Supplements for Women Over 30: Evidence & Research Approved

The Only Evidence-Based Supplements Women Over 30 Actually Need

Walk into any supplement aisle and you’ll find hundreds of options claiming to boost energy, balance hormones, and reverse ageing. But let’s cut through the noise.

When it comes to supplements, more isn't better. What matters is what’s proven to work. So, here’s a breakdown of the only science-backed supplements women over 30 may benefit from—along with recommended doses based on current research.

⚠️ Always consult a healthcare provider before starting any new supplement, especially if you're pregnant, trying to conceive, or taking medication.

1. Vitamin D3

Why it matters:
After 30, women face increased risks of bone loss and mood fluctuations. Vitamin D is essential for calcium absorption, immune function, and even hormonal regulation.

Dose:

• 1,000–2,000 IU (25–50 mcg) daily, depending on your blood levels

• Some may need more, especially with low sun exposure—testing is ideal

Form:

• Vitamin D3 (cholecalciferol) is more effective than D2

2. Omega-3 (EPA + DHA)

Why it matters:
Omega-3s reduce inflammation, support heart and brain health, and may ease PMS and perimenopausal symptoms.

Dose:

• 250–500 mg combined EPA + DHA per day for general health

• 1,000 mg+ may be beneficial for mood, inflammation or specific hormone-related symptoms

Form:

• Fish oil or algae oil (for plant-based)

3. Magnesium (Bisglycinate or Citrate)

Why it matters:
Magnesium supports sleep, stress response, muscle recovery, and blood sugar regulation—common concerns for women in their 30s and beyond.

Dose:

• 200–400 mg daily, ideally in the evening

Form:

• Bisglycinate for sleep/stress

• Citrate for digestion/constipation

4. B-Complex (with Methylated Forms)

Why it matters:
B vitamins support energy metabolism, nervous system function, and hormonal balance. This is especially helpful for women on hormonal contraception, under chronic stress, or with fatigue.

Dose:

• Look for a balanced B-complex with active forms like methylfolate (B9) and methylcobalamin (B12)

• Example:

  • B12 (methylcobalamin): 1,000 mcg

  • Folate (methylfolate): 400–800 mcg

  • B6 (pyridoxal-5-phosphate): 10–50 mg

5. Iron (only if needed)

Why it matters:
Iron deficiency is common in menstruating women and can cause fatigue, hair thinning, and brain fog. But supplementing when you don’t need it can be harmful.

Dose:

• Only supplement after a blood test

• If deficient: 25–60 mg elemental iron per day, away from calcium-rich foods

Form:

• Ferrous bisglycinate is gentle and well absorbed

6. Probiotics (strain-specific)

Why it matters:
Gut health influences hormone metabolism, immune health, and even skin. But not all probiotics are created equal. My most recommended is Symprove, you can get 50% off here https://symprove.pxf.io/DIDI50

Dose:

• 5–10 billion CFUs per day

• Look for clinically studied strains like:

  • Lactobacillus rhamnosus GG (for immune + vaginal health)

  • Bifidobacterium lactis (for digestion + inflammation)

7. Collagen Peptides (Optional but promising)

Why it matters:
Collagen production declines after 30, impacting skin elasticity, joints, and connective tissue.

Dose:

• 10–15 g per day, hydrolysed collagen peptides

• Combine with vitamin C for absorption

8. Creatine Monohydrate (Yes, Even for Women)

Why it matters:
Creatine isn’t just for bodybuilders—it’s one of the most well-researched supplements in the world, and women over 30 can benefit massively from it.

Creatine supports:

• Muscle strength and lean mass (important for metabolism and healthy ageing)

• Brain function, focus and mood (especially relevant in perimenopause)

• Bone density and exercise recovery

Emerging research also links creatine to cognitive resilience and mood support in women—particularly in times of hormonal fluctuation.

Dose:

• 3–5 g daily, ideally creatine monohydrate (the gold standard)

• No need to “load”; just take it consistently, with or without food

• Drink with water and pair with a meal or post-workout shake for best absorption

Bonus: It’s safe to take long-term, well tolerated, and doesn’t cause bloating when used correctly.

Do You Need a Multivitamin?

If your diet is nutrient-dense and you're already supplementing smartly, a multivitamin may not be necessary. But if you're often skipping meals, restricting certain foods, or under chronic stress, a high-quality multi can act as insurance.

Look for:

• No megadoses

• Methylated B vitamins

• Third-party testing for quality

Final Thoughts

Supplements should support your health, not substitute for it. Focus on real food first, get regular blood work done, and supplement based on what your body actually needs—not what a TikTok trend says.

✨ Your 30s and beyond can be a time of strength, clarity, and vibrancy—with the right tools to support your body.

If you feel that none of the supplements you are taking are working and want an answer why, Book a free session with me now and create a path forward. 

https://calendly.com/didi-4/15-min-1-1-enquiry

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