Women's Supplements Guide: What Research Says About Beauty & Wellness
Women's Supplements Guide: What Research Says
An evidence-based look at popular supplements for women's health and wellness
Important Disclaimer: This article provides general information about supplements based on available research. It is not medical advice. Always consult with a qualified healthcare professional before starting any new supplement, especially if you're pregnant, nursing, taking medications, or have any health conditions.
The supplement industry markets heavily to women with promises of glowing skin, stronger hair, better sleep, and balanced hormones. But what does the research actually say? Let's look at the evidence.
Understanding Women's Nutritional Needs
Women have unique nutritional requirements that change throughout life - from menstruation to pregnancy, menopause, and beyond. Some nutrients are particularly important:
- Iron: Lost during menstruation
- Calcium & Vitamin D: Bone health, especially post-menopause
- Folate: Essential during childbearing years
- Magnesium: Often deficient in modern diets
- Protein & Collagen: Skin, hair, and tissue health
Important: The best source of nutrients is always a balanced diet. Supplements should supplement - not replace - proper nutrition.
Popular Supplements: What Research Shows
1. Marine Collagen - For Skin, Hair & Nails
What Is It?
Collagen is the most abundant protein in your body, providing structure to skin, hair, nails, bones, and connective tissue. Marine collagen is derived from fish and is hydrolysed (broken down) for better absorption.
What Research Suggests:
- Skin elasticity: Some studies show improvements in skin hydration and elasticity after 8-12 weeks
- Wrinkles: Research suggests potential reduction in fine lines with consistent use
- Hair & nails: Limited but promising research on strength and growth
- Absorption: Hydrolysed collagen appears to be well-absorbed
Important Considerations:
- Results typically take 8-12 weeks of consistent use
- Quality and dosage matter (most studies use 2.5-10g daily)
- Not suitable for those with fish allergies
- Vegetarian/vegan alternatives exist but have less research
Our Product: MG Complete Life Marine Collagen Glow & Beauty 300g
What's inside (per 8g serving):
- Hydrolysed Marine Collagen: 5000mg
- Hyaluronic Acid: 100mg
- Rosehip Extract: 100mg
- Biotin: 300µg (600% NRV)
- Vitamin C: 80mg (100% NRV)
- Vitamin E: 15mg (125% NRV)
- Zinc: 10mg (100% NRV)
- Magnesium: 50mg (13% NRV)
- Selenium: 55µg (100% NRV)
Raspberry-Strawberry flavour. Mix 8g (1.5 scoops) with 200ml water.
Consult your healthcare provider before use, especially if pregnant, nursing, or taking medications.
2. Vitamin D3 + K2 - For Bones & Immunity
What Is It?
Vitamin D3 (cholecalciferol) helps your body absorb calcium. Vitamin K2 (menaquinone-7) directs calcium to bones rather than arteries. They work synergistically.
What Research Suggests:
- Bone health: Strong evidence for D3's role in calcium absorption and bone density
- Immune function: Research shows D3 supports immune system
- Mood: Some studies link vitamin D deficiency to low mood (especially in winter)
- K2 benefits: Emerging research on cardiovascular and bone health
Important Considerations:
- Many people in Ireland are deficient (limited sunlight)
- Blood tests can determine your vitamin D levels
- Fat-soluble - take with food containing fats
- Consult doctor if taking blood thinners (K2 affects clotting)
Our Product: Activlab Vitamin D3+K2 MAX 120 Tablets
What's inside (per ½ tablet):
- Vitamin D3: 50µg / 2000 IU (1000% NRV)
- Vitamin K2 (MK-7): 50µg (67% NRV)
Take ½ tablet daily with a meal containing fats. 120 tablets = 8-month supply.
Especially important to consult your doctor if taking anticoagulants or have kidney issues.
3. Magnesium - For Sleep, Stress & Muscles
What Is It?
Magnesium is involved in over 300 biochemical reactions in your body. Many people don't get enough from diet alone.
What Research Suggests:
- Sleep quality: Some studies show magnesium may help with sleep, especially in deficient individuals
- Muscle function: Well-established role in muscle contraction and relaxation
- Stress: Research suggests potential benefits for stress and anxiety
- PMS symptoms: Some evidence for reducing menstrual discomfort
Important Considerations:
- Different forms have different absorption rates
- Too much can cause digestive upset
- Best taken in evening for sleep support
- Can interact with certain medications
Our Product: Meow Squad Nutrition Magnesium Powder 375mg 120g
What's inside (per 4g serving):
- Magnesium Malate: 1600mg (providing 225mg elemental magnesium)
- Magnesium Bisglycinate: 750mg (providing 150mg elemental magnesium)
- Total Magnesium: 375mg (100% NRV)
Raspberry flavour. Mix 4g (1 scoop) with 200ml water, preferably in the evening.
