this article. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.