While there is absolutely no substitute for following a healthy whole food based diet, supplements can help support you along your weight loss journey, boost your energy, help manage anxiety, and provide you with essential vitamins, minerals and other nutrients that you may be lacking.

But how do you know which supplements women should be taking?

You don’t have to go out and buy everything on the list. The first four supplements listed are the most essential and would be the first things I’d add to my daily regime. The remaining supplements are things you can gradually add in as you see the need for them.

Please keep in mind I am not a doctor, and I am only reporting on my own experience you should always consult with your doctor before adding any supplements or foods to your diet.

1. Electrolytes

In my opinion, using an electrolyte supplement is the most important supplement that all women should be taking to prevent dehydration, reduce fatigue, and boost energy throughout the day.

To lose weight, you may be cutting back on sugar, and processed foods, and eating less starchy carbs, which results in your body not retaining as much water (*) so you can quickly become dehydrated especially if you are adding in exercise and sweating out even more water.

It is essential that you are drinking at least 90 oz of water a day, preferably more. I feel my best when I drink at least 3-4 32 oz bottles of water a day.

Along with drinking lots of water, adding sodium (salty foods), potassium, and magnesium-rich foods to your diet (leafy greens, nuts, and avocados), I suggest drinking a big glass of water with Just Ingredients electrolytes as soon as you wake up each morning.

The Just Ingredients Electrolyte supplement is a potassium, zinc and magnesium concentrate that replaces electrolytes and is formulated perfectly for a healthy Diet with no maltodextrin, and all-natural ingredients!

Other Electrolyte options are Hi Lyte Electrolyte Supplement on Amazon.

2. Probiotics

Probiotics are essential for a healthy gut, digestion, immune function, and overall health.

Probiotics are live microorganisms aka “good” bacteria that aid in restoring a balance of gut bacteria by getting rid of harmful bacteria and obviously adding the good bacteria. (*)

They also produce natural antibodies, boost immune cells, and increases levels of hormones like GLP-1 that can prevent your body from storing as much fat. (*)

Fermented foods or a supplement like this Probiotic Complete are the best way to incorporate probiotics into your daily routine.

I love the Just Ingredients Probiotic Complete Mix because not only is it a probiotic, but is packed with raw organic greens, sprouts, and vegetables for energy, naturally occurring antioxidants, enzymes, amino acids, essential fatty acids, and dozens of other nutrients.

It basically serves as a multivitamin, probiotic and energy source all in one!

3. Omega- 3’s/Fish Oil

EPA and DHA are omega-3 essential fatty acids that your body can’t produce on its own, so the only way to incorporate them is through supplementation.

These essential fatty acids are crucial for

Improving brain health and reducing symptoms of depression (*)
Lowering triglyceride levels in the blood and improving heart health (*)
Lowering LDL cholesterol, body fat and BMI (*)
Reducing inflammation in the body (*)

A diet that incorporates healthy fats, which is best for your weight loss and health can be higher in omega-6’s than omega-3’s, which can cause inflammation. Ideally, you want to balance out the omega-6’s with a 1:1 ratio of Omega-3’s.

A quality Omega-3 supplement should have a combined 500 mg of EPA and DHA per 1,000 mg serving.

The brand I use and recommend is Garden of Life Platinum Omega-3 Fish Oil.

4. Magnesium

Night Time Relax Magnesium supplement is my go-to sleep aid and helps your body regulate blood sugar levels, supports your immune system, and sends you into the next day well-rested with increased energy. (*)

Many Magnesium-rich foods like fruits are also high in carbs, which can make it difficult to meet your magnesium needs when following a low starchy carb meal plan without supplementation.

You may want to consider taking 200–400 mg of magnesium per day and incorporating whole foods that are high in magnesium like spinach, avocados, and pumpkin seeds.

Maintaining healthy magnesium levels also is a natural anti-stress remedy and helps support a restful night’s sleep.

Try out the Night Time Relax Supplement it’s a great thing to incorporate into your bedtime routine to help you wind down from your day. It comes in a powder form, which you mix with water. Or check out Natural Vitality’s Calm Anti-Stress Magnesium Drink on Amazon.

5. Grass Fed Collagen

Collagen is a significant part of connective tissues in tendons, ligaments, skin, and muscles in your body, but as you age your body doesn’t produce as much Collagen on its own, which is why supplementing is important. (*)

The main benefits of supplementing Collagen:

promotes skin elasticity (younger looking skin!)
holds together your bones and muscles
protects your organs
provides structure to joints and tendons

When picking out a Collagen powder, it’s important to find one made from pasture-raised and grass-fed cows with no artificial sweeteners, flavors or colors, like Just Ingredients Collagen Peptides.

Just Ingredients Collagen Peptides has clean natural ingredients, grass-fed Collagen, is GMO-free, growth hormone free, and sugar free.

Another option is Vital Protein Collagen on Amazon.

6. Pre-Workout

Getting to the gym is always the hardest part. Taking a caffeine-free pre-workout supplement can help give you that boost of energy and motivation to get you to the gym and the energy you need to power through a tough workout.

The problem with most pre-work supplements is they are sweetened with Sucralose (artificial sweetener like Splenda) and other unnecessary junk that won’t support your healthy lifestyle.

