I’ll be the first to admit that: I hate cooking. I’m also fairly busy, and that is not a recipe for maintaining a healthy and well-rounded diet. But as I get older, it’s even more important that I take in all the vitamins and nutrients I need to be a fully functional human being. That’s why I’m thankful for the existence of supplements.
Well crafted supplements can help fill nutritional gaps, support healthy aging, and provide targeted benefits for everything from energy and digestion to skin health and cognitive function. And that’s even if I’m struggling to eat healthy and whole foods. Coming in various forms and formulations, from pills to liquids to powders, it’s easier than ever to take the supplements I need to live my best life. While there’s no magic formula to health, there are some supplements that stand out when it comes to the health of peri-menopausal women like me. So I thought I’d ask an expert to help me out.
When it comes to health and wellness, Jillian Mariani, founder of Niyama Wellness, is a seasoned expert. She has more than 20 years of experience in the wellness industry, and she created Niyama to provide clean, plant-based formulas that prioritize efficacy, taste, and ingredient quality. In Sanskrit, niyama loosely translates to good habits, which is a great philosophy when it comes to health and wellness at any stage in life. With all that in mind, here are Jillian’s top are five supplements that women like me should prioritize, and that can be easily incorporated into anyone’s daily routine, for noticeable results and better quality of life.
Protein: The Foundation of Healthy Aging
Protein is an essential macronutrient, and many women aren’t getting enough of it. Protein helps maintain muscle mass, which naturally declines with age. It also supports metabolism, balances blood sugar, and promotes satiety. Protein becomes especially important during perimenopause and menopause and may help prevent the midsection weight gain often associated with hormonal changes. Jillian recommends aiming for approximately 100 grams of protein daily, with at least 30 grams consumed in the morning.
“Most women still under-consume this macronutrient,” says Jillian. “Protein before anything else, especially in the morning, can make a huge difference in how you feel throughout the day,” she says. For those struggling to meet their protein goals through food alone, a high-quality plant-based protein powder can be a convenient addition to breakfast. Jillian personally uses Niyama’s Clean Plant Protein as part of her morning routine, either mixed with water when she’s short on time or blended into a smoothie with berries, hemp hearts, Greek yogurt, and milk or water.
Creatine: Not Just for the Gym
Creatine has long been associated with strength training, but emerging research suggests its benefits extend far beyond the weight room. “Honestly, just take it. Every single day. Start now,” says Jillian. She points out that women naturally store less creatine than men, making supplementation particularly beneficial. Daily creatine supplementation may help preserve muscle mass, support energy production, reduce fatigue, and promote cognitive health.
“Most importantly for me, it’s for healthy brain function, focus, memory, and mood benefits that you can feel in under two weeks,” Jillian explains. Niyama’s Strong Like a Woman Creatine combines creatine with vitamin D3 and electrolytes in a formula designed specifically with women’s needs in mind.
A daily dose of five grams is considered safe and is unlikely to cause bloating or unwanted weight gain. It’s easy to incorporate creatine into an existing wellness routine by adding it to a protein smoothie or greens drink.
Fibre: The Unsung Hero of Wellness
If there’s one nutrient many women overlook, it’s fibre. Hormonal changes and stress can take a toll on digestion, making targeted gut support especially beneficial. Jillian recommends looking for products that combine prebiotic fibre, probiotics, and gut-supportive nutrients such as glutamine. “Balanced blood sugar and avoiding those glucose spikes is really the secret to healthy aging,” she shares.
The biggest question when it comes usually how much, and that number can vary depending on your needs. At the very least, “aim for 25 to 35 grams daily—most Canadians get less than half of that,” says Jillian. Fibre plays a crucial role in digestive health, but its benefits don’t stop there. “If your gut isn’t functioning optimally, nothing else is,” Jillian explains. “Your greens, your collagen, your vitamins, and your food aren’t being absorbed the way they should.”
A healthy gut supports nutrient absorption, immune function, and hormonal balance. It can also contribute to stable blood sugar levels, which become increasingly important as women age. Niyama’s You’ve Gut This provides 5 g of fibre from two types of prebiotic fibre, including resistant starch, in flavoured and unflavoured formula that’s easy to drink on its own or in a daily supplement combo.
Collagen Support: Beauty From Within
Collagen has become one of the most popular supplements in the beauty and wellness space, but Jillian believes it’s important to support the body’s own collagen production as well.
Her approach focuses on providing the amino acids and nutrient co-factors needed for collagen synthesis, including vitamin C and key minerals.
“If you’re just taking animal or marine collagen alone, you may not have the vitamin C and minerals you need to convert it into your own collagen,” she says. Niyama’s Glow & Flow Collagen Booster provides the 3 aminos tha help build collagen, plus the co-factors for that synthesis. It also contains Hyaluronic Acid, and biotin for hair, skin, and nail health. “It’s really skincare you drink,” Jillian says.
Greens: Nutritional Insurance for Busy Days
Even with the best intentions, many people struggle to eat enough fruits and vegetables every day. That’s where a quality greens supplement can help. Jillian refers to greens powders like Niyama’s Goddess Greens as “nutrient insurance,” offering concentrated sources of vitamins, minerals, antioxidants, and fibre in a convenient serving. “One scoop can provide the antioxidant equivalent of six to eight servings of fruits and vegetables,” she says.
Greens supplements can be an easy way to boost nutrient intake, particularly during busy periods when meal planning falls by the wayside. Many women also find greens to be useful as part of a morning wellness routine alongside other foundational supplement. Jillian starts her day with a greens drink that combines greens, fibre support, and creatine, creating what she describes as a highly efficient wellness ritual that helps set the tone for the day ahead.
While no supplement can replace a balanced diet, regular exercise, quality sleep, and stress management, the right products can help support overall health and wellness at every stage of life. It come sdown to building a strong foundation: prioritizing protein, supporting muscle and brain health with creatine, improving digestion with fibre, encouraging collagen production, and filling nutritional gaps with greens. Covering these bases can offer a practical place to start when looking to feel energized, nourished, and ready to thrive.
As always, it’s a good idea to consult a healthcare professional before adding new supplements to your routine, especially if you have existing health conditions or take medications.
Visit Niyama’s website here for more information and to shop these five supplements and more!
Nadia Elkharadly
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