10 best supplements for women who workout
Hey there! If you’re like me, you’re always looking for that extra edge to crush your workouts and feel amazing. Supplements can be a game-changer when it comes to boosting energy, improving recovery, and helping you reach your goals. But with so many options out there, it’s easy to feel overwhelmed. Don’t worry, I’ve got you covered! Here are 10 of the best supplements for women who work out, along with our top recommendations and why we love them.
1. Protein Powder
Protein is the building block of muscles, and a good protein powder can help you recover faster and build lean muscle. Look for options with high-quality whey or plant-based protein.
Why you’ll love it:
- Supports muscle recovery and growth.
- Easy to mix into shakes or recipes.
- Available in a variety of flavors and dietary options (vegan, gluten-free, etc.).
What to watch out for:
- Some powders may contain added sugars or artificial flavors.
- Can cause digestive issues if you’re lactose-intolerant (opt for plant-based in this case).
Essential Protein Daily Shake 18+ is a clean, plant-based protein powder designed to support lean muscle building and recovery after exercise. Each serving delivers 20g of protein with a complete amino acid profile, 4g of BCAAs, zero net carbs, and no sugar. Made with regeneratively farmed pea protein and Choline for brain support, it features a smooth vanilla flavor without chalkiness or aftertaste. This vegan, non-GMO formula is sugar-free, gluten-free, and rigorously tested for purity, earning Informed Sport and Informed Protein certifications.
✔️Provides 20g of protein with essential amino acids and 4g of BCAAs.
✔️Clean formula: vegan, sugar-free, and allergen-friendly.
✔️Smooth, delicious flavor with no artificial sweeteners or stevia.
✔️Certified for elite athlete standards with rigorous testing.
✔️Made with sustainably sourced, high-quality ingredients.
2. Multivitamin
A high-quality multivitamin ensures you’re covering all your bases nutritionally, especially if you’re training hard.
Why you’ll love it:
- Fills in nutrient gaps in your diet.
- Supports overall health and immunity.
- Convenient and easy to incorporate daily.
What to watch out for:
- Not all multivitamins are created equal — look for one tailored for active women.
- Over-supplementing can lead to unnecessary intake of certain vitamins.
Essential for Women Multivitamin 18+ is a clean, clinically-backed multivitamin for women aged 18-49. It provides 9 bioavailable nutrients, including 330mg of Omega-3 DHA, to support bone, heart, brain, and blood health. Made with sustainably sourced ingredients and patented beadlet-in-oil technology for better absorption, it’s vegan, sugar-free, and free from major allergens.
✔️Clinically proven to increase key nutrient levels in 12 weeks.
✔️USP and Non-GMO Project verified for safety and quality.
✔️Free from sugar, gluten, soy, dairy, and artificial additives.
✔️Patented technology ensures optimal absorption.
3. Omega-3 Fish Oil
Omega-3s are essential for heart health, joint support, and reducing inflammation, making them perfect for active women.
Why you’ll love it:
- Supports joint health and mobility.
- Reduces post-workout inflammation.
- Promotes heart and brain health.
What to watch out for:
- Some fish oil supplements can leave a fishy aftertaste.
- Quality matters — opt for trusted brands with purified oil.
Nordic Naturals Ultimate Omega is a doctor-recommended omega-3 supplement that supports heart, brain, eye, immune health, and mood. Each soft gel provides a high concentration of EPA and DHA in the triglyceride form for optimal absorption, following the American Heart Association’s recommendations. Made from wild-caught, omega-rich fish, this non-GMO, gluten- and dairy-free formula ensures purity and great taste without fishy burps.
✔️Supports heart, brain, and immune health with EPA & DHA.
✔️Uses triglyceride form for better absorption and no fishy aftertaste.
✔️Non-GMO, gluten-free, and free of artificial additives.
✔️Sustainably sourced from wild-caught fish.
✔️Doctor-recommended formula for optimal wellness.
4. Creatine
Creatine is one of the most researched and effective supplements for building strength and improving performance.
Why you’ll love it:
- Boosts strength and endurance.
