With countless supplements on store shelves and conflicting online advice, it’s easy to feel confused. Remember: Supplements support a healthy lifestyle—they don’t replace it. A balanced, nutrient-rich diet is always key. But during stress, hormonal changes, or life transitions like perimenopause, the right supplements can fill nutrient gaps.
Not sure where to start? First, talk to your doctor or a trusted healthcare provider. Then, look for clean, clinically tested formulas from third parties. Experts say top brands include Thorne, Designs for Health, Pure Encapsulations, Ritual, and Nordic Naturals (especially for omega-3s).
Below, two experts share their top supplements for women in their 20s, 30s, and beyond: Dr. Elizabeth Poynor, a New York gynecologic oncologist and chair of Women’s Health and Gynecology at Atria; and Dr. Amanda Frick, ND, LAc, vice president of Medical Affairs at Thorne.
Part 1: 5 Supplements for Women in Their 20s & 30s
Recommendations from Dr. Amanda Frick
Multivitamin: “A multivitamin isn’t a substitute for a healthy diet, but it can support a busy, stressful lifestyle,” says Dr. Frick. She recommends Thorne’s Basic Nutrients 2/Day (120 capsules, $86) as a daily option. For women with monthly periods, Thorne’s Basic Prenatal has extra iron to replace nutrients lost during menstruation. Always ask your healthcare provider before starting a new supplement.
Magnesium: It’s simple but essential. Magnesium helps hundreds of metabolic processes, from sleep and digestion to skin health and stress relief. “Most modern diets lack enough,” Dr. Frick notes. She suggests magnesium glycinate or bisglycinate, which are easy to absorb and have a calming effect—good for women prone to anxiety.
Omega-3 Fatty Acids: Fish oil (or vegan EPA alternatives) supports brain health, skin hydration, and a healthy inflammatory response. Most diets don’t have enough, so daily omega-3s are smart. Dr. Frick advises taking them before bed, as the brain uses omega-3s for overnight repair.
Collagen: It’s not new, but it’s important. Collagen provides key amino acids for protein synthesis, supports skin firmness, and reduces fine lines. It also helps with joint health—great for active women, says Dr. Frick. For example, Vital Proteins’ unflavored collagen powder offers these benefits.
Ginseng: For better focus and mental stamina without caffeine, ginseng works. It boosts blood flow to the brain and helps with clarity. Thorne’s Ginseng Plus combines it with adaptogens like lion’s mane and Greek mountain tea for extra mood and brain support.
Part 2: 4 Supplements for Women 35+
Recommendations from Dr. Elizabeth Poynor
High-Quality Multivitamin: “A well-made multivitamin for women can fill nutrient gaps,” Dr. Poynor says. Key nutrients like calcium, vitamin D, B12, and folate support bone health, energy, and overall wellness. “Recent research also links multivitamins to maintaining brain health as we age.”
Fish Oil (Omega-3s): Rich in EPA and DHA, omega-3s help midlife women by reducing inflammation, supporting heart health, and improving lipid levels. “Studies show omega-3s can boost physical performance and metabolic rate,” Dr. Poynor adds, which helps with energy use at rest and during exercise.
Probiotics: “Probiotics are vital for immune function, metabolic balance, and mental well-being,” says Dr. Poynor. They support digestive health by keeping the gut microbiome balanced—important for nutrient absorption, regularity, and gut comfort. They may also ease anxiety and stabilize mood by affecting the gut-brain axis.
New research on strains like B. breve postbiotic extract suggests they may help women over 40 with hormone function and reduce inflammation. (Ritual’s 3-in-1 formula combines prebiotics, probiotics, and postbiotics.)
Creatine: It’s not just for athletes. Creatine, found naturally in muscle and brain tissue, helps midlife women keep strength, muscle mass, and cognitive clarity as hormones change. “With resistance training, creatine supports muscles and bones—and may also help with thinking and mood,” Dr. Poynor explains. “These are key areas for women in perimenopause and beyond.”
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