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Supplements like multivitamins and protein powders are powerful tools for filling nutritional gaps and supporting specific health goals, like improving sleep, sharpening focus, or boosting energy and immunity. As a dietitian who’s reviewed and tested dozens—if not hundreds—of products, I can confidently say supplements can make a noticeable difference. But, only if you choose the right ones and use them to supplement a healthy lifestyle.
Best Supplements For Women
In my experience, high-quality, evidence-based formulas set the best supplements apart from the rest—no unnecessary fillers or trendy gimmicks, just intentional blends to help us thrive. The ones featured ahead stand out for qualities I look for before using it myself or recommending it to a client or loved one, such as smart formulation, quality sourcing, and transparency. But before swiping your credit card number, it’s important to consider ingredients, usage, dose, and third-party testing.
What To Consider
Ingredients
Every ingredient should be purposeful. Look for formulas that use well-researched, bioavailable nutrient forms—like vitamin D3 or methylated B vitamins—so your body can absorb and use them effectively. At the same time, skip products loaded with unnecessary extras like artificial colors, preservatives, or fillers that don’t contribute to your well-being.
Usage
Consider how a supplement fits into your daily routine. Some users may look for one that’s only taken once a day, while select supplements require food for better absorption. One that aligns with your lifestyle is more likely to be used consistently, which is key to seeing results.
Dose
It’s not just what’s in the supplement—it’s how much, too. The best supplements provide clinically effective doses, meaning the amounts shown in research to offer real benefits. Watch out for products that include impressive-sounding ingredients in quantities too small to make a difference.
Third-Party Testing
For added peace of mind, look for supplements that undergo independent testing by third-party organizations. Certifications from groups like NSF, USP, or ConsumerLab confirm that what’s on the label is what’s in the package, that the product is free from harmful contaminants, and that it’s made to high-quality standards.
How We Chose
I’m a St. Louis-based dietitian with nearly a decade of experience in nutrition writing and editing. I also have an M.S. in Nutrition and Dietetics from Saint Louis University. After carefully evaluating dozens of supplements over the years, I finally found these holy grails. When evaluating these supplements, I didn’t just skim the label—I personally tried them, paying close attention to how they fit into a daily routine and who they might work best for. The Women's Health team, led by fitness commerce editor Nicolette Accardi, also pulled from their extensive experience with these supplements to make picks and give input.
Best Overall Supplement
Ritual Essential for Women Multivitamin 18+
Pros
Clinically studied, third-party tested, and transparent formula- Vegan-friendly omega-3s sourced from microalgae
- Minty, refreshing capsules offer a more pleasant supplement experience
Cons
- Doesn’t include calcium, so ensure you get adequate intake from your diet
- Requires two capsules daily, which may not fit everyone’s routine
- Mint flavor might not appeal to all
After trying everything from protein powders and greens to creatine and multivitamins, Ritual Essential for Women 18+ came out on top thanks to its smart, balanced approach to daily nutrition. It’s more than just a multivitamin—it’s thoughtfully formulated for women ages 18 to 49, combining science-backed nutrients, smart sourcing, and a unique user-friendly design to deliver a truly elevated experience.
Unlike many multivitamins that try to pack in everything, Ritual takes a more targeted approach. You’ll find meaningful doses of vitamin D3 for immune and bone health, iron to support energy and red blood cell production, and methylated folate for optimal absorption, among other essentials. It skips calcium, encouraging you to get it from food, and instead includes key cofactors—like vitamin K2, boron, and magnesium—to better utilize the calcium you consume.
One of its standout features is vegan-friendly omega-3s sourced from microalgae. This plant-based alternative to fish oil is not only sustainable and ocean-safe, but it also supports brain, heart, and overall health.
IMO, the capsules themselves are a mega win. I find the minty essence and sleek design incredibly refreshing. It’s a small detail, but an intentional one that makes a big difference. That said, the flavor and two-capsule serving size may not be to everyone’s taste.
