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Supplements for required for females
I'm a 35yr old who has Vitamin D and fibre deficiency. I have Runners Knee and Hemorrhoids. I want to take supplements in addition to my regular diet. I want to know what is healthy to consume as a supplement for a female.
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Dosage of supplements depend on the level of deficiency. General advice won’t work here. You need to work with a Nutritionist for personalised guidances. You can book a consult with me and I will give recommendations based on your values.
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You may consider Vitamin D3, calcium, and a fibre supplement (psyllium husk/PHGG) along with your regular diet. These help support bone health, knee pain, digestion, and hemorrhoids.
Next Steps
Further guidance please take the consultation
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At 35 years, with Vitamin D deficiency, low fibre intake, runner’s knee, and hemorrhoids, supplements can support recovery when chosen correctly and combined with a balanced diet.
Recommended Supplements
Vitamin D3: 2000 IU/day (as per blood reports) – bone & muscle health
Calcium (if intake is low): 500–600 mg/day – supports joints
Psyllium husk (Isabgol): 1–2 tsp at bedtime – improves bowel movement, reduces hemorrhoid strain
Omega-3 fatty acids: 1000–2000 mg/day – anti-inflammatory, joint support
Collagen peptides: 8–10 g/day with Vitamin C – cartilage & knee health
Magnesium (optional): 200–300 mg/day – muscle relaxation & gut support
Dietary Focus
High-fibre foods (fruits with peel, vegetables, oats, flax/chia seeds)
2.5–3 L water daily
Anti-inflammatory foods (turmeric, ginger, greens)
Limit refined, spicy, and processed foods
Important Note
Avoid long-term high-dose supplements without professional guidance. Diet correction and lifestyle support are essential for lasting results.
Book your consultation at Everyday Nourish Health & Wellness Diet Clinic
Get a personalised nutrition plan for joint health, gut comfort, and deficiency correction
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Hi
Please consult since you have existing health issues. Talk to a doctor for vitamin D supplement
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Healthy Afternoon
Below safe , commonly recommended options
Vitamin D
Vitamin D3
Dose :2000 IU after lunch
Add on take with calcium or healthy fat for better absorption
Benefits: bone strength, knee pain relief, immunity
Fiber Supplements
Psyllium husk
1-2 tsp . In warm water at bedtime
OR
Prebiotic fiber
Wheat dextrin : as per label
For runners knee
Collagen peptides-8-10 gm daily
Glucosamine + Chondroitin- once daily
Optional
Omega -3
For Hemorids
Probiotic
Dose : 5-10 billion CFU daily
Benefits: Better digestion and stool regularity
Lifestyle Support
Warm water intake
Avoid sitting long hours
Don’t delay bowel movements
Avoid calcium with vitamin D
Iron supplements- worsen constipation
Protein powder with low in fiber
Excess painkillers
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation for detailed discussions
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening more than a supplement a healthy balanced diet is much more important for you. For further detail guidance pls connect through practo app.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.