The 6 Best Supplements for Women: What to Take and Why
Navigating supplements can be confusing – especially for women. Much of today's wellness advice still is not built around female biology, and hormones, stress, and different life stages can all shift what your body needs. Here are six supplements worth understanding, why they are particularly relevant for women, and the ones we trust.
Omega-3
Most of us are not getting enough omega-3 from food alone. These essential fatty acids support heart and brain health, help reduce systemic inflammation, and play a role in skin hydration from within. For women specifically, the case is strong – omega-3s are involved in hormone signalling and mood regulation, and a systematic review of randomised controlled trials found that supplementation may support cardiovascular health and improve lipid profiles, particularly in postmenopausal women (1, 2).
The challenge is that our bodies cannot produce omega-3s efficiently on their own. Unless you are regularly eating oily fish several times a week, supplementation is worth considering – particularly if you follow a largely plant-based diet.
Our pick: Vegan Omega by BioCare – a plant-based formula delivering EPA and DHA from algal sources, with none of the fish oil aftertaste.
Iron
Iron deficiency is one of the most common nutritional shortfalls in Europe, and women of reproductive age are disproportionately affected. A population-based study across four European countries found that women in their 30s and 40s had significantly higher rates of iron deficiency than any other demographic group – driven largely by menstruation, pregnancy, and diets lower in red meat (3).
What makes iron deficiency particularly frustrating is how quietly it builds. It rarely announces itself dramatically. Instead, it tends to show up as persistent tiredness, difficulty concentrating, hair thinning, or feeling cold when others are comfortable. The form of iron you choose matters too – many conventional supplements cause digestive discomfort, which is why formulation is just as important as the nutrient itself.
Our pick: Essential Iron Complex by Artah – a gentle formula paired with vitamin C and acidophilus for better absorption without the common side effects.
Vitamin D
Vitamin D deficiency is remarkably widespread across Europe, particularly during the darker months – which, in cities like Zurich, London, and Munich, accounts for most of the year. It is essential for bone health and immune function, and increasingly, research is connecting adequate vitamin D levels to mood regulation and hormonal balance.
For women, maintaining bone density is something that matters long before menopause. The body's ability to absorb calcium depends heavily on vitamin D, and pairing it with vitamin K helps direct calcium to where it is actually needed – your bones, not your arteries (4). This is one of the supplements where the delivery format makes a real difference to how well your body can use it.
Our pick: Vitamin D3 + K2 by Neutrient – a sublingual spray combining both nutrients in their most bioavailable forms. One spray, done.
Creatine
If you still associate creatine with bodybuilders and protein shakes, the science has moved on considerably. Creatine is now one of the most researched supplements in the world, and the emerging evidence for women is particularly compelling. It fuels ATP production – the energy currency of every cell – supports cognitive function, and promotes lean muscle maintenance (5).
What makes creatine especially relevant for women is that we naturally store less of it than men, and our primary dietary source is red meat, which many women eat sparingly. A 2021 review in Nutrients found that creatine supplementation may support brain health, resilience to stress, and physical recovery across different life stages – benefits that become increasingly meaningful from our 30s onwards (6). It is one of the most underappreciated supplements for women's long-term health.
Our pick: Advanced Creatine by Neutrient – a high-quality formula combining creatine monohydrate with complementary nutrients for enhanced absorption.
Magnesium
Magnesium is involved in over 300 enzymatic reactions in the body, yet deficiency remains widespread – especially among those dealing with stress, hormonal fluctuations, or disrupted sleep. It supports muscle relaxation, nervous system function, and energy production. Many women notice the difference most clearly in their sleep quality and in how they feel during the second half of their menstrual cycle.
The form of magnesium you take matters enormously. Magnesium oxide – the cheapest and most common form – has poor absorption and is more likely to cause digestive issues. Glycinate and malate are gentler on the stomach and better utilised by the body (7), which is why we always recommend checking the label before choosing a supplement in this category.
Our pick: True Magnesium by Ancient + Brave – a well-formulated blend of magnesium glycinate and malate, designed for both relaxation and recovery.
Probiotic
Gut health has moved well beyond digestion. A balanced microbiome influences hormones, skin clarity, mood, nutrient absorption, and immune resilience. For women, this connection is particularly relevant – the gut and the endocrine system are in constant communication, and research suggests that an imbalanced microbiome can contribute to everything from bloating to hormonal skin issues and disrupted oestrogen metabolism (8).
A good probiotic should contain multiple well-researched bacterial strains at clinically meaningful doses – not just an impressive colony count on the label. Pairing live bacteria with digestive enzymes can further support how effectively your body breaks down and absorbs the nutrients from the food you eat, which is especially valuable if your digestion tends to feel sluggish under stress.
Our pick: Enhanced Synbiotic by Artah – a practitioner-grade formula combining live bacterial strains with digestive enzymes for comprehensive gut support.
Where to Start
You do not need all six. If this list feels like a lot, that is exactly the problem we built Blue Essentials to solve. Start with what resonates with where you are right now. Feeling persistently tired or run-down? Iron and magnesium are a good place to begin. Looking for a stronger daily foundation? Omega-3 and vitamin D. Curious about longevity and long-term resilience? Creatine is worth exploring.
The essentials are there when you are ready. Take them at your own pace.
References
- Yan J, Liu M, Yang D, Zhang Y, An F. Efficacy and Safety of Omega-3 Fatty Acids in the Prevention of Cardiovascular Disease: A Systematic Review and Meta-analysis. Cardiovasc Drugs Ther. 2024;38(4):799–817. PubMed
- Wang J, Gaman MA, Albadawi NI, et al. Does Omega-3 Fatty Acid Supplementation Have Favourable Effects on the Lipid Profile in Postmenopausal Women? A Systematic Review and Dose-response Meta-analysis. Clin Ther. 2023;45(1):e74–e87. PubMed
- Moreno-Fernandez J, et al. Gender differences in determinants of iron-deficiency anaemia: a population-based study in four European countries. Ann Hematol. 2019;98(7):1573–1582. PubMed
- Bischof-Ferrari HA, et al. Prevalence and incidence of iron deficiency in European community-dwelling older adults. Eur J Nutr. 2022;62(1):367–377. PubMed
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18. PubMed
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. PubMed
- Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium – An Update. Curr Nutr Food Sci. 2017;13(4):260–278. PubMed
- Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Oestrogen–gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45–53. PubMed
This article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical condition. It is not a substitute for advice from a qualified healthcare professional. Please consult your doctor before starting any new supplement, particularly if you are pregnant, breastfeeding, or taking medication.