Creatine is often seen as a supplement for bodybuilders and gym enthusiasts, but the research now tells a very different story.

In this episode of the Fab Female Nutrition podcast, Wendy Hill explores why creatine may be an important and often overlooked supplement for women, particularly in midlife.

Creatine is naturally produced in the body and plays a key role in energy production, helping to regenerate ATP - the fuel your cells use for movement, performance and brain function. While creatine has long been associated with muscle building, newer research highlights benefits for women including mental clarity, cognitive performance, mood, energy and healthy ageing.

• What creatine is and how it works in the body
• Why women tend to have lower creatine stores than men
• The benefits of creatine for brain health and mental clarity
• How creatine may support mood, anxiety and depression
• Why creatine can help with strength, muscle mass and healthy ageing
• The connection between muscle strength and bone health in midlife
• Whether creatine causes weight gain (and the truth behind the myth)
• Who may benefit most from creatine supplementation
• How to take creatine and what form to choose

Wendy also shares her own experience of taking creatine consistently, noticing benefits in energy, focus and mental clarity, particularly later in the day.

As always, diet comes first. Creatine is found naturally in foods such as:

• Red meat
• Fish
• Animal proteins

However, therapeutic levels are difficult to obtain through diet alone, which is why supplementation may be worth considering for some women.

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast.

Their range includes targeted supplements for energy, collagen, joint support and overall wellbeing, helping women feel their best through midlife and beyond.

Find out more at:
https://reviveactive.com

Nutrition science continues to evolve. Creatine may not be right for everyone, but it is certainly worth understanding, especially for women looking to support strength, energy and brain health as they age.

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Collagen is one of the most popular supplements for women right now. It's often promoted for glowing skin, stronger hair and healthier joints.

But does collagen actually work, and is it worth taking?

In this episode of the podcast, Wendy breaks down the science behind collagen supplements, explains how collagen changes as we age, and shares the most effective ways to support collagen production naturally.

Collagen is the most abundant protein in the body and plays a key role in skin structure, joint health, connective tissue and overall resilience. However, from our mid-20s onwards, natural collagen production begins to decline - something many women notice more during perimenopause and menopause.

• What collagen is and why it matters for women
• Why collagen production declines with age
• Whether collagen supplements are worth it
• The difference between collagen and complete protein
• How hydrolysed collagen peptides may support skin health
• Research on collagen for joint pain, cartilage and mobility
• Foods that naturally support collagen production
• Why vitamin C, zinc, copper and omega-3 matter for healthy skin
• How to choose the right collagen supplement for your goals

Wendy also shares practical ways to support collagen naturally through diet, including:

• Bone broth
• Slow-cooked meats
• Sardines
• Greek yoghurt
• Berries and citrus fruits
• Pumpkin seeds
• Oily fish

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast.

Their Revive Active Collagen Complex is ideal for those focusing on skin, hair and appearance, while Revive Active Joint Complex is a great option for anyone wanting extra support for joints, mobility and connective tissue health.

Find out more at: www.reviveactive.com

Omega-3 is one of the most important nutrients for long-term health — yet many women are not getting enough.

In this episode we explore why omega-3 fatty acids are so important for female health, from supporting brain function and eye health to reducing inflammation and helping regulate hormones.

I also share a personal insight from my own testing. As a nutritionist I assumed my omega-3 intake was fine - but when I tested my Omega-3 Index it came back at just 5.5%, when ideally we'd like it to be 8% or higher. Five months later, after increasing my intake, it improved to 7.5% — and one unexpected benefit was noticeably less dry skin.

In this episode we explore:

• What omega-3 fatty acids are and why EPA and DHA matter most
• The role of omega-3 in reducing inflammation in the body
• Omega-3 and reducing menstrual pain
• The importance of DHA for brain and eye health
• Why omega-3 can support women with PCOS
• How omega-3 contributes to healthy ageing
• The best dietary sources of omega-3
• What to look for when choosing a supplement

A big thank you to our podcast sponsors Revive Active for supporting the Fab Female Nutrition podcast. Their Revive Active Omega Active provides a great daily dose of EPA and DHA - the biologically active forms of omega-3 that your body actually uses.

If you're not sure whether you're getting enough omega-3 in your diet, this episode will help you understand why it matters and what simple steps you can take.

Because sometimes the biggest improvements in our health come from nutrients we didn't even realise we were missing