health and weelbeing

Quick: count the number of supplements you take a day. There’s the omegas for brain boosting, the nootropics in your coffee, maybe a sleep supplement or magnesium, too. But now, tailoring your supps for max impact, also known as supplement stacking, is gaining traction. When done right, supplement stacking can bridge nutrient gaps, enhance results from training or diet changes and support health through life’s hormonal shifts – without falling into the trap of expensive but ineffective over-supplementation. WH spoke to the experts about how to do supplement stacking for women without overdoing things. 

Meet the expert: Nicolene Schoeman is a clinical pharmacist and fitness enthusiast. Sikhosande Kula is a Responsible Pharmacist at AKOS BIO.

What Is Supplement Stacking? 

In a nutshell, it’s the art of combining vitamins, minerals and performance boosters in a deliberate, goal-driven way. Supplement stacking has been used among women increasingly to optimise energy, hormones, recovery, or overall well-being. “Modern lifestyles, soil nutrient depletion and certain health conditions mean many people fall short of their nutritional needs,” explains Sikhosande Kula, a Responsible Pharmacist at AKOS BIO.

But while the idea of creating a “custom formula” can sound amazing (or too good to be true?!), the smartest stacks aren’t just a grab-bag of trending capsules. They’re built on an understanding of your body’s needs, your lifestyle, and the science behind each ingredient. “Supplements should complement, not replace, a nutrient-rich diet,” Kula maintains.

Benefits of stacking 

“I can see why supplement stacking is gaining popularity,” says  Nicolene Schoeman, a clinical pharmacist. “When done thoughtfully, it can make sense. Some nutrients work beautifully together in what we call nutrient synergy – where the combined effect is greater than what either nutrient could achieve on its own. It’s a bit like pairing the right training program with the right nutrition plan – the results can be amplified.” It’s something chemists see all the time, Schoeman explains. For example, adding a pinch of black pepper to your Golden Milk with turmeric helps the absorption of those antioxidants. Also, pairing iron with vitamin C will help improve the absorption. 

The benefits of supplement stacking for women don’t end there: many can target multiple aspects of health at once, says Kula. For example, combining magnesium and B vitamins for energy and nervous system support, she adds.

READ MORE: 15 Things Your Period Could Be Telling You About Your Health

How To Build A Supplement Stack 

Supplement stacking as a woman could yield results, with people using it for weight loss, enhanced performance, hormonal balance and more. According to experts, here’s how to build one for yourself. 

1. Set a goal 

Be as specific as possible. If your goal is to “get healthier”, quantify that. Do you want to score a new PB? Reduce inflammation in your back? Support focus during work? Balance hormones? From there, your needs will fall into four core categories: performance, prevention, recovery, or symptom support. Stacks should differ depending on which.

2. Get the basics right 

Every supplement is going to sound fancy, and the allure of health elixirs are hard to resist. “The supplement industry is massive (worth over $480 billion globally in 2024!),” explains Schoeman, “and it thrives on convincing us we need more than we actually do.” Schoeman narrows down her needs by asking what is genuinely missing from the diet. And then, she asks how she can improve meals, hydration, rest and training first – and adds supplements after. 

3. Find the gaps 

Once you’re sure you’re getting eight to 10 a night, five a day and an hour of movement, try precision-targeting the gaps in your nutrition. Blood tests can find deficiencies like vitamin D, B12, iron and more. Use a symptom tracker to make sense of things like frequent fatigue, poor concentration and brittle nails. These are sometimes linked to specific nutrient needs. And, consider your lifestyle. Vegans absolutely need vitamin B12 and omega-3; office workers should be getting extra vitamin D to make up for the lack of sunlight. 

4. Choose evidence-based supps

Choose supplements with strong human clinical evidence (check Examine.com, Cochrane Reviews, PubMed). If you find a study done only in rodents or only has anecdotal evidence, avoid or approach with caution. And remember, says Schoeman: “supplements aren’t regulated as tightly as medicines. ‘Proprietary blends’ might sound fancy, but they often don’t disclose exact amounts of each ingredient, making it harder to know what you’re truly taking.” In this case, do some extra research. 

