Women experience many bodily changes throughout their lives from menstruation through pregnancy, breast feeding and menopause. So it is essential for women's health that women give their bodies the nutrients they need to support these changes and to maximise health and vitality.

The right supplements for Women's Health

However, it can be confusing to choose the right nutrients that you need for your individual situation. Walk into a health food shop or pharmacy and you’ll come across hundreds, if not thousands, of supplements from fish oils to vitamin C and Echinacea to Evening Primrose oil. Confused? We thought so! So here we have made it easy for you with the top 5 supplements to stay in tip-top shape.

Here are our Top 5 Picks for Women's Health

• Iron for energy Iron is needed for manufacturing the haemoglobin in the blood, which transports oxygen from the lungs and delivers it throughout the body. Iron also plays a key role in the functioning of many enzymes and the immune system. It’s very common for women to be low in iron due to the amount lost during menstruation. A deficiency can cause you to feel tired, week, have pale skin, low concentration and potentially poor immune system function. So get your levels tested and if you are low you may need to take a supplement. Tip: Unfortunately, many iron supplements can cause constipation so be sure to look for one that preferably is in liquid form and with added vitamin C as this form is well absorbed without the side effects

• Calcium, Magnesium & Vitamin D for strong bones If you build strong bones while you're young, you will dramatically reduce the risk of developing osteoporosis when you’re older. In Australia, osteoporosis affects 1 in 2 women after menopause. The risk of experiencing this condition substantially reduces if your bones are strong. This is why you need calcium, magnesium and vitamin D - nutrients that play a specific role in strengthening bones and teeth. In addition, vitamin K (specifically K2) is beneficial as it directs calcium to where it is needed the most; your skeleton. TIP: Look for a supplement that combines both the Calcium and Magnesium along with Vitamin D and Vitamin K for best results

• Folic acid for a healthy reproductive system Folic acid (or folate) is an important nutrient during pregnancy to prevent the risk of your child developing neural tube defects. It is of most importance throughout the first 12 weeks of pregnancy during the time that the spinal cord is forming. TIP: Folic acid is also beneficial for preventing anaemia, enhancing energy, improving immune system function and protecting against heart disease – so it’s worth supplementing even if you are not planning on having a baby

• Fish oil for brain and cardiovascular system function Deep sea oily fish is an excellent source of beneficial omega-3 fatty acids. These fats are essential for the development of your baby’s brain and nervous system– therefore making them a vital nutrient during pregnancy. Omega-3 fatty acids are also paramount for the functioning of the cardiovascular system, reducing inflammation throughout the body and have also been shown to reduce the risk of dementia and Alzheimer’s disease. TIP: Look for a high quality fish oil which has been scientifically tested to ensure heavy metals have been removed

• Multivitamins for energy & vitality: Adequate vitamin and mineral intake is absolutely vital throughout your whole life, however, older adults tend to have more difficulties maintaining sufficient levels. This is because many medications and chronic diseases that are faced by people today have been shown to prevent absorption of certain nutrients. In addition, as physical activity decreases with age, so does your food intake, leaving you with a lower absorption of nutrients. This can leave you feeling tired, weak with poor concentration and memory. TIP: We recommend choosing a multivitamin that has high levels of B vitamins (especially B12), vitamin D, calcium and iron.'

And remember - prior to starting a new supplement be sure to 'Ask a Naturopath' in store at Mr Vitamins for the best advice on the best supplements for you!