- Helps build lean muscle.
- Easy to mix into your pre- or post-workout drinks.
What to watch out for:
- Consistency is key — it’s not a quick-fix supplement.
- Some people may experience water retention.
Thorne Creatine is a premium creatine supplement designed to boost muscle mass, endurance, and power output while supporting cellular energy production. Beyond its well-known benefits for exercise, it also promotes cognitive function. NSF Certified for Sport, this creatine meets high-performance standards and is trusted by professional athletes, Olympic teams, and wellness experts.
✔️Enhances muscle strength, endurance, and power.
✔️Supports energy production for better exercise capacity.
✔️Promotes cognitive function alongside physical benefits.
✔️NSF Certified for Sport, ensuring purity and safety.
✔️Trusted by professional athletes and partnered with Mayo Clinic.
5. BCAAs (Branched-Chain Amino Acids)
BCAAs help reduce muscle soreness and speed up recovery after tough workouts.
Why you’ll love it:
- Reduces muscle fatigue and soreness.
- Supports recovery and muscle repair.
- Available in tasty, hydrating flavors.
What to watch out for:
- Not all BCAAs are sugar-free — check the label.
- Works best when combined with a balanced diet.
Vegan BCAA Powder provides 100 servings of pure, fast-dissolving BCAAs in a 2:1:1 ratio—2.5g of leucine, 1.25g each of isoleucine and valine—per serving. This optimal formulation supports lean muscle growth, protein synthesis, and energy production during workouts while aiding muscle repair and recovery post-exercise. Perfect for both men and women, it helps reduce soreness and improve performance in any fitness routine.
✔️Provides 5g of high-quality BCAAs per serving in an effective 2:1:1 ratio.
✔️Supports muscle repair, recovery, and lean muscle growth.
✔️Helps improve energy and performance during workouts.
✔️Rapidly absorbed and fast-dissolving formula.
✔️Offers more servings per container than competitors.
6. Pre-Workout Supplements
A good pre-workout can help you power through your toughest training sessions with energy and focus.
Why you’ll love it:
- Boosts energy and stamina.
- Improves focus and endurance.
- Variety of options with or without caffeine.
What to watch out for:
- Some formulas may cause jitters or tingling.
- High caffeine content isn’t for everyone.
Nitrosurge Pre-Workout Powder is a creatine-free pre-workout designed for men and women to boost energy, strength, and vascularity during workouts. Its science-backed formula includes key ingredients like L-Citrulline, Betaine Anhydrous, and Beta-Alanine to enhance nitric oxide production, delivering intense muscle pumps, focus, and stamina without harsh stimulants or banned substances. Manufactured in a cGMP-certified facility, it ensures purity and effectiveness for athletes and gym-goers alike.
✔️Increases energy, strength, and mental focus for peak performance.
✔️Enhances muscle pumps with nitric oxide boosters like L-Citrulline.
✔️Free of harsh stimulants, fillers, and artificial dyes.
✔️Suitable for both men and women.
✔️Produced in a cGMP-certified facility for quality assurance.
7. Probiotics
A healthy gut is essential for overall wellness and can even impact how you absorb nutrients.
Why you’ll love it:
- Improves digestion and gut health.
- Supports immunity and overall well-being.
- Can enhance nutrient absorption.
What to watch out for:
- Choose a high-quality probiotic with diverse strains.
- Some may need refrigeration to maintain effectiveness.
Max Strength Probiotic 60B is a powerful, non-refrigerated probiotic designed to support gut and digestive health for both men and women. With 60 billion CFUs and 10 diverse probiotic strains paired with organic prebiotics, it helps maintain a balanced microbiome while addressing occasional issues like constipation, diarrhea, gas, and bloating. The acid-resistant capsules and shelf-stable formula ensure the probiotics survive the gut for maximum effectiveness, all crafted with quality and backed by scientific research.
✔️Provides 60 billion CFUs and 10 diverse strains for gut health.
✔️Includes organic prebiotics for enhanced effectiveness.
✔️Helps alleviate bloating, gas, and other digestive issues.
