Taking care of your health starts with the basics: eating a balanced diet, staying active, getting enough sleep and finding time to look after yourself.
But even with the best intentions, it isn’t always easy to get every nutrient your body needs from food alone. That’s where supplements can play a useful role.
Supplementation should be simple, accessible and designed to compliment a healthy lifestyle — not replace it.
There are certain vitamins and nutrients that are particularly relevant to women’s health and everyday wellbeing and these are my top 5....
1. Vitamin D
Vitamin D is often referred to as the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight.
However, in the UK, getting enough vitamin D from sunlight can be challenging, particularly during the autumn and winter months. Spending a lot of time indoors or covering most of your skin can also reduce your exposure.
Vitamin D plays several important roles in the body. It contributes to the normal function of the immune system, normal muscle function and the maintenance of healthy bones and teeth.
For women, bone health becomes particularly important as we get older, making vitamin D an important nutrient to consider as part of a healthy lifestyle.
A daily vitamin D supplement can be a simple addition to your routine, particularly during the darker months.
RUCI products that contain Vitamin D-
2. Magnesium
Magnesium is an essential mineral involved in numerous processes throughout the body.
It contributes to normal muscle function, normal functioning of the nervous system and normal energy-yielding metabolism. It also contributes to the reduction of tiredness and fatigue.
Magnesium can be found in foods including nuts, seeds, whole grains, beans and leafy green vegetables. However, busy lifestyles and dietary preferences can sometimes make it difficult to consistently get enough through food.
For women juggling work, family, exercise and everything else life brings, magnesium can be a popular addition to a daily wellness routine.
It’s important to remember that taking more isn’t necessarily better. The right amount depends on your diet, lifestyle and individual circumstances.
Why we love it: Magnesium supports normal muscle and nervous system function while contributing to the reduction of tiredness and fatigue.
RUCI products that contain Magnesium-
3. Omega-3
Omega-3 fatty acids are essential fats that have become a staple in many women’s wellness routines.
There are several types of omega-3, including EPA, DHA and ALA. Oily fish such as salmon, mackerel and sardines are excellent sources of EPA and DHA, while plant foods such as chia seeds, flaxseeds and walnuts provide ALA.
If you don’t regularly eat oily fish, an omega-3 supplement can be a convenient way to include these important fatty acids in your routine.
DHA contributes to the maintenance of normal brain function and normal vision when a daily intake of 250mg of DHA is consumed.
For those following a vegetarian or vegan lifestyle, algae-derived omega-3 can also provide a plant-based source of DHA and, depending on the product, EPA.
Why we love it: A convenient way to add omega-3 to your routine, particularly if you don’t regularly eat oily fish.
RUCI products that contain OMEGA 3-
None as of yet....a new product idea perhaps...?
4. Vitamin C
Vitamin C is probably one of the best-known vitamins — and for good reason.
It’s an essential nutrient with several important functions in the body. Vitamin C contributes to the normal function of the immune system and helps protect cells from oxidative stress.
It also contributes to normal collagen formation, which is important for the normal function of skin, bones, cartilage, gums and blood vessels.
Vitamin C is naturally found in many fruits and vegetables, including oranges, strawberries, kiwi, peppers, broccoli and tomatoes.
Because vitamin C is water-soluble, your body doesn’t store large amounts of it, which makes getting a regular supply through your diet particularly important.
For women who want a simple addition to their everyday wellness routine, vitamin C can be an easy choice.
Why we love it: Vitamin C supports normal immune function and collagen formation, while helping protect cells from oxidative stress.
RUCI products that contain VItamin C-
5. Iron
Iron is a particularly important nutrient for many women, especially during the reproductive years.
Women can have higher iron requirements due to menstrual blood loss. Iron contributes to the normal formation of red blood cells and haemoglobin, as well as normal oxygen transport around the body.
It also contributes to the reduction of tiredness and fatigue and normal cognitive function.
Iron can be found in foods such as red meat, beans, lentils, tofu, leafy green vegetables and fortified cereals.
However, iron is one supplement that shouldn’t automatically be added to everyone’s routine. Taking too much iron can be harmful, so supplementation is best considered based on your diet and individual needs.
Why we love it: Iron supports normal oxygen transport and red blood cell formation and can be particularly relevant to women who menstruate.
RUCI products that contain Iron-
So, Which Supplements Does a Woman Actually Need?
The answer is different for everyone.
Your nutritional needs can depend on your age, diet, lifestyle and stage of life. Someone who eats a varied diet containing plenty of oily fish, fruit, vegetables and iron-rich foods may have different nutritional needs from someone with dietary restrictions or a known deficiency.
And remember, more isn’t always better. Taking several supplements at high doses isn’t automatically healthier. It’s important to follow the recommended serving and consider the total amount of each nutrient you’re getting from food and other supplements.
Your daily wellness routine doesn’t need to involve dozens of products or complicated schedules. Sometimes, it’s about getting the basics right and choosing supplements that genuinely fit into your lifestyle.
From Vitamin D and Magnesium to Omega-3, Vitamin C and Iron, these five nutrients are all worth understanding when thinking about your individual nutritional needs.
Because your wellness routine should work for you.