Beyond the formula, Ritual impresses with its commitment to transparency and quality. Every ingredient is traceable, third-party tested, and certified by organizations such as USP Verified and the Non-GMO Project Verified. At $1.27 per serving (or $0.88 with a subscription), it’s a premium option but one with genuine value. Read more: Best Multivitamins
| Ingredients | Vitamin K2, D, E, and B12, Folate, Iron, Magnesium, DHA, and Boron |
|---|---|
| Dose | Two capsules |
| Third-Party Testing | Yes |
Pros
- High-quality formula blend for targeted hormonal support
- Convenient, once-daily capsule
- 60 capsules provide a two-month supply, reducing the need for frequent reordering
Cons
- DIM’s crystalline form may have lower bioavailability than other forms
- Lack of clear third-party testing
- Higher price point compared to other hormone support supplements
Hormonal health used to be a lesser-discussed topic, but it’s finally getting the spotlight it deserves—and I’m all for it. Thorne Hormone Advantage is designed to support hormone balance with carefully selected ingredients for women’s health.
DIM (Diindolylmethane) is best known for promoting healthier estrogen metabolism, which may play a role in breast cancer prevention, according to a 2020 study from Nutrition and Dietary Supplements. It’s also linked to having antioxidant and anti-inflammatory properties. However, Thorne uses a crystalline form of DIM, which may have lower bioavailability. Still, at 150 milligrams per capsule, it falls within the commonly studied and tolerable dose range.
Pomegranate extract adds powerful antioxidant and anti-inflammatory support, with 2024 research suggesting potential benefits for bone health, insulin sensitivity, PCOS management, menopausal symptoms, and protection against hormone-sensitive cancers. Sulforaphane glucosinolate rounds out the formula with detoxification support and additional benefits for estrogen metabolism and overall hormonal balance.
What I really appreciate is just how easy Thorne’s Hormone Advantage is to take—no smell and the capsule goes down smoothly, making it simple to incorporate into my daily routine. Just a heads-up: it’s best to avoid puncturing the capsule, as the powder inside can get a little messy. Other than that, I didn't experience any negative effects.
While Thorne is known for its rigorous third-party testing, it’s unclear if Hormone Advantage undergoes the same level of verification, a consideration for those who prioritize transparency. However, the brand’s reputation for quality and thoughtful formulation makes it a strong option for women seeking natural hormone support.
As with any supplement, it’s best to consult a healthcare provider, especially since higher doses of DIM have occasionally been linked to minor side effects like headache or nausea.
| Ingredients | Diindolylmethane (as Crystalline DIM), Pomegranate extract (whole fruit), Sulforaphane Glucosinolate (from Broccoli extract (seed), and Calcium Laurate, Hypromellose (derived from cellulose) |
|---|---|
| Dose | One capsule |
| Third-Party Testing | Yes |
Pros
- Clinically studied strains and third-party tested for quality and safety
- Innovative ViaCap technology protects probiotics through digestion
- Shelf-stable, travel-friendly, and easy to incorporate into daily routines
Cons
- Doesn’t disclose the exact amounts of individual probiotic strains
- Requires two capsules daily, which may not suit everyone’s preference
- Temporary bloating or GI discomfort may occur during the adjustment period
Seed’s DS-01 Daily Synbiotic is a standout for digestive support. It uses a two-in-one capsule with ViaCap technology, a nested capsule design that protects the probiotics throughout digestion, delivering them where they’re needed most: the colon. It’s also shelf-stable, travel-friendly, and easy to work into any daily routine—an impressive option for supporting gut health day after day.
To help your body adjust, Seed recommends starting with one capsule daily for the first three days before moving to the full dose of two capsules. Temporary gastrointestinal discomfort, such as bloating, can occur during the adjustment phase but typically resolves within two weeks. I found the capsules easy to take, although I experienced a bit of bloating on day three. But, it was manageable and overall gentle on my system.
Each daily dose provides 53.6 billion AFUs from 24 clinically studied strains, including notable species such as Bifidobacterium longum and Lactobacillus plantarum, along with 400 milligrams of a prebiotic blend derived from Indian pomegranate. Together, this synbiotic supports digestion, gut barrier integrity, immune function, even skin, and heart health.
