Refuel: My Top 3 Supplements for Women Over 45
If you’ve been part of my classes for a while, you’ll know I’m not someone who believes in quick fixes. (It’s all about longevity).
There isn’t a supplement in the world that can replace strength training, eating enough protein, managing stress, getting outside, sleeping well and moving your body regularly.
Those foundations will always come first.
That said, as I’ve moved through my *ahem* midlife years and spent more time considering research around healthy ageing in women, and what actually works for me, there are three supplements that have earned a permanent place in my routine (for the foreseeable).
Not because they’re trendy.
Not because they’re being promoted on social media.
But because they support some of the biggest changes women experience during perimenopause and beyond.
If I were starting from scratch, these are the three supplements I’d choose.
1. Collagen: For More Than Just Skin
Let’s start with collagen.
Most people associate collagen with beauty and anti-ageing, but for me that’s only part of the story.
Collagen is the most abundant protein in the body and forms the structural framework of our skin, tendons, ligaments, cartilage and connective tissues.
As women, we begin to lose collagen naturally as we age, with a significant decline occurring during the menopausal transition. This can affect skin elasticity, joint comfort, recovery and even bone health.
As someone who teaches movement every day, I’m far more interested in how collagen supports the tissues that help us move, exercise and stay active for longer.
Recent reviews suggest collagen supplementation may help support:
Skin hydration and elasticity
Joint comfort and mobility
Connective tissue health
Bone health in post-menopausal women
Recovery from exercise and physical activity
Is it a miracle supplement?
No.
But the research suggests it can provide meaningful support when combined with a healthy lifestyle and adequate protein intake.
My Choice
Hunter & Gather Bovine Collagen
I love that it’s simple, high-quality and easy to use. It goes straight into my morning smoothie and has become one of those habits I don’t even have to think about anymore. (I even give it to my dog).
Shop Here: https://amzn.eu/d/02TaHoEh
2. Creatine: The Supplement Every Midlife Woman Should Know About
If collagen is my consistency supplement, creatine is probably my most recommended.
For years creatine was associated with athletes, bodybuilding and gym culture.
Today, the conversation is very different.
Researchers are increasingly looking at creatine as a healthy ageing supplement for women, particularly during perimenopause and menopause.
One of the biggest challenges women face after 45 is the gradual loss of muscle mass and strength.
This isn’t just about how we look.
It’s about balance, bone health, metabolism, confidence and maintaining independence as we age.
Emerging research suggests creatine may support:
Muscle strength
Lean muscle maintenance
Exercise recovery
Energy production
Cognitive function and mental clarity
Healthy ageing in menopausal women
A 2025 study found improvements in lower-body strength in peri- and post-menopausal women taking creatine, while other research continues to investigate its potential benefits for cognition, memory and brain health.
For me, the goal isn’t to be stronger in the gym (because I don’t gym).
It’s to be stronger in life.
To keep lifting suitcases, carrying shopping, getting up off the floor with ease, picking up my niece and continuing to do the things I love for decades to come.
My Choice
Free Soul Daily Creatine
I love that Free Soul has made creatine feel accessible for women. No bodybuilding culture. No intimidation. Just a simple supplement backed by a growing body of evidence.
Shop Here: https://amzn.eu/d/01vP7ZCJ
3. Electrolytes: The Missing Piece of Hydration
This is probably the supplement that surprises people the most.
Many women tell me they’re drinking plenty of water but still feel tired, foggy, sluggish or prone to headaches.
Often, the issue isn’t water.
It’s hydration.
Water needs minerals such as sodium, potassium and magnesium to be properly absorbed and utilised by the body.
This becomes increasingly important if you:
Exercise regularly
Sweat heavily
Experience hot flushes or night sweats
Spend time outdoors in warmer weather
Feel constantly depleted despite drinking lots of water
Research shows electrolyte drinks can improve hydration status more effectively than water alone in certain situations, particularly when fluid and mineral losses are increased through activity and sweating.
Many women also find that hormonal changes during perimenopause can make hydration feel more challenging.
As a Pilates and Somalates teacher, I notice a huge difference in how I feel when hydration is supported properly.
More energy.
Better focus.
Better recovery.
Fewer headaches.
My Choice
Hunter & Gather Electrolytes
I particularly like that they’re free from sugar and unnecessary fillers whilst providing the key minerals needed to support hydration.
They’re always in my bag, especially during busy teaching days.
Shop Here: https://amzn.eu/d/00XaSzbN
(Although in a jam I will add a pinch of salt and sugar to water and drink that).
My Final Thoughts
If you’re a woman over 45, my advice is simple:
Focus on the fundamentals first.
Do Pilates (obvs)
Lift weights.
Eat enough quality protein.
Walk daily.
Manage stress.
Sleep well.
Then, if you want a little extra support, consider adding:
✓ Collagen for connective tissue, skin and joint health
✓ Creatine for muscle, strength and healthy ageing
✓ Electrolytes for hydration, energy and recovery
These aren’t magic powders.
But they are three evidence-backed tools that can help support your body through one of the most significant transitions of a woman’s life.
And that’s exactly why they’ve earned a place in my daily routine.
**contains affiliate links
(I’ve actually been taking collagen in and off since 2018, used creatine and electrolytes in my teens as an athlete).
This article is intended for educational purposes only and does not constitute medical advice. Always consult your GP or healthcare professional before starting any new supplement, particularly if you have a medical condition or take prescribed medication.
About Serendipity Wellness®
Serendipity Wellness provides Pilates classes, wellness coaching, women’s health support, and holistic wellbeing services across Warwickshire. Founded by Tracy Richardson, the business supports women through movement, mindfulness, midlife wellness, and community connection.
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Tracy Richardson MSc is a movement and wellness specialist with a background in therapy, Pilates, and wellbeing, she combines evidence-based practice with a nurturing, mindful approach. Tracy’s mission is to empower individuals to move with awareness, release tension, and cultivate sustainable health, strength, and inner calm. When she’s not teaching or writing, you’ll often find her walking her dog, practising Pilates, or sipping a calming cup of tea.