So along with being sweetened with monk fruit or stevia, you also want to find a pre-workout that includes Beta-Alanine- improves muscle endurance and prevents that feeling of burnout.

On my search for the best pre-workout supplement for women I have tried at least ten different pre-workouts, and there is no better option than Just Ingredients Caffeine Free Pre Workout! The ingredients are unbeatable.

They have several flavors to choose from, Raspberry Lemonade is my favorite so far.

7. Nootropics

Nootropics are a natural alternative to prescription drugs to enhance mental clarity, memory, and cognitive function. (*)

I use and love Perfect Keto Nootropic blend, which includes exogenous Ketones, MCTs, herbs, amino acids, lipids, and grass-fed Collagen all in one powder.

Some other key ingredients in the blend:

Phosphatidylserine- promotes healthy neurological function
Ginkgo Biloba- supports brain and nerve cell function
Alpha Lipoic Acid- supports immune function
L-theanine- improves memory and attention
Cat’s Claw- Inca’s referred to it as the “life-giving plant.”
DHA- an omega-3 fatty acid that is a component of the brain and supports cognitive functions
Alpha GPC-major component of nerve health

Perfect Keto Nootropics blend combines brain preferred fuels with a long list of herbs and nutrients that support a healthy brain.

Plus it tastes like creamy chocolate milk when you add it to a glass of unsweetened almond milk or add it to your favorite smoothie.

You can use code MWM20 to get 20% off any Perfect Keto Products.

8. Adaptogen Blend

Adaptogens are ancient herbs like ashwagandha and reishi mushrooms and are great for adrenal fatigue, regulating your fight-or-flight response and responding to hormones in your body. (*)

Research shows that adaptogens promote adrenal health and hormone health, which has a positive effect on how your body responds to stress.(*) Adaptogens help manage your stress levels by reducing your body’s need to produce cortisol. Cortisol = Stress.

Four Sigmatic has an amazing Adaptogen blend that is the perfect combination of several types of mushrooms, turmeric, ginger root powder, ginseng, and ashwagandha.

Four Sigmatics Adaptogen Blend has been a complete game changer for my anxiety, hormonal acne, and adrenal fatigue.

It has a very earthy flavor to it, so I prefer to add it to my green chocolate smoothie I make every morning.

You can use code MERMAID for a discount on all Four Sigmatic Products

9. BCAAs

Branch chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. All three are essential, meaning your body doesn’t produce them on it’s own and must be obtained from food or supplementation.

Along with a Keto Diet, if you are working out BCAAs will help improve strength, increase muscle endurance, and speed up recovery and muscle soreness from tough workouts.

I recommend taking Naked BCAAs right after your workout. This is the brand I use and love because they are the highest pharmaceutical grade and rapidly absorbed Branch Chain Amino Acids with no Artificial Sweeteners, Flavors, or Colors, Soy Free, Gluten Free, and GMO Free.

Now since Naked BCAAs are just BCAAs with literally nothing added to them they don’t taste good on their own, so I have been adding Sweet Leaf Stevia Drops to make them drinkable.

10. MCT Oil

MCT’s are an excellent fuel source when you’re on a Keto Diet. MCT stands for medium chain triglycerides (*), which are used for fuel by your body as soon as you consume them.

They are a great pick me up on days you feel like you’re dragging, helps produce ketones and an efficient energy source when needed.

You don’t want to rely on MCT’s daily, because you want your body to burn your fat stores for energy as much as possible, but are great to use on days your energy is extra low.

You can put it in coffee or even take a tablespoon shot; it doesn’t really have a taste to it!

The quality of MCT Oil is very important. You can check out the blog I recently wrote all about the benefits of MCT Oil.

The brand I prefer is Bulletproof MCT Oil on Amazon.

11. CBD Oil + Gummies

CBD is a game-changer for anxiety, pain, and is a great natural sleep aid.

CBD affects the Endocannabinoid System (ECS). ECS helps maintain homeostasis in two areas: the firing of brain cells in the nervous system, and the inflammatory response of the immune system. (*)

Hemp-derived CBD is legal, won’t get you high and is considered a dietary supplement. CBD promotes a calm state, and I find it is great right before bed for a restful nights sleep.

I use a brand called Soul CBD due to their third-party lab testing that each product goes through to verify its purity. I use their CBD oil before bed, and I have a gummy anytime i”m feeling anxious or not feeling motivated for a workout!

The Soul CBD oil is more effective if you are using it daily, you won’t necessarily notice a difference the moment you take it, but with consistent use, you will definitely notice a difference if you don’t use it. With the gummies its more of a noticeable calm, If I’m feeling overwhelmed with my to-do list I have Soul CBD gummies to just alleviate that anxiousness. Also, you might not think of it this way but when you are contemplating working out trying to justify your excuses to not hit the gym it actually has a lot to do with the same overactive thoughts, so having gummies just helps me stop overthinking and just do it.

Final Thoughts

Although it is possible to get all your bodi’s nutritional needs through a whole food-based diet, you may want to consider adding some of the supplements listed above to help you fill any nutrition gaps, boost your energy, get you faster weightloss results, and help you live your best, healthiest life!