5. Measure the dosage 

Many supplements come in blended powders, so you can cut down on buying a ton of stuff. While this is great, it could lead to over-supplementation. Check the dosages of your stack to make sure you’re not overdoing things. 

READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

Pitfalls Of Supp Stacking 

“Always check for safety, side effects and interactions with any medications you take,” warns Schoeman. “Even something ‘natural’ can cause harm, and at the very least, an unnecessary supplement can be a waste of money.” There are other possible negatives, too: 

Taking more than the safe daily dose of certain vitamins or minerals

Overlapping ingredients (for example, Vitamin D showing up in multiple products without you realising)

Interactions with prescription medication

Spending a lot of money on combinations that may not be effective for you personally

Is Supplement Stacking For You? 

In short, it could be. In either case, it’s smart to optimise any supplements you’re already taking. “Supplement stacking can be a smart, targeted approach if it’s based on your actual needs (and ideally, blood work or professional guidance),” says Schoeman. “But without a clear reason, it’s a bit like throwing ingredients into a smoothie hoping it will taste amazing – sometimes it works, sometimes it’s just an expensive experiment.”

READ MORE: 13 Next-Gen Biohacks Every Wellness Girl Should Know More

Fact: diabetes is the number one cause of death among South African women, according to Statistics South Africa’s latest data. The only thing overshadowing it is Covid-19, which only reflects the year in which the stat was captured – 2021. Diabetes is now responsible for more deaths in S.A. than heart disease, cancer and HIV. “We’re facing a public health crisis,” says Ingrid Singels, Marketing Manager for Pharma Dynamics’ Scientific Division. “Worldwide, diabetes affects men and women equally, but in South Africa, we see significantly more women living with diabetes than men, and they also face more severe complications. Yet, diabetes remains underdiagnosed and undertreated.” One factor contributing to the epidemic is diabetes myths, which evidence shows are especially prevalent among women, and these myths can delay diagnosis, hinder treatment, and worsen outcomes. 

Added to that, women have a unique (read: more complicated) manifestation of diabetes when compared to men. According to a large literature review in 2019 in BMC Medicine, women with diabetes experience a 13% greater risk of death from all causes, 30% greater risk of death from cardiovascular disease, and 58% greater risk of death from coronary heart disease, compared to men with diabetes. Here, we’re discussing 11 of the biggest diabetes myths with evidence. 

Myth 1 – Eating Too Much Sugar Causes Diabetes

Eating too much sugar does not cause diabetes, but an unhealthy lifestyle and poor nutrition may. It’s a combination of genetics and other unknown factors that trigger the onset of Type 1 diabetes, and Type 2 diabetes is caused by genetics and lifestyle factors. The truth is that a diet high in kilojoules can cause you to become overweight, increasing your risk of developing Type 2 diabetes.

Myth 2 – Diabetics Can’t Eat Any Sugar Or Sugary Foods

Having diabetes doesn’t mean that you have to have a sugar-free diet. In the past, diabetics have been advised to avoid sugar as much as possible, but research shows that sugars from fruit, vegetables and dairy products are an acceptable part of a healthy diet. Diabetics should be able to enjoy a wide variety of foods, including some with sugar. In fact, up to 10% of total daily energy requirements may consist of sugars like table sugar and sugar-sweetened products, without having a negative effect on blood sugar levels.

READ MORE: 6 Tips That Will Help You Spot Fake Health Info

Myth 3 – People With Diabetes Should Avoid Certain Fruits

The belief that diabetics should avoid certain fruits, like grapes and bananas, is a common misconception. You can still achieve good blood sugar control while incorporating these fruits into a balanced diet because they have a similar sugar content per portion to other fruits. Grapes and bananas are both healthy food choices for people with diabetes as they are high in fibre, low in fat and packed with vitamins and minerals. Plus, strong studies show that a higher intake of whole fruits (blueberries, grapes, apples) is linked with a lower type 2 diabetes risk, while fruit juice is linked with higher risk. 

Myth 4 – Diabetics Should Eat Special Diabetic Food

Many diabetics believe that foods labelled as ‘suitable for diabetics’ are beneficial or even essential for good health, when in fact many of these products can be high in saturated fat and calories and may still raise blood sugar levels. According to Cindy Chin, company dietician and nutrition manager at Woolworths, the key to nutrition for diabetics is to include a wide variety of foods and focus on portion size and balanced meals.

