The Power of Four: Essential Supplements for Active Women

In the world of high-performance fitness, where strength meets sophistication, one truth remains constant: what you put into your body is just as important as how you move it. For the active, ambitious woman, whether you're sculpting lean muscle, enhancing recovery, or simply fortifying your foundation, science points to four powerhouse supplements that should be part of your regime. Backed by research and the insights of top experts like Dr. Stacy Sims, these essentials will elevate your game, inside and out.

1. Collagen: The Unsung Hero of Strength & Resilience

Collagen is often associated with glowing skin, but its real superpower lies beneath the surface. As the most abundant protein in the body, it’s the scaffolding for tendons, ligaments, joints, and bones—essential for women who push their limits. Research shows that collagen supplementation, particularly when paired with vitamin C, enhances connective tissue integrity and can help reduce the risk of injury. Dr. Stacy Sims emphasizes that women’s connective tissues are structurally different from men’s, making collagen even more critical for maintaining performance and longevity in training.

Take 10-15g of hydrolysed collagen with vitamin C about an hour before training to maximise uptake into the tissues that need it most.

I like … Ancient & Brave’s True Collagen £32  and Welleco’s The Collagen Elixir £45

2. Omega-3s: The Anti-Inflammatory Edge

Recovery is just as important as training, and omega-3 fatty acids are non-negotiable for active women. These essential fats—EPA and DHA—play a pivotal role in reducing inflammation, supporting brain health, and maintaining joint function. Given that female athletes are at higher risk for soft tissue injuries, prioritising omega-3 intake can mean the difference between bouncing back strong or dealing with chronic inflammation.

Studies suggest that omega-3s enhance muscle protein synthesis, making them a quiet yet powerful player in muscle maintenance and recovery. Aim for a high-quality fish oil or algae-based supplement providing at least 2,000mg combined EPA/DHA per day.

I like … Ancient & Brave’s True Omegas+ £32 and Artah’s Essential Omegas £32

3. Creatine: Not Just for the Gym Bros

If there’s one supplement that deserves to be in every active woman’s arsenal, it’s creatine monohydrate. Long misunderstood as a “bodybuilder’s supplement,” creatine is actually one of the most researched and effective aids for strength, power, and cognitive function. Women, in particular, benefit from creatine’s ability to support lean muscle mass, improve energy availability, and enhance recovery. Dr. Stacy Sims highlights that creatine is especially crucial for women due to hormonal fluctuations that can impact energy metabolism. Studies also suggest creatine supports brain health, which is a game-changer for women juggling demanding careers, intense training, and everyday life.

A daily intake of 3-5g of creatine monohydrate is optimal—no loading phase required.

I like: Ancient & Braves True Creatine+ £28 and Optimum Nutritions Micronised Creatine (Holland & Barratt) £22

4. Electrolytes: Hydration, But Make It Smart

Hydration isn’t just about drinking more water. Active women lose vital minerals - sodium, potassium and magnesium - through sweat, and replenishing them strategically is key for sustained performance, muscle function, and even mood stability. Women’s bodies tend to retain less sodium than men’s, making electrolyte supplementation particularly beneficial for endurance, strength training, and overall vitality.

Look for a high-quality electrolyte formula with minimal sugar but optimal sodium (500-700mg per serving), particularly if you train hard or in hot environments.

I like … Artah’s Cellular Hydration £32

The Takeaway

Supplements aren’t a replacement for a nutrient-dense diet, but they are tools … precision ingredients … that can elevate your training, recovery, and resilience. Whether you’re lifting, running, or simply striving to show up at your best every day, these four essentials are science-backed investments in your performance and longevity.