Nutrition for women: how to find the right formula for you
Written byAnnabel Francis
Reviewed byNatalie Rouse, RNutr BSc MRes MSc
From greens powders to protein blends, discover the expert-backed Free Soul supplements women are reaching for – and why
Our top picks
creatine + collagen
Free Soul
Free Soul CreaGlow Sachet Raspberry 7 Sachets
Save up to 1/2 price
18+
£12.79
RRP £15.99
greens powder
Free Soul
Free Soul Greens Superfood Blend Mango 150 g
£29.99
Myo-Inositol capsules
Free Soul
Free Soul Myo-Inositol Capsules 120 Tablets
3 For 2 Mix & Match
£24.99
The supplement world can feel noisy. One minute it’s collagen in your coffee, the next it’s greens powders, electrolytes and protein blends all over your feed. So how do you know what’s actually worth adding to your routine? With a little help from Natalie Rouse, Head of Nutrition at Free Soul, we’re breaking down some of the formulas women are reaching for right now – and why. Though we tend to think of healthy eating as a handful of lifelong rules to stick to (eat your five-a-day, don’t skip breakfast…), nutritional needs can shift more than we realise. Hormones fluctuate, stress levels change, sleep can become unpredictable and it can be hard to prioritise proper meals.
That’s why the foods and supplements that support you during a busy work period, intense training session or stressful month might look different to what works at other times. Making small, realistic adjustments to your routine can help support your body through those changing demands. Want to find the right fit for you? Natalie shares the supplements worth knowing about.
Why you should always take a food-first approach
When you’re worried about nutrient gaps, it can be tempting to fill your basket with every supplement promising more energy, better skin or improved focus. But while supplements can play a supportive role, Natalie explains that they work best alongside a balanced diet that includes a variety of whole foods, fibre and nutrients.
“A nutrient-dense diet that meets all your nutritional needs remains the gold standard for women,” Natalie explains. “However, UK nutrient data shows that, in reality, consistent nutrient gaps are common among busy women,11 which is why targeted supplements can play a helpful supportive role.”
Why women’s needs change over time
Ever noticed how some days you can power through on a rushed breakfast and caffeine, while on others you feel completely drained by mid-morning? “We tend to think of fluctuating hormones like oestrogen and progesterone in terms of our reproductive system, but women’s hormones also play a role in our glucose metabolism, and have a hand in things like lipid oxidation, appetite, recovery and central nervous system activity,” Natalie explains.
“As our hormones shift both cyclically across the menstrual cycle phases and progressively across the lifespan, our nutritional requirements aren’t static but continuously evolving all the time.” Add in changing stress levels, exercise routines, sleep and calorie intake (factors which all have a direct impact on our hormones),1 and it becomes easier to understand why your body may need different kinds of support at different times.
5 star buys to keep you feeling your best
Balancing workouts, busy schedules and everyday life can sometimes leave you feeling run down. That’s where supportive, multitasking formulas can earn a place in your routine. “Women’s nutritional needs can shift depending on stress, sleep, activity levels and hormonal fluctuations,” says Natalie. “Supporting your body consistently through nutrition can make a real difference to how you feel day to day.”
Want to try creatine for yourself? This raspberry-flavoured blend combines creatine with clinically researched Naticol® marine collagen, electrolytes, hyaluronic acid, biotin and vitamin C in one easy daily scoop. Creatine helps support physical performance during intense workouts, while biotin contributes to healthy-looking skin and hair. Vitamin C also supports collagen formation and normal immune function.
Newsflash: protein isn’t just for gym-goers. As we get older, getting enough protein becomes increasingly important for supporting muscle mass, recovery and energy levels.2,3 “As women age, getting enough protein becomes increasingly important, as there's a natural decline in muscle mass and muscle-building efficiency that most people don't realise is happening,” says Natalie.
Want a protein powder that does more than support workouts? Free from gluten and dairy, Free Soul’s vegan protein blend combines plant-based protein with ingredients like maca and vitamin B6 to contribute to normal hormonal activity. Loaded with iron for a supported menstrual cycle, it’s a 20g hit of quality plant-based protein with a tasty vanilla flavour – all designed specifically with women in mind.
Hydration needs can shift more than you think – especially during exercise, travel, warmer weather or certain points in the menstrual cycle. In the days leading up to your period, natural hormonal changes can influence hydration levels and overall wellbeing, which may impact how you feel.
Containing all the major hydration players (sodium, magnesium, potassium and calcium)4, these convenient electrolyte sachets help you feel healthy and hydrated, plus vitamin C to reduce tiredness and zinc to support immunity.5,6 Simply mix into water before a workout, long journey or busy day when you want a more refreshing way to top up your fluids.
Getting enough variety into your diet isn’t always easy, especially during busy weeks. That’s where Free Soul Greens come in – each serving blends 21 nutrient-dense greens and superfoods into one easy scoop, designed to support women juggling a lot. Free from added sugars, artificial sweeteners, dairy and gluten, it’s a gut-friendly formula that fits easily into your everyday routine.