While Seed doesn’t disclose exact strain amounts, the brand backs its formula with clinical data and third-party testing. It’s also strongly committed to sustainability, shipping products in reusable glass jars with compostable refill pouches.
| Ingredients | Digestive Health / Gut Immunity / Gut Barrier Integrity Blend, Micronutrient Synthesis Probiotic Blend, Dermatological Health Probiotic Blend, Cardiovascular Health Probiotic Blend, Microbiota-Accessible Polyphenolic Precursors, Organic rice fiber, organic rice extract blend, acid-resistant vegan outer |
|---|---|
| Dose | Two capsules |
| Third-Party Testing | Yes |
Pros
- Clinically studied benefits for memory, mood, and stress
- Features Magtein for enhanced absorption and effectiveness
- Suggested nighttime use may also support better sleep quality in some users
Cons
- Requires taking three capsules, which may be inconvenient for some
- Cognitive benefits are gradual and may take weeks to notice
- It may not be ideal for those seeking a broad-spectrum magnesium supplement
Momentous Magnesium L-Threonate is a top pick for stress support—and for good reason. It delivers 145 milligrams of Magtein, a patented form of magnesium L-threonate designed to cross the blood-brain barrier for enhanced bioavailability. By reaching the brain more effectively, it may support cognitive function, emotional balance, and even memory.
What sets it apart is its brain-targeted formula. In a 2024 30-day placebo-controlled study done by Sleep Medicine: X, participants showed gains across several memory tests, most notably among older adults. Another 12-week study published by EC Nutrition suggests it reduces stress and improves mood in adults with higher anxiety levels. Accardi has been taking it for a few weeks and has noticed a dramatic difference in her stress levels. "Maybe it’s a placebo effect, but I truly feel more relaxed after I take it, especially before a work day or winding down at night," she says. "I also notice it helps me focus better and not procrastinate on tasks—or as I call it, lock in."
Momentous recommends taking three capsules about 30 to 60 minutes before bed. While some users notice better sleep within the first week, cognitive benefits build gradually over time.
Of course, no supplement works in isolation. Lasting stress relief often calls for a well-rounded approach: regular movement, quality sleep, strong social connections, and supportive nutrition. When paired with these habits, Momentous Magnesium L-Threonate may offer a valuable boost for mental clarity, mood, and resilience.
| Ingredients | Magnesium 145mg (from 2g Magtein Magnesium L-threonate), Rice Flour, Hypromellose (Capsule), Magnesium Stearate, and Silica |
|---|---|
| Dose | Three capsules |
| Third-Party Testing | Yes |
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Pros
- Uses ascorbic acid, a highly bioavailable and research-backed form of vitamin C
- NSF Contents Certified for supplement purity and safety
- Flexible dosing to meet different wellness needs
Cons
- High doses may cause mild digestive discomfort in sensitive individuals
- A 500 mg dose may be more than necessary for those already meeting their needs through diet
- Capsules may not appeal to those who prefer gummies or powders
Balancing relationships, work, and everything in between—illness is the last thing you need on your plate. Keep your immune system strong with Thorne Vitamin C with Flavonoids, offering daily support or when you feel run down. Each capsule packs 500 milligrams of vitamin C and 75 milligrams of citrus bioflavonoids, two powerful antioxidants that work together to boost your immune defenses, fight free radicals, and help you bounce back quicker.
Thorne uses vitamin C in the form of ascorbic acid, which is just as bioavailable as the type naturally found in foods like oranges and broccoli. While 500 milligrams may sound like a hefty dose compared to the recommended 75 milligrams daily for women (or 85 to 120 milligrams while pregnant or lactating), it’s comfortably below the tolerable upper limit of 2,000 milligrams.
Thorne suggests taking one to two capsules daily for general maintenance or up to three if you’re looking for extra support, still within safe limits. Just note that higher doses can cause mild digestive discomfort for some, so it’s wise to talk with your healthcare provider for personalized guidance. In my own testing, I took one capsule daily. While I didn’t notice a major difference, I appreciated how easy it was to add to my routine. Plus, I experienced no side effects.