✔️Acid-resistant capsules ensure survival through the gut.
✔️Manufactured in the USA with 3rd-party testing for purity and quality.
8. Collagen Peptides
Collagen isn’t just for glowing skin — it also supports joint health and recovery, making it perfect for active women.
Why you’ll love it:
- Supports joint health and skin elasticity.
- Easy to mix into coffee, smoothies, or water.
- Promotes faster recovery.
What to watch out for:
- Results take time and consistent use.
- Some powders can have a slight taste (opt for unflavored).
Vital Proteins Collagen Peptides Advanced is a premium collagen supplement providing 20g of collagen peptides per serving, enhanced with 100% of your daily Vitamin C and 120mg of hyaluronic acid. These ingredients support natural collagen production, improve skin hydration, and enhance joint mobility. Made from grass-fed, pasture-raised bovine, it’s highly bioavailable for quick absorption and easy to mix into hot or cold beverages. Certified Paleo Friendly and Whole30 Approved, it’s free of gluten, dairy, added sugars, and sweeteners.
✔️Contains 20g of collagen peptides with added Vitamin C and hyaluronic acid.
✔️Supports collagen production, skin hydration, and joint health.
✔️Bioavailable for easy digestion and absorption.
✔️Flavorless, odorless, and dissolves easily in hot or cold liquids.
✔️Paleo Friendly, Whole30 Approved, and free from gluten, dairy, and added sugars.
9. Electrolyte Hydration Mix
Staying hydrated is crucial for peak performance, and electrolytes help replenish what you lose in sweat.
Why you’ll love it:
- Rehydrates and replenishes electrolytes.
- Helps prevent cramps during workouts.
- Made with natural flavors in many options.
What to watch out for:
- Some mixes may have added sugars.
- Not all are calorie-free.
Electrolytes Powder No Sugar is a premium electrolyte supplement offering 1,000mg of potassium per serving, far surpassing most competitors. It features a unique blend of calcium, magnesium, chloride from Pink Himalayan Salt, and a trace mineral complex. This Raspberry Lemon-flavored powder provides 100 servings and is free from added sugars. Manufactured in GMP-certified facilities in the USA, it’s crafted with high-quality ingredients sourced from trusted domestic and international farms.
✔️High potassium content (1,000mg per serving) supports hydration and muscle function.
✔️Includes calcium, magnesium, and trace minerals for balanced electrolyte support.
✔️Made with Pink Himalayan Salt, avoiding traditional table salt.
✔️Sugar-free and available in a refreshing Raspberry Lemon flavor.
✔️Produced in GMP-certified facilities with strict quality standards.
10. Vitamin D
Vitamin D is essential for strong bones, a healthy immune system, and muscle function, especially if you don’t get enough sunlight.
Why you’ll love it:
- Supports bone health and muscle function.
- Boosts immunity.
- Easy to take daily as a pill or liquid.
What to watch out for:
- Over-supplementing can lead to toxicity — stick to the recommended dose.
- Best absorbed with meals containing fat.
Thorne Vitamin D3 is a premium supplement designed to support teeth, bone, muscle, cardiovascular, and immune health. Featuring Vitamin D3 for optimal absorption, it provides a more potent alternative to D2. NSF Certified for Sport, it meets high-performance nutrition standards and is free from common allergens like gluten, dairy, and soy. Trusted by over 100 professional teams and 11 U.S. Olympic teams, it reflects Thorne’s commitment to quality and wellness.
✔️Promotes bone, muscle, and immune health.
✔️Vitamin D3 is highly absorbable and effective.
✔️NSF Certified for Sport, ensuring quality and safety.
✔️Free from gluten, dairy, soy, and other common allergens.
✔️Trusted by professional athletes and partnered with Mayo Clinic.
There you have it , 10 amazing supplements to help you feel strong, energized, and ready to take on the world! Remember, the best supplement is the one that aligns with your fitness goals and works for your body. And always check with a healthcare professional before trying something new.
Here’s to smashing those goals and feeling unstoppable! Let me know which one you’re excited to try!