The Top 7 Supplements for Women in Every Stage of Life

Nutrient deficiencies in women are more common than most people realize, especially among women who are stressed, very active, or who experience malabsorption. 

Over one-third of women under 50 in the U.S. are iron-deficient, mostly due to menstrual blood loss, while many are also low in magnesium, vitamin D, B vitamins, and essential trace minerals. These nutrient deficiencies can lead to fatigue, mood changes, poor immunity, fertility challenges, and more.

Women’s nutritional needs shift with age and life stages, from menstruation to pregnancy, postpartum recovery, and menopause. Diet alone doesn’t always provide what’s needed—due to nutrient-depleted soil and digestive issues getting in the way of nutrient absorption.

That’s where whole-food supplements can make all the difference. Below are seven of the most foundational supplements for women, featuring nutrient-dense ancestral foods that support female health across the lifespan.

The 7 Best Supplements for Women

1. Beef Liver

Beef liver is one of the most powerful superfoods for women, including in its freeze-dried form (dessicated liver), which preserves its heat-sensitive nutrients. Liver contains bioavailable forms of:

• Iron: Crucial for women of reproductive age (menstruating women), who can experience fatigue, cold sensitivity, and shortness of breath when lacking iron. Heme iron from liver and animal sources is far better absorbed (about 3x more) than non-heme iron from plants, making liver one of the best supplements for energy.
• Vitamin B12: Supports red blood cell production, mental clarity, and natural energy. Deficiency is common among those who eat plant-based diets and is linked to brain fog and even depression.
• Vitamin D: While found in small amounts in liver, vitamin D from liver can help support immune function and bone health, especially in women over 40 who need to work harder to maintain bone density.
• Folate (B9): Essential for healthy fetal development and fertility. Liver is one of the richest natural sources and is especially important for women who are trying to conceive or are pregnant.
• Zinc: Often overlooked in women, zinc is a major player in skin health, immune function, and hormone balance.

For a convenient way to obtain all of liver's absorbable nutrients (including iron), consider taking Ancestral Supplements Grass Fed Beef Liver, a potent whole-food source of all the above, without the taste or cooking.

2. Wild-Caught Fish Eggs

Fish eggs (roe) are rich in DHA and EPA, two omega-3 fatty acids that support:

• Heart and brain health, including improved endothelial (vascular) function 
• Cognitive function and memory
• Mood regulation, especially around PMS and menopause
• Healthy inflammation response
• Reproductive health

Studies show that women with higher omega-3 intake have a significantly lower risk of cardiovascular disease and postpartum depression. A recent systematic review found that higher omega‑3 intake was also associated with improved pregnancy and fertilization rates in women.

Fish eggs also contain fat-soluble vitamins (A, D, and E), which are important for skin and immune health, as well as B vitamins for energy, and more nutrients that support:

• Mood, PMS, & menopause: Vitamin D, B12, and marine-based omega-3 fatty acids help regulate neurotransmitter activity, including serotonin. This means fewer mood swings, better emotional resilience, and more balanced energy throughout your cycle.
• Hormonal balance & reproductive health: Vitamins A, D, K2, zinc, iodine, and selenium all support hormone production and thyroid function, which can contribute to menstrual regulation and fertility.
• Cellular health & healthy aging: Nutrients like vitamin E, astaxanthin, and marine peptides support cellular health, benefiting everything from skin tone to energy levels.

Try Ancestral Supplements Wild-Caught Fish Eggs for a clean source of omega-3s and micronutrients straight from nature.

3. CoQ10

Coenzyme Q10 is a powerful antioxidant that supports cellular energy production and healthy blood lipids. It also helps to protect the heart and blood vessels from oxidative damage, which is especially important for women over 30, as cardiovascular risk increases with age.

Women’s natural CoQ10 levels start declining around age 30, which can negatively impact:

• Egg quality and fertility (especially for those trying to conceive after the age of 35)
• Heart health and blood pressure
• Mitochondrial energy 

In certain studies, CoQ10 supplementation has been shown to help support female fertility and pregnancy outcomes, including by supporting ovarian function and improving egg quality and embryo quality in women receiving fertility treatments.

Our Grass Fed Beef Heart is one of nature’s richest sources of CoQ10, as well as many other heart-supportive nutrients, like vitamin B12, collagen, elastin, proteins, peptides, and enzymes. 

4. Colostrum

Bovine colostrum is not only a natural immune booster but a rich source of many nutrients that support women at every stage of life. 

Colostrum—the first form of milk produced by mammals after giving birth—is packed with immunoglobulins, growth factors, fat-soluble vitamins, key minerals, and other beneficial compounds (even more so than "mature milk") that nourish multiple systems in the body.

• Gut health: Growth factors like IGF-1 and TGF-β help strengthen and rebuild the gut lining, improving intestinal barrier function, and reducing symptoms like bloating and food sensitivities.
• Immune resilience: Immunoglobulins can help enhance immune defenses, making colostrum helpful during times of stress, postpartum recovery, or seasonal immune challenges.
• Muscle recovery & repair: Athletes often use colostrum for its ability to support post-workout muscle repair and performance.
• Skin health and graceful aging: With compounds like vitamin E and regenerative peptides, colostrum promotes skin vitality and supports healthy aging from the inside out. It can even support healthy sexual function in women, according to research studies.

