Let’s be honest: for many women, especially those of us in our 30s and 40s juggling careers, caregiving, and the cortisol spikes that arise from both, the words “muscle mass” or “protein intake” didn’t exactly feature in our early education on wellness. We were taught to eat our vegetables, drink water, maybe take a multivitamin, and most importantly, to stay slim. But no one ever told us how important it is to stay strong.

Today, we are faced with the opposite: an overload of information about bodies, health, and nutrition. We watch wide-eyed as wellness influencers share videos of their several step routines that feature everything from taping their mouths shut during sleep, to bathing in red light and downing fistfuls of supplements. For many years I ignored such health trends, believing that a balanced diet and regular exercise was enough to meet my goals.

But now, as I approach 40, I find that it is harder to maintain a baseline level of feeling good in my body and mind, without putting any extra work in towards it. I am more likely to feel stiff and sore, to get neck pain from stress, to feel low if I don’t get adequate sleep. And while my mind still feels entitled to the occasional sugar binge or tipsy nights out, the time it takes to recover from such indulgences has steadily increased.

It is not only such present day concerns that got me rethinking my stance on supplements, but thoughts of the future as well. In the strength and functionality category, I’ve observed too many older women’s waddling gaits to ever let me forget the importance of building muscle and maintaining bone density. As for the vanity aspect, seeing the increasing popularity of facelifts, once considered a very drastic procedure, motivates me to do whatever I can to keep my skin tight and supple for decades to come.

So how did I determine which of the multitude of supplements out there are worth taking? I am very fortunate to have excellent resources that guide me in the right direction. These resources include a top nutritionist who taught my husband and I how to eat and exercise with the goal of bringing as much muscle into our old age as possible; a sought-after celebrity dermatologist who prioritises building a holistic skincare regimen over invasive treatments; and my smarty-pants husband himself, who is science minded enough to be able to sift through the vast information available to identify the golden nuggets that are backed by evidence.

Without further ado, let’s discuss the three supplements that every woman would benefit from: creatine, collagen, and protein.

1. Creatine: Not Just for Bodybuilders
I remember when there was a general notion that creatine was some extreme substance that only meathead bodybuilders took. So it was very surprising when I first heard that creatine could benefit women. Turns out, creatine is actually a naturally occurring compound in our bodies that helps produce energy – especially during high-intensity movement. While men have historically used it for muscle gain, the science now shows that women benefit just as much, if not more, from supplementing it.

Here’s the thing: after our mid-30s, we start losing muscle mass naturally. And if you’re someone who exercises (or wants to start), creatine helps you lift heavier, recover faster, and feel less wiped out after a workout. Even more fascinating? New studies are exploring creatine’s positive impact on brain health and mood – particularly in women, whose fluctuating hormones can sometimes mess with both.

I take 5 grams of creatine monohydrate daily, mixed into my protein shake or stirred into water along with my collagen (which I will discuss next). No, it won’t make you bulky. Yes, it will make you feel stronger, more energetic, and even a bit sharper mentally. If there’s one supplement I wish I’d started earlier, it’s this.

2. Collagen: For Skin, Joints, and More
Collagen is that one supplement that sounds fancy but is, in fact, incredibly practical. Our bodies naturally produce collagen – the protein responsible for skin elasticity, joint health, and even gut lining – but production starts to decline in our 20s and plummets in our 30s and 40s.

For many women, the first sign is fine lines around the eyes. For me, it was creaky knees and dull skin. In my case, the dermatologist prescribed a collagen builder rather than collagen peptides, perhaps to work in tandem with the radio frequency skin tightening treatments I was doing, another way of stimulating collagen production. You can do your own research or consult your doctor to decide which is best for you, but either way, women who are diligent with their supplementation (it takes at least two months to see the benefits) notice results like a subtle but definite glow, stronger nails, and less morning joint stiffness.

Beyond vanity, collagen supports your joints, ligaments, and bones, which is crucial if you’re doing strength training or just want to continue picking up your toddler without your back screaming in protest.

Pro tip: look for a collagen that contains Vitamin C, or pair it with a fruit smoothie – Vitamin C helps your body absorb and use the collagen more effectively.

3. Protein: The Building Block Women Forget
If I had to pick one word to describe the women I know from relatives to school moms, it would be “undernourished”. Not for lack of food, but for lack of protein. Indian diets, especially vegetarian ones, are often rich in carbs and low in complete proteins. Even among meat-eaters, the portion sizes are usually small, and let’s not even get started on women’s tendency to undereat to stay thin.

Protein is essential for everything: muscle, hair, skin, nails, hormones, and even your immune system. When I started tracking my intake, I realised I was barely getting 40 grams a day, while the recommendation for active women is more like 1.2–1.6 grams per kg of body weight.

Allow me to deviate from the topic of supplements for a moment: the first step to hitting my protein goals was getting over the mental block that we Indians may have towards eating so much meat. While in other countries it is normal to keep a freezer full of meat and defrost some every day, various factors make that system impractical and possibly unsafe here. Therefore I found myself buying fresh chicken or fish every other day, which initially seemed impractical, expensive, and like overconsumption. But I didn’t feel that way about buying a packet of processed bread every day, and that is something with no nutritional value. Once I realised this type of thinking didn’t make sense, I became comfortable with the routine of buying lean protein and eggs multiple times a week, to ensure that my family and I have enough protein at every meal. Keep this in mind when you meet resistance from family members or even maids and cooks that balk at your grocery shopping habits!

Back to the point of supplements: it can still be very difficult to get your entire protein requirement through eggs, meat, and vegetarian sources alone; that’s where a high-quality protein powder comes in.

I consume a protein shake every day, sometimes blended with a banana, but often just mixed with water using a shaker bottle. It’s never a replacement for a meal, but a reliable addition. I feel fuller, recover better from workouts, and don’t get those wild afternoon cravings for chips or chocolate. Most importantly, I’m giving my body the raw materials it needs to function, rather than just survive.

If you’re wondering whether these three supplements are “natural”, yes, they are. They’re derived from ingredients already present in your body or diet, just in far more potent, convenient, and bioavailable forms. Taking them doesn’t mean you’re falling for snakeoil fads, or going against tradition–I mention this because it is a common retort of our parents and grandparents to eschew modern health innovations in favour of eating how they and our ancestors did. “I never did all this and I am fine!” they exclaim, while we bite our tongues, because how can we respond that we have higher standards for our health and beauty without offending them?

What it means is you’re finally putting your health at the centre of your self-care.

We don’t hesitate to buy skincare for our face or a vitamin syrup for our child, but we hesitate to spend on a jar of creatine that could literally support our energy and brain function? It’s time to change that mindset.

Creatine, collagen, and protein aren’t fad supplements. They’re quiet, effective allies in your corner. And the best part? You don’t need a 20-step wellness routine or a nutritionist to get started. Just a scoop, a stir, and a little bit of consistency.