A Woman’s Guide to Supplements
Most women aren’t short on supplement choices or information. We’ve got podcasts, reels, wellness newsletters, and entire shelves of “hormone-balancing” powders and pills that we don’t really use. But what most of us really want is clarity on:
What’s worth taking?
What does the research support?
And how do you know what you need?
This post is for you if you’re navigating:
Low energy and poor sleep
Cycle issues like PMS or PCOS
Fertility planning
Perimenopause transitions (because yes this can start in your mid-30s)
There are supplements that can support you through your reproductive years, entering your 30s or 40s, and juggling many hats. You may not need all of them - and they should only be considered after you have the foundations in place first.
1. Vitamin D3 (cholecalciferol)
Now considered more of a multifunctional hormone rather than just a vitamin given it’s influence on body wide process. This study found 50% of adults surveyed in the UK were deficient.
Why it matters for women: Linked to mood, insulin sensitivity, fibroid and PCOS risk, pregnancy outcomes, and even uterine fibroid size (Mohan et al., 2023; Gallo et al., 2020)
Evidence highlights: Supports both bone and immune health; particularly important to consider for preparing for menopause and post menopause (Zhaojun et al., 2023)
Suggested intake: Enough to achieve serum 25(OH)D >50 nmol/L — often 1000–2000 IU/day, but test your levels first. Certain individuals (especially if deficient to begin with) may require a higher intake up to 4,000 IU a day for a short period of time.
This should be taken with a fat soluble meal to maximise absorption (Dawson-Hughes et al., 2013)
2. Omega‑3 (EPA/DHA)
Omega-3 fatty acids are considered essential because we can’t make them on our own; we must consume them from our diet continuously. They make up the membranes of our cells (think DNA expression), and are precursors to hormone production.
Benefits: Anti‑inflammatory support for brain, heart, and immune function (Weiser et al., 2016; Muzammil et al., 2024; Ibrahim Mohialdeen Gubari, M., 2024)
Evidence highlights: Strong data for immune, heart and brain support and data to support its role in infant brain development during pregnancy (Nevins et al., 2021)
Suggested intake: Around 250–500 mg EPA+DHA/day; up to 1-2 g for mood or triglyceride support. If you are not eating oily fish at least 3 times a week this one is important.
You want to look for the suggested ratio of DHA to EPA 2:1 in your supplements. Vegan supplements of Omega 3 are derived from algal oil rather than fish are are just as effective.
3. Magnesium
This essential mineral is involved in over 300 processes in the body - everything from energy production to blood sugar control. Even a subclinical (not yet fully detectable) magnesium deficiency is considered a major health concern, especially in older adults.
Benefits: Can support bone health, brain health, mood, sleep and PMS symptoms (Jarrett et al., 2024; Parazzini et al., 2017)
Evidence highlights: Excellent research for it’s role in reducing blood pressure (Dibaba et al., 2017 ), blood glucose and insulin sensitivity which is super important for PCOS management (Veronese et al., 2021)
Suggested choice: There are 10 different forms of magnesium each with different roles and benefits. The safe upper limit (UL) for magnesium for adults is 350 mg a day when obtained from dietary supplements.
4. Inositol (Myo‑ and D‑chiro‑inositol)
Inositol is a form of sugar (molecule) found in the body and in certain foods and myo inositol is the most abundant type we have. Other forms such as D‑chiro‑inositol occur naturally in the body but in smaller quantities.
Benefits: PCOS, insulin resistance, fertility, and weight loss in those who are overweight or obese (Unfer et al., 2017; Gambioli et al., 2021)
Evidence highlights: Comparable to metformin for improving insulin resistance and restoring ovulation in women with PCOS (Gudovic et al., 2024); doses of 1g–4 g/day can support normalising cycles, fertility and gestational diabetes (Gambioli et al., 2021; DiNicolantonio, J & O'Keefe, J., 2022)
Tip: Most studies suggest an optimal ratio of 40:1 (MI:DCI) for PCOS.
5. CoQ10 (Coenzyme Q10)
Also known as ubiquinone or ubiquinol, Coenzyme Q10 is a molecule found in our mitochondria (the powerhouse of our cells); It has a crucial role in energy production and as part of our antioxidant system.