Additionally, colostrum provides minerals and microbes that many women lack, including calcium, magnesium, and probiotics. These nutrients help regulate hormones, improve mood, protect against age-related decline, and contribute to gut health:

• Calcium: Especially crucial for women 40+ to preserve bone density and prevent osteoporosis. Almost half of Americans don’t meet daily calcium needs, which is why supplementation is recommended for most adults.
• Magnesium: Helps with relaxation, muscle tension, sleep quality, cramps, mood, and blood sugar regulation. It’s involved in over 300 enzymatic reactions in the body, yet most women fall short. 
• Probiotics: Important for maintaining a healthy gut microbiome, regulating digestion, and reducing bloating.

Ancestral Supplements Grass Fed Colostrum is a full-spectrum colostrum supplement that helps support your gut, skin, and immune health. It’s hormone-free, non-GMO, and rigorously third-party tested. It’s 100% freeze-dried or low-temp spray dried, with no additives, binders, or anti-caking agents—and always sourced ethically with our Calf-First Guarantee.

5. FEM (Female Enhancement Mixture)

This blend of ovary, fallopian tube, uterus, kidney, adrenal, and liver tissue (all derived from pasture-raised animals) is designed to support women through hormonal transitions and menstrual cycles. 

These glands are rich in peptides, enzymes, and signaling molecules that help balance the body naturally by:

• Supporting fertility
• Reproductive regularity
• Libido
• Adrenal and thyroid function

The "like supports like" principle in ancestral wisdom suggests that consuming healthy animal organs can nourish their human counterparts. In other words, if you're a woman and you consume desiccated ovary or fallopian tube, it can help support your own reproductive organs. 

Ancestral Supplements FEM (Female Enhancement Mixture) is a one-of-a-kind formula for complete female endocrine support. It's made from grass-fed beef organs (sourced from New Zealand and Australia) and is designed to support healthy periods, balanced moods, vibrant energy, and clear skin.

6. Ashwagandha

Ashwagandha (Withania somnifera) is one of the most well-researched adaptogenic herbs in Ayurvedic medicine, and for good reason. It's especially beneficial for women managing stress, hormonal changes, and busy lifestyles.

Ashwagandha helps modulate the body's stress response by supporting the hypothalamic-pituitary-adrenal (HPA) axis. Research shows it can help:

• Reduce cortisol levels (the body's primary stress hormone), which may help improve sleep, lower anxiety, and ease symptoms of chronic stress. 
• Support thyroid hormone regulation, particularly in women with suboptimal thyroid function. It's capable of increasing both T3 and T4 levels, which can support energy, metabolism, and mood, including in women dealing with fatigue, weight changes, or brain fog related to sluggish thyroid activity.
• Assist in exercise recovery and strength by helping with hormone production and sleep (when tissue repair happens).
• Improve sexual function, as demonstrated by one study that found ashwagandha supplementation boosted sexual satisfaction, sleep, and quality of life in women.

If you're balancing work, family, and everything in between, ashwagandha can offer support for your energy, focus, and resilience. It promotes a calm yet alert state, helping protect against burnout while maintaining clarity and stamina throughout the day.

Ancestral Protein Powder includes ashwagandha as part of its nutrient-dense formula, offering stress support and recovery in a clean, convenient source of protein designed to nourish your entire body.

7. Collagen

Collagen is the most abundant protein in your body, but women start losing it after their mid-20s. Supplementing with collagen can support:

• Skin elasticity and wrinkle reduction
• Joint and connective tissue strength
• Gut lining integrity and digestive function
• Mobility 
• Post-pregnancy tissue recovery
• Hair and nail growth

Studies show that supplementing with collagen peptides (which are smaller units of collagen that are easier to absorb) can help improve skin hydration and elasticity, reduce wrinkles, and promote joint mobility after 8–12 weeks of consistent use. Some data also suggests collagen supports tendon and cartilage health, particularly when combined with resistance training or movement protocols.

Try our Grass Fed Beef Living Collagen, sourced from a cartilage blend and rich in bioactive growth factors, amino acids, and collagen type II for joint, hair, nail, and skin support.

Key Takeaways: 7 Best Supplements for Women's Health 

Many women are overwhelmed by the number of individual supplements they feel they need, such as iron, B12, omega-3s, collagen, probiotics, and more. But whole-food, nutrient-dense organ supplements offer a simpler, more effective way to support your health.

Each capsule delivers dozens of bioavailable nutrients in their natural ratios—just as nature intended. That means you get more from fewer products, without needing to juggle synthetic pills or worry about absorption issues.

Start with one to two foundational supplements based on your current needs and build from there. When it comes to women’s health, ancestral nutrition works with your body at every age and every stage. We recommend starting with nature’s multivitamin, Grass Fed Beef Liver.