supplements 101 for women 30+
The supplement market can be such a money grab, not to mention confusing on what you actually need and what actually works. As a certified holistic health and wellness expert, I can tell you that any Doctor would recommend these first few supplements to absolutely anyone - including kids. Obviously check with your doctor first, but this is what I learned in school and continue to hear experts say. Below this Essentials List, I include The Extras that I really have found to make a big difference in my day to day lift.
The Essentials
1. Fish Oil (Omega-3s)
Fish oil supports heart, brain, and joint health while reducing inflammation. For women 30+, it’s especially important for hormone balance and healthy skin.
My Pick: Nordic Naturals
Top Brands: Viva Naturals, NOW Foods
2. Vitamin D
Vitamin D helps regulate mood, supports bone strength, and improves immune health. Many women are deficient, especially if indoors often or living in colder climates.
My Pick: Thorne
Top Brands: Nature Made, Garden of Life
3. Multi-Vitamin
A good multivitamin fills in nutrient gaps from diet, supporting energy, metabolism, and overall wellness. Women 30+ benefit from added B vitamins, iron (if needed), and antioxidants.
My Pick: Ritual or Olly gummy. With the amount of supplements I take, sometimes I just need a gummy to break up the stack!
Top Brands: MegaFood, Garden of Life
4. Vitamin C
Vitamin C is a powerful antioxidant that supports collagen production, immunity, and skin health. Women 30+ benefit from its role in reducing oxidative stress and promoting youthful skin.
My Pick: Thorne
Top Brands: NOW Foods, Nature’s Bounty, Garden of Life
5. Probiotic
Probiotics support gut health, digestion, immunity, and even mood. For women 30+, they can also help balance vaginal and urinary health.
My Pick: Ritual
Top Brands: Culturelle, Garden of Life, Seed
6. Magnesium
Magnesium is essential for muscle recovery, stress relief, and better sleep. For women 30+, it also supports hormone balance, bone strength, and energy production—nutrients often depleted by stress, caffeine, or busy lifestyles.
My Pick: Moonbrew- I LOVE this as a nighttime treat to get my magnesium in, plus it’s melatonin free and has L-Theanine, Chamomile & Zinc Glycinate. I prefer melatonin-free because I create habits that allow my body’s circadian rhythm to naturally produce melatonin to help me sleep. The link above is to buy it on Amazon or you can buy it directly from Moonbrew and use my discount code NATALIE20.
Top Brands: Natural Vitality Calm, Thorne, Doctor’s Best
7. Creatine
Supports muscle strength, endurance, and recovery by boosting cellular energy (ATP). For women 30+, it’s especially beneficial for maintaining lean muscle, supporting brain health, and improving exercise performance—even beyond just heavy lifting. Creatine helps fight brain aging by supporting cellular energy (ATP) production in the brain, which can improve memory, focus, and protect against age-related cognitive decline. Emerging research shows it may help preserve brain function as we get older. I recommend creatine to everyone, and I personally never experienced “bulking” or “bloating” as some people often worry about.
My Pick: Thorne - I like mixing the pineapple flavored kind and mixing it with LMNT electrolytes in my 40 ounce tumbler to sip on through out the day.
Top Brands: Optimum Nutrition, Thorne, Kaged
The Extras I Can’t Live Without:
1. Essential Amino Acids (EAAs)
EAAs help preserve lean muscle, support recovery, and improve metabolism. Women 30+ especially need them to combat natural muscle loss with age.
My Pick: Perfect Aminos
Top Brands: Kion, Thorne, NOW Sports
2. Protein Powder
Protein supports muscle, metabolism, and satiety. Women 30+ often need more protein to maintain lean muscle and support hormone and skin health.
My Pick: Truvani - only 5 ingredients!
Top Brands: Orgain (plant-based), Garden of Life, Vital Proteins (collagen + protein blends)
3. Colostrum Powder
Colostrum supports immunity, gut lining repair, and recovery. For women 30+, it may help reduce inflammation, improve digestion, and support skin health. Since adding this to my diet over a year ago, I haven’t gotten sick once!
My Pick: ARMRA - use my code NATALIESTRAHORN. I really love the Peach Persimmon flavor. All the other brands I’ve tried are chalky and I had to choke them down until; I found this peach flavor from Armra, a leading brand in colostrum.
Top Brands: WonderCow, Cowboy Colostrum
4. Collagen Powder
Collagen supports skin elasticity, joint health, and hair/nail strength. Women 30+ naturally lose collagen, so supplementation helps slow signs of aging.
My Picks: Vital Proteins - I find it easiest to have this in my coffee as creamer.
Top Brands: Sports Research, Ancient Nutrition
5. Electrolytes
Electrolytes help maintain hydration, support energy, and regulate muscle and nerve function. Women 30+ especially benefit for hormone balance, exercise recovery, and preventing fatigue.
My Pick: LMNT - Amazon shows I’ve purchases this over 27 times! Needless to say, this is one of my ride or dies. Again, I mix this with creatine in my tumbler to sip through out the day.
Top Brands: Liquid I.V., Nuun