Supplements for Women: What I Actually Take and Why

When it comes to supplements, I don’t mess around. I’m super picky about what I take—and even pickier about what I give my family. Over the years, I’ve researched like crazy, tested what actually works (and what’s just hype), and curated a daily lineup that keeps me feeling strong, balanced, and sane.

What Supplements I Use and Why

If you’re looking for real-life insight into supplements for women, this is it. No fluff. No MLM. Just what I personally take, love, and keep coming back to—plus how it’s helped with energy, hormones, immunity, and even pregnancy.

The Hair Supplements I Swear By

When Charlotte was diagnosed with cancer at just six months old, I was still nursing and desperately searching for anything that might support her tiny body—and mine. She went through four rounds of chemo, and shockingly, never lost her hair. My hair even stopped falling out in the shower.

Here’s what I took then (and still take now for healthy hair and postpartum regrowth):

• Silica – Collagen support in a bottle
• Ashwagandha – Bonus: also great for stress and mood
• Nettle leaf – Full of vitamins that support hair strength
• Lemon balm – For calming, restful sleep and better recovery

I followed the standard dosages for each—and yes, I still use some of these regularly.

Core Supplements for Women’s Health

These are my ride-or-die wellness staples. I take these almost every day and can feel it if I skip them.

1. Cod Liver Oil

Hands down, cod liver oil is my #1 supplement and is non-negotiable for me. It’s a staple for the whole family and packed with omega-3s, vitamin A, and D—all amazing for immune support, mood balance, and brain function.

Pro tip: The liquid version is way more affordable than cod liver oil capsules, even if the taste is… an acquired one. When I give it to my kids, I pull the dose into a syringe and then add a little elderberry syrup at the tip to mask the flavor—it works like a charm.

2. Grass-Fed Beef Liver

Beef liver is a nutritional powerhouse. It’s rich in vitamin A, B vitamins (like folate and B12), and iron. I take grass-fed beef liver capsules, and I also mix ground liver in with my ground beef. So when we’re eating my famous chaffle burgers, I’m sneaking in all the health benefits that beef liver offers. his supplement makes a huge difference in my energy levels and is amazing for fertility and postpartum.

3. Magnesium

This mineral is involved in over 300 processes in the body. It supports sleep, blood sugar balance, hormone regulation, helps prevent restless leg syndrome, and so much more. If you’re not taking a magnesium supplement, chances are you might be deficient in this crucial mineral!

4. Vitamin C (Whole Food Based)

Not all vitamin C supplements are created equal. I avoid synthetic ascorbic acid and instead go with this natural and pure Vitamin C supplement that uses 100% whole food–based sources. Vitamin C helps with immunity, brain health, and even improves your iron absorption.

5. Zinc

Since adding this zinc supplement to my routine, I’ve noticed I hardly get sick. It’s a powerhouse for immune support, especially during cold and flu season, so I don’t skip it.

6. Folate (Not Folic Acid!)

Folate is key for brain health, may reduce the risk of Alzheimer’s, and even plays a role in cancer prevention. It’s critical for women—especially if you’re trying to get pregnant, are pregnant, or just want to support brain health and hormone production.

7. Concentrated Butter Oil

This one might not be on your radar, but concentrated butter oil is an incredible source of vitamin K2, which supports bone strength and heart health. This product is also a great source of healthy fats that fight inflammation and help with mineral absorption. I keep it in the fridge and just scoop out a little ball with a spoon to take alongside the rest of my supplements.

Quick Fix: My Favorite All-in-One Supplement

When life gets hectic and I’m not hitting all my nutrition goals, I reach for my Athletic Greens AG1. It’s a blend of vitamins, minerals, probiotics, and adaptogens—all in one scoop. I just mix it with water and feel like I at least did one good thing for myself.

Hormone & Mood Support Supplements for Women

These help with mood, mental clarity, and hormones—especially during postpartum or monthly cycles.

1. Mixhers Libido

I love everything from Mixhers, but this one is a non-negotiable for me. I was shocked by how much this helped—not just with desire, but also energy and mood. If you feel flatlined after kids, this one’s worth a shot.

2. Ashwagandha (again!)

Yes, it’s on here twice. I still take Ashwagandha to manage stress and lower cortisol. It’s been a huge help for anxiety.

3. Evening Primrose

Evening primrose is a must-have for hormonal balance. Whether you’re dealing with PMS or perimenopause, it helps regulate mood, skin health, and even improves elasticity as you age.

Gut Health Supplements

Probiotic + Prebiotic

While I prefer to get probiotics from fermented foods like sauerkraut and yogurt, I keep a solid supplement on hand just in case. The probiotic that I use is a 2-in-1. It includes a gut-friendly prebiotic made from pomegranate skin, along with a quality probiotic. This combo is so much more effective and feeds your gut bacteria without the bloating that comes from some fiber blends.

Supplements for Pregnancy

Currently growing baby #5 over here! When I’m getting ready to try for a baby, I clean up my diet and focus on nutrient-dense foods like my homemade bone broth, raw milk, and fermented veggies. Supplement-wise, the most important ones to prep my body for a baby are:

• Cod liver oil
• Beef liver capsules
• Magnesium
• Folate

During pregnancy, two supplements that are part of my normal routine, but have extra benefits are:

• Vitamin C: Helps reduce bilirubin buildup and lowers the chance of baby being born with jaundice.
• Folate: Critical for healthy brain and spine development—helps prevent birth defects like spina bifida.

Also, I highly recommend the book Beautiful Babies for anyone looking to optimize their nutrition for pregnancy.

Final Thoughts on Supplements

Supplements are amazing—but they’re not magic. You can’t supplement your way out of a poor diet full of junk and processed foods. Real, nutrient-dense food should always come first. Supplements just fill in the gaps. Stay consistent, listen to your body, and know that wellness is a lifelong journey—not a quick fix.

Looking to round out your wellness routine? Supplements are just one piece of the puzzle. I also rely heavily on natural home remedies and a consistent exercise routine to support my health from all angles.