Even if you junk up your diet now and then, chances are you get most of the nutrients you need. But to really stay on top of your game—and out of the doc's office—there are the best supplements for women that can give you an edge. We dug in to the newest research and consulted with nutritionist and WH advisor Keri Glassman, M.S., R.D., to come up with this list.
Grape Seed Extract What it does: Prevents wrinkles and skin cancer How much you need: 150-300 mg daily
Grape seed extract is rich in proanthocyanidins, a class of antioxidants 50 times as potent as vitamin E. Preliminary animal research at the University of Alabama at Birmingham has shown that it may reverse wrinkles, skin cancer, and other damage from UV rays. In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin.
Vitamin D What it does: Protects against cancer >How much you need: 1,000 IU daily
In a review of 63 studies, getting more vitamin D was associated with a
lower risk of colon, breast, and ovarian cancers. It's hard to get
enough through food alone, so taking it in pill form is your best bet.
Coenzyme Q-10 What it does: prevents migraines How much you need: 100-300 mg daily
One possible cause of these killer headaches—which women are three times as likely to suffer from than men is a lack of coenzyme Q-10, a compound made by the body. A study in the journal Headache found that when patients with lower CoQ-10 levels started taking a CoQ-10 supplement, their headaches were less frequent and less severe.
Cinnamon What it does: Boosts energy How much you need: 1-4 g daily
This spice may help regulate blood sugar levels, which can keep your energy up through the day, according to a new study from the University of Birmingham in England. And no, you don't have to carry a cinnamon shaker in your purse take two 500-milligram cinnamon capsules around midday to help steady your levels before the afternoon slump.
Calcium What it does: Quells PMS symptoms How much you need 1,000 mg of calcium citrate daily for the two weeks before your period
According to a study in the Archives of Internal Medicine, women who get 1,000 milligrams or more have a 40 percent lower risk of having PMS symptoms.