READ MORE: Postpartum Depression: Why Do So Many Women Suffer in Silence?

Myth 5  – Gestational Diabetes (GDM) Is Temporary, So It’s No Big Deal

This condition develops due to hormonal changes during pregnancy that create insulin resistance, not because of dietary choices. Gestational diabetes affects 3-20% of pregnant women, depending on risk factors, and while being overweight increases risk, women of all body sizes can develop the condition. The misconception that eating habits cause gestational diabetes leads to unnecessary guilt and shame among pregnant women. Having said that, GDM raises a woman’s later risk of type 2 diabetes by around eight to 10 times and increases future cardiovascular risk. Ongoing screening and prevention matter for years after pregnancy. 

Myth 6  – Diabetes Among Women Is The Same As With Men

Compared with men, women with diabetes face a higher relative risk of fatal coronary heart disease and a greater risk of heart failure when coronary disease is present. Some scary stats: 

Recent data show that women with type 2 diabetes have a 27% higher stroke risk and 19% higher vascular dementia risk than men

Women are less likely to reach improved blood sugar levels and receive less intensive care compared to men

And, women’s hormonal fluctuations play a significant role in how diabetes affects our bodies. Early menopause (before age 40) significantly increases type 2 diabetes risk compared to menopause after age 50. Cyclical hormonal changes also make diabetes control more difficult in pre-menopausal women. Knowing this, it’s important for women to take care of their health. 

Myth 7 – Cinnamon (Or A ‘Natural’ Supplement) Can Replace Diabetes Meds

Short answer: it’s not a medication substitute. Explanation: studies suggest cinnamon may reduce fasting glucose or lipids, but it’s no replacement for medication. 

Myth 8 – Only Obese People Get Diabetes

Excess body fat, especially around the abdomen, significantly increases the risk of type 2 diabetes by promoting insulin resistance. And while obesity plays a big role in increasing your risk for type 2 diabetes, it’s not the full picture. Having a so-called “normal” weight doesn’t exclude visceral fat (the “bad” kind around your organs), or low muscle mass, both of which can contribute to type 2 diabetes. 

READ MORE: Your Cardio Age Could Predict How Long You’ll Live – Here’s How To Measure It

Myth 9 – Insulin Is Addictive, So You Should Avoid It 

Among women, there is a common fear of insulin injections and the idea that insulin is addictive or can cause blindness. According to studies, these are untrue. But more than that, introducing insulin early on has been shown to reduce diabetes-related complications. Insulin is a natural hormone made by the body and can’t cause addiction.  

Myth 10 – You Can Always Tell When Your Blood Sugar Is High 

Across multiple studies, this is the most common misconception. In studies, 64% of patients in Taiwan and 54% of a minority population in the U.S. believe that they can sense elevated glucose levels. The truth: high blood sugar often develops slowly without early symptoms. According to experts, this myth can prove dangerous, since it can prevent monitoring blood glucose levels properly.  More

From commanding the screen as the lead character on Inimba (the weekday Mzansi Magic hit drama) to stepping into the high-stakes action series Levels (premiering on September 7, also on Mzansi Magic), Lunathi Mampofu is more than just your favourite performer. A mom first and a quiet soul at heart, she describes herself as “a woman who prays, cries and laughs with unfiltered joy” when no one is watching, enthusing that she’s currently knee-deep in her season of alignment.

“I’m working on projects that not only challenge me as an actress but also heal parts of me. Stories like Inimba and Levels feel like they were written for me. I’m also nurturing ideas around wellness, self-defence for women and creating more intentional spaces for creatives. This is my season of purpose,” she declares. Behind Lunathi’s killer acting skills lies a wellness routine that nourishes both her body and mind. Below, she details the habits that keep her ready for whatever life throws her way.

READ MORE: TV Producer, Actress And Author Tshiamo Modisane On How Writing Her Debut Book Liberated Her

Lessons keeping you afloat right now…

“Letting go of the illusion of control. Reminding myself that rest is not a reward, it’s essential. And most importantly, my ‘No’ is sacred. Boundaries are an act of self-love – and I’m learning not to negotiate with things that disturb my peace.”

