Here’s your no-nonsense guide to the 
most important supplements for women.

1. Calcium: For Bones That Say “No Thanks” to Fragility

By your 30s, your bones have reached peak density. By your 40s, they’re thinking about early retirement. And by your 60s? Well, they can be one hot yoga tumble away from sending you to A&E. Calcium is essential for keeping your skeleton sturdy. Aim for 1,200 mg daily, preferably with vitamin D—the Batman to calcium’s Robin. Bonus tip: if you’re lactose-intolerant, look for Calcium fortified plant milks.

2. Vitamin D: The Sunshine You Can Swallow

Unless you’re living in a Mediterranean villa and sunbathing daily (jealous, much, but then… wrinkles), chances are you’re not getting enough vitamin D. It’s critical for bone health, immunity, and staving off the winter blues. Aim for 600-800 IU daily, or risk becoming that friend who always cancels plans because she “just doesn’t have any energy.”

3. Iron: Because ‘Tired’ Shouldn’t Be A Personality Trait

If you’re feeling more fatigued than a TikTok influencer’s ring light, low iron might be to blame. Women lose iron monthly until menopause, and if you’re not replenishing it regularly you’ll feel like a deflated balloon. Aim for 18 mg per day, and pair it with vitamin C for better absorption (hey, orange juice finally gets purpose).

4. Omega-3 Fatty Acids: Oil for Your Mental Gears

Your brain loves omega-3s almost as much as you love doomscrolling in bed. These fatty acids support heart health, reduce inflammation, and help with mood regulation. And work best when taken with B Vitamins. Can’t stomach fish three times a week? A high-quality fish oil supplement will keep you sharp and sassy.

5. Magnesium: For When You Can’t Even

Stressed? Anxious? Suffering from muscle cramps? Magnesium is your go-to mineral. It’s a natural relaxant that also supports sleep and hormone regulation. Take at least 320 mg daily, preferably in the evening. I like Magnesium Maalate combined with Magnesium Bisglycinate.

### 6. B Vitamins: The 
Energy MVPs 


B-complex vitamins help convert food into energy, support brain health, and keep your metabolism humming. If you’re over 50, look for B12 specifically, as absorption decreases with age. 



### 7. Collagen: Because Gravity Is Not Your Friend 


Collagen keeps skin plump, joints happy, and hair less “midlife crisis” and more “I’ve got this.” Production declines naturally as you age, but supplementing with collagen peptides can help. Add it to your morning coffee for a double dose of self-care. (p.s. Fish Collagen is better than Bovine or Porcine collagen, whose sourcing is depleting the rainforest.)



### 8. Probiotics: Gut Instincts, Upgraded 


A healthy gut is the cornerstone of everything from immunity to mental health. Probiotics support your microbiome, aiding digestion and reducing bloating (because who has time for that?). Look for strains like Lactobacillus and Bifidobacterium, and aim for at least 10 billion CFUs per serving.

### 9. Vitamin K2: The Unsung Hero of Bone Health 


While calcium and vitamin D get all the glory, K2 ensures calcium ends up in your bones, not your arteries. It’s especially important for women entering menopause, when bone loss accelerates. Find it in fermented foods or supplements if you’re not into kimchi.



### Final Thoughts 
(And a Pep Talk) 


Taking supplements doesn’t make you a failure at eating “clean” or living a perfectly balanced life. It makes you smart. Think of supplements as little reinforcements for the battles you’re already winning. So go forth and be the nutritional powerhouse you were born to be. (And don’t forget the vitamin D—seriously.) Did you know FitFlop’s Founder, Marcia Kilgore, also founded Beauty Pie? Beauty Pie offer world-class skincare, makeup, fragrances and more without paying traditional luxury prices. Supplements pictured above can be found here at beautypie.com