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Guide to Supplements for Women

February 19, 2019

What vitamins should I take?

What vitamins you should take depends largely on which vitamins your body uniquely needs. Contrary to popular belief, vitamins are not one size fits all. The vitamins your body needs may be very different from the vitamins your best friend needs. While you may have a chromium deficiency that could be causing insulin resistance and fatigue, your sister could have a magnesium deficiency that’s causing her muscle cramps and anxiety.

READ MORE: What Hormone Levels Indicate

How do I know which vitamins deficiencies I have?


In order to know which vitamins you should take, you have to understand which vitamins your body is lacking. SpectraCell micronutrient testing is a great way to see which vitamins your body is deficient in. From there, you can work with your healthcare provider to create a custom treatment plan to replenish these micronutrient levels.

Interested in learning more about your individual micronutrient levels? You can schedule an appointment with Riverside Village Clinic to receive micronutrient testing through our clinic. We’ll work with you to review your results and create a custom treatment plan to ensure you receive the essential micronutrients your body needs to keep you thriving.

Can I just take a multivitamin?

While multivitamins can be beneficial, they often neglect to provide ALL of the essential nutrients your body needs. While a diet rich in fresh fruits and vegetables is by far the best way to get as many nutrients as you can, additional supplements are often needed to compensate for individual deficiencies. Just a few of the micronutrients many people test for below optimal levels include:

  • Biotin
  • Chromium
  • Collagen
  • Copper
  • Essential B Vitamins
  • Folate
  • Manganese
  • Selenium
  • Vitamin D
  • Vitamin E
  • Zinc

When should I take my vitamins?


Always follow the recommended dosage and instructions included with supplements. While some require you to eat a meal before ingestion, others may be best taken on an empty stomach. Some may also be more efficient first thing in the morning, while others may be more efficient between meals or in the evening.

How do I remember to take my vitamins every day?

Regardless of what time of day you take your vitamins, creating a routine can be helpful for creating consistency. Consider setting a timer on your phone or computer to remind you to take your supplements, or use a daily medication box to keep track of which supplements to take on which days.

5 Common Supplements Women Should Take

While it’s important to understand which vitamins your body uniquely needs, there are a few nutrients that most men and women will find beneficial in a multivitamin or supplement form.


Magnesium is a nutrient found in many multivitamins, but the downside of taking magnesium in a multivitamin is that it can compete with other vitamins for absorption, such as chromium and calcium.

What does magnesium do?

Magnesium is essential for optimal nerve function, regulating blood pressure, and even stabilizing hormones which can cause mood disorders. We recommend adding magnesium supplements to your daily routine in order to ensure you’re getting the recommended dosage.

READ MORE: 10 Habits of Healthy People


Like magnesium, iron is an essential nutrient with many functions. An iron deficiency can cause a variety of unwanted symptoms, including:

  • Anemia
  • Brittle Nails
  • Dizziness
  • Dry Skin
  • Fatigue
  • Headaches
  • Inflammation
  • Lightheadedness
  • Muscle Weakness
  • Nerve Disorders

What does iron do?


Like magnesium, iron can also compete for absorption with other nutrients like calcium and chromium, so while it may be convenient to grab a multivitamin with iron, it’s also a good idea to take an iron supplement and to eat foods rich in iron, such as:

  • Beans
  • Beef
  • Broccoli
  • Chicken
  • Chocolate (70% Cocoa or Higher)
  • Eggs
  • Lentils
  • Oysters
  • Pumpkin Seeds
  • Spinach

Probiotics + Prebiotics

In today’s world of convenient, fast food and gluten-filled, dairy-packed food items, it’s no wonder so many men and women suffer from digestive issues. There’s also overwhelming evidence to suggest overuse of antibiotics can lead to probiotic deficiencies in the gut.

What do probiotics do?

A good probiotic and prebiotic will help regulate the good bacteria in your digestive tract in order to aid with the absorption of other vitamins and nutrients and to keep things..ahem…moving along. There’s also evidence to suggest a supplement routine which includes daily probiotics and prebiotics can help reduce anxiety and create a more efficient immune system to protect the body from illness, aging, and disease.

READ MORE: 5 Things Your Gut is Trying to Tell You

What kind of probiotic should I take?


There are many probiotics and prebiotics available on the market, and some work more efficiently for some individuals than others. If you find a probiotic isn’t providing enough digestive support to reduce constipation, bloating, and other unwanted side effects of a compromised intestinal tract, try switching to another variety. Riverside Village Pharmacy located next to Riverside Village Clinic carries a few great options, and we carry Metagenics items (see list below) and can point you in the right direction for your needs.

Vitamin B

Vitamin B refers to any number of B vitamins that function in a variety of ways throughout the body. The overarching function of many vitamin B vitamins, however, is to give you more energy.

Do I need vitamin B?

Vitamin B, like many micronutrients, is an essential component of optimal health and wellness. Vitamin B deficiencies can lead to many unwanted health problems, including:

  • Confusion
  • Fainting
  • Fatigue
  • Lethargy
  • Lightheadedness

Which vitamin B supplement should I take?

Vitamin B supplements are one of the most common forms of vitamin supplements on the market, and they are available in drug stores, pharmacies, and wellness clinics around the world. Because of this, synthetic vitamin B supplements are also one of the most widely available supplement varieties out there. Beware of vitamin B supplements that only include one type of vitamin B derivative rather than a blend of many potent B vitamins. Opt for vitamin B from fresh fruits and veggies or from trusted supplements.

Vitamin D

Vitamin D is an essential vitamin that is often found in multivitamins and over-the-counter supplement form, and for good reason. Vitamin D plays an active role in preventing mood disorders like anxiety and depression, keeping teeth and bones strong, and helping fortify the immune system by protecting against illness and disease.

Do I need vitamin D?

Studies indicate that as many as half of the population could have a vitamin D deficiency. The problem with getting your daily dose of vitamin D solely from a multivitamin is that many don’t include the amount needed to replete the deficiencies most people have. Knowing your individual micronutrient level will allow your healthcare provider to understand how much vitamin D you should add to your daily supplement routine.

Micronutrient Testing | Nashville, TN

Want to find out what your micronutrient levels are? Riverside Village Clinic offers micronutrient testing in order to create a functional wellness plan which considers any additional supplements you need to replenish. Call 615-810-9595 to schedule your test and empower yourself with knowledge of your own nutrient fingerprint.

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