As a female athlete, coach, and nutritionist, I know that training hard is only part of the equation—recovery, hormone health, and overall well-being are just as crucial. That’s why I take these five key supplements to support my performance, recovery, and longevity.
- Magnesium 🏃♀️💤
Why? Magnesium is essential for muscle recovery, sleep, and female hormone health. Dr. Stacy Sims, a leading expert in female physiology, highlights its role in reducing PMS symptoms, improving sleep quality, and supporting bone health, all critical for active women.
📌 Fact: Studies show that up to 50% of people are deficient in magnesium, which can lead to muscle cramps, fatigue, and poor recovery. Athletes, especially women, may lose even more magnesium through sweat.
💡 How I take it: I supplement with magnesium glycinate, as it’s well-absorbed and easy on the stomach.
- Vitamin D + K ☀️💪
Why? Vitamin D is essential for bone strength, immune function, and muscle recovery, while Vitamin K helps the body properly use calcium and strengthen bones.
📌 Fact: Vitamin D deficiency is a global issue, affecting an estimated 1 billion people worldwide. Research suggests that 50% of the population has insufficient levels, with women and athletes at higher risk due to indoor training, sunscreen use, and hormonal fluctuations.
On a personal note, when I was diagnosed with skin cancer, my blood tests revealed dangerously low Vitamin D levels. That’s when I realised how important it is – especially for women in endurance sports.
💡 How I take it: I use a Vitamin D3 + K2 supplement to ensure proper calcium absorption and bone health.
- Omega-3 (EPA & DHA) 🧠❤️
Why? Omega-3 fatty acids reduce inflammation, support heart health, and boost brain function. But not all Omega-3s are created equal—you need one high in EPA and DHA, the most bioavailable forms.
📌 Fact: Studies show EPA & DHA can reduce exercise-induced muscle soreness by up to 33% and support hormonal balance by reducing cortisol (the stress hormone).
💡 How I take it: I choose a high-quality fish oil with at least 1000mg of EPA/DHA per serving. For plant-based options, algal oil is a great alternative.
- Creatine – 5g Daily 💪🔥
Why? Once thought to be just for bodybuilders, creatine is actually a game-changer for female endurance athletes! It improves strength, power, cognitive function, and even hormone health.
📌 Fact: Research shows that women naturally have lower creatine stores than men, meaning we can benefit even more from supplementation. Studies also suggest creatine may help reduce PMS symptoms and support muscle maintenance during menopause.
💡 How I take it: I take 5g of creatine monohydrate daily, mixing it into water or a smoothie.
- Probiotics – Daily for Gut Health 🦠🌿
Why? Gut health isn’t just about digestion—it affects immune function, inflammation, and even mental health. Since hormones and gut bacteria are closely linked, a strong gut microbiome is crucial for female athletes managing stress, recovery, and endurance performance.
📌 Fact: Studies show that 90% of serotonin (the “feel-good” hormone) is produced in the gut, which means gut health impacts both mood and energy levels – key factors for training consistency.
💡 How I take it: I take a high-quality probiotic daily and include plenty of fermented foods (like yogurt, kefir, and sauerkraut) in my diet.
If you’re looking to optimise your nutrition, balance hormones, and improve performance, I’d love to help! Get in touch at 📧 longruncollective@gmail.com to learn more.