Benefits: Found to significantly improve antioxidant capacity in those with cardiovascular or heart disease (Dai et al., 2022) and preliminary studies have found it could improve both pain and fatigue in patients with fibromyalgia (Cordero et al., 2013).
Evidence highlights: It has been shown to improve ovarian response and embryo quality in women undergoing IVF and with low ovarian reserve (fewer eggs in your ovaries than is normal for your age) (Shang et al., 2024; Florou et al., 2020).
Tip: Often paired with methyl folate during fertility prep. Look for ubiquinol or CoQ10 at reproductive doses for pregnancy over 35 years old (e.g. 200–600 mg/day) or 100-300mg for general energy support.
6. Creatine
This is not just for athletes or for gym-goers. It is one of the most well researched (and safest) supplements in the world. Women have 70–80% lower natural creatine stores than men, making supplementation especially helpful across the lifespan, but the sooner you start, the better (Ryan et al., 2021).
Benefits: Creatine supports strength, muscle size and growth, bone density (especially important in the peri-post-menopause transition). It also supports muscle recovery, cognition, and mood (Ryan et al., 2021).
Evidence highlights: Found to increase muscle mass when used with resistance training, compared to resistance training alone (Yanbing et al., 2020). Early research in rats suggests that creatine may improve mood and depression by supporting energy regulation in the brain (Allen et al., 2010).
Tip: 3–5 g/day daily safely maintains stores, with no need for loading doses. Creatine HCL or creapure (rather than creatine monohydrate) can also be a gentler on the stomach for those who are sensitive to bloating.
7. Probiotics (specific strains)
We all know by now that your gut health goes beyond just how you digest foods. It is also deeply involved in hormone, mood and even immune health. Probiotics are live microorganisms that when given in adequate amounts, can have a positive benefit to the host, but effectiveness comes down to the strain chosen.
Benefits: Alongside supporting general gut health, probiotics - particularly Lactobacillus species - can contribute to vaginal health and certain gynaecological conditions; they may also helpful for reducing risk of gestational diabetes in pregnancy and supporting hormonal transitions (Wu et al., 2024; Patki et al., 2025)
Research highlights: Probiotics helped women with painful periods reduce painkiller use and improve mental well‑being (Zakaria et al., 2024) Synbiotics (probiotics + prebiotics) supported insulin sensitivity, improved lipid profiles and lowered testosterone in women with PCOS (Guevara et al., 2024).
Tip: The urinary tract and vagina require different strains of bacteria than needed for general gut support. For vaginal health consider L. paracasei F-19® L. rhamnosus GR-1® and L. reuteri RC-14®
8. Prenatal
The purpose of a prenatal is to support the mother and the developing baby to obtain all the necessary nutrients needed. They are generally recommended for all expectant mothers as deficiencies in certain vitamins and minerals, can lead to serious risks for both the mother and child.
Benefits: Taking a pre-natal prior to and during pregnancy, is associated with improved pregnancy outcomes (Adams et al., 2021)
Research highlights : A systematic review found that prenatal supplementation improved maternal and child health outcomes, including maternal anaemia, preterm birth, stillbirths, micronutrient deficiencies, and morbidities, including pre-eclampsia/eclampsia and diarrhoea among children (Keats et al., 2021).
Tip: Look for a formula that contains choline and folate (or folic acid) as many people cannot convert folic acid into folate - which is essential for neural development. If the formula contains iron, ensure you test your levels before supplementing, as taking too much iron can be dangerous.
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This is not an exhaustive list of all the supplements that could support your health, but it’s a starting point that contains some of the most well researched. The supplement industry can feel like a minefield because of conflicting research and clever marketing; add to that industry experts who disagree on the effectiveness of these products, it’s no wonder so many of end up with cupboard full of half empty bottles of pills and powders we buy with such high hopes and good intentions.
If you’re interested in adding supplements into your routine:
Start with your symptoms and goals
Test first if possible (vitamin D, iron, B12, etc.)
Choose high-quality, third-party tested products
Make sure you check for medication interactions and if it is safe to take with medical conditions you have.
Have any general supplement questions? Send them over to me. I’d love to help clear up any confusion.
This post is for educational purposes only and not a substitute for individual medical advice. Always consult your GP, pharmacist, or registered practitioner before starting new supplements—especially if you’re pregnant, breastfeeding, or on medication.