6 Supplements That Can Support Active Moms

Hi Mummis,

Over the past few weeks, we’ve talked about reframing movement, training with your cycle, and supporting your body through nutrition. This week is about supplements.

Supplements are not magic. They don’t replace training, food, sleep, or stress management. But when used thoughtfully, a small number can help fill common gaps and support overall health.

Below are six supplements that tend to be broadly helpful for many active women. I’ve included what I personally use to provide real-life context.

As always, I recommend speaking with your general practitioner before adding new supplements, especially if you have underlying health conditions or take medications. Your GP can provide much more specific guidance.

1️⃣ Creatine 🧠

Creatine is one of the most well-researched supplements available.

It has been shown to support:

• Strength and power output

• Muscle recovery

• Training performance over time

• Cognitive and neurological function

Emerging research suggests creatine may also have neuroprotective properties and may support recovery following certain neurological stressors, like traumatic brain injuries. Because of its safety profile and emerging research around neurological support, both of my very athletic teens take creatine daily under appropriate guidance.

Some people experience mild gastrointestinal discomfort when starting creatine. Taking it with food or splitting doses can help.

2️⃣ Collagen 💅

Collagen provides amino acids that support connective tissue throughout the body, including:

• Tendons and ligaments

• Joints

• Skin, hair, and nails

Beginning in our mid-20s, natural collagen production gradually declines. In women, this decline can accelerate during perimenopause and menopause due to changes in estrogen levels.

This contributes to reduced skin elasticity, increased joint stiffness and slower connective tissue recovery.

You can get collagen in a powder, pill or even gummies. Just be careful to select reputable companies.

*I also take a biotin supplement to further support my skin and hair. Most people are not deficient, but I personally use it in support of long hair goals...

3️⃣ Magnesium 🛏️

Magnesium plays an important role in:

• Muscle contraction and relaxation

• Sleep quality

• Nervous system regulation

• Energy production

Many women are mildly deficient, particularly those experiencing chronic stress, poor sleep or regular training demands.

There are several forms of magnesium available. Magnesium glycinate is commonly recommended for women ages 20–55 because it is well-absorbed and gentle on the digestive system.

Magnesium is often best taken in the evening. Some people enjoy magnesium-enhanced teas or hot cocoa as part of a calming bedtime routine.

4️⃣ Omega-3 Fatty Acids 🐟

Omega-3 fatty acids support:

• Joint health

• Inflammation regulation

• Cardiovascular health

• Brain and cognitive function

Research suggests omega-3 intake may also support mood regulation and inflammation balance.

If you do not regularly consume fatty fish, supplementation can help bridge the gap.

5️⃣ Vitamin D 🦴

Vitamin D supports:

• Bone health

• Immune function

• Muscle performance

Deficiency is common, especially among people who spend limited time in the sun or live at higher latitudes.

Blood testing can help guide dosing decisions.

6️⃣ Iron 💪

Iron is essential for:

• Oxygen transport

• Energy production

• Endurance and recovery

Women who menstruate are at higher risk for low iron levels, which can contribute to fatigue, reduced training capacity and poor recovery.

Iron should not be supplemented blindly. Work with your doctor on dosing.

Bonus: Protein 🥩

Protein supports muscle repair, strength gains, and recovery. And so much more!

Ideally, protein intake comes primarily from food. However, busy schedules, low appetite, dietary restrictions, or higher training demands can make this challenging.

If you missed it, last week’s blog post covers protein guidelines in more detail.

Protein powders can be a practical supplementation tool. I often add one serving to smoothies or oatmeal. I also use protein bars. But I select options that are low in added sugar and provide meaningful protein content.

Why Supplements Can Help

Training, stress, and modern life increase nutrient demands.

Supplements can help fill common gaps, support recovery during higher-stress periods, and reinforce the foundation built through food and movement. They are not replacements for foundational habits, but they can complement them.

Learning how to support your body so it is able to support you is self-love, Mummis 💜

If this post was helpful, please consider sharing it with a friend who might benefit.

And exciting news! This month, I’m answering general wellness questions through our Mummis March AMA (Ask-Me-Anything). All questions are anonymous, and responses will be shared on the blog and Instagram throughout March. So if you have a general question about mom-life balance, fitness or strength training send me a DM! If you are wondering it, many other mums probably are too.

Sending supportive vibes ✨

Sam

This information is for general educational purposes only and is not individualized medical advice. Always consult a qualified healthcare provider before beginning supplementation.