From a quality standpoint, this supplement checks all the boxes: it’s NSF Certified for purity and safety, gluten-free, and made without unnecessary fillers. At just $0.23 per serving, it offers a clean, effective, and research-backed way to support your daily immune health.
| Ingredients | Citrus Bioflavonoids, Vitamin C (as Ascorbic Acid), Calcium Laurate, Cellulose Powder, Hypromellose Capsule |
|---|---|
| Dose | One to two capsules |
| Third-Party Tested | Yes |
Best Supplement For Bone Health
Nature's Way Vitamin D3 Gummies
Pros
- Extra-strength dose (2,000 IU) of highly absorbable vitamin D3
- NSF-certified manufacturing and ISO-accredited lab testing for quality and purity
- Pleasant fruity flavor with soft, chewy texture that’s enjoyable to take
Cons
- Only available in one flavor
- May not suit those who prefer capsule or tablet formats
- Not a comprehensive bone support supplement (calcium not included)
It’s true: you can support long-term bone health in a simple and tasty way, thanks to Nature’s Way Vitamin D3 Gummies. Vitamin D is essential for calcium absorption and strong bones, especially for women, who are more likely to be deficient due to factors like hormonal shifts, aging, and pregnancy.
Each two-gummy serving delivers 50 micrograms (2,000 IU) of vitamin D3 in its most absorbable form—cholecalciferol. It’s a smart, extra-strength option if you’re not regularly getting enough from foods like fatty fish, egg yolks, or fortified products. And, pro tip: since vitamin D is fat-soluble, try taking it with a source of healthy fat—like avocado, fish, or olive oil—to enhance absorption. For optimal bone support, ensure you’re getting an adequate amount of calcium.
I tasted these and genuinely think they’re among the best gummy vitamins I’ve ever tried. They offer a pleasant fruity flavor and a unique, soft texture—almost like the center of a Gusher (but not overly gooey). They’re also family-friendly (with a one-gummy serving suitable for children ages four and above) and cater to a variety of dietary needs, including those who desire a vegan formula or one without gluten, wheat, soy, dairy, and artificial colors.
Nature’s Way follows NSF-certified Good Manufacturing Practices and uses ISO/IEC 17025-accredited lab testing to ensure purity, potency, and quality. The product is also backed by a 45-day satisfaction guarantee, though policies may vary on third-party platforms like Amazon.
| Ingredients | Vitamin D3 (as cholecalciferol), glucose syrup, sugar, purified water, pectin, citric acid, sodium citrate, natural flavors, colors (annatto, elderberry juice), coconut oil, carnauba wax |
|---|---|
| Dose | Two gummies |
| Third-Party Testing | Yes |
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Pros
- More enjoyable than most green powders
- Fun, mess-free gummy format
- Available in both low-sugar and sugar-free versions
Cons
- Slightly oily texture
- Eight grams of added sugar in the low-sugar version
- Uses a proprietary blend, so exact ingredient amounts aren’t clear
Greens powders aren’t everyone’s cup of (green) tea—the earthy taste, gritty texture, and cleanup can be a major turnoff. But the Grüns Superfood Greens Gummies taste like legit candy. They offer a nutrient-rich alternative in a flavorful, convenient gummy form that’s easy to take on the go—no shaker bottle required.
Each vegan-friendly snack pack is crafted with a blend of 60 ingredients—including organic alfalfa, kale, lemon, apple, and strawberry—to provide 100 percent of your daily value for key vitamins like A, C, D3, E, and K2. It also delivers about 25 percent of your daily needs for essential minerals such as zinc, iron, copper, and chromium. On top of that, you’ll get fiber, adaptogens, functional mushrooms, and prebiotics to support digestion, immunity, brain health, and overall wellness.
I was skeptical about the flavor at first, but pleasantly surprised by the berry twist and just a hint of greens—I truly did not find the flavor overly grassy or artificial. The texture is soft and chewy, taking me back to a nostalgic feel reminiscent of fruit snacks. There is a slightly oily coating, but it didn’t ruin my experience.
A few watch-outs: the low-sugar version still contains eight grams of added sugar, which might be a bit much for those limiting sugar intake. The sugar-free version uses allulose and stevia, which some may find off-putting. And, importantly, these should not substitute nutrient-dense fruits and veggies in your diet.
