#BodyTalkWithCosmo: Women’s supplements decoded—what to pop and what to drop

From collagen-stuffed gummies to jars of hormone-balancing powders, the supplement industry has become a multi-billion-rupee wellness machine. But with so much noise, it’s easy to feel overwhelmed—and even easier to end up spending a small fortune on things you might not need. So we asked nutrition and lifestyle expert Raksha Lulla, nutrition and lifestyle expert and diabetes educator, to break it down for us: what are the essentials, what’s worth the hype, and what’s just clever branding?

What to take—and when

Your body’s needs change with time, and your supplement routine should reflect that. In your 20s, when stress and irregular sleep may already be catching up with you, it’s smart to start with B Complex, Vitamin C, and D3. “These help boost immunity, support skin health, and keep your energy stable even when your schedule isn’t,” Lulla explains.

In your 30s, as hormones start fluctuating and sleep takes a hit, you’ll benefit from B12, D3, and magnesium. This trio supports energy, reduces stress, and improves sleep quality. Your 40s require all of the above, plus calcium to support bone health and help ease early menopause symptoms. These aren’t exotic ingredients—you don’t need a cupboard full of powders to feel your best. Just a few strategic essentials.

What your body is trying to tell you

The good news? You don’t have to guess what your body needs—your symptoms are often the first clue. Hair fall may signal a B12 deficiency. Getting sick too often could mean you’re low on both B12 and D3. Constant fatigue? It’s often a mix of B12, D3, and magnesium. And if you’ve been dealing with unexplained belly fat or pigmentation, a lack of chromium and omega-3s could be behind it.

Before reaching for supplements, Lulla recommends getting a simple blood test. “It’s the most reliable way to know where you’re falling short—and a far better approach than going in blind.”

The truth about beauty supplements

Let’s talk about all those “pretty” supplements you see online. Hair gummies and collagen powders might look cute on your shelf, but do they actually work? Not in the way most people think. Lulla points out, “Most don’t really hit the nutrient pathways that promote healthy skin or hair. Collagen can help with joint health, but it won’t magically give you a glass skin glow.”

If you want real results, focus on what Lulla calls the three S’s of beauty: sleep, strength training, and slowing your food spikes (reducing blood sugar swings). These habits go a lot further than a strawberry-flavoured gummy ever will.

Are adaptogens worth the hype?

Ashwagandha, shatavari, and maca root—these adaptogens have been used in traditional medicine for centuries. And yes, they can help support hormone health, stress management, and energy. But here’s the catch: they only work if the rest of your lifestyle is in check.

“They’re more like a garnish—not the main meal,” says Lulla. Without sleep, proper nutrition, and movement, adaptogens won’t do much. They’re an “add-on” to wellness, not a solution in themselves.

The protein powder question

Many women rely on protein powders to meet their fitness goals, especially if they’re strength training. While the market is full of plant-based and trendy options, Lulla keeps it simple: Whey is best. It’s highly bioavailable, meaning your body absorbs and uses it efficiently.

Still, unless you’re training hard or skipping meals, you probably don’t need a daily protein shake. If you can meet your protein needs through food, that should always be your first approach.

Can you overdo it?

Absolutely. Taking too many supplements—especially without checking your actual needs—can dull your body’s ability to do its job. For instance, regularly overloading on B12 can reduce your body’s natural ability to absorb it from food.

Lulla warns, “Supplements are meant to support, not replace a balanced diet or lifestyle. More is not always better. Over-supplementing can lead to hormone imbalance, digestive issues, or long-term dependency.”

If you can only pick one (or two)

Supplements can get expensive, fast. If you’re only going to invest in one or two, Lulla suggests starting with B12 and D3. “These two cover a lot of ground—energy, mood, immunity, and focus.” If you can stretch your budget a bit more, magnesium glycinate is a smart addition. It helps with stress, sleep, and recovery, especially if you’re dealing with a demanding lifestyle.

The truth is, the glow-up you’re chasing doesn’t come from a capsule. Supplements can be helpful, but they’re not magic. The best results come from building a strong foundation—sleep, food that fuels you, and daily movement. Everything else? Just smart support.

All images: Pexels, Unsplash 

Also read: Can hair supplements actually help grow hair?

Also read: You Really Need to Know *This* About Protein Supplements