While every body is unique, these four evidence-based nutritional supplements offer a strong foundation for women's health, supported by research and expert recommendations.
Omega-3 fatty acids are vital for reducing risks of heart disease, diabetes, and certain cancers. Found in avocados and fatty fish like salmon and mackerel, they support heart and vascular health. Japanese studies confirm that even regular fish eaters benefit from supplementation for enhanced cardiovascular protection.
Most fish oil capsules require just one per day, taken with a meal for optimal absorption and to avoid fishy aftertaste. Vegans and vegetarians can choose plant-based options like Royal Green Algae Oil Omega-3 (€34.95 via Vitaminstore.nl) or Flinndal Omega-3 Vegetable (from €15.95 via Flinndal.nl).
Read also: 'Are you taking enough vitamin P?'
Probiotics are beneficial bacteria that maintain gut flora balance. Research shows they promote healthy digestion, alleviate allergies and stomach issues, and may even ward off colds.
Take one capsule in the morning. Pharma Nord Bio-Flora, with active lactic acid bacteria, topped Consumer Association tests (€17.95 via Vitaminstore.nl).
Your skin produces vitamin D from sunlight, with small amounts in animal products and fortified foods like margarine. It aids calcium absorption and may lower risks of diabetes, colon, and breast cancer.
Even with a healthy diet, intake can fall short—especially in winter. Health experts recommend 10 micrograms daily via supplements when sunlight is limited.
Calcium builds strong bones and supports nerve signaling. Sources include dairy, nuts, cheese, and legumes.
The Health Council advises 1,000 mg daily for adults aged 19-50. Boost intake with broccoli, Brussels sprouts, cauliflower, kale, or almonds, supplementing as needed.