Exercise I’d choose to do for the rest of my life…

“Pilates all day, every day. It’s gentle but fierce. It teaches you how to breathe through discomfort as well as how to show up for yourself with grace. And it keeps the core strong – mentally and physically.”

Theme song to my fitness routine…

“Definitely Break My Soul by Beyoncé because every workout feels like I’m releasing something – be it stress, fear or doubt. And by the end, I feel reborn – like I’ve reclaimed my power!”

On nurturing my mental health…

⁠”If I could press pause on life for one day, just for mental wellness purposes, I’d disappear into nature with no cellphone signal. Just me, a journal, tea, a view of the mountains and a blanket. I’d nap. I’d cry. I’d dance barefoot – all in an attempt to return to myself.”

READ MORE: How Katleho Tsoku Turned Her Grief Into A Platform That Helps Women Nurture Joy

Instant mood lifter…

“Definitely my soulful healing playlist – a mix of Zoë Modiga, Lianne La Havas and a lot of gospel. That, and reminding myself that God didn’t bring me this far just to leave me.”

Self-care routine that I never skimp on…

“Skincare and prayer – even if it’s just for two minutes. That’s me cleansing the day’s events – not just from my skin, but my spirit too!”

Traditional SA dish that I wish were calorie-free…

“Umphokoqo with amasi, hands down! It’s comfort in a bowl – creamy, nostalgic and so satisfying. If I could make that magically calorie-free, I’d have it for breakfast, lunch and dinner without any second thoughts.”

Three people I’d take with to a mindfulness retreat…

“Skye, my daughter, because her energy is pure magic. She reminds me to stay present, to laugh more and remain curious. My mom, because she’s my anchor. Her strength and quiet wisdom have shaped the woman I am today. And my spiritual mentor, because their presence grounds me. We’d pray, journal, reflect… and I know I’d leave that retreat more rooted, more whole and more aligned.”

READ MORE: I Started Doing Wellness Before Work To Feel Alive – And It Changed Everything

Funniest moment during a workout…

“I once dropped a weight on my foot mid-workout, mid-practising for the next day’s scenes, because I thought I could multitask. Biggest lesson that moment taught me – focus or fall, babes [chuckles].”

Go-to meal on the busiest days…

“A warm roasted veggie and chickpea salad with quinoa, avocado, lemon, olive oil, fresh jalapeño and a handful of toasted seeds such as pumpkin, sunflower and sesame. I load it up with colourful veggies like sweet potato, baby spinach, red cabbage and cherry tomatoes. It’s hearty, nourishing and gives me everything I need to fuel for my day – with flavour, crunch and just the right amount of spice.”

Most dreaded exercise…

“Burpees. I feel like they were invented by someone who just wanted to see the world suffer in unison. But they work, I’ll give them that! Stair master/climber, as well – YOH!” More

Sadly, fake health info is as common in our world as barbells in a CrossFit box. Misinformation is widely documented as a recurring problem in South Africa’s public health environment – researchers and fact-checkers flagged persistent health myths after the COVID-19 peak. And, being able to sport fake health info is essential: the WHO emphasises that misinformation undermines public health responses. 

During health emergencies (like COVID), misinformation spreads the most. Here’s how to spot fake health info and protect yourself – and everyone you love – from falling prey. 

#1 Check The URL

Sites that end in .gov, .edu, or .org (government agencies, universities and nonprofits) tend to be the most trustworthy. Dot-coms from news organisations can be good, if their reporters are thorough (for the record, we at Women’s Health are sticklers for accuracy). What’s shifty: URLs ending in .co, which often aim to mimic real news outlets.

#2 See Who’s Quoted

If your health info in question is on a website or news site, know that a good journalist will interview multiple sources, including the study author. A really ace story will link to a study in order to corroborate health information and other experts. Take 30 seconds to Google them. 

Reliable stories tap credentialed academics (Drs, PhDs) actively studying the area being reported on. In other words, a homoeopathic healer commenting on the genetics of cancer should be a red flag. The same goes for info on Insta, TikTok or anywhere else: someone dishing advice about a health condition should be a seasoned professional in that field. 

