Women’s Wellness

Nutrients connected to Women’s Wellness

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Vitamin B9 (folate and folic acid)Clinically supported

  Official bodies advise a folic acid supplement for anyone who could become pregnant, because it lowers the chance of neural tube defects in the baby. It is not a general women's health supplement.

• IronDeficiency link

  Heavy periods and pregnancy are very common causes of iron deficiency anaemia, so women are more often affected. Needs are set separately for women aged 19 to 49 by the NHS.

• ChasteberryPreliminary or mixed

  Used mainly for premenstrual symptoms; studies are limited and mixed in quality, so evidence is promising but not firm.

• Choline (supplement forms: bitartrate, phosphatidylcholine and others)Established role

  Official choline intake levels are higher in pregnancy and breastfeeding. Whether extra choline improves a child's brain development is not settled.

• GingerPreliminary or mixed

  NCCIH says research suggests ginger supplements might reduce menstrual cramp severity; evidence is limited.

• MacaPreliminary or mixed

  Menopause-symptom trials in women were favourable but small and limited.

• Black cohoshClinically supported

  Its main studied use is easing menopause symptoms in adult women; this is the only well-supported women's health use.

• Red raspberry leafPreliminary or mixed

  Used by women during pregnancy and labor. One trial found no shorter first stage and only small, uncertain effects on later labor outcomes.

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