A Dietitian’s Guide to the Best Supplements for Women

Magnesium plays a key role in cardiovascular, nervous system, muscle, and bone health, yet it’s a nutrient many women don’t get enough of—often due to a combination of factors. Modern diets tend to be lower in magnesium-rich foods, while life stages like menstruation, pregnancy, and menopause can increase needs or losses. That’s where a well-absorbed option like Thorne Magnesium Bisglycinate Powder can help fill in this nutritional gap and support overall well-being.

Each scoop provides 200 milligrams of magnesium bisglycinate, a form known for its high bioavailability and gentle effect on digestion. It supports muscle function, relaxation, and sleep, without the laxative effects often associated with other forms of magnesium.

The lightly sweetened, flavor-neutral powder blends easily into water, juice, smoothies, or even foods like oatmeal and pancake batter without altering taste.

Like many of Thorne’s products, it’s NSF Certified for Sport and manufactured in cGMP-compliant facilities, meaning it’s tested for over 200 banned substances and held to strict quality standards. For added convenience, single-serve packets are available for travel or busy days, though the bulk tub offers better value per serving.

Read More: Best Magnesium Supplements

If you’re not regularly eating fatty fish, this is one omega-3 supplement worth looking into for heart, brain, and overall health. I’ve personally used these for years and haven’t experienced the dreaded “fishy burps”—that fishy taste and smell that can come up after taking these types of supplements (#IYKYK).

Each softgel provides 1,250 milligrams of fish oil, delivering at least 1,040 milligrams of omega-3s in triglyceride form—the form naturally found in fish, which is generally easier for the body to absorb. This includes 690 milligrams of EPA and 260 milligrams of DHA, two key omega-3s that support heart, brain, and overall health (with DHA playing a particularly important role in brain and eye health). It’s also available in a lower 625-milligram dose if you prefer more flexibility.

For context, general recommendations often fall in the 250- to 500-milligram range for combined EPA and DHA per day. However, research suggests that intakes of 1,000 to 1,500 milligrams may be more beneficial for long-term health and wellness.

Quantities aside, the high-quality fish oil is sourced from wild-caught Alaskan pollock in the Bering Sea and holds both Marine Stewardship Council (MSC) certification and International Fish Oil Standards (IFOS) 5-Star rating—two strong indicators of sustainability, purity, and freshness. It’s manufactured in the U.S. in a cGMP-compliant facility and undergoes rigorous third-party testing for heavy metals, oxidation, and potency.

Iron needs tend to be higher in women—especially those with regular menstrual cycles, those following vegetarian or vegan diets, and endurance athletes. In these cases, choosing a well-absorbed, gentle form like Thorne Iron Bisglycinate can make a noticeable difference in daily energy levels and overall well-being.

Each capsule provides 25 milligrams of Ferrochel® ferrous bisglycinate chelate—an iron form known for being both highly bioavailable and easy on the stomach. Compared to more common forms like ferrous sulfate, it’s less likely to cause side effects such as constipation or nausea, as supported by a 2023 systematic review and meta-analysis.

That said, it’s important to keep intake in context. The recommended dietary allowance (RDA) for women ages 19 to 50 is 18 milligrams per day, increasing to 27 milligrams during pregnancy and decreasing to 9 milligrams while breastfeeding. While meeting your needs is essential, more isn’t always better—excess iron can lead to digestive issues and, in some cases, toxicity.

If it aligns with your needs, this supplement is also free from animal products, gluten, soy, dairy, and artificial additives, and is NSF Certified for Sport—adding another layer of confidence in its purity, quality, and safety.

Read More: Best Iron Supplements

Once marketed primarily to men, creatine is now gaining well-deserved traction among women, with strong research supporting benefits for strength, performance, recovery, and even cognitive health. A pure, well-dosed creatine monohydrate—a form of creatine bonded with a single water molecule—like Thorne Creatine remains the gold standard, as it’s the most studied form and is widely considered safe and effective.

Providing 5 grams of creatine monohydrate per serving, it delivers a clinically supported dose in a simple, single-ingredient formula. The creatine is also micronized—meaning the powder is more finely ground—which is easier to mix compared to standard creatine.

That said, it’s still creatine, which doesn’t fully dissolve—so a little sediment at the bottom of your glass is completely normal, especially in cold water. It tends to mix more smoothly in warmer liquids or when shaken well. The upside is that it’s completely tasteless, making it easy to add to just about anything, from water and juice to your post-workout shake.

