Today we’re breaking down some of the top supplements for women. The world of vitamins and minerals can be overwhelming! Which vitamins should you be taking? How often? Should you keep your same supplement routine throughout the year? It can be overwhelming to say the least.
We’re big believers of letting your routine work with you, throughout your year. Don’t feel the pressure to keep the same strict routine, when maybe your health doesn’t call for it. For example, in the winter, we’re often eating less local produce. Food just isn’t as fresh. This could mean supplementing your routine with a wider range of supplements. Or perhaps you want to focus on immunity. Incorporating immunity boosters through the winter months, can be a game changer in how often you get sick.
We’ll give you all of our top supplement suggestions, below. We’ve done a lot of research and listened to many experts on the topics. So we’re excited to share our findings, with all of you! Keep on reading.
1. All-in-One Supplements or a Multi Vitamin
If you’re looking to get all of your supplements packed into one punch, definitely consider picking up a multi-vitamin or a greens drink with vitamins and minerals in it. Something like AG1, IM8 or if you’re looking for a more traditional multi-vitamin in pill form, try Ritual’s multi-vitamin. A multi-purpose supplement that covers a wide range of your body’s needs.
The all in one supplement drinks can range on the pricier side, but if you’re looking to keep your routine simple, we highly recommend. Meg has used AG1 in the past and really enjoyed starting her day on the right foot with an all in one greens drink. Whereas Cornelia is currently taking IM8 and loving it! So many beneficial nutrients in one glass. Truly such a great way to start your day.
If you’d prefer to opt for a multi-vitamin, we cannot say enough amazing things about Ritual. They are one of the most clean and sustainably sourced vitamin companies out there.
2. Magnesium
Magnesium can be a confusing vitamin to understand. There are over 7 types of magnesium and each one serves a different purpose! Depending on the need you are looking to fill, magnesium can be very beneficial.
There’s Magnesium Glycinate, best for: Sleep, anxiety, relaxation.
Magnesium Citrate, best for: Digestion, constipation &relief.
Magnesium Malate, best for: Energy, muscle pain, & fibromyalgia.
And that’s only to name a few! Talk to your doctor or naturopath to learn more about what type of Magnesium could be right for you. If you’re wanting to learn more, check out this web page for a more in depth look.
3. Creatine
Creatine is getting a lot of hype as of recent. And trust us, it’s not just for the gym bros! Creatine is one of the most well researched supplements out there. We both started taking creatine almost two years ago now and really love making it apart of our daily routine.
Benefits:
- Enhances Muscle Growth
- Increases Strength and Power
- Improves Exercise Performance
- Supports Recovery
- Cognitive & Brain Benefits
- Benefits for Aging & Health
- Safe & Well-Tolerated
Many women feel intimidated or hesitant about creatine. That perhaps they’ll get bulky or ballon out when they take it. But that just isn’t the case! There are so many studies that have come out to show us, it’s truly just a beneficial supplement. To learn more about this powerful powder, take a look at this article.
We really like Jacked Factory and NAKED’s creatine.
Creatine is not just for the gym bros!
4. Gut Health: Prebiotics + Probiotics
Investing in a pre & pro biotic can be incredible for your gut health. Many people, especially women, suffer from various gut health disturbances. Whether it be IBS or constipation and bloating, a pre/probiotic is an amazing tool to help your gut bacteria flourish. Our gut is made up of trillions of “good bacteria”, naturally our bodies should be producing these bacteria and you should feel consistent and not bloated, most of the time. But many of us have an imbalance of bacteria, and various reasons why our guts may not be as healthy, as they should be! If you’re concerned about how your gut feels, a Pre/Probiotics supplement can be a huge help. To learn more, take a look at this breakdown!
5. Electrolytes
Not only do electrolytes taste delicious and add a yummy punch to your water, but they also give you vital hydration that many of us lack! Just because you drink lots of water, doesn’t mean your body is properly absorbing it. Many of us drink water that doesn’t have the essential minerals in it, to help us absorb the water properly. And contrary to popular belief, a lot of us lack the essential sodium we need to stay hydrated.
This is where electrolytes come in. Add an electrolyte powder to your water at the start of your day, will set you up for the ultimate hydration! You don’t necearily need to have them every day, but we do recommend adding them to your routine when you’re working out, or if you’re sweating more, especially in those hot summer months!
We personally LOVE LMNT. It’s quite salty, but once you get used to the punch it packs, you won’t look back. We love adding it to a big cold bottle of water (the bigger the bottle, the better!) Or if you’re looking to support a Canadian brand, we also love Organika. A more mellow and clean option as well.
6. Protein Powder
Another non-negotiable for us is taking a protein powder daily. It can be hard to meet protein needs, and so incorporating a powder into a smoothie, a morning coffee or simply taking with water, can be a great way to boost your protein intake. There are many different protein powders to choose from, but our personal favourites are Ritual’s and Sun Warrior’s!
What Else You Could Add
If you want to go beyond the basics, here are a few more supplements that many people find helpful, especially during seasonal changes or when life gets busy:
Vitamin D – Especially important if you live in less sunny climates, Vitamin D deficiency is common and plays a crucial role in supporting mood, immune function, and bone health.
Omega-3 – These healthy fats support brain health, cardiovascular function, and joint mobility.
Adaptogens (like Ashwagandha, Rhodiola) are natural herbs that help your body manage stress and maintain energy balance. Adaptogens can be a gentle, supportive way to stay resilient during busy or challenging seasons.
Elderberry – A natural immune booster, elderberry is packed with antioxidants and vitamins that can help support you during cold and flu season.
There are so many incredible supplements on the market nowadays. Whether you’re looking to boost your daily routine and overall wellness, or you’re looking to target a specific concern. Finding a supplement routine that works for you, can be a game changer in your health. These are just some jumping off points to get you started on designing a routine you love. The takeaway? Take what’s best for your health, and leave the rest.
If we could choose a few supplements to start with, it would be a protein powder, creatine, electrolytes and magnesium. Start there and see how you feel. Feel free to share your routine below, we love connecting with you! Check out our post where we share the Best Apps for Health and Wellbeing if you are looking for apps to support your health journey!
XOXO
Meg & Cornelia