#3 Find Corroboration 

If the health info in the TikTok video is sound, you’ll likely find other docs and experts echoing that info in their content on social media or on a reputable website. If not, they may have done their research and rejected it. One viral post + no other coverage → red flag. If someone is quoting a study, find out who funded it, where it was published, how large the study was and whether it was peer-reviewed. Tiny studies, preprints, or anonymous sources need extra scepticism. 

#4 Use Fact-Checks 

For suspicious claims, check fact-checkers (AfricaCheck in SA, Full Fact, Poynter/PolitiFact, Snopes, or the National Department of Health). Many claims have already been debunked.

#5 Check The Language  

Health info should be informative without being emotionally-charged. Someone who is pushing an agenda (e.g., trying to sell a supplement) will appeal to your feelings, not your brain. Similarly, sensational language likely serves to divert any info about something’s efficacy. “Breakthrough: Tomatoes reduce heart attack risk” will get you to click, but the story should provide context up front, rather than hiding the caveat that you have to eat a truckload of tomatoes a day to reap any benefits.

#6 Follow High-Quality Sources Online 

A content creator who is a qualified, registered medical practitioner is a better place to learn about health info than someone without those qualifications. Unfollow or mute pages/accounts that repeatedly share sensational health claims. Algorithms reward engagement – unfollowing reduces future similar content. Use “Not interested / See fewer posts like this / Mute” options on Facebook/Instagram/TikTok/YouTube – signal your preferences.

This story was first written by Tracy Middleton and was published on www.womenshealthmag.com. Additional reporting added by the Women’s Health SA team. More

From red light facials to AI-powered wearables whispering your next best move, the biohacking boom is having a very feminine glow-up. Once the domain of Silicon Valley tech bros, today’s wellness upgrades are more holistic, body-aware, and designed to work with your hormones, brain and gut – not against them. We rounded up the smartest, science-backed next-gen biohacks women are loving right now – plus what the experts really think. Spoiler: not all of them are as woo as they sound.

1. Sleep Hacking 

Forget hustle culture. People are prioritising deep, high-quality sleep with blackout curtains, magnesium, mouth taping, weighted blankets, and wearables that help optimise circadian rhythms. Because: Poor sleep is linked to nearly every chronic disease. Sleep depth – not just quantity – matters most. Here’s what sleepmaxxers and hackers are (not) sleeping on: 

Regular sleep schedules 

Good for babies, good for you, too. Science has long said that going to bed and waking up at the same time every day, even on weekends, regulates your body’s natural sleep-wake cycle. Plus, oversleeping (like, getting extra zzs on a Sunday morning) could disrupt your body clock. 

Set the scene 

Sleepmaxxers love blackout curtains to make sure that street lights, passing cars or early sunrise don’t affect sleep. That also means using gentle, calming night lights before bed, and making the room as cool and quiet as possible. 

Bedtime routines 

Some bedtime routines start as early as lunchtime, like limiting caffeine or alcohol so they don’t disrupt sleep. Other practices include getting regular exercise, being outside to regulate the natural sleep-wake cycle and avoiding heavy meals before bed. 

Supplements 

Taking sleep-inducing natural supps are how some sleep hackers enhance their sleep. These include ashwagandha, melatonin, magnesium and CBD.  

Sleep tracking 

Devices that track heart rate, breathing and movement are used to detect things like sleep disorders, or alert to the influence of alcohol, caffeine or other things on sleep duration and quality. 

2. Red & Near‑Infrared Light Therapy

Those glowing red panels on wellness influencers’ walls? They’re not just aesthetic. Near-infrared light (NIR) is being used to stimulate mitochondria, help skin glow, and support recovery. According to science, pure red light at a wavelength of 670nm can upregulate mitochondrial production of ATP, the main energy currency of the cell. In doing so, it can stimulate cellular function, leading to better healing and recovery. Red/NIR light devices (e.g. LED panels, masks, wands) are loved for smoothing wrinkles, calming inflammation, improving skin tone, and aiding mild pain. Users report better skin texture over months of routine use. 

