Your body needs many vitamins and minerals to stay healthy. It’s recommended you meet your recommended dietary intake by eating a well-balanced diet. But there may be times when you need supplements to get the nutrients you need. For example, if you:
Calcium is needed for healthy bone development. It can also help improve premenstrual syndrome (PMS) symptoms.
Your body can’t make calcium, so you need to get it from your food and, if needed, a calcium supplement.
From about the age of 30, your bones start to lose strength. For women, this process speeds up after menopause where hormones, mainly oestrogen, drop. It’s important to consume enough calcium and stay active to strengthen your bones and reduce the risk of osteoporosis.
Learn more about calcium.
It’s recommended you don’t take more than 600 mg of calcium supplements per day to reduce the risk of cardiovascular disease (CVD).
It’s best to take calcium supplements with food, preferably in the evening.
Calcium citrate is better absorbed by your body, particularly if you’re taking medicine that lowers your stomach acid.
You should start taking calcium supplements at least one month before trying to get pregnant.
Ask your health practitioner for more information.
Iron transports oxygen in the blood. It also helps the immune system work properly. Low levels of iron can make you feel tired and may lower your immunity.
Eating a variety of foods (e.g. meat, plant foods, nuts and seeds) will help you get enough daily iron. The Australian recommended dietary intake for iron is 18 mg for women aged 19 to 50 and 8 mg for women aged over 51.
Learn more about iron.
Iron supplements can be helpful if your iron levels are low, for example, if you have heavy periods.
A qualified health practitioner should ask you to do a blood test before recommending iron supplements.
Iodine helps the thyroid gland make hormones that support metabolism and normal development of the brain, nerves and bone.
Your body doesn’t make iodine, so you need to get it from your food (e.g. seafood and bread). The recommended dietary intake of iodine is 150 µg per day for adults and 220 µg per day in pregnancy.
You should start taking iodine supplements before trying to get pregnant and during your pregnancy.
Learn more about iodine.
Talk to a qualified health practitioner about whether supplements are right for you.
If you do take iodine supplements, avoid kelp-based and seaweed-based supplements as their iodine content can vary greatly.
If you have thyroid disease, talk to your doctor before taking an iodine supplement.
Omega-3 fats are a type of polyunsaturated fat. They support brain function, growth and development and can lower the risk of certain health conditions (e.g. heart disease). Omega-3 fats can be found in fish, some plants and animal products.
Learn more about omega-3 fats.
Fish oil supplements (available as capsules or oil) are a source of omega-3 fats. But the quality, purity, type and strength of fish oil varies between products.
A qualified health practitioner will recommend the right type and amount of fish oil supplements for you.
You may need to take higher doses if you have certain health conditions (e.g. heart disease). Ask your health practitioner for more information.
Also, people who take blood-thinning medicine, such as warfarin, should seek medical advice before taking fish oil supplements.
Vitamin D helps your body absorb calcium and phosphorus, which are needed for bone development and strength. It’s also important for cell growth, a healthy immune system, hormone function and nervous system regulation.
Lesser amounts of vitamin D are in foods like oily fish, eggs, mushrooms, fortified margarines, cereals and milk. But most of your vitamin D is made when your skin is exposed to sunlight.
You can use the Healthy Bones Australia sunshine map to work out how much time you need in the sun each day.
Learn more about vitamin D.
In Australia, about one in four adults do not have enough vitamin D.
It’s recommended you take 600 to 4000 IU of vitamin D supplements per day if you have low levels of vitamin D.
High doses of vitamin D can be harmful, so it’s important to ask your health practitioner for more information.
Folate (also called ‘B9’ and ‘folic acid’) is a vitamin that is important for your nervous system and supports healthy growth and development. It’s also important for the healthy development of a baby, especially in the early stages of pregnancy.
Folate is found in raw green leafy vegetables (especially cabbage and spinach), legumes, peanuts, eggs and cereals and other foods that are fortified with folic acid (such as Vegemite).
Learn more about folate.
It’s recommended you take a folate supplement (preferably with vitamins B2, B6 and B12) at least one month before getting pregnant and throughout the first three months of pregnancy.
The recommended dietary intake of folate for adults is 400 µg per day. For pregnant women, the recommended dietary intake is 600 µg per day, so women planning pregnancy are advised to take a 500-µg supplement of folate per day.
The supplement should include vitamins B2, B6 and B12 as these help the body to absorb folate. Ask your health practitioner for more information.
Phytoestrogens (plant oestrogens) occur naturally in plants. They act in a similar way to oestrogen (a female hormone).
Phytoestrogens can be found in soy products, grains, seeds (e.g. flaxseeds), nuts and legumes. Foods rich in phytoestrogens provide protein, fibre, vitamins and minerals.
Learn more about phytoestrogens.
Phytoestrogen supplements are available as powders, capsules and tablets. They are often marketed to help relieve symptoms of menopause.
While phytoestrogens in the diet are safe, supplements should not be taken by women with breast cancer.
Vitamin B is a collection of eight nutrients including vitamin B1, B2, B3, B5, B6, B7, B9 and B12. Together they’re called ‘the B-group vitamins’.
Each vitamin in the group has an important part to play in your health. They help your body to function and support your cells, energy levels and brain health. Some of them even work together to keep you healthy.
You can get your daily recommended intake of vitamin B by eating a variety of healthy, unprocessed foods every day (e.g. vegetables, whole grains, legumes, dairy, meat, chicken and fish).
Learn more about vitamin B.
If you follow a vegan, vegetarian or plant-based diet, it’s important to pay extra attention to vitamin B.
Depending on your situation, you can take certain Vitamin B supplements (e.g. vitamin B9 or B12) or ‘vitamin B complex’ supplements.
If you think you might be at risk of having a vitamin B deficiency, ask your health practitioner for more information.
Zinc is an essential mineral that supports a healthy immune system and healthy growth of the body at key stages (e.g. childhood, adolescence and pregnancy).
Zinc is found in higher amounts in oysters, meat and fish. It’s also found in lesser amounts in wholegrain cereals, legumes, dairy foods and seeds, such as pumpkin and sunflower seeds.
Most supplements contain 20 to 30 mg of elemental zinc. It’s recommended you don’t take more than 40 mg of elemental zinc per day. Some zinc supplements are not easily absorbed by the body.
There is some evidence that zinc supplements help reduce the duration of a common cold.
Ask your health practitioner for more information.
Magnesium supports your immune system, blood sugar levels and bones. It also helps keep your muscles and nervous system working.
Food sources of magnesium include green leafy vegetables, nuts and seeds, legumes and whole grains. Small amounts of magnesium can also be found in water.
Learn more about magnesium.
Magnesium supplements are commonly recommended to help with premenstrual syndrome (PMS), pelvic pain and menopausal symptoms. They are also used to help manage headaches, migraine, anxiety and sleep problems.
There are many forms of magnesium supplements, and some can interfere with certain medicines, so talk to your health practitioner if you’re not sure.
Herbal medicine is medicine made from plants. Many people use herbal medicine to manage symptoms of certain health conditions and improve their overall quality of life.
Herbs or herb mixtures can be:
There are many complementary and alternative medicine (CAM) products available over the counter and online. The quality and effectiveness of these medicines can vary greatly.
The best way to get advice about herbal medicine is through a qualified health practitioner, such as a naturopath, herbalist or traditional Chinese medicine (TCM) practitioner.
Read more about how natural therapies can be used to treat symptoms of menopause, endometriosis, PCOS and anxiety.
This content has been reviewed by a group of medical subject matter experts, in accordance with Jean Hailes policy.
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