Health is wealth.

As we age, our bodies don’t function as optimally as they did in our adolescent years. To make matters worse, the older we get, the busier we become. With busy schedules and staggering workloads, we often under-consume enough nutrients that we should be getting from just eating. Moreover, there are some nutrients our bodies don’t produce but actually need!


That’s where vitamins come in. Jam-packed with the specific nutrient you need, it is as easy to provide for your body, as it is to pop a pill or two.

And as for women, childbearing, period cycles and mood swings are just some of the many health concerns a woman faces. In actual fact, the supplements we need to provide our bodies differ slightly from men.

That’s why we’ve come up with a guide on vitamins and health supplements for women so that you can be better informed of how to love and care for your body.

1.  Iron

Iron is responsible for carrying oxygen in our body. If we slack on our iron intake, our body produces fewer red blood cells, causing anaemia. This results in fatigue and shortness of breath even when you do activities that aren’t strenuous.

Foods rich in iron includes lean red meat, chicken, fish and beans. However, we may not be getting enough of these iron-rich food everyday. The fastest and most guaranteed way to stock up your body’s iron-stores is through taking an iron supplement.

We need to increase our iron intake especially during growth, pregnancy and menstruation. It is particularly important for women who have heavy periods too.

If you feel like you’re not eating enough iron-rich foods, you should consider taking a supplement to give your body what it needs.

We recommend the Solgar, Gentle Iron from iHerb at RM59.41

ironSince 1947, Solgar, Gentle Iron has one of the highest ratings and best reviews out of all the iron supplements available.

2.  Vitamin A

We all want beautiful and healthy skin that glows with a luminous essence.


You don’t need Botox or countless skincare products to get flawless skin. Your skin is the largest organ of your body and if you feed it the right nutrients, it will glow the right way.

Vitamin A is proven to reduce signs of sun damage and skin ageing by working as an exfoliator when applied to your skin.


How do we get soft and supple skin then?

puriten-vitamin-aJust start by applying a basic Vitamin A cream!

There are many Topical Vitamin A creams out there but you should start out with a simple cream like Puritan’s Pride Vitamin A retinol cream at RM45 from Lazada (P.S. Use Lazada coupons to get a discount).

When Vitamin A is taken orally, it also improves your overall bone health and offsets the effects of osteoporosis as you get older. Women also use vitamin A for heavy menstrual periods, premenstrual syndrome, and even to prevent breast cancer.


We recommend Now Foods Vitamin A at iHerb for RM42.34. Some people also use Vitamin A to improve their vision and treat eye disorders including glaucoma and cataracts, hence this vitamin plays an important role in the maintenance of eye health.

3.  Calcium

“Women start losing bone density in their twenties”, said Mary Ellen Camire, a nutrition professor at the University of Maine at Orono. She also said, “Calcium is your single best defense, and you should start taking it now.”

Calcium is not only needed to build strong bones, but it also aids the expansion and contraction of blood muscles and the secretion of hormones. Almost every cell in our body uses calcium in some way. As we age, we absorb less and less calcium from our diet, causing our body to take more and more calcium from our bones. Over time, this ageing process can cause or contribute to osteopenia or osteoporosis.

Although it can be found in your daily dairy products such as milk and cheese, your calcium intake may still be insufficient as you age.


21st Century Maxi Calcium will be an important daily supplement to include in your diet. It is only going at RM23.20 at Lazada.

4.  Vitamin C


The body cannot store Vitamin C and any excess leaves the body through urine. That’s why it’s important to have a continuous supply of it in your diet.

Vitamin C is a very common remedy for colds but it has several other useful purposes such as growing and repairing tissues in all parts of your body.


Constant exposure to tobacco smoke and radiation (smoking and phones) causes your body to make what is known as “free radicals.” The build up of free radicals over time is largely responsible for the ageing process as well as cancer, heart disease and arthritis.

Vitamin C comes in as an antioxidant to block some of these damages caused by free radicals.


Who says gummies are just for kids? These chewable vitamin C vegetarian pastilles are perfect for kids, teens, and even adults who enjoy an occasional gummy treat. At RM16.90, the 21st Century Chewy C gummy from Rakuten is a fun and tasty way to get the whole family started on daily vitamin intake.

5.  Melatonin

As we all know, it is important to have regular 7-8 hours of sleep each night but as we all know again, it is difficult or even almost impossible to achieve that with work piling up.

Melatonin helps determine your sleep and wake cycle, as it is controlled by your “body clock”. It also controls the timing and release of female reproductive hormones, determining the frequency and duration of menstrual cycles, and the period in which a woman gets menopause.

Screwing up your sleep cycle screws up your body’s melatonin production as well. This results in greater risk of breast cancer.


Natural Melatonin levels slowly drop with age. Taking Melatonin supplements can help to treat jet lag or sleep problems.



Helping to regulate sleep cycles, Life Extension 6-Hour Timed Melatonin is RM116.90 at Lazada.


Don’t want those dark eye circles anymore? Craving to sleep like a baby tonight? Take some melatonin supplements then!

Prevention is better than cure! Start feeding your body with the right supplements to protect and care for it.


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