Women’s Supplements: 9 Ingredients for Skin, Bone, Heart Health and Everyday Wellness
Supplements may help address certain nutritional gaps or support certain health needs, but not every woman requires supplementation. Whether a supplement is suitable depends on factors such as age, diet, health conditions, current medicines and individual needs. Research findings vary depending on the ingredient and its intended use. Understanding the potential benefits, recommended dosage and safety considerations can help women make informed decisions. [15]
Women may consider supplements to support skin health, bone strength, heart health, urinary health, energy or menopause-related concerns. The nine ingredients discussed below have been studied for their potential benefits in these areas, although research findings vary depending on the ingredient and its intended use. As some supplements may interact with medicines or require additional safety considerations, understanding their ingredients and suitability is important for making informed choices. [15]
A balanced diet remains an important foundation for maintaining good health. Supplements may help address specific nutritional gaps or support certain health needs, depending on individual circumstances and the available evidence. [15]
9 women's supplement ingredients at a glance
| Ingredient | Common reason women consider it | Evidence snapshot |
|---|---|---|
| Astaxanthin | Skin appearance / antioxidant support | Some studies suggest potential improvements in skin hydration, elasticity and the appearance of wrinkles. [1] |
| Omega-3 (EPA/DHA) | Heart health and general wellness | Omega-3 fatty acids have been studied extensively for cardiovascular health, including their effects on triglyceride levels. The extent of benefit depends on the dose, formulation and individual health needs. [2, 10] |
| Vitamin D3 + K2 | Bone health | Vitamin D supports calcium absorption and bone health, while vitamin K contributes to the normal function of bone-related proteins. Research has also explored their combined role in maintaining bone health. [3, 11, 12] |
| L-citrulline | Blood flow and exercise-related circulation | Some studies suggest that L-citrulline may support blood flow and muscle oxygenation during exercise. [4] |
| Hyaluronic acid | Skin hydration and appearance | Oral hyaluronic acid has been studied for its potential benefits on skin hydration, elasticity and wrinkle appearance, with some clinical studies reporting improvements. [5, 17] |
| NMN (nicotinamide mononucleotide) | Healthy ageing & cellular energy | NMN plays a role in the production of NAD+, a molecule involved in cellular energy metabolism. Ongoing research is helping us understand its potential health benefits. [6, 16] |
| Cranberry + D-mannose | Urinary tract health | Cranberry may help reduce recurrent urinary tract infection in some women. D-mannose has also been studied for urinary tract health. [7, 13] |
| Collagen peptides | Skin elasticity & joint health | Some clinical studies have reported improvements in skin elasticity and joint-related outcomes following supplementation with collagen. [8] |
| Pueraria mirifica | Menopause-related concerns | Pueraria mirifica contains naturally occurring phytoestrogens and has been studied for its potential benefits in managing menopausal symptoms. Early clinical findings suggest possible improvements in certain symptoms, although further research is needed to better understand its effects. [9] |
What is astaxanthin, and can it support skin health?
Astaxanthin is a naturally occurring carotenoid found in certain microalgae and marine foods, such as salmon and shrimp. Known for its antioxidant properties, it has been studied for its potential benefits in supporting skin health. [1]
Research suggests that astaxanthin supplements may help improve skin hydration and elasticity, supporting healthier-looking skin. Its potential effects on wrinkles have also been explored, although results vary across studies. [1]
Astaxanthin may complement a healthy skincare routine, alongside a balanced diet, sun protection and appropriate skincare.
What can omega-3 do for women’s heart and joint health?
Omega-3 fatty acids, particularly EPA and DHA, are healthy fats found in oily fish such as salmon, sardines and mackerel, as well as fish-oil supplements. They play important roles in maintaining overall health, including heart health. Research has shown that omega-3s can help lower triglyceride levels, a type of fat found in the blood. [2, 10]
Omega-3s may also support joint health by helping regulate inflammation in the body. Fish-oil supplements may help relieve joint discomfort and stiffness, particularly in individuals with rheumatoid arthritis, although the extent of benefit may vary. Those taking blood-thinning medicines are encouraged to consult a healthcare professional before using higher-dose omega-3 supplements. [2, 10]
Why are vitamin D3 and vitamin K2 often paired for bone health?
Vitamin D3 helps the body absorb calcium, which is essential for maintaining strong and healthy bones. Vitamin K2 supports the activity of proteins involved in bone health, including those that help the body use calcium. As both vitamins play important roles in bone metabolism, they are often combined in supplements. [3, 11, 12]
Research has explored the potential benefits of combining vitamin D3 and K2 for bone health, with findings suggesting possible improvements in bone density. However, individual nutritional needs may vary depending on factors such as age, diet and overall health. Those with existing medical conditions or taking regular medicines are encouraged to consult a healthcare professional before starting supplementation. [3, 11, 12]
How does L-citrulline support healthy blood circulation?