LANSSAL Infrared Lamp

NeuroActive Portable Red Light

NeuroActive Therapy Wand

3. Cold‑Water Immersion (Cold Plunges)

Die-hard cold plungers cite many benefits of the frigid dip: boosted mood, alertness, circulation, and metabolic burning. It’s also pretty accessible: without an Atlantic nearby, you could go for a cold shower or bath. Science gives it a bronze medal. One review cited a 29% reduction in sickness absence among regular users and improved sleep and quality of life. Others support benefits in reducing inflammation, activating brown adipose tissue, and enhancing energy expenditure. But warning: there is a risk of cold-shock, apid blood pressure rise, hypothermia, and danger for cardiac individuals if done unsafely. 

4. Blue-Light Morning Exposure & Night Blocking

Biohackers expose themselves to bright blue-spectrum light at dawn to reset their circadian rhythm, then wear blue-blocking glasses after sunset. This improves alertness and sleep timing. Solid literature confirms that timed light exposure shifts melatonin and cortisol rhythms, enhancing sleep quality and mood regulation in both clinical and healthy groups. 

5. Grounding / Earthing 

Advocates walk barefoot or use grounding mats to connect with Earth’s electrical charge, which they say reduces stress and inflammation. To get max benefits, proponents recommend making direct contact with the earth’s surface (no socks or shoes). Early small-scale studies suggest lowered cortisol and improved circulation. However, larger studies are needed to reveal long-term effects. Having said that, nothing feels better than scrunching your toes in the sand or padding around a dewy lawn in the morning. 

6. Hormetic Stress Stacking

Put simply, people pair practices – like beginning workouts fasted and ending in a cold plunge – to amplify resilience, metabolic flexibility, and mitochondrial strength. In short, hormetic stress is the kind that’s mild, controlled and beneficial. It’s thought that by layering stressors, resilience is built. While the concept of hormesis is well-known among researchers, formal studies about stacking are needed. Two examples of hormesis: 

Rigid intermittent fasting + metabolic tracking

Combining the benefits of fasting with close monitoring to optimise the benefits of fasting. Tools like Lumen or CGMs (continuous glucose monitors) let you see how your body responds to fasting, so you can time meals smarter, not harder. 

Cold + heat exposure 

Alternating between cold plunges and saunas can stimulate different hormetic pathways. And, cycling through cold and warm can improve circulation. 

7. Sex Hacking

Some biohackers monitor sexual activity with heart rate variability, or HRV (a measure of the variation in time between heartbeats) and sleep trackers or explore techniques like Karezza and pelvic-floor training to improve vascular health and mood. And, sexual health metrics (vascular, hormonal, emotional) are recognised markers of overall wellness. While controlled trials on sex-tracking devices are sparse, clinical psychology affirms that improved sexual well-being correlates with better emotional and cardiovascular health. 

8. Precision Genomics: DNA‑based Optimisation

People use genetic tests – from skin and hair health to athletic performance and telomere length – to tailor supplements, workouts, and skincare backed by clinics specialising in biohacking. Forget generic diet advice – people are now sending off stool and saliva samples to get deeply personal nutrition plans. Companies use your gut bacteria and genes to tailor food, supplements and even coffee choices. 

9. Nanotechnology‑powered Longevity

Tech on a nano level deals with things that are one to one hundred nanometers, all with different physical properties. But they’re also capable of doing the same thing as materials much bigger than them. In healthcare, the next-gen biohacks incorporate nano-delivery (e.g., mitochondria-targeted antioxidants, NAD boosters) for precise cellular rejuvenation. Translation: teeny-tiny supps are being used to manipulate cells in the body or sense what’s happening inside the body.

According to a paper about nanotech and longevity in International Journal of Applied Engineering and Management Letters (IJAEML), “nanotechnology is on the verge of solving many long-time waiting problems related to human prosperity… Patients may drink medicine containing nanorobots programmed to kill and reconstruct the molecular structure of cancer cells and viruses. It is also predicted that nanorobots could slow or even reverse the aging process, and life expectancy of human beings could increase significantly.” Right now, some skincare and beauty products are aiming to improve the delivery system with the tiny powerhouses.   

10. Microbiome Modulation

From custom probiotics, prebiotics, and postbiotics to at-home microbiome kits, individuals are actively shaping gut flora to influence immunity, mood, and metabolic health. Subscribers use stool‑based personalised pre/probiotic plans to tune gut flora for immunity, mood and weight. Reports say people feel less bloated, have more energy and a better mood within weeks. Meta‑analyses confirm strong links between gut diversity and metabolic health/mood, and microbiome interventions show measurable shifts. 