Thorne also delivers on quality with its NSF Certified for Sport designation, meaning every batch is tested for contaminants and banned substances. It’s also free from gluten, soy, and dairy. If you’re looking for a creatine that’s consistent, well-dosed, and easy to incorporate into your routine, it doesn’t get much better than this.

Read More: Best Creatine for Women

A premium whey protein should deliver high-quality ingredients, minimal additives, and full transparency—and this one checks most of those boxes. As a whey isolate, it provides 30 grams of protein per serving with just 0.5 grams of fat and 2 grams of carbs. It’s also ultra-filtered to remove most lactose, making it easier to digest for many people compared to whey concentrate.

I tried the strawberry milk flavor, and it blended effortlessly into a smooth shake, naturally tinted with organic beetroot. Also lightly sweetened with real strawberry powder and monk fruit, it has a subtle, creamy flavor that leans on the milder side (great if you prefer less sweetness, though I wouldn’t mind a touch more).

If strawberry isn’t your thing, chocolate, vanilla, and cookies and cream are also available, all made with natural ingredients like fair-trade cocoa and organic vanilla extract. There’s also an unflavored option with just two ingredients—whey protein isolate and sunflower lecithin—which mixes seamlessly into everything from coffee to smoothies and even pancakes without altering taste.

One quick heads-up on packaging: the velcro-style mesh seal can be a bit finicky if powder gets caught in the grooves, making it tricky to close fully. A firm press along the edges usually does the trick, but it’s worth noting to avoid spills (often we learn things the hard way).

It’s also worth noting there’s no clear indication of third-party testing for banned substances, which may be something to consider depending on your priorities. That said, the brand does provide access to independent lab results on their website for added transparency.

Read More: Best Whey Protein Powders

This vegan protein powder delivers 20 grams of protein along with something many plant-based options lack: a complete amino acid profile. Thanks to its blend of pea and rice proteins, it provides all essential amino acids needed to support muscle recovery and overall performance.

It’s available in four flavors—chocolate, vanilla, vanilla spice, and cappuccino—with relatively simple, naturally derived ingredient lists that may include cocoa, monk fruit, stevia, or cinnamon depending on the flavor. I’ve tried the chocolate and vanilla spice: the chocolate is rich and satisfying, while the vanilla spice is smooth but a bit more subtle than expected. That said, both mix impressively well for a plant-based protein, with minimal grittiness or residue when shaken in a blender bottle.

This vegan powder is a strong choice for vegans and athletes alike. The formula emphasizes both quality and sustainability, and its NSF Certified for Sport status means it’s been tested for banned substances and meets rigorous purity standards.

Momentous also partners with Light Labs, an independent testing facility, to verify product safety and integrity. Testing covers protein content, heavy metals, microbes, and mineral levels, and those results are publicly available—a level of transparency that’s hard to beat and always appreciated.

The biggest catch? At 22 servings per container, you might find yourself reordering a bit more often than you’d like.

Read More: Best Plant-Based Protein Powders

Natural collagen production declines with age, and many women choose supplements to support skin elasticity, hair and nail strength, and joint health. Vital Proteins is a popular, trusted option, known for its high-quality sourcing and strong reputation in the collagen space.

A major reason I recommend Vital Proteins is its NSF Certified for Sport seal, so you can trust that what’s on the label is exactly what’s in your scoop—and nothing extra.

Each serving of the unflavored version provides 70 calories, 18 grams of protein, and 20 grams of collagen peptides. Sourced from grass-fed, pasture-raised bovine (cow), it delivers types I and III collagen to support hair, skin, nails, bones, tendons, and ligaments—though it does not include type II collagen, which is more commonly associated with joint-specific support.

Prefer flavored options? Vital Proteins also offers chocolate, vanilla, salted caramel, lemon, and seasonal pumpkin spice varieties. These are free from added sugars and sweetened with stevia, which may not appeal to everyone, with up to 90 calories per serving. One small callout: there’s no scoop included, so you can measure based on your preferred serving size.

Read More: Best Collagen Peptides

While whole foods come first, a high-quality greens powder like AG1 Next Gen can help fill in the gaps when getting enough fruits and vegetables just isn’t realistic. The updated formula includes 83 ingredients designed to support whole-body health—like choline for nervous system support, cocoa for antioxidants, enhanced probiotics, and more bioavailable forms of key nutrients like B vitamins and magnesium.

Even with these upgrades, the routine stays simple: mix one scoop with 8 to 12 ounces of water, and you’re set. If you’re often on the go, single-serve travel packs make it easy to stay consistent. One thing to note: The bulk pouch requires refrigeration after opening, which may be a bit less convenient.