L-citrulline is an amino acid that the body converts into L-arginine, which helps produce nitric oxide, a substance that relaxes blood vessels. Through this process, L-citrulline may help support healthy blood circulation and oxygen delivery to muscles during physical activity. [4]
As L-citrulline may influence blood pressure, individuals with existing health conditions or those taking regular medicines are encouraged to consult a healthcare professional before use.
How can hyaluronic acid support skin health?
Hyaluronic acid is a substance naturally found in the body, particularly in the skin, joints and connective tissues. It helps retain moisture, keeping the skin hydrated and supporting its elasticity. [5]
Oral hyaluronic acid supplements may help improve skin hydration and elasticity, as well as reduce the appearance of wrinkles. However, the extent of benefit may vary between individuals. [17]
What is NMN, and how does it support cellular health?
Nicotinamide mononucleotide (NMN) is a naturally occurring compound that the body uses to produce NAD+, a molecule involved in energy production and cellular functions. NAD+ plays an important role in maintaining normal cellular activity and is involved in processes associated with healthy ageing. [6]
While its effects on NAD+ levels have been explored, the benefits of NMN supplementation for overall energy, metabolism and long-term health are still being evaluated. [6, 16]
How can cranberry and D-mannose support urinary tract health?
Cranberry contains natural compounds called proanthocyanidins (PACs), which may help prevent certain bacteria from attaching to the walls of the urinary tract. Cranberry products may help reduce the risk of recurring urinary tract infections (UTIs) in some women, although the extent of benefit may vary. [7, 13]
D-mannose is a type of simple sugar that may also help reduce bacterial attachment in the urinary tract. It has gained interest for its potential role in supporting urinary tract health, particularly in women who experience recurrent UTIs. [7]
Cranberry and D-mannose should not replace appropriate medical treatment for an existing urinary tract infection. Individuals who experience symptoms suggestive of a UTI are encouraged to seek advice from a healthcare professional for proper assessment and management. [7, 13]
How can collagen support skin and joint health?
Collagen is a protein naturally found in the skin, bones, cartilage and connective tissues. It helps maintain skin structure and elasticity while providing support to joints. As we age, collagen production and the structure of collagen in our body gradually change. [8]
Collagen-containing supplements may help improve skin elasticity and hydration, as well as support joint comfort and mobility. The extent of benefit may vary depending on the formulation, ingredients and individual needs. [8]
Collagen supplements can be considered as part of an overall approach to skin and joint health, alongside a balanced diet and healthy lifestyle.
How can Pueraria mirifica support menopausal health?
Pueraria mirifica is a herb native to Thailand that contains naturally occurring phytoestrogens, plant compounds with oestrogen-like activity. It has been explored for its potential benefits in managing menopausal symptoms, including hot flushes, sleep disturbances and skin dryness. [9]
Pueraria mirifica may offer potential benefits for certain menopausal symptoms, with early evidence suggesting improvements in some women. Further research can help us better understand its potential benefits and long-term safety. [9]
As Pueraria mirifica contains compounds with oestrogen-like activity, women with existing health conditions, particularly hormone-sensitive conditions, or those taking regular medicines are encouraged to consult a healthcare professional before use. [14]
How to choose a supplement that suits your needs
Before starting a new supplement, here are a few things to consider:
- Understand your health needs. Consider whether you want to address a nutritional gap or support a particular aspect of your health, such as skin, bone or heart health.
- Check the ingredients and dosage. Look at the ingredient list and recommended dosage to understand what the supplement contains. If you take multiple supplements, check for overlapping ingredients.
- Consider your existing medicines and health conditions. Certain supplements may interact with medicines or require additional precautions depending on your individual health needs.
- Understand the potential benefits. Look for clear information about what a supplement is intended to support, keeping in mind that its effects may vary depending on the ingredient and individual needs.
- Seek professional advice when needed. If you are pregnant, breastfeeding, planning surgery, taking regular medicines or managing an existing health condition, consult a healthcare professional before starting a new supplement. [15]
Women's supplements can support different aspects of health, from bone health to heart health and everyday wellness. Each ingredient has its own potential benefits, and the extent of these benefits may vary depending on individual health needs and the intended use. Understanding what each supplement offers can help women make informed choices. [15]
If you are considering supplements, a CARiNG pharmacist can help you understand their ingredients, review potential medicine interactions and identify options that may be suitable for your health needs and lifestyle. [15]
Need guidance on supplements?
Visit your nearest CARiNG Pharmacy and speak with a pharmacist about your health goals, current medicines and supplement choices.
Medical disclaimer: This article is for general health education and is not a substitute for medical advice, diagnosis or treatment. Seek advice from a qualified healthcare professional for concerns about your health, medicines, pregnancy, breastfeeding or supplement use.
Frequently asked questions about women's supplements
Do all women need a daily supplement?
Many women can meet their nutritional needs through a balanced and varied diet. However, supplements may be beneficial at certain life stages or when specific nutritional needs arise, such as during pregnancy, with dietary restrictions or when nutrient intake is insufficient. Individual needs may vary depending on age, lifestyle and overall health. [15]
What supplements are commonly used for skin health?
