28-07-2025
How Vitamins And Supplements Support Women At Every Age, According To Experts
From magnesium and omega-3s to collagen and creatine, here are the expert-recommended supplements that support women's health through every stage of life. Getty Images
With endless supplements lining the shelves and so much conflicting advice online, it's easy to feel overwhelmed. Rule number one? Supplements are meant to support a healthy lifestyle—not replace one. A balanced, nutrient-rich diet is always the foundation. But during times of stress, hormonal shifts, or major life transitions like perimenopause and menopause, the right supplements can help fill in the gaps.
Not sure where to start? Talk to your doctor or a trusted healthcare provider first. Then look for clean, clinically backed, third-party tested formulas. According to experts, top-tier brands include Thorne, Designs for Health, Pure Encapsulations, Ritual and Nordic Naturals (especially for omega-3s).
Below, Dr. Elizabeth Poynor, a New York–based gynecologic oncologist and Chair of Women's Health and Gynecology at Atria; and Dr. Amanda Frick, ND, LAc, and VP of Medical Affairs at Thorne, share their go-to supplements tailored to women in their 20s, 30s, and beyond.
Recommendations from Dr. Amanda Frick, ND, LAc, VP of Medical Affairs at Thorne
Thorne's Basic Nutrients 2/Day comes in a 120-capsule bottle and retails for $86. Always consult your healthcare provider before starting a new supplement regimen. Thorne
'A multivitamin is not a substitute for a healthy diet, but it can make it easier to support a busy, stressful lifestyle,'says Dr. Amanda Frick. She recommends Thorne's Basic Nutrients 2/Day as a solid everyday option. And for women with a monthly cycle, Thorne's Basic Prenatal includes added iron to help replenish nutrients lost through menstruation. Magnesium
Simple but essential, magnesium powers hundreds of metabolic processes—supporting everything from sleep and digestion to skin health and stress resilience. 'Most modern diets fall short,' says Dr. Frick. She recommends magnesium glycinate or bisglycinate for its calming effect and easy absorption. 'The glycine component is especially helpful for women prone to anxious thoughts.' Omega-3 Fatty Acids
Fish oil—and vegan EPA-based alternatives—support brain health, skin hydration, and a healthy inflammatory response. Since most diets fall short, omega-3s are a smart daily addition. For best results, Dr. Frick suggests taking them before bed, when the brain uses omega-3s to support overnight repair and regeneration. Collagen
Vital Proteins' unflavored collagen powder delivers essential amino acids to support skin, joints, and overall structural strength—ideal for active women at any age. Vital Proteins
Collagen isn't new—but it's still essential. It delivers key amino acids for protein synthesis, supports skin firmness, and helps reduce the appearance of fine lines and wrinkles. Collagen also plays a major role in joint health, making it a smart choice for 'active women looking to stay strong and supported,' says Dr. Frick. Ginseng
For women seeking better focus and mental stamina—without caffeine—ginseng is a compelling option. It supports blood flow to the brain and cognitive clarity. Thorne's Ginseng Plus formula combines adaptogens like lion's mane and Greek mountain tea for added mood and brain support. 4 Supplements Every Woman 35+ Should Consider from Dr. Elizabeth Poynor, MD, PhD High-Quality Multivitamin
'A well-formulated multivitamin designed for women can help fill nutritional gaps,' says Dr. Poynor, noting that key nutrients like calcium, vitamin D, B12, and folate support bone health, energy production, and overall well-being. 'Recent research also suggests that taking a multivitamin may contribute to maintaining brain health as we age.' Fish Oil (Omega-3 Fatty Acids)
Rich in EPA and DHA, omega-3s offer wide-ranging benefits for women in midlife—reducing inflammation, supporting cardiovascular health, and improving lipid profiles. 'Studies indicate that omega-3 supplementation can enhance physical performance and increase metabolic rate,' Dr. Poynor adds, helping support 'energy expenditure both at rest and during exercise.'
Probiotics support immune function, metabolic balance, and mental well-being. Ritual's 3-in-1 formula combines clinically studied prebiotics, probiotics, and a postbiotic to help maintain a balanced gut microbiome. Ritual Probiotics
'Probiotics play a vital role in immune function, metabolic balance, and mental well-being,' says Dr. Poynor. They also support digestive health by helping to maintain a balanced gut microbiome—critical for nutrient absorption, regularity, and overall GI comfort. By influencing the gut-brain axis, they may help ease anxiety and support mood stability. She points to emerging research on targeted strains—like B. breve postbiotic extract—that may enhance endocrine function and deliver beneficial anti-inflammatory effects in women over 40. Creatine
Creatine isn't just for athletes—it helps midlife women maintain strength, muscle mass, and cognitive clarity as hormone levels shift. Thorne Creatine
There's growing buzz around creatine—and for good reason. Naturally found in muscle and brain tissue, creatine helps women maintain strength, muscle mass, and cognitive clarity as hormone levels shift. 'When paired with resistance training, creatine supports muscle and bone—and may also benefit cognitive function and mood,' says Dr. Poynor. 'These are areas we're paying closer attention to as women move through perimenopause and beyond.'
