The 3 Supplements Women Keep Talking About (And Why I Agree)

Not long ago, I polled a bunch of my friends in the healthcare, fitness, and nutrition space with one simple question:

👉 “What are your top 3 must-have supplements for women — besides protein?”

Every. Single. One. said Magnesium without hesitation.

And the next two that kept coming up? Creatine and Omega-3s.

Honestly? I couldn’t agree more.These three are absolute powerhouse basics for women — especially if you’re in perimenopause or beyond.

Let’s break down why they’re worth your attention.

1. Magnesium: Your Chill Pill in Supplement Form

If you’re constantly feeling tired but wired, can’t sleep, get migraines, or feel more anxious than usual… magnesium might be your new BFF.

Magnesium is involved in over 300 functions in the body — things like:

• Stress regulation

• Sleep support

• Hormone balance

• Energy production

• Muscle recovery

  
  

And most women are not getting enough — especially if you're juggling stress, workouts, parenting, and hormone shifts.

Need help sleeping? Look for magnesium glycinate

Feeling backed up? Try magnesium citrate

Daily target: 300–400mg/day, ideally as a blend of forms

2. Creatine: Not Just for Bros in the Gym

Let’s get one thing straight:Creatine is one of the most researched, safest, and effective supplements — and it’s not just for guys trying to bulk up.

For women, especially during perimenopause, it’s a total game-changer.

Why? Because estrogen plays a role in how we use and store creatine — and as estrogen drops, so does our natural support.

That can show up as:

• Fatigue

• Brain fog

• Slower recovery

• Muscle loss

  
  

Adding just 3–5g/day of creatine monohydrate can support:

• Strength & lean muscle

• Brain health & clarity

• Mood & energy levels

  
  

It’s tasteless — throw it in your smoothie or morning coffee.No loading phase needed. No, it won’t make you bulky. (Trust me, I’ve tried.)

3. Omega-3s: Your Hormone + Mood Support Superfat

Most of us don’t get enough Omega-3s from food alone — and these healthy fats do so much for our bodies.

We’re talking:

• Brain function

• Mood stability

• Skin & heart health

• Joint support

• Inflammation & hormone balance

  
  

During perimenopause, Omega-3s may even help reduce hot flashes, improve mood, and calm that low-key rage no one talks about.

Look for a supplement with EPA and DHA (the active forms).If you’re plant-based, algae oil is a great alternative.

Daily target: 1,000–2,000mg of combined EPA + DHA

Take with food to avoid the dreaded fishy burps

A Quick Note Before You Start Supplement Shopping

Supplements can be super helpful — but they’re not magic pills.They work best alongside a solid foundation: movement, sleep, hydration, whole foods, and stress support.

Also: every body is different. What works for one woman might not be right for another.

👉 So before starting anything new, check with your doctor, especially if you're on meds or managing a health condition.

The Bottom Line?

If you’re a woman navigating your 30s, 40s, 50s and beyond, these 3 supplements are worth considering. They’re not flashy or trendy — but they’re effective, well-researched, and truly supportive of your energy, brain, mood, and muscle.

Need help figuring out what fits you best?I’ve got you.

Whether it's fitness, food, or fine-tuning your routine — I’m here for it.