The Supplement Scam: Why Women Don’t Need to “Do It All”

Is it just me, or are women constantly drowning in ads for vitamins and supplements that promise us the impossible? We’re told to be thinner, glow with perfect skin, have endless energy, bounce back after baby, and be patient, calm, happy, and productive, with a smile of course.

Here’s the thing, these companies know exactly what they’re doing. They’re not simply selling us a pill; they’re selling us a story. It’s the story of the “ideal woman” who never slows down, never ages, never gains weight, never snaps at her kids, and never drops the ball at work. It’s a story designed to make us feel like if we can’t keep up, we’re failing at womanhood.

That’s why I believe supplement companies are cashing in on the toxic expectation that women should juggle everything flawlessly. We’re expected to manage the house, raise the children, be supportive and loving partners, contribute financially, and stay slim. And when we can’t? The marketing steps in, whispering that the problem isn’t the expectation itself, but that we just haven’t bought the right fix yet. “Tired? Drink this shake!” “ Can’t lose the baby weight? Here’s your answer” “Feeling stressed? Don’t slow down, just supplement up.”

But let’s call it what it really is: propaganda. For generations, women have been fed the lie that our worth comes from how much we can handle without complaint. We’ve been sold the myth that supplements are the key to keeping us running at full throttle.

But the real question isn’t whether women can do it all. The real question is: should we?

What Women Actually Need (Hint: It’s Not an $80 Monthly Subscription)

I wanted to cut through the noise, so I spoke to naturopaths and family doctors about what women actually need from vitamins. Their answer was clear: every woman is different. Needs shift depending on your menstrual cycle, postpartum stage, or pregnancy. The best first step is always to consult your doctor and get blood work done, rather than self-diagnosing and buying into the latest Instagram ad.

That being said, here are the supplements that most women can genuinely benefit from:

Iron

• Deficiency is incredibly common in menstruating women and postpartum mothers.

• A regular CBC often misses it — ask for an iron panel with ferritin (your body’s iron storage).

• Symptoms may include fatigue, anxiety, dizziness, heart palpitations, restless legs, or just a sense of “not feeling like yourself.”

• Getting iron levels right can be life-changing, but too much can be dangerous, so supplementation should always be based on testing.

Vitamin D

• Plays a vital role in immune health, energy, mood, bones, hormones, and thyroid function.

• Vitamin D isn’t always included in standard blood work, so it’s worth asking for specifically.

• Because it’s fat-soluble, excess builds up, which is why testing before supplementation matters.

L-Theanine

• A calming amino acid that helps ease day-to-day stress and mild anxiety.

• Works gently without sedation and can be taken either daily or as needed.

• Anxiety can also be a symptom of underlying issues, such as postpartum thyroid changes. Relief is important, but addressing root causes matters too.

B-Complex

• Supports energy production and helps the body manage stress.

• Especially beneficial for women experiencing chronic stress.

Omega-3 Fatty Acids (EPA + DHA)

• Most women don’t consume enough fatty fish to meet their needs.

• Omega-3s support brain, heart, and joint health, and they can even ease PMS and menstrual cramps.

Magnesium

• Supports over 300 processes in the body, including muscle relaxation, nerve function, and energy production.

• Can help ease PMS symptoms such as bloating, mood swings, and cramps.

• Plays a key role in stress management and sleep quality.

• Low magnesium is common, especially in women under chronic stress.

Beyond Supplements: What Really Makes Women Well

At the end of the day, no capsule can replace the essentials. Women need true rest! Not six hours of broken, interrupted sleep, but deep, restorative rest for both body and mind. We need to share the mental load of the household so the endless invisible labor of practice times, meal prep, and vacation planning doesn’t fall squarely on women’s shoulders. And more than anything, we need freedom from the suffocating expectation that we must “bounce back” after having children.

The truth is, our bodies just created life. That in itself is miraculous. Our worth is not measured by how quickly we can erase the evidence of pregnancy. Personally, I know my body will never look the same as it did before motherhood, and I’m trying to honour that (trying so hard!). I want to see my stretch marks not as flaws but as proof of what my body accomplished. This body made two other bodies and that is extraordinary.

So the next time you see a glossy ad promising that a supplement shake will make you the “perfect woman,” I hope you pause and remember this: you don’t need to do it all. You need to be well.