That said, the overall quality is impressive. Grüns are made in NSF-, GMP-, and FDA-certified facilities in the United States and are tested for heavy metals and contaminants. I’d just love to see more clarity around who conducts the testing.
| Ingredients | Organic alfalfa, organic kale, organic parsley, organic spinach, organic broccoli, organic cabbage, organic spirulina, organic astragalus, organic wheatgrass, organic chlorella, organic oat grass, organic beet, organic barley grass powder (gluten free), organic lemon, organic apple, organic blueberry, organic raspberry, organic strawberry, organic tomato, acai, acerola, amla, cranberry, goji, jabuticaba, mangosteen, maqui, pomegranate, shiitake mushroom powder, and inulin |
|---|---|
| Dose | One packet |
| Third-Party Testing | Yes |
Best Creatine Supplement
Optimum Nutrition Micronized Creatine Monohydrate Capsules
$25 at Women's Health Shop
Pros
- High-quality creatine monohydrate
- Convenient capsule form
- Informed Choice certified (third-party tested for banned substances)
Cons
- Only 2.5 grams of creatine per serving
- Requires four capsules for a full five-gram dose
- Pricier than some powdered alternatives
Creatine isn’t just for gym bros—it’s a science-backed supplement with real benefits for women, too. It’s one of the few supplements I consistently use and recommend, especially for supporting workouts, brain health, and healthy aging. A stand-out, go-to option is Optimum Nutrition Micronized Creatine Capsules, a clean and convenient way to add this powerhouse supplement to your routine.
Each serving delivers 2.5 grams of creatine monohydrate, the most studied and effective form available, according to the International Society of Sports Nutrition. To meet the recommended daily dose of three to five grams, you’ll need to take three to four capsules per day.
While the serving size might be a drawback if you’re not a fan of swallowing capsules, their no-mess portability makes them perfect for a busy lifestyle. I’ve used creatine for years and find the capsule form simple and fuss-free, also encouraging hydration as I take them.
What really sets this product apart is its Informed Choice certification, which means it’s been rigorously tested for banned substances. That’s a big win, whether you’re a competitive athlete or just want peace of mind about what you put in your body. Plus, with bottle sizes ranging from 100 to 300 capsules, you can easily stock up and save, reducing the cost per serving.
| Ingredients | Creatine monohydrate, gelatin, magnesium stearate |
|---|---|
| Dose | Two capsules |
| Third-Party Testing | Yes |
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Pros
- NSF Certified for Sport—tested for quality, purity, and banned substances
- Clean formula with no added gums, fillers, or stabilizers
- Sourced entirely from U.S. and Canadian-grown ingredients
Cons
- Higher price point without a subscription
- Only available in Chocolate and Vanilla Spice
Not all plant-based proteins provide a complete amino acid profile from high-quality, transparent, and third-party tested ingredients, but Momentous 100% Plant Protein does just that. What really sets it apart is its NSF Certified for Sport status—a huge win in my book. This certification ensures the product meets rigorous safety and purity standards, so you can trust it whether you’re an athlete or someone who values quality like I do.
The new PURIS P2.0 formula delivers 20 grams of protein per serving, with a pea-to-rice ratio that covers all nine essential amino acids, making it a complete protein. It’s now exclusively sourced from the U.S. and Canada, offering tighter traceability and quality control. They’ve also trimmed away five grams of unnecessary fillers and stabilizers, so you get a cleaner product with more servings per container.
It comes in two flavors: Chocolate and Vanilla Spice. The Chocolate flavor is rich and smooth, with organic cocoa and a balanced blend of sweeteners like stevia and monk fruit. Vanilla Spice offers a warmer taste with hints of cinnamon, ginger, and a subtle touch of anise. Both flavors mix well, especially in a shaker bottle, providing a creamy texture with little to no grit, not always common for plant proteins. Taste is subjective, but for me, the Chocolate flavor stole the show for its deep, robust profile.
At $2.27 per serving, it’s a bit of a splurge, but subscribers can bring that down to $1.70. For anyone who values clean ingredients and verified sourcing, this could be an investment that’s totally worth it.
