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This collection brings together supplements women often look for, from everyday nutrients such as folic acid, iron and magnesium to collagen, women's multivitamins, and training products like pre-workouts and fat burners. Brands include Rapid Supplements, Goli Nutrition, Rule 1, Axe & Sledge and Life Extension. Most are not women-only products, so choose by your own needs.

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For Women: buying guide

Nutrients that matter at different life stages

  • Folic acid. Important if you could become pregnant. Australian guidance recommends a daily folic acid supplement before and during early pregnancy (see the FAQ below for the amount and timing).
  • Iodine and vitamin D. Alongside folic acid, these are the supplements recommended during pregnancy. A healthy diet should provide the other nutrients you need.
  • Iron. Women who have periods, especially heavy ones, and pregnant women have higher iron needs, and people on vegetarian or vegan diets may get less iron. Iron supplements should only be taken on your doctor's advice.
  • Multivitamins and magnesium. General nutrition products. If you take one, check you are not doubling up on iron or folic acid if you also take a separate product.

Training products work the same for everyone

Sports nutrition is not split by sex. Protein targets for active people, about 1.2 to 2.0 g per kg of body weight a day according to the NIH Office of Dietary Supplements, apply to women and men. Creatine is not just for men either: a 2021 review published by the International Society of Sports Nutrition concluded it offers a range of benefits for females across the lifespan. Collagen is listed in Group B of the Australian Institute of Sport framework, meaning emerging evidence.

With pre-workouts and fat burners, check caffeine per serve. The NIH notes that up to 400 mg of caffeine a day is not a safety concern for healthy adults, and that total includes coffee.

How to choose

  • Start with what you actually need, ideally after a check-up or blood test, rather than a long stack of products.
  • Compare the dose per serve with the amount you need, and avoid taking the same nutrient from several products.
  • If you are pregnant, breastfeeding or planning a pregnancy, check every supplement with your doctor, midwife or pharmacist, including herbal and fat-loss products.

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Related categories

Browse collagen, multivitamins, magnesium and the female fat loss pack.

Sources: healthdirect: Folate; healthdirect: Iron deficiency; NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

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.

For Women: questions and answers

How much folic acid should I take if I am planning a pregnancy?
In Australia, a daily supplement of 400 micrograms of folic acid is recommended, taken for at least 1 month before and 3 months after falling pregnant, according to healthdirect. Babies need folate and iodine for healthy development of the spine, brain and nervous system. Some women are advised to take a different dose, so check with your doctor before choosing a product.
Should I take an iron supplement?
Only if a doctor recommends it. healthdirect advises seeing your doctor before taking any iron supplement, because too much iron can be toxic. Women who have periods, pregnant women and people on vegetarian or vegan diets are more likely to run low. If you are prescribed iron, taking it with vitamin C can help absorption, while tea, coffee and calcium can reduce it.
Can women take creatine and protein powder?
Yes. A 2021 review published by the International Society of Sports Nutrition concluded that creatine offers a range of benefits for females across the lifespan, with few or no side effects in most studies. Protein needs for active people, about 1.2 to 2.0 g per kg of body weight a day, are the same for women and men. Products marketed to women are optional.
Is it safe to take supplements while pregnant or breastfeeding?
Some are recommended. Pregnancy, Birth and Baby notes that folic acid, iodine and vitamin D supplements are recommended during pregnancy, and that a healthy diet provides the other nutrients you need. For anything else, including herbal, pre-workout and fat-loss products, check with your doctor, midwife or pharmacist first, because the safety of many ingredients in pregnancy is not well studied.

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