The Foundation of Female-Specific Supplementation
Dr. Stacy Sims is a prominent exercise physiologist and nutrition scientist whose work focuses on the unique physiological needs of women. Through her research and publications like ROAR and Next Level, she has demystified female-specific nutrition, particularly regarding supplementation. She emphasizes that proper fueling is not a one-size-fits-all approach and that a woman's needs change throughout her life—from puberty through reproductive years, perimenopause, and beyond. The supplements she recommends are not about quick fixes but about creating a robust physiological foundation for health, performance, and longevity.
Creatine: The Top Recommendation for All Women
Dr. Sims consistently identifies creatine as the most important supplement for women, regardless of age or activity level. Unlike outdated myths, creatine isn't just for bulking up. Research supported by Sims shows its wide-ranging benefits for women's health, brain function, and overall performance.
Benefits of Creatine for Women
- Brain and Mood Health: Creatine supports brain energetics and neurotransmitter function, which can positively impact mood and cognitive performance. This is particularly important during hormonal fluctuations and in perimenopause and menopause.
- Muscle and Performance: Creatine helps improve power, strength, and lean muscle mass. Women naturally have 70-80% lower creatine stores than men, making supplementation especially effective for enhancing athletic capacity.
- Gut Health: Emerging research highlighted by Sims points to creatine's role in maintaining gut integrity and health.
- Bone Health: Creatine also contributes to skeletal muscle and bone health, which is critical for women, especially as bone density naturally decreases with age.
Creatine Dosage and Type
Dr. Sims recommends a consistent daily dose of 3-5 grams of creatine monohydrate. She specifically advises choosing Creapure® brand creatine, which is processed using a water-based method that helps minimize gastrointestinal side effects like bloating and nausea often associated with other creatine powders. Consistent daily intake is key for saturation, with benefits typically noticed after about three weeks.
Protein Powder: A Strategic Tool for Active Women
While whole foods should always be the priority, Dr. Sims acknowledges that many active women struggle to consume enough protein through diet alone. High-quality protein powder, like whey or vegan alternatives, serves as a convenient and effective supplement.
Protein Intake Recommendations
Protein needs vary, but active women should aim for a higher daily intake than sedentary individuals. A key strategy is timing protein intake, especially after exercise.
| Life Stage / Activity Level | Daily Protein Intake | Post-Workout Protein (Approx.) |
|---|---|---|
| Active Reproductive Years | 1.7–2.4 g/kg body weight | ~30-35 grams within 45 min |
| Perimenopause & Menopause | 2.2–2.4 g/kg body weight | ~40-60 grams within 45 min |
The Women's Three: Foundational Nutrients
In collaboration with Momentous, Dr. Sims developed "The Women's Three" to address the most critical and often lacking nutrients in a woman's diet.
- Iron: Essential for energy, cognition, and cardiovascular function. Supplementation is particularly recommended for women with low ferritin levels, especially those with heavy menstrual cycles.
- Calcium: A critical mineral for strong bones and muscle function. Intake becomes even more important during perimenopause and menopause due to declining estrogen and increased osteoporosis risk.
- Vitamin D3: Crucial for bone health, immune function, and mood regulation. It also plays a key role in supporting iron absorption.
For optimal absorption, Dr. Sims suggests taking calcium and vitamin D3 separately from iron.
Adaptogens: Managing Stress and Enhancing Focus
Adaptogens are a class of botanicals that help the body manage stress and maintain balance. Dr. Sims recommends using them to modulate cortisol levels, improve mental focus, and enhance overall resilience.
Some of her recommended adaptogens include:
- Ashwagandha: Can help manage stress and anxiety.
- Holy Basil (Tulsi): Supports relaxation and reduces cortisol.
- Schisandra: Helps with cognitive performance and endurance.
- Medicinal Mushrooms (Lion's Mane, Reishi): Support cognitive function, immunity, and overall well-being.
Other Notable Supplements
In addition to the core supplements, Sims also suggests others for specific purposes:
- Omega-3 Fatty Acids: Recommended for overall health, particularly important during midlife and menopause.
- Probiotics: Specific strains like Lactobacillus reuteri (RC-14®) and Lactobacillus rhamnosus (GR-1®) can support vaginal and urogenital health, which is especially important for female athletes.
- Beta-Alanine: Recommended as part of a performance stack for high-intensity workouts to help buffer fatigue.
- Electrolytes: Proper hydration with electrolytes is emphasized for all active women, particularly during training, as plain water is often insufficient.
Conclusion: A Tailored Approach to Female Nutrition
Dr. Stacy Sims's supplement recommendations are not a generic list but a science-backed, female-specific approach to optimizing health and performance. By prioritizing foundational nutrients like creatine, high-quality protein, iron, calcium, and vitamin D3, women can build a strong physiological base. Adding adaptogens and other targeted supplements can further enhance results based on individual needs and goals. Her work is crucial for moving beyond outdated research and providing women with the information and tools they need to thrive at every stage of life. For more in-depth information, you can visit Dr. Stacy Sims's Official Website.
