There are so many supplements around, it can be really difficult to know if any of them are actually going to help us. Nowadays, there are even more specialised supplements being created and marketed at women in menopause. But do they actually make a difference? Some do, many don’t. In this blog, we’ll cover the Top 5 Nutrition Supplements for Women that, as a nutritionist, I recommend most.
When it comes to protecting our health, nutrition, of course, plays a critical role. And while food comes first (i.e. we need to eat a balanced, nutritious, mostly whole-food diet), supplements can provide valuable additional support. This is particularly true when it comes to challenging times in life such as perimenopause.
Out of the many supplements available, there are a fairly small amount that have good research behind them, showing some clear benefits. The supplements we’ll discuss in this post can help improve everything from mood, muscle health, joint pain, heart health, brain health, sleep, and more. They are Omega-3 fatty acids, Vitamin D, Whey Protein, Magnesium, and Creatine. Without further ado, let’s dive in.
1. Omega-3 Fatty Acids: Essential for Heart, Brain, and Joint Health
Omega-3 fatty acids are essential fats that the body cannot produce on its own. This means we need to get them through food or supplementation. These fats are crucial for a variety of bodily functions, and can significantly enhance our health.
Benefits of Omega-3:
- Heart Health: Omega-3s have been shown to reduce the risk of heart disease by lowering blood pressure, reducing triglycerides, and preventing blood clots.
- Brain Function: Omega-3s are vital for brain health. They support cognitive function, improve mood, and can even help alleviate symptoms of depression and anxiety.
- Anti-Inflammatory: Omega-3s help reduce inflammation, which can relieve joint pain and discomfort—beneficial for women with arthritis or those prone to inflammation-related conditions.
- Skin Health: Omega-3s promote hydration and elasticity in the skin, helping to maintain a youthful appearance and reduce signs of aging.
Sources: The best sources of omega-3s are fatty fish like salmon, sardines, herring, mackerel and anchovies. We can also find omega 3 in plant based foods like walnuts, chia seeds and flaxseed, but this is a more difficult form for the body to use, so we can’t rely on these foods alone.
If you eat at least 3 servings of oily fish per week, you don’t need to add a supplement. But, if generally you have less than this or don’t eat fish, a high-quality fish oil or algae-based omega-3 supplement can be a great alternative.
2. Vitamin D: For Bone Health and Immune Function
Vitamin D is a fat-soluble vitamin that is crucial for bone health, immune function, and mood regulation. We make it in our body when our skin is exposed to sun, and can find some in certain foods. But it is often challenging to get enough vitamin D from sunlight and food alone, especially if you live in a not-very-sunny country like Britain.
So supplementing with vitamin D, particularly in winter months but often all year round, can be well worth doing.
Benefits of Vitamin D:
- Bone Health: Vitamin D helps the body absorb calcium, which is essential for strong bones. Adequate levels of vitamin D reduce the risk of osteoporosis, fractures, and bone loss. This is vital to be on top of as we enter menopause, but it’s also extremely important to optimise bone health in the decades before. Nutrition and weight-bearing exercise will help you do this.
- Immune Support: Vitamin D plays a key role in modulating the immune system and may help protect against infections and autoimmune diseases.
- Mood and Mental Health: Research has linked low vitamin D levels with an increased risk of depression and mood disorders. Supplementation can help improve overall mood, particularly during the winter months when sunlight is scarce.
- Hormonal Balance: Vitamin D may help regulate hormones, including those involved in menstrual cycles and fertility.
Sources: Sunlight is the best natural source of vitamin D, and food-wise, it can be found in fortified foods, eggs, and fatty fish like salmon. Supplementing is cheap and can be well worthwhile. But how do you know what dose to go for? Ideally, a blood test can help you determine the dosage that’s best for you based on your current vitamin D levels. Do find out if you can, but if this is difficult or you’re unsure, 1000-2000 IU is a dose that works well for many.
3. Whey Protein: Maintaining Muscle, Building Strength, and Supporting Weight Loss
Protein powder is all the rage these days, and (thankfully) no longer only associated with big muscly men in the gym. But what is it, and why is it so popular?
Whey protein is the most common form of protein powder, and is derived from milk in the process of making cheese. It contains all nine essential amino acids and is highly bioavailable. This means it’s easy for the body to absorb it and put it to good userepairing cells and getting strong.
Whether or not you lift weights, it can be extremely beneficial as an easy and convenient way to boost your protein intake. And getting enough protein is vital for maintaining our muscle and metabolism as we get older. If you do strength training (and I highly recommend that you do), whey protein can be a powerful tool for building strength and aiding recovery.
Benefits of Whey Protein:
- Muscle Building and Repair: Whey protein provides the body with the necessary amino acids to build and repair muscle tissue. Thus it an excellent supplement for active women, or those trying to increase lean muscle mass.
- Weight Management: Protein helps increase feelings of fullness, and can support fat loss by boosting metabolism. When consumed after exercise, whey protein also helps preserve muscle mass during weight loss.