Women’s Health fitness and reviews editor Natascha Grief likes that the taste is refreshing and sweet enough that it can be blended with just water and ice instead of having to blend it into a smoothie. “It’s flavor reminds me of tasty green juice,” she said. This has made it easy to incorporate it into her morning routine.

One of its biggest strengths is its NSF Certified for Sport status, which offers extra peace of mind, especially for athletes or anyone focused on quality assurance. Just keep in mind that while the brand is transparent about the overall nutrient content, proprietary blends mean you won’t see the exact amounts of each ingredient.

Read More: AG1 Next Gen Review

Whether you’re aiming for strength gains, muscle growth, or sharper focus, this pre-workout delivers well-researched ingredients in effective doses—without unnecessary fillers or proprietary blends. The formula includes 200 milligrams of organic caffeine for a reliable energy boost, along with an evidence-based 4 grams of beta-alanine to support muscular endurance and reduce fatigue—this may cause a brief, harmless tingling sensation for some.

One of its biggest strengths is transparency. Transparent Labs clearly outlines every ingredient—and I mean everything, down to the exact amount of stevia (450 milligrams in the Black Cherry flavor)—along with the science behind it, so you know exactly what you’re getting and why it’s included.

It’s also Informed Choice certified, meaning it’s regularly tested for banned substances, and each batch includes an easily accessible Certificate of Analysis for added confidence. This level of testing and transparency helps account for a slightly higher price point compared to many mainstream pre-workouts.

You also won’t find artificial ingredients in your scoops. No matter which flavor you choose—whether it’s pineapple coconut or tropical punch—you’ll get a naturally sweetened pre-workout that supports performance, focus, and pumps without cutting corners on quality.

Keep in mind that while 200 milligrams of caffeine is within safe daily limits for most people (up to 400 milligrams), it can feel more stimulating for those who are sensitive or already consuming caffeine from other sources throughout the day.

Read More: Best Pre-Workout Supplements

Amino acid supplements can feel a little… unnecessary—especially if you’re already eating enough protein or using a protein powder. And in many cases, that skepticism is valid. From a dietitian perspective, whole protein foods (or a quality protein powder) will cover your bases for muscle repair and growth. But a high-quality option like Thorne Amino Complex can be especially helpful if you train early and don’t want a full meal or shake, follow a plant-based diet, or want a lighter, more convenient way to support recovery and muscle growth.

Each scoop delivers 11 amino acids, including all nine essential amino acids, along with a 2:1:1 ratio of BCAAs—leucine, isoleucine, and valine—which is the most commonly used and research-supported ratio, as it closely reflects the natural proportions found in human muscle protein.

This provides 1.25 grams of L-leucine and 625 milligrams each of L-isoleucine and L-valine for muscle protein synthesis and recovery. If you’re taking it on its own for muscle growth, consider doubling the serving to reach the ~2.5-gram leucine threshold commonly cited in research, particularly as needs may increase with age.

It comes in Berry and Lemon flavors, free from artificial ingredients and sweetened with stevia. There’s also no unflavored option for those who prefer a more seamless addition to their drinks. That said, it’s vegan and free from gluten, soy, and dairy, with options for single-serve packets or a bulk tub.

Like many of Thorne’s products, it’s NSF Certified for Sport and manufactured in cGMP-compliant facilities, reinforcing its high standards for purity and safety. This level of quality may justify the slightly higher price point compared to other amino acid blends.

Vitamin C isn’t always a must-have, as many people in the U.S. can meet their needs through diet alone. That said, Thorne Vitamin C with Flavonoids can help support immune health—especially during times of stress, travel, or when your intake isn’t as consistent. Each capsule delivers 500 milligrams of vitamin C plus 75 milligrams of citrus bioflavonoids for added antioxidant support to help you stay resilient.

This supplement uses vitamin C in the form of ascorbic acid, which is just as bioavailable as the type naturally found in foods like oranges and broccoli. While 500 milligrams may sound like a hefty dose compared to the recommended 75 milligrams daily for women (or 85 to 120 milligrams while pregnant or lactating), it’s comfortably below the tolerable upper limit of 2,000 milligrams.

Plus, dosing is flexible—Thorne suggests one to two capsules daily for general use, or up to three for additional support, all within safe limits. Just keep in mind that higher doses may cause mild digestive discomfort for some, and the capsule form may not appeal to those who prefer powders or gummies, so it’s worth checking in with a healthcare provider for personalized guidance.

In my own testing, I took one capsule daily. While I didn’t notice a major difference, I appreciated how easy it was to add to my routine. Plus, I experienced no side effects—and love that it’s NSF Contents Certified for purity and label accuracy.