Shopping for supplements can feel like stepping into a minefield of marketing. Every bottle claims to be essential, and every influencer has a new must-have brand. So how do you actually choose good supplements for women—the ones that are safe, effective, and actually worth your time and money?

As a registered dietitian specializing in plant-based women’s health, I created this guide to help you make informed, confident decisions about supplements without the overwhelm.

And if you want the full breakdown—nutrient-by-nutrient guidance, recommended doses, trustworthy brands, and when to supplement—check out the PBM Supplement Guide for the complete roadmap including brand suggestions.

Do You Even Need Supplements?

Before diving into which supplements to choose, let’s start with this question: do you actually need them?

Supplements are not a replacement for a balanced diet, but in some cases they can fill important gaps, especially if you’re:

• Eating a fully or mostly plant-based diet
• Pregnant, postpartum, or trying to conceive
• Navigating heavy periods, perimenopause, or menopause
• Living in a region with limited sun exposure
• Struggling to meet nutrient needs due to lifestyle or other health factors

In my Supplement Guide, I walk you through a series of questions to help you assess your needs!

What Makes “Good” Supplements for Women?

Let’s talk about quality. Not all supplements are created equal. And unfortunately, many don’t live up to their label promises. Here’s what to look for when choosing a supplement:

1. Third-Party Testing

Look for certifications like:

• NSF Certified
• USP Verified
• ConsumerLab.com Seal

These signals show that the supplement has been tested for quality, potency, and safety.

2. Plant-Based or Food-Based Forms

For women eating plant-based or minimizing animal products, choose supplements made from vegan-friendly sources (like algae oil instead of fish oil, or lichen-derived vitamin D3).

Want a cheat sheet of recommended forms and brands? You’ll find that in the PBM Supplement Guide.

3. Simple Ingredient Lists

Avoid supplements with:

• Artificial colors or sweeteners
• Unnecessary fillers or additives
• Excess megadoses (especially with fat-soluble vitamins or minerals like iron or iodine)
• Long lists of extra ingredients like botanicals, minerals, etc.

4. Aligned with Your Life Stage

A good supplement for a 20-something athlete is not the same as for a postmenopausal woman or someone trying to conceive. Your needs change, so your supplements should too.

5 Supplements Many Plant-based Women Actually Need

Every woman is unique, but there are a few supplements I consistently suggest to plant-based women in my practice, based on their individual needs:

1. Vitamin B12

Even if you eat fortified foods, B12 is a must for fully plant-based women. It supports energy, mood, brain function, and red blood cell formation.

Tip: B12 is cheap, safe, and easy to take. Daily or weekly options work well.

Read more: Vitamin B12 for Vegetarians & Vegans

2. Vitamin D3

Vitamin D3 supports bone health, immunity, and mood. And many women aren’t getting enough.

Pro Tip: Choose a plant-based D3 made from lichen.

3. Omega-3s (DHA/EPA)

Most plant-based sources only provide ALA (from flax, chia, etc.), which your body may not convert efficiently to DHA/EPA.

Consider: An algae-based omega-3 supplement, especially if pregnant or breastfeeding

Read more: Omega-3s for Women

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4. Iodine

Women who don’t eat dairy or use iodized salt regularly may fall short. Iodine is essential for thyroid function and pregnancy health. Too much can be harmful, so exercise caution and seek guidance with supplementation.

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5. Iron

Heavy periods, pregnancy, and certain diets can lead to low ferritin (your iron stores), which causes fatigue, hair shedding, and poor concentration.

Tip: Get your iron and ferritin levels tested before supplementing. Use a gentle, well-absorbed form if needed.

Read more: Iron for Vegetarians

But Don’t Guess—Test

Before building your routine, consider asking your provider for lab tests to assess:

• Vitamin D
• Vitamin B12
• Ferritin (iron stores)
• Thyroid function (TSH, T3, T4, and possibly iodine)

These results, paired with your diet and symptoms, can guide smarter supplement decisions.

Want the Full Supplement Guide?

If you’re overwhelmed with choices, let me help.

The PBM Supplement Guide is your step-by-step roadmap to choosing the right supplements for your unique plant-based lifestyle. Inside, you’ll find:

✅ A nutrient-by-nutrient breakdown of what to take, when, and why
✅ Dosage recommendations tailored to plant-based women
✅ My go-to supplement brands
✅ A printable supplement checklist to build your routine
✅ Myth-busting (like: do you really need a multivitamin?)

Download the PBM Supplement Guide here

Good Supplements For Women – Final Thoughts

You don’t need a dozen pills a day to thrive. You just need the right ones.

With a little strategy and support, supplements can help fill gaps, prevent deficiencies, and support your body through every life stage, from periods to pregnancy to menopause.

If you’re unsure where to start, let the PBM Supplement Guide do the heavy lifting, so you can stop second-guessing and start feeling confident in your choices.