- Improved Performance: Whey protein helps fuel muscle recovery and reduces muscle soreness after intense workouts. This can lead to quicker recovery times and improved exercise performance.
- Bone Health: Some studies suggest that whey protein may help support bone density, particularly when combined with other nutrients like calcium and vitamin D. It can certainly support bone health by helping you maintain strong muscles. Those muscles, when doing resistance exercise like lifting weights, pull on the bone. Strong muscles pulling on bones makes bones become stronger too. (Plus, if you get knocked off balance, having more muscle means a) you’re less likely to fall, and b) if you do fall, you have more protection around the bones to reduce the chance of fracture).
Sources: In addition to supplements, whey protein is found in dairy products like milk, cheese, and yogurt. If you’re lactose intolerant, you can opt for lactose-free whey protein options. Whey protein isolate is very low in lactose and often well tolerated. And if you are vegan, plant-based protein powder alternatives are great alternative options. A blend of plant proteins such as rice, peas and seeds is good to look for, as this increases the variety and amount of amino acids.
Find lots more info on protein powder and ideas on how to use it in my article here:
Protein Powder for Women: All You Need to Know
4. Magnesium: For Relaxation, Sleep and Recovery
Magnesium is an essential mineral that supports hundreds of biochemical reactions in the body. Among various other things, it’s involved in energy production, nerve function, muscle relaxation, and bone health. Despite its importance, many women are deficient in magnesium, and it can be particularly helpful to supplement during perimenopause.
Benefits of Magnesium:
- Muscle Relaxation and Cramps: Magnesium helps regulate muscle function and can reduce muscle cramps and spasms, especially during menstruation or intense physical activity.
- Improved Sleep: Magnesium has calming properties that support relaxation and promote better sleep. For women experiencing insomnia or sleep disturbances, magnesium supplementation can be especially beneficial.
- Bone Health: Magnesium plays a critical role in maintaining bone density and preventing osteoporosis by aiding in calcium absorption.
- Mood and Stress Reduction: Magnesium can help reduce feelings of anxiety and stress by supporting the nervous system. It’s also been linked to improved mood and may help alleviate symptoms of PMS or premenstrual dysphoric disorder (PMDD).
Sources: Magnesium is found in leafy greens, nuts, seeds, legumes, and whole grains. However, many women may need additional magnesium through supplements, especially if they have high levels of stress or engage in intense exercise.
There are various types of magnesium supplements available, and one of the most common forms is magnesium oxide. This is often found in the cheapest magnesium options, and in multivitamins, and is best avoided. It’s not very bioavailable (meaning your body can’t absorb much of it) and can cause digestive issues for some people.
Magnesium glycinate is one of the best options to look for.
5. Creatine Monohydrate: Boosting Strength, Energy and Brain Health
Creatine is a naturally occurring compound, made in the body and found in our muscle cells. It is most commonly associated with athletic performance and muscle strength, and a lot of big muscly men in the gym have taken it for decades. But in recent years, more studies have emerged that show just how much women can benefit from creatine, for a number of reasons.
Benefits of Creatine:
- Increased Strength and Power: Creatine helps regenerate ATP (adenosine triphosphate), which is a molecule that stores and releases energy in our cells. Therefore, supplementing with creatine improves energy production, and can enhance strength, power, and performance during high-intensity workouts.
- Muscle Recovery: Creatine can help reduce muscle damage and inflammation after strenuous exercise, leading to faster recovery times.
- Enhanced Exercise Performance: Creatine supplementation makes it easier to perform more reps, lift heavier weights, or engage in higher-intensity activities.
- Brain Health: Emerging research suggests that creatine may also have neuroprotective benefit, reduce mental fatigue and supporting cognitive function. Significantly, this means it may also reduce the risk of neurological diseases such as Alzheimers and dementia.
Sources: Creatine is naturally found in red meat and fish. However, supplementation is the most effective way to increase creatine levels in the body. 3-5g daily is a good dose for most women. Look for ‘creatine monohydrate’ such as this one from myprotein.com.
You don’t need anything fancy or expensive with extra ingredients – the simple (and usually cheapest) form of creatine monohydrate will do the job.
How do you take it? You can get fruit flavoured creatine that can be mixed with water to have as a drink. Personally, I mix 3g of the unflavoured version into my porridge (oatmeal) each day. Mixing it into yogurt also works well.
Conclusion – Top 5 Supplements for Women
In conclusion, it’s always best to aim for a nutrient-rich diet, and I would 100% recommend focusing on this first. But supplements can be a convenient and effective way to fill in any nutrition gaps and support specific health goals. The 5 supplements in this post each offer unique benefits that can improve health and well-being, and are well worth considering.
Before adding any new supplement to your routine, it’s always a good idea to consult with a healthcare provider to ensure that it’s a good fit for your individual needs. With the right combination of nutrition, supplements and a healthy balanced lifestyle, we can optimise our health, and feel as good as possible for as long as possible.
To find out more about how I can help you with health and nutrition through online coaching, check out the link below:
Online Coaching for Health, Fitness and Weight Loss
