Simplifying Supplements *for women*

The world of supplements can be overwhelming. Walk into any health store and you’re faced with endless options promising energy, better sleep, rapid hair growth and hormonal balance. But are supplements worth the hype? And if so, which ones actually matter?

Before we take a deep dive into supplementation, let’s start with the basics: a well-rounded, nutritious diet is the foundation of good health. Our bodies absorb and use nutrients best when they come from whole foods and most of our needs can be met through a diverse and balanced diet. However, modern agricultural practices have led to soil depletion, meaning even with our best efforts, we may still fall short on essential nutrients. With that in mind, supplements can be very helpful in managing deficiencies and in cases of specific health concerns. It’s always worthwhile discussing individual needs with a professional — ideally someone who knows your medical history and is qualified to provide personalised dietary advice. But for the purpose of an educational starting point, let’s cut through the noise and explore some of the essential science-backed supplements women may benefit from, at different life stages.

Creatine (the powerhouse supplement)
Creatine is one of the most researched and effective supplements available. While it’s best known for its role in athletic performance and muscle strength, it also offers benefits for brain function, energy levels and overall health. Despite some misconceptions, creatine is not just for bodybuilders — it’s beneficial for all women looking to improve energy, recovery and cognitive function. A common myth is that creatine will make you ‘bulky’. In reality, creatine helps preserve lean muscle mass, which is especially important as women age. Our body sources some of its creatine from foods we eat, including red meat and fish. Supplementation can increase our creatine stores — taking 3 to 5 grams daily is the recommended dose. Tip: when buying a creatine supplement, look for one that states creatine monohydrate (the most researched, effective and affordable form).

Magnesium (the recovery supplement)
Magnesium is a mineral that supports energy, relaxation, muscle function and overall health. Many women don’t get enough, especially during stressful times or hormonal changes. If you struggle with fatigue, stress, muscle cramps, sleep issues or PMS, magnesium could be a game-changer! Try sourcing more magnesium through your diet by eating foods like avocados, deep leafy greens and bananas. If you lead an athletic or high-stress lifestyle, additional magnesium supplementation may be helpful in your relaxation and recovery efforts.

Vitamin D (the sunshine supplement)
Vitamin D is essential for bone health, immune function and mental well-being. The best source is actually sun exposure but Vitamin D can also be found in foods such as eggs, butter and cheese. With more women actively choosing to be sun smart (which is great!), it has also been found that many women are deficient in Vitamin D levels. As we age, our skin becomes less efficient at producing Vitamin D and therefore supplementation can be even more important at later stages of our life. While in Australia the recommended daily intake is 200 IU for adults, many experts suggest these recommendations are too low and that many adults benefit from 1000 - 2000 IU daily, especially if sun exposure is limited. A simple blood test can determine your Vitamin D levels.

Omega-3 (the brain, heart & hormones supplement)
Omega-3 is an essential fatty acid that plays a crucial role in brain function, heart health, hormone balance and reduction in inflammation. Since the body can’t produce omega-3 on its own, it must come from food or supplements. Omega-3 is found in fatty fish like salmon and sardines, as well as plant-based sources like flaxseeds and walnuts (though these are less efficiently converted into the most beneficial forms, EPA and DHA). If you don’t eat fatty fish at least twice a week, supplementation can help maintain optimal omega-3 levels.

Iron (the energy boosting supplement)
Iron is an essential mineral that plays a vital role in energy production, oxygen transport and overall vitality. It’s particularly important for women, as menstruation, pregnancy and intense exercise can all increase iron needs. Iron deficiency is one of the most common nutrient deficiencies in women. Low iron levels can lead to fatigue, dizziness, pale skin and poor concentration. Iron is found in two forms: heme iron (from animal sources like red meat and fish) and non-heme iron (from plant sources like lentils, spinach and tofu). If iron levels are low, supplementation may be necessary. It’s best to test iron levels before supplementing, as excess iron can be harmful.

Probiotics (the gut health supplement)
Probiotics are beneficial bacteria that support a healthy gut, digestion and immune function. A balanced gut microbiome plays a key role in nutrient absorption, mood regulation, skin health and hormone balance. Women can benefit from probiotics for gut health, bloating, immunity, and vaginal health. While probiotics are naturally found in fermented foods like yoghurt, kefir and kimchi, supplementation can help maintain a diverse and balanced gut microbiome. When choosing a probiotic, look for one with multiple strains and a high CFU (Colony-Forming Unit) count, ideally 10 to 50 billion CFU per serving. Pair probiotics with prebiotics (found in foods like garlic, onions and bananas) to help feed good bacteria and promote gut health.

Collagen (the skin, hair & joint supplement)
Collagen is the most abundant protein in the body, providing structure to skin, hair, nails, joints and bones. As we age, natural collagen production declines, which has led to the rise in collagen supplements marketed for anti-ageing, skin elasticity and joint health. However, the efficacy of collagen supplements is still debated. Collagen cannot be absorbed in its whole form so supplements contain hydrolysed collagen peptides, which are broken down into amino acids that the body can absorb. That said, these amino acids don’t necessarily rebuild collagen in the skin or joints — instead, the body will use them as needed. Collagen (or the amino acids needed to make collagen) is naturally found in foods like bone broth, animal protein, egg whites and spirulina. So, while collagen supplements may offer some benefits, a well-balanced diet rich in protein will provide the same building blocks, without the need for supplementation.

Calcium (the bone strengthener supplement)
Calcium is a key mineral for bone health, helping to maintain bone density and prevent osteoporosis. Women, particularly as they age, are at higher risk of bone loss, making calcium intake crucial. While calcium is found in dairy products, leafy greens, almonds and fortified plant milks, many women don’t get enough through diet alone. Supplementation may be beneficial for those with low calcium intake or increased bone health concerns. The recommended dose is 1000 mg daily (increased to 1200 mg for women over 50).

If you choose to utilise supplements, read the label carefully and select supplements that are free from artificial colours, sweeteners and unnecessary additives. It’s important to remember that the supplement industry is a massive business and not all supplements are created equal. Supplements can be a helpful addition to a healthy diet but are not a magic fix. Prioritise real food first and check in with a healthcare professional to ensure you're taking the right supplements (and the right doses) for your needs. At the end of the day, knowledge is power. Understanding the role of key supplements (and simplifying the overwhelming amount of information out there) empowers women to make informed choices for their bodies — both now and as they progress through different stages of life.