Wellness 101: We Chat Essential Supplements for Women with Dr. Will Bulsiewicz

The world of supplements can be very confusing and can feel like opening a can of worms. Whilst everyone is different and supplementation relies on a number of factors — age, health condition, gender—, there are some general guidelines that can get you on your way. With the new year approaching and a few burning questions in our pockets, we had a chat with Dr. Will Bulsiewicz to get some clarification on essential supplements for women. Here's what he had to say...

Hello Dr B, for the uninitiated can you fill us in a little on your background?

Hi! I am Dr. Will Bulsiewicz, also known as "Dr. B," an award-winning gastroenterologist and a leading authority on gut health. I believe in addressing the root causes of health by healing the gut and supporting our gut microbiome. I wrote two books - Fibre Fuelled and The Fibre Fuelled Cookbook, where I made the case for eating more plants and challenging restrictive fad diets. Both were New York Times bestsellers. I’m also the Founder of the gut health supplement company, 38TERA, where I’ve built the brand that I always wished existed - with scientific backing, transparency and third-party testing.

There is SO much info out there when it comes to supplements and daily vitamins. What’s your take? 

As a doctor, my take is to always emphasise that supplements are not a replacement for a healthy diet. While we offer premium supplements, they are designed to complement your nutrition and take it to a higher level, not replace the benefits of a diverse, fibre and plant-rich diet.

To support your gut health, focus on consuming a variety of plant-based foods and incorporating fermented options. These provide lasting benefits that supplements alone cannot match. Smart supplementation can help address nutrient deficiencies or specific needs that may be challenging to meet through diet alone, but it should always be part of a holistic approach.

In my practice, I advocate for a comprehensive strategy that includes diet, lifestyle, smart supplementation, and medicine when necessary. This approach is key to achieving long-term health, with supplements serving as a supportive tool along the way.

Whilst it would shift according to the individual, what supplements are non-negotiables for the average adult? 

First, it’s important to note that around 70% of the immune system lives in the gut, and our gut microbiome operates like a command centre for all aspects of human health, including our immune function. It plays a key role in guiding immune cells and ensuring they work effectively.

Now, when it comes to gut health, prebiotics should really be the priority. Probiotics have their place, but the conversation should start with prebiotics. Here’s why: think of your gut microbes like little chefs. To create something beneficial, they need ingredients, and that’s what prebiotics provide—fibre and nutrients that fuel your microbes to support various health functions, including immune health.

The problem is that 72% of Australians are not getting enough fibre in their diets. This is where a prebiotic supplement, like DMN, comes in. It helps restock the pantry with what your gut microbes need to thrive. But it’s important to emphasise that this isn’t a replacement for a healthy, diverse diet. You should still aim for a fibre-rich diet and use prebiotic supplements as a helpful addition to support your gut and overall immune system.

What other daily conditions can supplements assist with/how does someone know when they should be seeking out additional supplements? 

Supplements can assist with various daily conditions, including digestive health, energy levels, sleep quality, and stress management. If someone is feeling fatigued, has digestive issues, or notices changes in their mood or sleep patterns, it might be time to consider supplementation.

Listening to your body is key. If you’re experiencing symptoms like fatigue, frequent colds, or digestive discomfort, it could indicate nutrient deficiencies. Consulting with a healthcare professional can help identify specific needs and guide you on which supplements could be beneficial based on your lifestyle, diet, and overall health goals.

Talk us through your ‘gut multivitamin’.

Daily Microbiome Nutrition (DMN) is the culmination of years spent working with patients and conducting scientific research. My prebiotic supplement combines fibre, resistant starch, and polyphenols to effectively feed our gut microbes. DMN is actually crafted in the Northern Rivers of NSW, and is ultimately designed to restore balance to the microbiome with scientifically backed, high-quality ingredients. Just take two teaspoons daily—mix it in water, juice, a smoothie, or even yoghurt. It’s that simple!

Are there any supplements or nutrients that millennial women are commonly deficient in, and why?

As a gastroenterologist focused on nutrition and gut health, I've observed that millennial women often experience deficiencies in certain nutrients. This can be due to a combination of dietary choices, lifestyle factors, and physiological needs. Here are some common nutrients that are frequently lacking:

Iron: Iron deficiency is common in women of childbearing age due to menstrual blood loss. If present, celiac disease blocks iron absorption and can result in iron deficiency. Additionally, some people don’t get enough iron in their diet. One of the strategies to improve iron absorption is to pair your iron supplement with either citrus foods or a vitamin C supplement.

Vitamin B12: This deficiency is most common in those who follow a vegan diet but even among omnivores it is common to have low B12 levels. Supplementation is often required and can be done with a pill or a spray.

Selenium and Iodine: These are both important for thyroid function. You can find selenium in Brazil nuts and iodine in iodised salt and seafood products, which can be a great place to start.

Do the nutritional needs of women change between their mid-20s and late 30s, and how can supplements help during these life stages?

Yes, the nutritional needs of women do change between their mid-20s and late 30s due to various physiological and lifestyle factors. Understanding these changes can help women make informed dietary choices and consider appropriate supplements to support their health during these life stages.

In your mid-20s, your body is typically at its peak performance, but it's also a crucial time to establish habits that will support long-term health.

Bone Health (Calcium and Vitamin D): Peak bone mass is usually achieved in the late 20s. Adequate calcium and vitamin D intake helps build strong bones, reducing the risk of osteoporosis later in life. Focus on fortified milks including plant milks, leafy greens, and sunlight exposure for vitamin D. Also get weight-bearing exercise to build bone health.

Gut Health: For all facets of our health including digestive, metabolic, hormonal and immune health we should invest into our gut health. Focus on consuming a wide variety of plant-based foods, add fermented foods, and consider a premium prebiotic supplement like 38TERA’s DMN.

Folate (Vitamin B9): Essential for DNA synthesis and important for women who may become pregnant, as it supports fetal development. Focus on leafy greens, legumes, seeds, and fortified foods and consider a daily women’s prenatal vitamin.

As women approach their late 30s, the body begins to undergo hormonal changes that can affect metabolism, energy levels, and overall health. You should continue with the strategies that you adopted in your twenties, but layer on additional strategies that are more specific to your needs at this time.

Antioxidant Support: Helps mitigate the effects of aging and environmental stressors. You’ll find antioxidants in nature called polyphenols, and you can consume them with a diet rich in colourful fruits and vegetables. Of note, 38TERA’s DMN contains polyphenols from 7 different plant-based ingredients in addition to fibre and resistant starch.

Hormonal Balance: You may experience early symptoms of perimenopause. During this time, it’s important to eat high quality sources of protein, fat and carbohydrates. It helps to place an emphasis on isoflavones which you’ll find in flaxseeds, tofu, edamame and soy milk. These have been shown to reduce many of the symptoms associated with perimenopause.

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