A 22-year-old training five days a week and a 55-year-old going through menopause have very different nutritional needs. Yet women's supplements are often sold as one-size-fits-all.
This guide walks through each life stage: what changes in your body, which nutrients matter most, and which supplements are worth considering. For the basics on each nutrient, start with our complete guide to supplements for women.
This article is general information, not medical advice. If you have symptoms, a medical condition or take medication, including the contraceptive pill or HRT, speak to your GP or pharmacist before taking a new supplement.
Teens and early 20s: building the foundations
Your bones keep gaining density until your late 20s or early 30s. What you eat now affects your bone health for decades.
What matters most
- Calcium: needed for the maintenance of normal bones. Aim for dairy or calcium-fortified alternatives every day.
- Vitamin D: contributes to normal absorption and use of calcium. The NHS recommends 10 micrograms a day in autumn and winter.
- Iron: once periods start, iron needs rise. Women aged 19–50 need 14.8mg a day, and many don't get it, especially those who don't eat red meat.
- Protein: if you train, protein contributes to the growth and maintenance of muscle mass.
Worth considering
A vitamin D supplement through the darker months, and a protein powder if you struggle to hit your protein target from food. If you're vegan, add vitamin B12 and consider iodine.
20s and 30s: training, periods and planning ahead
This is often when women train hardest and lead the busiest lives. It's also when many plan a family.
Iron and energy
Heavy periods, endurance training and plant-based diets all raise the risk of low iron. Iron contributes to the reduction of tiredness and fatigue and to normal formation of red blood cells and haemoglobin. If you're constantly tired, ask your GP for a blood test rather than guessing. If you are low, a supplement such as Gene Blast Liquid Iron + B Complex can help top you up.
Folic acid if you could become pregnant
Around half of pregnancies in the UK are unplanned, which is why folate matters before you know you're pregnant. The NHS advises taking 400 micrograms of folic acid daily while trying to conceive and until week 12 of pregnancy. Supplemental folate intake increases maternal folate status. A simple option is Prowise Folic Acid 400mcg.
Performance
Protein and creatine work just as well for women as for men. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (with a daily intake of 3g). Read Creatine for Women for the full picture.
Hormonal balance
Vitamin B6 contributes to the regulation of hormonal activity. It's found in poultry, fish, wholegrains, potatoes and bananas. If you take a B6 supplement, keep the total from all supplements to 10mg a day or less unless advised by a doctor.
Pregnancy and breastfeeding
Pregnancy is the life stage where getting supplements right matters most, and where there's the most to avoid. Always follow your midwife's or GP's advice.
Recommended by the NHS
- Folic acid: 400 micrograms daily until week 12 (some women are prescribed a higher dose).
- Vitamin D: 10 micrograms daily throughout pregnancy and breastfeeding.
Avoid during pregnancy
- Vitamin A (retinol) supplements and fish liver oils, as high doses can harm an unborn baby. Standard fish oil (not liver oil) is different.
- High-caffeine products: pre-workouts, fat burners and energy drinks. The NHS advises no more than 200mg of caffeine a day in pregnancy.
- Herbal products such as ashwagandha, and 5-HTP.
- High-strength vitamin D unless prescribed.
Many pregnancy-specific multivitamins combine folic acid and vitamin D at the right levels without vitamin A. Your pharmacist can help you choose one.
40s: perimenopause and staying strong
Perimenopause, the years leading up to menopause, often starts in the mid-40s. Hormone levels fluctuate, periods change, and many women notice shifts in energy, sleep and body composition.
Protect your muscle
Muscle mass naturally declines with age, so this is the time to prioritise strength training and protein. Protein contributes to the maintenance of muscle mass. Many women do well with a protein shake after training or as an easy breakfast. Creatine is also worth considering alongside resistance training.
Bone health
Bone density starts to decline faster as oestrogen falls. The nutrients that support bones are:
- Calcium: needed for the maintenance of normal bones
- Vitamin D: contributes to the maintenance of normal bones
- Vitamin K: contributes to the maintenance of normal bones
- Magnesium: contributes to the maintenance of normal bones
A combined product such as Insight Vitamin D3 + K2 covers vitamins D and K. It's a high-strength product (5,000IU), so check with your GP if you plan to take it daily for long periods. Add Insight Magnesium Glycinate in the evening if your diet is low in nuts, seeds and wholegrains.
Energy and tiredness
Magnesium, vitamin B6, B12 and iron all contribute to the reduction of tiredness and fatigue. If periods are heavier than usual during perimenopause, iron needs may still be high.
For more detail, read The Best Supplements for Women Over 40.
50s and beyond: menopause and after
Menopause is confirmed once you've gone 12 months without a period. Afterwards, your nutritional needs shift again.
What changes
- Iron needs drop to 8.7mg a day, the same as men. Most post-menopausal women don't need an iron supplement unless their GP advises it.
- Bone health becomes a priority. Keep up calcium, vitamin D and weight-bearing exercise.
- Vitamin B12 absorption can fall with age, and some medications reduce it further.
- Protein needs stay high to help maintain muscle.
Menopause supplements
Many products are marketed for menopause. No food supplement can treat menopause symptoms, and you should be wary of any product that claims to. If symptoms such as hot flushes, poor sleep or low mood affect your life, speak to your GP about the options, including HRT. Supplements are best used to support a healthy diet, not to replace medical care.
Sleep
Sleep often changes around menopause. Good sleep habits are the foundation. Magnesium contributes to normal psychological function, and some women like an evening routine built around products such as Insight Sleep (read the warnings first, as it contains ashwagandha and 5-HTP). See our guide to sleep and sleep aids.
At a glance: supplements by life stage
Teens and early 20s
Focus on: calcium, vitamin D, iron and protein.
Watch out for: low iron once periods start.
20s and 30s
Focus on: iron, folic acid, protein and creatine.
Watch out for: not taking folic acid when you could become pregnant.
Pregnancy
Focus on: folic acid and vitamin D.
Watch out for: vitamin A, caffeine and herbal products.
40s
Focus on: protein, creatine, vitamins D and K, and magnesium.
Watch out for: losing muscle and falling bone density.
50s and beyond
Focus on: calcium, vitamin D, protein and B12.
Watch out for: unnecessary iron and "menopause cure" claims.
FAQs
What supplements should a woman take daily?
For most UK women, vitamin D in autumn and winter is the main recommendation. Folic acid is essential if you could become pregnant. Beyond that, it depends on your diet, life stage and training.
What are the best supplements for perimenopause?
Focus on protein, creatine with strength training, vitamin D and calcium for bones, and magnesium. Speak to your GP about symptoms, as no supplement can treat them.
Do I need iron after menopause?
Usually not. Iron needs fall after periods stop. Don't take iron without advice, as too much can be harmful.
Is creatine safe for women over 50?
Creatine monohydrate is one of the most researched supplements and is widely used by healthy adults of all ages. If you have a kidney condition or take medication, check with your GP first.
Shop women's essentials
Browse Vitamins & Minerals, Fish Oils and Protein, or start with our own Insight range.
Food supplements should not replace a varied diet and healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your GP before use.