Collagen peptides, hyaluronic acid and astaxanthin are commonly used to support skin health. These ingredients may help improve skin hydration, elasticity and overall skin appearance, although the extent of benefit may vary. Supplements can complement a balanced diet, sun protection and a healthy skincare routine. [1, 8, 17]
Should vitamin D3 always be taken with vitamin K2?
Not necessarily. Vitamin D is important for calcium absorption and bone health, while vitamin K supports proteins involved in bone metabolism and blood clotting. However, the need for supplementation depends on individual nutritional needs and overall health. Those taking regular medicines or managing existing health conditions are encouraged to consult a healthcare professional before use. [3, 11, 12]
Can cranberry or D-mannose treat an existing UTI?
Cranberry may help reduce the risk of recurrent urinary tract infections (UTIs) in some women, while D-mannose has also been explored for its potential role in urinary tract health. However, neither should replace appropriate medical treatment for an existing UTI. Individuals experiencing symptoms suggestive of a UTI should consult a healthcare professional for proper assessment and management. [7, 13]
Is NMN a proven anti-ageing supplement?
NMN is a naturally occurring compound that helps the body produce NAD+, a molecule involved in cellular energy production and various functions associated with healthy ageing. NMN supplements have gained interest for their potential role in supporting cellular health, with ongoing research helping us better understand their possible benefits for energy, healthy ageing and overall well-being. [6, 16]
Are herbal menopause supplements safer than hormone therapy?
Not necessarily. Herbal menopause supplements and hormone therapy work differently, and each has its own potential benefits and safety considerations. Certain herbal ingredients, such as Pueraria mirifica, contain naturally occurring phytoestrogens with oestrogen-like activity. Their suitability depends on individual health conditions, current medicines and the ingredients involved. A healthcare professional can help women understand the available options and make informed decisions. [9, 14, 15]
Can I take several supplements at the same time?
Taking multiple supplements may be suitable for some individuals, depending on their nutritional needs and health conditions. However, certain products may contain overlapping ingredients or interact with medicines. A pharmacist or healthcare professional can help review your supplements, their dosages and potential interactions to ensure they are appropriate for your needs. [15]
View references 17 sources
- Zhou X, Cao Q, Orfila C, Zhao J, Zhang L. Systematic review and meta-analysis on the effects of astaxanthin on human skin ageing. Nutrients. 2021;13(9):2917. doi:10.3390/nu13092917. Source
- Mayo Clinic Staff. Fish oil. Mayo Clinic. 10 August 2023. Cited 6 March 2026. Source
- Aaseth JO, Finnes TE, Askim M, Alexander J. The importance of vitamin K and the combination of vitamins K and D for calcium metabolism and bone health: a review. Nutrients. 2024;16(15):2420. doi:10.3390/nu16152420. Source
- Kang Y, Dillon KN, Martinez MA, Maharaj A, Fischer SM, Figueroa A. L-citrulline supplementation improves arterial blood flow and muscle oxygenation during handgrip exercise in hypertensive postmenopausal women. Nutrients. 2024;16(12):1935. doi:10.3390/nu16121935. Source
- Chylińska N, Maciejczyk M. Hyaluronic acid and skin: its role in aging and wound-healing processes. Gels. 2025;11(4):281. doi:10.3390/gels11040281. Source
- Shade C. The science behind NMN - a stable, reliable NAD+ activator and anti-aging molecule. Integr Med (Encinitas). 2020;19(1):12–14.
- Konesan J, Liu L, Mansfield KJ. The clinical trial outcomes of cranberry, D-mannose and NSAIDs in the prevention or management of uncomplicated urinary tract infections in women: a systematic review. Pathogens. 2022;11(12):1471. doi:10.3390/pathogens11121471. Source
- Czajka A, Kania EM, Genovese L, Corbo A, Merone G, Luci C, et al. Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 2018;57:97–108. doi:10.1016/j.nutres.2018.06.001. Source
- Muangman V, Cherdshewasart W. Clinical trial of the phytoestrogen-rich herb, Pueraria mirifica as a crude drug in the treatment of symptoms in menopausal women. Siriraj Hosp Gaz. 2001;53(5):300–309.
- National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated 17 December 2024. Source
- National Institutes of Health, Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. Source
- National Institutes of Health, Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. Source
- National Center for Complementary and Integrative Health. Cranberry: Usefulness and Safety. Source
- National Center for Complementary and Integrative Health. Menopausal Symptoms: In Depth. Source
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements: What You Need to Know. Source
- Chen F, Zhou D, Kong APS, et al. Effects of Nicotinamide Mononucleotide on Glucose and Lipid Metabolism in Adults: A Systematic Review and Meta-analysis of Randomised Controlled Trials. Curr Diab Rep. 2024;25(1):4. doi:10.1007/s11892-024-01557-z. Source
- Oral Hyaluronic Acid Supplement: Efficacy in Skin Hydration, Elasticity, and Wrinkle Depth Reduction. 2025. PubMed PMID: 40911749. Source
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