What Vitamins Should I Take? Understanding Vitamins and Supplements

Shannon Leach, MSN, ARNP
Feb 28
8 min read

The world of vitamins and supplements can be overwhelming. And far too often, I find patients taking handfuls of vitamins and supplements without necessarily needing them or possibly not even knowing WHY they are taking them. So, when I was recently asked to speak on a podcast and to share my top recommendations for vitamins and supplements that women should be taking, I realized that it’s a

great topic for a blog, too.

In a perfect world, we wouldn’t need to take vitamins or supplements. We would get everything we need from the whole foods we eat. In reality, though, this does not happen. Many of us fail to ingest sufficient vitamins and minerals from our food alone.

There are a variety of factors that have made it more challenging for us to get many of our necessary vitamins and minerals from our diet alone. These reasons include modern dietary patterns low in whole grains and vegetables, soil nutrient depletion from intensive agriculture, food processing losses, aged populations, chronic diseases, socioeconomic disparities, and more. That is why supplementation is often necessary.

In my own health journey, I opt for the smallest number of medications necessary, while also ensuring I’m optimizing my health. I say this to assure you that I don’t make these supplementation recommendations lightly or without weighing the pros and cons.

Before you start a vitamin or supplement, however, it is important you consult with your personal healthcare professional to ensure this is right for YOU. Are you experiencing symptoms? Are you deficient and would you benefit from supplementation? You may not have the exact same needs as your bestie, and that’s ok. You need to find out what is the right combination for your health and your body.

It is critically important that you choose brands that are reputable and pure–you want a brand that offers independent lab testing for purity. I will include a few of my favorite brands for each recommendation. That doesn’t mean it’s the brand you need to choose, but at least you’ll have a place to start. Quality matters–you don’t want to pay for a supplement and then take a supplement that is not pure and therefore will not give you the full benefits.

My recommendations, especially for those of us living in the Pacific Northwest are:

Vitamin D

Vitamin D is increasingly important as we age and, given we don’t have a lot of sunshine in the winter months in the PNW, you likely would benefit from this supplement. Vitamin D levels often drop during winter, contributing to lower serotonin levels, which is linked to low mood, low energy, and fatigue. Supplementation may not cure Seasonal Affective Disorder (SAD), but in correcting a deficiency with supplements, you absolutely can help to support overall health and potentially improve your mood, too!!

There are also health consequences related to low vitamin D. Low vitamin D status is associated with adverse maternal and fetal outcomes and is involved in the development of specific gynecological conditions that affect fertility, such as endometriosis and polycystic ovarian syndrome (PCOS).

Vitamin D:

Is a helper for absorbing calcium (which is critical to bone health) and plays a critical role in maintaining bone density
Impacts muscle function
Positively impacts the immune system & heart health
Has been shown to help elevate mood, and increase cognitive performance, including visual memory
Vitamin D may play an important role in regulating female fertility, as increasing evidence shows.
Plays a key role in iron regulation by reducing hepcidin levels, which helps improve iron absorption
Tends to absorb better with a healthy fat (aka omega 3s)
- Example of omega 3s: Fatty fish, flaxseed, chia seeds, walnuts, plant oils or an omega 3 supplement
- Examples of food with vitamin K: Green, leafy vegetables, particularly kale, collard greens, Swiss chard, and turnip greens
  1. Vitamin K is essential in blood clotting, wound healing, and maintaining strong, healthy bones
  2. Vitamin K help to reduce calcium plaque buildup in the coronary arteries

Ask your medical professional to check your Vitamin D levels to prescribe the correct dosage for you!

The brands I recommend are:

Douglas Labs liquid with K2
Metagenics

This next one you may have heard of recently as there has been a LOT of hype on social media about it… Magnesium. And is the hype worth it? It sure is 🙂

Magnesium

In fact, I asked three of my colleagues (a nurse practitioner, a naturopathic doctor, and a doctor of medicine) as well as two friends trained in nutrition, and 4 out of 5 of them agreed with me that magnesium would be in the top three vitamins we would recommend. In fact, another clinician and I agreed that it would be our NUMBER ONE recommendation to women . . .especially for those in perimenopause or menopause. But, really, it’s a great supplement for any woman in her reproductive years and beyond!

Magnesium deficiency has increased over the years. In fact, various cohorts in research studies found that over 70% of fertile women had a magnesium deficiency. One of the problems is that our normal food sources no longer have the magnesium in them as they did 100 years ago.

Why is magnesium deficiency worrisome?

Magnesium deficiency is associated with elevated risks of cardiovascular disease, metabolic disorders, bone loss, and neuropsychiatric conditions.

What does magnesium do for our body?

There’s almost NO area in the body that magnesium does not impact, either directly or indirectly. Magnesium plays a role in over 300 enzymatic reactions in the body, contributing to things such as turning carbs/fats into usable energy and activating protein synthesis to build new must.

