5 Must-Have Supplements For Active Women: What To Take & Why

When it comes to crushing workouts, staying sharp, and feeling your best, what you put into your body matters just as much as what you do with it.

While a balanced diet is key, the right supplements can give you an extra edge—helping you build muscle, recover faster, and stay mentally strong through every phase of life. 

Research1 led by Abbie Smith-Ryan, Ph.D., a recent guest on the mindbodygreen podcast, explores how sex-based differences, hormonal fluctuations, and metabolic shifts shape the nutritional needs of active women.

Protein is the ultimate muscle and recovery tool, and women's protein needs fluctuate more than you might think. Whether you're pushing through an intense training block, in the luteal phase of your cycle (hello, cravings), or transitioning through menopause, your muscles are calling for extra support. 

Aim for at least 30 grams of protein at each meal to maintain lean mass and optimize recovery. 

High-quality sources like whey protein or essential amino acid (EAA) supplements can be game-changers, especially post-exercise when your muscles are primed for repair.

Think creatine is just for gym bros? Think again. 

Women naturally have lower creatine stores, meaning a daily dose of 3 to 5 grams can do wonders—not only for muscle strength and recovery2 but also for brain function. Yep, you read that right. Creatine supports cognitive health, making it especially valuable during hormonal transitions like postpartum and menopause. 

If you’re not already on the omega-3 train, it’s time to hop on. In addition to the cyclical benefits mentioned above, these essential fatty acids are the MVPs of reducing inflammation, supporting heart health, and keeping your brain in top shape. 

For women, especially as they age, omega-3s are crucial for heart health and muscle recovery. Adding EPA and DHA into your daily routine can help ease muscle soreness, improve recovery, and even increase muscle protein synthesis.

Magnesium plays a crucial role in muscle relaxation, sleep quality, and hormone regulation. For active women, it’s a must-have for easing muscle cramps, supporting energy production, and even helping with PMS symptoms. 

Smith-Ryan’s research highlights that a woman's gastrointestinal tract changes throughout different life stages due to hormone fluctuations, making female needs unique. 

Although studies suggest that women have higher microbial diversity, they are more likely to experience greater symptoms of irritable bowel syndrome and leaky gut. This is where probiotics come in. 

Between workouts, work deadlines, and life’s endless to-do list, mental fatigue is real. Enter nootropics—your go-to for better focus, reduced stress, and all-around mental resilience. 

Some of the best brain-boosting options include L-theanine paired with caffeine for calm, focused energy, and ashwagandha to help keep stress levels in check and support hormonal balance. 

Whether you live in a sunny climate or not, getting enough vitamin D is non-negotiable—especially for women. 

It’s essential for bone density, immune health, and muscle performance. Plus, as estrogen levels decline with age, the risk of osteoporosis increases, making adequate vitamin D intake even more important. 

Staying healthy, strong, and energized isn’t just about hitting the gym—what you fuel your body with plays a huge role in how you perform and feel.