When you start training, you need far fewer supplements than the shelves suggest. Two have strong evidence and suit almost every woman who lifts: a protein powder to help you reach your daily protein target, and creatine monohydrate for strength and training quality. A multivitamin can help if your diet has gaps. Everything else is optional.
1. Protein powder
Protein helps your muscles recover and adapt to training. The ISSN suggests 1.4 to 2.0 g of protein per kg of body weight a day for most people who exercise. For a 65 kg woman, that is about 90 to 130 g a day, which can be hard to reach from food alone. A shake gives 20 to 25 g in one go. Protein powder will not make you "bulky": building muscle is slow and depends on training, total food and genetics.
- Best budget isolate: Rival Whey Isolate 2 lb, $59.95.
- Plant-based: Rapid Vegan Plant Protein 1 kg, $69.95, in flavours such as Salted Caramel and Choc Brownie.
- Leanest: R1 Protein WPI 2 lb, $134.95, with 0 g sugars.
2. Creatine
Creatine is one of the most researched supplements in sport, and a 2021 review by Smith-Ryan and colleagues found it benefits women's strength and training as well as men's. The ISSN suggests 3 to 5 g a day. It is unflavoured, cheap and safe for healthy people at that dose. You may notice a small rise in scale weight in the first weeks from water stored in muscle.
- Beast Labs Creatine 250 g: $19.95 for 50 serves.
- Legit Creatine Monohydrate: from $39.95.
3. A multivitamin, if your diet has gaps
A multivitamin will not improve performance, but it can fill gaps if you skip food groups or are eating less to lose weight. Women aged 19 to 50 need 18 mg of iron a day (NHMRC), more than double men's 8 mg, and iron is a common gap for women who train. Do not take iron supplements without checking with your GP, as too much can cause harm. Read our iron supplements guide.
- R1 Women's Train Daily: $39.95.
- VITAFORM Multi-Vitamin for Women: $69.95.
Optional extras
- Pre-workout: only if you want extra energy. Start low: one scoop of Axe & Sledge Intake has 150 mg of caffeine. Avoid caffeine late in the day, and skip pre-workout if you are pregnant.
- BCAAs: not needed if you eat enough protein, but fine as a flavoured training drink.
- Collagen: it is not a complete protein, so it should not replace your protein powder.
What to skip as a beginner
- Fat burners with high stimulant doses. Focus on food, training and sleep first; see our honest fat burner guide.
- Products promising to "tone" or "detox". These are marketing terms.
Your starter stack
Protein powder plus creatine costs from about $80, for example Rival Whey Isolate ($59.95) with Beast Labs Creatine ($19.95). Add a multivitamin if your diet has gaps, and you are set. If you are pregnant, breastfeeding or have a medical condition, check with your GP before starting any supplement.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| Rival Whey Isolate 2 lb | $59.95 | Not listed | Not listed | Not listed | Not listed |
| Rapid Vegan protein 1 kg | $69.95 | $69.95 | $69.95 | Not listed | Not listed |
| Beast Labs Creatine 250 g | $19.95 | Not listed | Not listed | Not listed | Not listed |
| Legit Creatine 300 g | $39.95 | Other sizes only | Other sizes only | Not listed | $44.95 |
| R1 Women's Train Daily | $39.95 | Not listed | Not listed | Not listed | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 26 October 2026 (same product and size, price for one unit) and can change at any time. Not listed means we could not find that exact product and size on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
Rival Whey Isolate 2 lb$59.95
Rapid Vegan Plant Protein$69.95
Beast Labs Creatine 250 g$19.95
R1 Women's Train Daily$39.95
Browse the For Women range, or read our best protein for beginners guide.
FAQs
What supplements should a woman take when starting the gym?
Most women only need two: a protein powder to help reach about 1.4 to 2.0 g of protein per kg of body weight a day, and 3 to 5 g of creatine monohydrate a day. A multivitamin can help if your diet has gaps. Everything else is optional.
Will protein powder make me bulky?
No. Building muscle is slow and depends on your training, total food intake and genetics. Protein powder is simply food in a convenient form that helps your muscles recover.
Is creatine safe for women?
Yes. The ISSN considers creatine monohydrate safe for healthy people at recommended doses, and research shows it benefits women's strength and training. You may gain a little water weight in muscle in the first weeks. Check with your doctor if you are pregnant or have kidney disease.
Should women take iron supplements?
Only if a GP confirms you need it. Women aged 19 to 50 need 18 mg of iron a day, and low iron is common in women who train, but too much iron can cause harm. Ask your GP for a blood test if you feel unusually tired.
Sources: ISSN protein position stand (2017); ISSN creatine position stand (2017); Smith-Ryan and colleagues (2021), creatine in women's health; NHMRC Nutrient Reference Values, iron; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 22 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