11. Peptide Therapies

Biohackers are turning to injectable or oral peptides (tiny protein fragments like BPC 157) for faster healing, better sleep, and even wrinkle reduction. Think of them as “body whisperers”, telling your cells what to do. Studies show promising anti-inflammatory and regenerative effects, metabolic benefits; however, dosage, sourcing, and long‑term safety remain under-researched – experts strongly recommend medical supervision. 

12. Virtual Reality & Earables for Mental Training

Beyond step counting, new wearables and earables (like the Oura Ring or Muse headband) use real-time biometrics (HRV, sleep, oxygen, stress) to advise your behaviour. They’re like a tiny coach on your finger (or in your ear). According to a paper in JAMA, continuous feedback loops can improve behaviour change better than delayed advice. So far, VR tools help with mindful relaxation and exposure therapy, while ear­ables (smart earbuds) monitor physiological markers and deliver real-time stress or concentration cues. 

13. Integrated Mind‑Body Practices

Traditional practices like yoga, Qigong, and Tai Chi are being optimised with modern tracking, embedding HRV sensors and breath analytics to quantify ancient practices. People combine yoga, Tai Chi, or breathwork with HRV sensors and tracking to quantify ancient wellness practices. They enjoy real‑time feedback on autonomic balance and stress recovery. Extensive clinical research supports mind–body training for improving HRV, reducing cortisol, and supporting mental health; combining with personal tracking strengthens engagement and measurable outcomes. More

Forgetting what you did yesterday and putting a pair of spectacles in different areas of the house so you’re never without them doesn’t have to be your endgame. “Cognitive health refers to maintaining and optimising mental functions – things like memory and concentration, as well as mood,” explains Professor Andrew Scholey, a researcher in human psychopharmacology. Professor Con Stough, a cognitive neuroscientist, adds, “The ‘use it or lose it’ rule is worth remembering here.” Read: the work you put into keeping your abs in shape also applies to your brain. But brain-boosting supplements can be a great help too, to improve your memory and mood, to bust brain fog. Here, we’ve rounded up the best brain-boosting supps, per experts and studies. 

How Do Brain-boosting Supplements Work? 

“How they work really depends on the exact ingredients – every supplement is a bit different,” explains Nicolene Schoeman, a clinical pharmacist. “In short, they help create a healthier environment for your brain to thrive, especially when combined with the real non-negotiables: sleep, movement, stress management, and a balanced diet.” In general, Schoeman’s outlined four key functions of brain-boosting supplements, or nootropics, below: 

They help fuel your brain. Some improve the brain’s supply of oxygen and glucose (your brain’s main energy sources), which may help it perform better, especially when you’re tired or stressed.

They protect brain cells. Certain ingredients act like a shield, helping defend brain cells from damage caused by inflammation, poor circulation, or free radicals (unstable molecules linked to ageing and cognitive decline).

They support better communication between brain cells. Some help your brain build key proteins and healthy fats that keep your brain cell membranes strong and flexible, helping neurons (your brain’s messengers) communicate clearly.

They may improve blood flow. This means more oxygen and nutrients get to your brain, which could boost focus, mental clarity, and alertness.

READ MORE: 6 Things Neurologists Would Never Do If They Wanted To Protect Their Brain Health

How Can You Know If A Nootropic Supplement Is Worth It? 

“As a clinical pharmacist (and someone passionate about living a healthy, high-performing life), I get it – we all want to feel sharper, remember better and stay focused longer,” says Schoeman. “But here’s the truth: the field of brain supplements is still young, and while some ingredients show early promise, most don’t have enough strong, consistent evidence yet to back up the bold claims on the label entirely.” For example, while a label might claim a product is science-backed, that science may refer to small, short-term studies, or those done on animals, Schoeman points out. 

