What dietary supplement should every woman take?

Nowadays, we are exposed to stress, hormonal fluctuations, irregular diet, fatigue, PMS, and mood swings. That is why dietary supplements can play an important role in how we feel – both physically and mentally. Here is an overview of supplements that women should try at least once in their life. Why? Because they can truly help most of us, whether with the cycle, energy, digestion, or mental well-being.

Why should women take dietary supplements?

The female body is very demanding and often goes through various changes that affect health and mental balance. Stress, hormonal fluctuations, irregular diet, fatigue, or PMS are common parts of many women’s lives. In a hectic lifestyle, we often don’t have the time or possibility to get all necessary nutrients from regular food alone.

Dietary supplements can therefore play a key role in how we feel:

• they help balance hormone levels
• they improve energy
• they support the health of skin, hair, and digestion
• they ease unpleasant symptoms, such as menstrual pain or mood swings.

Properly chosen vitamins and minerals can thus be a valuable helper for women on the path to a healthier and more balanced life.

1. Magnesium – the basic one that almost everyone lacks

Magnesium is one of the most important minerals that is often deficient in the female body. Its deficiency manifests as fatigue, cramps, poor sleep, or increased nervousness. Magnesium:

• Helps with fatigue, cramps, poor sleep
• Calms the nervous system – useful for stress, anxiety, and PMS
• Reduces tension in the body and helps regeneration
• Can help with painful menstruation as well

For maximum absorption, it is recommended to take forms of magnesium such as bisglycinate or malate, which are gentler on the stomach and more effectively utilized by the body.

2. Inositol – hormonal balance, cycle, skin

Inositol is a substance similar to B vitamins, naturally occurring in the body. However, women with hormonal imbalance tend to have low levels.

Why do women take it?

• Helps with PCOS – improves ovulation, menstrual cycle, and fertility
• Reduces insulin resistance (common issue with PCOS and weight gain)
• Helps with acne and excessive hair growth
• Has a gentle calming effect – reduces anxiety and supports sleep

The two most commonly used forms of inositol are myo-inositol and d-chiro-inositol, often in a 40:1 ratio, a proven combination especially for fertility support.

3. Fenugreek

Fenugreek is a natural plant adaptogen, which helps the body balance estrogen and testosterone levels according to the organism’s current needs. This supplement:

• Helps with PMS, mood swings, and low libido
• Regulates menstruation
• Supports breast milk production
• Increases vitality and energy

It is recommended to take fenugreek in the form of capsules or extract, which should be standardized to 50% saponins, ensuring effectiveness.

4. Tocosh – Peruvian treasure for digestion and immunity

Tocosh is a traditional Peruvian superfood made by fermenting potatoes or bananas under running water. This process naturally creates a probiotic supplement full of enzymes and antioxidants.

What can it do for women?

• Supports digestion and detoxification
• Has antibacterial effects – helps with urinary tract infections or yeast infections
• Supports skin, hair, and nails from within
• Traditionally used also for fertility and women’s reproductive health

Tocosh is taken as a powder in smoothies or in capsule form and is completely natural in origin.

5. Iron

Many women lose a significant amount of iron through menstruation – which then manifests as:

❌ Fatigue, paleness, hair loss
❌ Shortness of breath, poor concentration
❌ Sometimes even depressive states

If you have heavy menstruation or are vegan/vegetarian, iron is crucial.

Recommendation: Iron bisglycinate – gentle on the stomach, better absorbed.

Conclusion

Supplements are not miracle drugs, but they can significantly support women’s health, both physical and mental. Magnesium, inositol, fenugreek, tocosh, and iron represent basic pillars that every woman should try and possibly include in her routine. They help balance hormonal fluctuations, improve energy, support fertility, digestion, and mental well-being, thereby contributing to a better and more balanced life.