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Essential supplements every woman in her 20s and onwards should be consuming

essential supplements for women

Essential supplements every woman in her 20s and onwards should be consuming

Every day becomes a new challenge as we move further in our life. Altering our everyday schedules and hustling between daily challenges call for much-needed changes to improve our life quality. Essential supplements for women, these hustles start pretty early as they enter their 20’s and their plates are full with a hundred things that need to be accomplished.

Heavy schedules and a busy lifestyle make it difficult for women to focus on their health. We keep looking for accessible solutions to find a way to make our lives healthier and maintain our normal nutritional levels.

That’s where health supplements come into play. Health supplements are essential to combat your nutrition deficiencies. They make you proactive and many times lower the risks of certain diseases. If you are looking out to improve your overall health and well-being that your food is not able to provide, dietary supplements are a must.

But it can be very confusing to understand which supplements are the best for your body. Here, The Health Fortune has shortlisted a few essential supplements that all women in their 20s and above need to maintain a healthy lifestyle.

Essential supplements to look for:-


The daily requirement of calcium can be around 500mg for a woman. The majority of women are unable to receive the required calcium intake. It’s even more challenging for those who prefer a vegan diet or are lactose intolerant.

Not to forget that as we grow older, the essential nutrients like calcium start depleting in a woman’s body. This might lead up to severe conditions like osteoporosis later in life. Also, the bone density we have in our 20s becomes a foundation for our strength later in life.

Before we suggest a few supplements that you can select from, do consult your doctor in advance. We’ll also advise keeping a check on your intake of natural sources of calcium like cereals, milk, cheese, broccoli, nuts, salty fish, etc.

Here are a few supplements that you can pick from

Nature made calcium tablets

This supplement contains calcium 500 mg. It contains vitamin D as well. it is not advisable for pregnant and lactating mothers. Do consult a doctor if you have any kind of allergies. It is available on Amazon and is one of the most affordable ways to fulfill your calcium requirements.

Vita fusion calcium

This is a gummy version of vitamins to cater to the taste and requirements of people. While taking this supplement, do keep the dosage in mind as superfluous calcium supplementation intake can lead to kidney stones and constipation and interfere with iron and zinc absorption in your body. Shop for these tabs on Amazon.

Vitamin D

Vitamin D is a crucial nutrient for calcium absorption in our bodies. The deficiency of this vitamin can lead to low immunity, hair loss, and back pain.

One of the significant sources of Vitamin D is direct sunlight. Our body requires a total of 15 mins of sunlight to fulfill our daily Vitamin D requirement. We often spend days without getting exposed to direct sunlight, making this one of the most common deficiencies among adults, especially women.

The essential supplements for women, adult women in the premenopausal stage should take around 500 IU of vitamin D, and elderly women in postmenopausal women should take around 800 IU per day. It should not exceed a total of 2000 IU per day.

A few food items such as fatty fish, egg yolks, and fortified foods like milk, juice, and cereals can easily fulfill our body’s Vitamin D requirements. Still, due to a lack of proper diet plans, women often fail to intake appropriate levels of Vitamin D. Taking account of your requirements and intake from other sources, you can consider a combination of multivitamins that suits you.

We’ll recommend these vitamin D supplements –

Rainbow light, women’s one

This supplement is a combination of Vitamin D and iron that improves breast, bone, heart, and skin health while promoting immunity and increasing energy levels. It can be taken daily this multivitamin does not have any preservatives, artificial colors, flavors, or sweeteners and is also free from gluten and soy. It is available on Amazon.

Nature made multivitamin

The right amount of nutrients without any additives makes this multivitamin one of the most trusted brands for a reason. It is a combination of Vitamin D, iron, zinc, folate, vitamin B12, and a sufficient dose of calcium. You can shop for this multivitamin tablet on Amazon.

Vitamin B

Vitamin B also called an energizer, is essential for producing the regular energy in our body that we need to accomplish our daily tasks. Generally found in food items like eggs, meat, fish, and poultry, Vitamin B is an essential nutrient, especially for people who exert themselves with heavy workouts and regular training.

Individuals who follow a plant-based diet should intake a supplementary diet to get this vitamin. Also, women above the age group of 50 need to take this supplement as age makes it harder to absorb the nutrition naturally.

A sufficient amount that’s advisable is to consume Vitamin B supplement with 2.4 to 3 mcg, a few days a week.

We’ll recommend these vitamin B supplements –

Melts vegan vitamin B12

Melts Vitamin B12 supplement boosts metabolism, improves nerve function, provides energy, supports heart health, reduces fatigue, and also promotes cognitive health. Available on Amazon, you can purchase this supplement specially made for people who prefer vegetarian or vegan diet plans.

Bayberg Women’s Vitamins

Bayberg Women’s Vitamins blend vitamins like A, C, D, E, B1, B2, B3, B5, B12, folic acid, biotin, magnesium, and many other antioxidants. This supplement has a positive effect on your skin health, hair, eyes, bones, and immunity. It is available on Amazon.


The iron requirement is subjective to a women’s daily food intake, whether they are at a growing age, pregnant or lactating mother. So before taking an iron supplement, consult a doctor and, if needed, take a blood test as well.

Iron deficiencies can also lead to liver problems, anemia, and heart damage. Women between the age group of 19 to 50 need a minimum of 18 mg of iron. This requirement might exceed for women athletes and pregnant women.

We’ll recommend these Iron supplements –

EZ Melts

These gently absorbing tablets have a good taste and contain 18 mg of iron. These tablets are vegan, gluten-free, and sugar-free. You can shop for EZ Melts on Amazon or EZ Melts’ official website.


Zinc is vital for immunity cells and skin health. As we grow older, our body cannot store this zinc, making it essential to have a constant supply of this nutrient. Our senses of taste and smell are also dependent on this deficiency. 

Foods with zinc include spinach, brown rice, pumpkin seeds, and oysters. A multivitamin that contains 8-10 mg of zinc can be taken regularly. Dosage can be increased depending upon if the person is facing a medical condition. 

We’ll recommend these Zinc supplements –

Care/of Zinc

This zinc capsule contains 15mg zinc oxide and 2mg copper sulfate, which helps in maintaining a mineral balance. This tablet also supports a vegan diet. The tablet is easily available on taking Care of’s official website. The site also allows you to personalize your dosage according to your needs.

Fish Oil/ Omega 3

Fish oil or Omega 3 is essential for reducing the circulation of triglycerides to lower the risk of heart diseases. These special fats reduce inflammation, improve joint density and optimize brain operation.

Women with conditions like overweight usually require ample Omega 3 for a healthy body. Also, if you are pregnant or don’t consume natural sources of Omega 3 like fish, then it becomes essential for you to consume supplements to fight Omega 3 deficiencies.

While choosing a suitable Omega 3 supplement, check that your supplement is certified to be of low metal and contamination. Also, look for processed fish oil supplements and avoid this supplement if you are allergic to fish.

One can consume up to 2-3 grams of this supplement regularly, but before deciding on your supplement, do take the guidance of your physician.

Coromega Fish Oil

This supplement is available in orange flavor and does not have added sweeteners to protect you from the bad aftertaste. These tablets are ultra-refined to give you efficient absorption. You can find this supplement on Amazon.

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