“We know that fruits and vegetables are packed with polyphenols, which are basically fuel for your gut bacteria – the more variety you get in, the more your microbiome thrives,” says Natalie. “And your gut is doing a lot more than just digesting your food. It's home to around 70% of your immune system, influencing your metabolism, inflammation levels and even your mood, as most of your serotonin is actually made there, not in your brain.”
Whether you blend it into a smoothie or shake it with water, it’s a simple way to bring more plant variety into your day – especially when life gets busy. After all, “when we talk about how to improve gut health, we're really talking about supporting your whole body from the inside out.”
Energy, cravings and mood can shift throughout the menstrual cycle, and for some women those changes can feel more noticeable at certain times of the month. Free Soul’s Myo-Inositol Ultra blends 4,000mg of myo-inositol with added folate, chromium and maca in one convenient daily capsule, designed specifically with women’s wellbeing in mind.
“Myo-inositol (also known as vitamin B8) is a compound that’s thought to play a role in your cells response around insulin and blood sugar”, says Natalie. Made with high-quality ingredients, this expert-formulated blend is designed to fit easily into your routine while supporting women looking for a little more balance day to day.
Supplement FAQs
Most supplements can be taken together but some nutrients compete for absorption. For example, iron and calcium are usually best taken at different times, as calcium may reduce how well iron is absorbed.7 Some supplements are also better taken with food, while others may work best when spaced out across the day. If you’re taking several supplements, it’s worth checking the label guidance and talking to a healthcare professional. Find out more on whether it matters when you take your supplements.
The best supplements for you will depend on your diet, lifestyle and health goals. Looking at areas like sleep, stress, exercise, hydration and nutrient intake can help you decide where extra support may be useful. If you think you may have a nutrient deficiency or you’re experiencing ongoing symptoms like fatigue, it’s important to speak to your GP or a healthcare professional.
It depends on your life stage, diet and lifestyle. In the UK, vitamin D supplementation is recommended during autumn and winter months, as it can be difficult to get enough from sunlight alone.8 Magnesium is good as contributes to normal muscle and psychological function,9 while protein becomes increasingly important for supporting muscle mass and recovery as women age.10
If you’re pregnant or trying to conceive, folic acid supplements are also recommended before and during early pregnancy to support healthy foetal development.12 Beyond that, it’s worth considering a blood test or speaking to a healthcare professional to help identify any potential nutrient gaps or deficiencies.
The final say
Understanding how your nutritional needs can shift over time is a helpful starting point when it comes to choosing the right support for your routine – whether that’s hydration, energy, recovery or hormonal health. That said, supplements work best alongside consistent habits: balanced meals, movement, good sleep and managing stress where possible. Once those basics are in place, targeted products can help support your wider wellbeing goals.
Want to learn more? Explore the link between hormone health and nutrition, or speak to one of our experts with a free 15-minute consultation for more personalised support.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Kim TW, Jeong JH, Hong SC. The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism. International Journal of Endocrinology [Internet]. 2015 Mar 11;2015(591729):1–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/
2. Deane CS, Cox J, Atherton PJ. Critical variables regulating age-related anabolic responses to protein nutrition in skeletal muscle. Frontiers in Nutrition. 2024 Aug 6;11.
3. Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: a Position Paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association [Internet]. 2013 Aug;14(8):542–59. Available from: https://www.sciencedirect.com/science/article/pii/S1525861013003265
4. Shrimanker I, Bhattarai S. Electrolytes [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
5. Suh SY, Bae WK, Ahn HY, Choi SE, Jung GC, Yeom CH. Intravenous Vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial. Nutrition Journal [Internet]. 2012 Jan 20 [cited 2020 Dec 20];11:7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273429/#:~:text=Thus%2C%20intravenous%20vitamin%20C%20reduced
6. Wessels inga, maywald martina, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients [Internet]. 2017 Nov 25;9(12):1286. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
7. Lynch SR. The effect of calcium on iron absorption. Nutrition Research Reviews [Internet]. 2000 Dec 1;13(2):141–58. Available from: https://www.cambridge.org/core/journals/nutrition-research-reviews/article/effect-of-calcium-on-iron-absorption/900B25C68177A9DCEF384FBD840CF96F
8. NHS. Vitamins and minerals – Vitamin D [Internet]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
9. Great Britain Nutrition and Health Claims Register. Magnesium authorised health claims [Internet]. [cited 2026 Apr 8]. Available from: https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-register
10. Harris S, DePalma J, Barkoukis H. Protein and Aging: Practicalities and Practice. Nutrients [Internet]. 2025 Jul 28;17(15):2461. Available from: https://www.mdpi.com/2072-6643/17/15/2461
11. Derbyshire E. Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey. Frontiers in Nutrition. 2018 Jul 19;5(55).
12. NHS. B Vitamins and Folic Acid - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
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