Consult your healthcare provider, especially if you have kidney issues or take medications.
4. Ashwagandha - For Stress Management
What Is It?
Ashwagandha (Withania somnifera) is an adaptogenic herb used in traditional medicine. Adaptogens are substances that may help the body respond to stress.
What Research Suggests:
- Stress & anxiety: Several studies show potential benefits for reducing stress and anxiety symptoms
- Cortisol: Some research indicates it may help lower cortisol (stress hormone) levels
- Sleep: Limited evidence suggests possible improvements in sleep quality
- Other claims: Research on hormones, athletic performance, and cognitive function is ongoing and mixed
Important Warnings:
⚠️ Ashwagandha is NOT for everyone:
- Thyroid conditions: May affect thyroid hormone levels - consult endocrinologist
- Pregnancy & nursing: Not recommended - insufficient safety data
- Autoimmune conditions: May stimulate immune system
- Surgery: Stop 2 weeks before scheduled surgery
- Medications: Can interact with sedatives, thyroid meds, immunosuppressants
Our Product: MG Complete Life Ashwagandha 60 Caps
What's inside (per capsule):
- Ashwagandha Root Extract: 143mg
- Withanolides (active compounds): 10mg (7% standardisation)
Take 1 capsule daily, preferably before bedtime.
IMPORTANT: This supplement requires medical consultation before use. Not suitable for everyone.
5. ZMA (Zinc, Magnesium, B6) - For Recovery & Sleep
What Is It?
ZMA is a combination of zinc, magnesium, and vitamin B6 in specific ratios. Originally marketed to athletes but used by many for sleep and recovery support.
What Research Suggests:
- Mineral deficiency: May help if you're deficient in zinc or magnesium
- Sleep: Magnesium component may support sleep quality
- Recovery: Zinc and magnesium play roles in muscle recovery
- Athletic performance: Mixed evidence - benefits mainly in deficient individuals
Important Considerations:
- Take on empty stomach for best absorption
- Avoid with calcium-rich foods (competes for absorption)
- High doses of zinc can cause nausea
- Best taken before bed
Our Product: Activlab ZMA 90 Capsules
What's inside (per 3 capsules):
- Magnesium: 400mg (107% NRV)
- Zinc: 25mg (250% NRV)
- Vitamin B6: 10.5mg (750% NRV)
Take 3 capsules daily on empty stomach, 30-60 minutes before bed. 90 capsules = 30-day supply.
Consult healthcare provider, especially if taking medications or have health conditions.
What About Other Popular Supplements?
Iron
Who needs it: Women with heavy periods, vegetarians/vegans, diagnosed deficiency.
Important: Only supplement if deficient (confirmed by blood test). Too much iron is harmful. We don't currently stock iron supplements - speak with your GP.
Omega-3 (Fish Oil)
Research shows: Benefits for heart health, inflammation, possibly mood.
Best source: Fatty fish 2-3 times weekly. Supplements if you don't eat fish.
We stock: Activlab Omega 3 Sport 90 Caps
Probiotics
Research shows: May support digestive and immune health, but strain-specific.
Best source: Fermented foods (yoghurt, kefir, sauerkraut).
We don't currently stock probiotics.
Supplement Safety: What You Need to Know
Always Consult Your Doctor If:
- You're pregnant or trying to conceive
- You're breastfeeding
- You're taking any medications
- You have any health conditions
- You're scheduled for surgery
- You're under 18
General Safety Tips:
- More is not better - follow recommended doses
- Buy from reputable sources
- Check for interactions with medications
- Stop and consult doctor if you experience side effects
- Don't replace prescribed medications with supplements
- Be patient - most supplements take weeks to show effects
The Bottom Line
Supplements can support health, but they're not magic pills.
The foundation of women's health is:
- Balanced nutrition - whole foods, plenty of vegetables, adequate protein
- Regular movement - find what you enjoy and do it consistently
- Quality sleep - 7-9 hours nightly
- Stress management - whatever works for you
- Regular health check-ups - blood tests can identify deficiencies
Supplements supplement - they don't replace - these fundamentals.
If you choose to supplement: Start with one at a time, give it 8-12 weeks, and assess whether it makes a difference for you. And always - always - consult with a qualified healthcare professional first.
Final Reminder: We're a supplement retailer, not healthcare professionals. This article provides general information based on available research. It is not medical advice. Your doctor knows your health history and can provide personalised guidance.
Explore Our Women's Wellness Range
Quality supplements to support your health journey. Always consult your healthcare provider before starting any new supplement.
Shop Women's Supplements💚∞ For Marta. Always. Forever.