Read more: Best Plant-Based Protein Powders
| Ingredients | PURIS Pea Protein, Organic Brown Rice, Cocoa, Organic Cane Sugar, Natural Flavors, Salt, Stevia, Monk Fruit Extract (Vanilla Spice includes a Spice Blend: Cinnamon Bark Powder, Ginger Root Powder, Anise Seed Powder, Black Pepper Powder) |
|---|---|
| Dose | One scoop |
| Third-Party Tested | Yes |
Pros
- Ultrafiltered whey isolate is designed for easier digestion, making it a great option for those with lactose sensitivity
- Delivers a highly concentrated source of protein with minimal fillers
- Third-party-tested for quality, purity, and safety
Cons
- Packaging can be tricky to reseal
- Mildly sweet flavor may not appeal to those who prefer a richer taste
- Higher price point compared to some alternatives
A clean, high-quality whey protein can be a game-changer for women looking to meet their daily protein needs, support muscle recovery, or stay energized. Promix Whey Protein stands out with its simple ingredient list, full transparency, and third-party testing, offering a product you can trust.
The unflavored option is as simple as it gets: whey protein isolate and sunflower lecithin for a smooth mixing experience. Each serving delivers an impressive 30 grams of protein, with only a half a gram of fat and two grams of carbs. Additionally, the ultrafiltered isolate form removes much of the lactose, making it a suitable option for individuals with lactose sensitivity.
In the mood for a flavored option? Promix offers Chocolate, Vanilla, and Strawberry Milk varieties, all made with natural ingredients like fair-trade cocoa, organic vanilla, and real strawberry powder. I tried the Strawberry Milk flavor and was impressed by its smooth, creamy texture. While I personally prefer a bolder strawberry taste, it was well-balanced with a natural sweetness from monk fruit. Accardi loves the Cinnamon Swirl flavor and says it can legit mask any bitter vegetable. “I’ve been drinking green smoothies with spinach, and I hate the flavor on its own, but two scoops of the Promix Cinnamon Swirl Whey Protein makes it taste like a cinnamon bun—I’m totally serious,” says Accardi. “It feels like I’m drinking a milkshake.”
One minor detail: the velcro-style packaging can be finicky if powder clogs the seal. A firm press usually fixes it, but it’s worth keeping in mind. That said, Promix’s commitment to quality and transparency more than makes up for this minor packaging quirk. Third-party labs—like Eurofins and Covance—rigorously test the protein for purity and potency. At $1.29 per serving for the unflavored version (and up to $2.46 depending on flavor and subscription), it’s an excellent option for anyone seeking a clean, well-tested protein powder.
Read More: Best Whey Protein Powders
| Ingredients | Grass-Fed Whey Concentrate, Organic Natural Cinnamon Flavor, Non-GMO Sunflower Lecithin, Monk Fruit, Organic Ceylon Cinnamon |
|---|---|
| Dose | Two scoops |
| Third-Party Tested | Yes |
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Are supplements okay to take daily?
Supplements can be safe and beneficial when taken daily, as long as they are used as directed. However, not all supplements are meant for long-term daily use, and the appropriate dosage varies depending on individual needs. Taking excessive amounts of certain nutrients, like vitamin K, may lead to imbalances or interact with medications and existing health conditions. Consult your healthcare provider before introducing new supplements to your daily routine, especially if you are pregnant, breastfeeding, managing health conditions, or taking medications.
Who should avoid supplements?
If you’re thinking about substituting supplements for healthy habits—like a balanced diet, regular movement, and quality sleep—it’s worth rethinking that approach. Remember, supplements are meant to support your foundation, not replace it. Those who are pregnant, breastfeeding, or managing a medical condition should be especially cautious and check with their doctor for personalized guidance and safety.
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More Supplements We Love
Best Protein Powders For Women | Best Protein Powders For Weight Loss | Best Multivitamins For Women | Best Fiber Supplements | Best Magnesium Supplements | Best Fish Oil Supplements | Best Collagen Peptides | Best-Tasting Protein Powders | Best Vegan Protein Powders | Best Whey Protein Powders
Sydney Lappe, RDN
Registered Dietitian
Sydney Lappe, RDN, is a St. Louis-based dietitian with nearly a decade of experience in nutrition writing and editing. With a background in psychology, she writes about the connections between diet, fitness, and mental health.