Magnesium has also been shown to:

Help calm the nervous system by boosting gamma-aminobutyric acid (GABA). GABA is a naturally occurring amino acid that functions as the primary inhibitory neurotransmitter in the central nervous system of the body, and therefore, acting as the brain's main "calming" agent. GABA reduces neuronal excitability, which helps to slow down brain activity in order to manage stress, anxiety, and fear.
Help to regulate cortisol (the stress hormone) and to support neurotransmitter balance, therefore reducing stress and anxiety.
Positively impact sleep–again, due to enhancing GABA activity, those taking magnesium might find they:
- Fall asleep faster
- Sleep longer
- Have more deep sleep
- Have more REM sleep
  1. Deep and REM sleep is necessary as it contributes to the brain and body being able to rebuild/reset for the next day
- Improved sleep related to magnesium has been especially helpful during PMS, pregnancy, and/or menopause
May boost exercise performance by impacting muscle function and recovery
Helps prevent cramps, spasms, and soreness by regulating calcium and magnesium balance in muscle cells, supporting both daily comfort AND post-workout recovery
Can help prevent migraines
May help to reduce PMS symptoms (particularly when combined with B6). Magnesium relaxes smooth muscles and reduces inflammation.
- Can ease cramps, bloating and mood swings
Helps to fight depression
Has benefits against type 2 diabetes and has been shown to help decrease insulin resistance
Has anti-inflammatory properties
Supports bone health–Magnesium is essential for calcium absorption and vitamin D activation. Adequate levels help to maintain bone density and reduce the risk of osteoporosis, especially important during perimenopause/menopause.
Support hormonal balance & menopause–During menopause, magnesium may help regulate blood pressure, reduce hot flashes, support energy metabolism, and improve overall well-being!!

I personally would recommend magnesium glycinate, as it tends to be one of the forms of magnesium that is most easily digested.

The brands I would recommend are:

Klaire
Pure Encapsulations

Omega-3s

In the Pacific Northwest, we are fortunate to have great access to fresh fish. However, not everyone likes it, nor does everyone consume enough to get the minimum amount of omega-3 recommended in order to reap its benefits.

Omega-3ss (including fish oil, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)) are essential nutrients, as we cannot produce these within our own bodies. You can find omega-3s, however, in fish, flaxseed/flax meal, chia seeds, and walnuts, to name a few. While I would LOVE for you to consume your omega-3s through food, I recognize that supplementation is often necessary.

The benefits of omega-3s:

It is a powerful antioxidant
Particularly important for vascular health, keeping blood vessels flexible and reducing the risk of cardiovascular disease and dementia
Play a key role in brain function, supporting neurons, maintaining myelin, and helping to keep chronic inflammation low.

Tremendous evidence to support its role in:

Mental health / Cognitive health
Reducing inflammation
Supporting hormones
Fetal development

Omega-3s are available in liquid and/or capsule form.

The brand I would recommend is:

Nordic Natural

Supplements are especially important for women in perimenopause and menopause, but also beneficial to all women of reproductive age.

Fiber

While I wish that all women could consume enough fiber in their diet, this doesn’t always happen. The recommendation is for at least 25 grams per day and can be found in fruits, vegetables, whole grains, legumes, beans, nuts, and seeds.

Fiber:

Is crucial for our gut health
Helps to improve blood sugar balance, as fiber slows glucose absorption, preventing sharp spikes and crashes in blood sugar that can affect insulin, cortisol, and sex hormones. This can help to prevent insulin resistance and help to maintain our blood glucose levels.
Helps to lower LDL, considered to be “the bad” cholesterol.
Aids in the elimination of excess hormones. Fiber binds to estrogen in the digestive tract and helps excrete it from the body, which can prevent estrogen dominance. Estrogen dominance is linked to PMS, fibroids, and certain cancers.

The brands I would recommend are:

Metamucil Free
The ‘Pause Nutrition Fiber GDX

Collagen

Another supplement that may benefit women is collagen. Collagen provides structure and substance to cartilage, tendons, muscle tissue, connective tissue, skin, and bones. Researchers conclude that collagen supplementation of 5-15g per day aids in improving joint mobility, agility, body composition and muscle recovery.

Collagen supplementation has also been shown to decrease the appearance of wrinkles and improve the health of your skin and hair.

The brands I would recommend are:

Needed
Perfect Supplements
Equip
The ‘Pause Nutrition

As you may know, as women age, they naturally lose bone and muscle mass. This process accelerates significantly during and after menopause. Starting around age 30, women lose 3–5% of muscle mass per decade, while bone density drops sharply due to plummeting estrogen levels after menopause. This loss can lead to sarcopenia and osteoporosis.

Creatine

As women age, creatine levels naturally decline. This decline can contribute to age-related muscle loss, bone density reduction, as well as changes in cognitive and emotional health.

Creatine:

Plays a critical role in energy production and is crucial for maintaining muscle, bone, and brain health
Can help improve muscle function, increase muscle size, and enhance bone density in peri- and postmenopausal women, particularly when combined with resistance training
May enhance short-term memory and overall cognitive performance in adults aged 45 to 64
May help offset mood changes associated with perimenopause, including anxiety & depression

The brands I would recommend are:

Thorne

The ‘Pause Nutrition

Calcium

The general recommendation for women is to consume 1200mg of calcium daily. And, unfortunately, many women fail to meet this requirement from food alone. While green leafy vegetables and dairy are excellent sources, many people don’t eat enough of them, and dairy alternatives are often not fortified with calcium.

Calcium:

Is a key mineral required for bone rigidity, stability, and muscle contraction
Is critical for your bones. Without sufficient intake, the body pulls calcium from bones, increasing the risk of osteopenia and osteoporosis with age.
Plays a role in nerve function, blood clotting, and muscle contractions—making it essential for heart health and overall mobility

Again, while it would be best to get your calcium intake from food alone, the second-best option is from supplements.

The brand I would recommend is:

SEEN, a calcium supplement made from real food sources
Pure Encapsulations

As a reminder, it is important to talk to your medical health professional about your specific needs when it comes to vitamins and supplements. If you don’t need a specific supplement as you’re not deficient, you don’t need it! However, if you are deficient and/or symptomatic, you likely find that supplementation makes a tremendous difference in your overall health.

I hope you have found this helpful. I would love to hear from YOU. Are you currently taking any of these supplements and, if so, what have been the greatest benefits you have experienced? If you’re taking a different supplement that has done wonders for you, I’d love for you to share below what the supplement you take and the benefits you have received as a result of taking it.