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7 Vitamins & Supplements Every Woman Should Be Taking

Key Takeaways:

  • Iron, B-vitamins, hyaluronic acid, evening primrose oil, and calcium are all essential vitamins and nutrients that play important roles in women’s health.
  • Solgar® Female Multiple is an easy way to fill in nutritional gaps.

As a woman, it can often feel like you’re never doing enough for your health. Women are constantly bombarded with products which will supposedly make them look and feel their best, but it can be difficult to know who to trust.

Let’s take a look at what the latest scientific research says are the most important vitamins and supplements for women’s health.

1. Iron

For energy metabolism*

Both men and women need iron, but iron is a particularly important mineral for women of reproductive age due to menstrual blood loss.1

Iron’s main purpose in the body is to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron is also important for making hormones.2

According to a new study published in The Journal of Nutrition, the average American adult’s intake of iron dropped by 6.6% (males) to 9.5% (females) between 1999 and 2018. As a result, the estimated prevalence of iron-deficiency anemia is between 2.2 % and 10.5%, depending on age and sex.3

Women who eat a plant-based diet are at a greater risk of being low in iron because they will only consume non-heme iron, from plants, which is not absorbed by the body as easily as heme iron, which is found in animal products.4

Read more: 4 Must-Have Supplements for Vegans

What foods contain iron?

Meats, poultry, and seafood are the richest sources of heme iron — an absorbable form of iron. Fortified grains, nuts, seeds, legumes, and vegetables contain non-heme iron.

Best iron supplements for women


Solgar® Gentle Iron Vegetable Capsules help promote energy utilization, improve iron status, and form new red blood cells that help transport oxygen throughout your body.*

This patented, chelated formula is non-constipating and gentle on your stomach. And, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.


“Koji” is the Japanese word for “cultured grain.” For over 2000 years, the koji fermentation method has been used in Japan to make various fermented foods. Solgar® Earth Source® Koji Fermented Iron is clinically studied to be released more slowly, giving you a steadier absorption rate when compared to more common sources of iron.

It supports red blood cell production and helps deliver oxygen to cells.* It also supports energy utilization.* Plus, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.


2. B-Complex Vitamins

For energy metabolism*

Many women feel like their energy levels are always changing, and guess what? They are! Hormonal changes across menstrual cycle phases affect your energy metabolism, which may make you feel like you have more or less energy at certain times of the month.5

To support cellular energy, B-vitamins can be your best friend. B-vitamins are crucial for supporting a woman’s energy, and for supporting heart and nervous system health*

The B-complex is made up of eight B-vitamins:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

Learn more about each of these B-vitamins and what they do for the body.

Many of these B-vitamins help to support energy — but it’s a bit more complicated than the burst of energy you can get after drinking a coffee. B-vitamins help convert proteins, fats, and carbohydrates into energy you use throughout the day.

Best energy supporting supplements for women*


This formula offers all your B-complex vitamins in one easy supplement, and supports energy metabolism, cardiovascular health, and nervous system health.*


This highly-absorbable liquid B12 helps your body convert carbohydrates, fats, and proteins into energy, and is vegan, gluten-free, dairy-free, and kosher!*


3. Collagen and Hyaluronic Acid

For skin and joint health*

Healthy, glowing skin starts with what you put in — not just on — your body. As you age, your skin doesn’t produce the same amount of oil that it once did. This leads to drier skin, increasing fine lines and wrinkles.6

Hydrating your skin from within is one of the best ways to maintain a healthy, youthful glow even as you age.

Hyaluronic acid is your body’s natural moisturizer and is found in large amounts in your skin, eyes, and joints. UV rays, sunlight, smoking, pollution and aging can reduce the amount of hyaluronic acid in your body, and may lead to wrinkles.*

Collagen is also a powerful ingredient for skin health.* Collagen is a protein the body produces, and plays an essential role in the structure and function of skin, cartilage, bones, and more. Studies have shown that taking a collagen supplement can significantly improve skin hydration, elasticity, and roughness.7

Taking a supplement with collagen and hyaluronic acid can increase your skin’s elasticity and soften the appearance of wrinkles.*

Best skincare supplement for women


This well-loved formula helps soften the appearance of wrinkles, increase skin’s elasticity, and support healthy, glowing skin.* It is completely hormone- and antibiotic-free.


4. Evening Primrose Oil

For skin health*

Another champion for occasionally dry skin is evening primrose oil.* Evening primrose oil is made from the seeds of a yellow flower native to the Americas. The oil in the seeds contains omega-6 fatty acids, including gamma-linolenic acid (GLA).

Dry skin can not only lead to fine lines and wrinkles, but it can also cause discomfort. Supplementing with evening primrose oil can be an effective way to cope with occasionally dry skin.*

Best Evening Primrose Oil for skin


Cold-pressed from the seeds of the evening primrose plant, this supplement supports occasionally dry skin and is gluten and dairy-free.*


5. Calcium

For bone health*

While you may tell your children to drink milk so that they grow “big and strong,” many women forget the importance of calcium for their own health.

Getting adequate calcium is even more important for women during menopause and perimenopause. Estrogen plays a vital role in maintaining bone density, so when estrogen levels drop during menopause this can lead to bone loss and eventual low bone density.

Read more: 5 Tips for a Happier Menopause

Supplementing with a calcium supplement — especially one that includes magnesium and vitamin D3 — can help support strong, healthy bones and allow you to move with comfort.*

Best calcium supplement for women


This delicious, easy to absorb formula offers calcium, magnesium, and vitamin D3 in one easy spoonful. Each serving helps support strong bones and teeth, immune system health, and proper nerve and muscle function.*


6. Solgar No.7

For joint health*

Life can do a number on your joints, regardless of whether you’re highly active or not. Prioritizing joint health will allow you to continue to move comfortably and avoid injury.

Best joint support supplement for women*


Solgar® No.7 is a best-seller for a reason; this unique formula that supports joint comfort and increases flexibility and mobility.*


7. Female Multivitamin

For general health & wellness

If getting all the vitamins and minerals you need each day feels overwhelming, taking a multivitamin can be the perfect solution to help fill those nutritional gaps.

Best multivitamin for women


Solgar® Female Multiple is an advanced formula that provides you with multiple essential nutrients, herbs, and phytonutrients. It is also vegan, gluten-free, and dairy-free.



The bottom line

As a woman, your health needs are as unique as you are. Iron, B-complex vitamins, collagen hyaluronic acid, evening primrose oil, calcium, Solgar® No.7, or a women’s multivitamin all play important roles in women’s health.

Want easy tips on staying healthy? Follow us on Tiktok! (@solgarvitamins)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.