The Six Supplements Nutritionists Say Could Help Busy Mums Prioritise Their Health

Between work deadlines, school runs, family commitments and the endless mental load of keeping everything running smoothly, many mothers are running on empty.

While conversations around women's health have become more open in recent years, experts say many mums continue to overlook their own nutritional needs, often putting everyone else's wellbeing before their own. The result can be persistent fatigue, poor sleep, low mood and a feeling of constantly playing catch-up.

According to Maria Ribeiro, Associate Nutritionist (ANutr) and in-house nutritionist at wellness brand Innermost, targeted nutritional support can help address some of the common challenges mothers face.

"Motherhood places huge demands on the body and nervous system," says Ribeiro. "Chronic fatigue, stress, poor sleep and nutrient depletion are incredibly common, but they are not something mums simply have to accept. With the right nutritional support, wellbeing can become part of everyday life."

From maintaining energy levels and supporting stress resilience to promoting recovery and hydration, Ribeiro highlights six key areas she believes deserve greater attention.

1. Supporting Energy Levels and Mental Performance

One of the most common complaints among mothers is feeling permanently tired. While disrupted sleep often plays a role, Ribeiro says low energy can also be linked to nutrient depletion and the body's response to ongoing stress.

"Low energy is not just about lack of sleep," she explains. "It is often connected to micronutrient status and stress adaptation."

Creatine is one supplement she believes more women should consider. Women naturally store lower levels of creatine than men, and research suggests supplementation may support both physical and cognitive performance. Some studies have also explored its potential role in supporting women through hormonal changes associated with PMS and menopause.

2. Managing Stress and Supporting the Nervous System

For many busy mums, coffee is the fuel that gets them through the day. However, relying heavily on caffeine can sometimes leave people feeling overstimulated and depleted.

Ribeiro recommends looking at products that combine coffee with functional ingredients, such as medicinal mushrooms, which may help support focus, resilience and overall wellbeing.

"So many mums turn to coffee to cope with busy days, but caffeine alone can add to nervous system strain," she says. "Combining premium coffee with functional ingredients can help support sustained energy and concentration without the unwanted jitters."

3. Prioritising Recovery Through Better Sleep

Quality sleep is essential for physical recovery, hormone regulation and mental wellbeing, yet it is often one of the first things mothers sacrifice.

Nutrients including magnesium, zinc, vitamin D and CoQ10 have all been studied for their roles in relaxation, muscle function and energy metabolism. While supplements cannot replace healthy sleep habits, ensuring adequate intake may help support recovery and overall wellbeing.

"For mums navigating disrupted nights, targeted nutritional support can be a practical way to fill potential nutritional gaps and help them feel more restored," Ribeiro explains.

4. Building Everyday Strength

Protein is vital for maintaining muscle mass, supporting hormones and helping to keep energy levels stable throughout the day. Yet many women still struggle to consume enough.

"There is still a misconception that protein is only for athletes or that it will make women bulky," says Ribeiro. "In reality, adequate protein intake is important for strength, recovery and healthy ageing."

Protein-rich supplements can help support busy lifestyles, particularly when balanced meals are difficult to fit into a hectic schedule.

5. Supporting Skin and Hair Through Hormonal Changes

Hormonal fluctuations, pregnancy, stress and ageing can all have an impact on skin and hair health.

"Changes to skin and hair are inevitable, but they are not irreversible," Ribeiro says. "Many of the nutrients involved in collagen production and skin structure can become depleted during periods of increased demand."

Ingredients such as collagen peptides, hyaluronic acid, biotin and vitamin C have become increasingly popular among women looking to support skin hydration, elasticity and stronger hair and nails.

6. Staying Hydrated and Maintaining Mineral Balance

Hydration is one of the simplest aspects of health, yet it is often neglected during busy days.

"Many mums reach the end of the day with a headache only to realise they have barely had a drink," says Ribeiro.

Proper hydration supports concentration, physical performance and overall wellbeing. Electrolyte drinks can also be useful for replenishing minerals during periods of increased activity, warmer weather or particularly demanding days.

Why Nutritional Support Matters

As awareness of women's health continues to grow, experts are increasingly encouraging mothers to view self-care as a necessity rather than a luxury.

While supplements are not a replacement for a balanced diet and healthy lifestyle, they can help bridge nutritional gaps and support overall wellbeing during some of life's busiest years.

"The best outcomes come when women feel supported, energised and able to prioritise their own health," says Ribeiro. "Looking after yourself is not indulgent. It is essential."

Some products featured in this article were kindly provided for consideration,
with all views expressed remaining independent and genuine.

Ollēdi © 2026

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