So what’s a girl to do? Avoid the bold claims, says Schoeman. “Supplements that make wild promises like ‘limitless focus’ or ‘instant memory upgrades’ often fall short,” says Schoeman. And, try to nail the basics first: good sleep, nutrition, stress management and frequent movement. “No supplement can replace the proper foundations of brain health,” says Schoeman. Having said that, nutritional gaps created by hectic schedules, restrictive diets or other health conditions mean that sometimes, a brain-boosting supplement may be a good add-on. Specific supps Schoeman would go for? Omega-3, B vitamins, magnesium, creatine and vitamin D. 

Will Nootropics Interact With Other Meds? 

In short: maybe! If you’re on antidepressants, anti-anxiety meds, sleeping aids or stimulants, it’s best to check with your doc first. Per Schoeman, Huperzine A, found in some supplements, can interact with medications used for IBS, urinary tract infections, inhalers for COPD or asthma and eye drops for glaucoma. These interactions might reduce the effectiveness of both the supplement and the medication, or cause worse side effects.

Here are two other contraindications, per Schoeman: 

5-HTP or tryptophan can increase serotonin levels, which may lead to a serious condition called serotonin syndrome when taken with certain antidepressants.

Herbal supplements like ginseng or rhodiola can raise blood pressure, which is risky for people with hypertension, heart problems, or those already taking psychiatric medications, as they can cause overstimulation.

Bottom line: always talk to your healthcare provider before starting any new supplement, particularly if you take medications or have health conditions. 

READ MORE: The Exact Supplements Women Need To Be Taking, According To Studies

Best Brain-Boosting Supplements For Women 

1. Vitamin B12

Essential for energy metabolism, nerve function, and preventing fatigue and cognitive decline. B12 deficiency is common in older and menopausal women, which means this is a good one to supplement, especially if you’re vegan. A higher intake has been connected with better cognitive function in perimenopausal and postmenopausal women.

Dosage: At least ~2.4 µg/day of B12 is recommended; a study of post-menopausal women suggests that ~6 µg/day corrects biomarkers. Many women supplement at 10 µg/day for cognitive support. ”In one study, B12 improved cognition in 84% of people with cognitive impairment – that’s huge,” says Schoeman. 

Cautions: Generally safe. High doses very rarely cause acne-like rash or interactions; individuals with B12 injections or specific blood disorders should consult their providers. 

Also try: A B-vitamin complex, including B6 and B9 (folate). 

2. Omega-3 Fatty Acids (EPA & DHA)

EPA‑rich omega‑3s at ~1 g/day may ease depressive symptoms and support memory, attention, and cognitive clarity. “DHA, in particular, is a major building block of the brain and helps support memory, mental clarity, and mood,” says Schoeman. 

Dosage: Around 1 g/day of EPA‑DHA combined, with EPA of 60% or more. 

3. Creatine Monohydrate 

Creatine is trending as a cognitive support tool for stressed or ageing brains. Popular among athletes – and now gaining attention in discussions about menopause cognition. “Research now shows it may benefit short-term memory, processing speed, and mental clarity too,” adds Schoeman. 

Dosage: 3–5 g/day is common and effective

Cautions: Safe for healthy individuals; those with kidney disease should consult a clinician. Loading (taking up to 20g per day) can cause GI discomfort or water retention.

4. Magnesium

“Magnesium is an unsung hero,” says Schoeman. “It helps calm the nervous system, supports memory and reduces inflammation and oxidative stress in the brain, both key contributors to cognitive decline.” Recently, it’s been highlighted as a missing nutrient in many experiencing brain fog and poor sleep – common in stress or during peri/menopause.

Dosage: The RDA is 310-320mg daily, from diet and supplement combined. 

Cautions: Excess supplementation may cause nausea, hypotension, confusion. 

READ MORE: The Big Benefits Of Creatine, Especially For Women 

5. Caffeine 

Yes, really! There’s a reason you chug the stuff to stay alert during all-nighters. “It works by blocking adenosine, the chemical that makes you feel drowsy, so your brain stays more alert,” explains Schoeman. 

Dosage: Experts recommend no more than 400mg a day.

Cautions: Overdoing it means increased heart rate, heart palpitations, high blood pressure, upset stomach, nausea and more. Stick to no more than two or three cups of java a day. 

6. Lion’s Mane 

Booming social media buzz among midlife women for memory, focus, mood stabilisation and neuro‑protection. Anecdotes from public figures highlight subtle mental clarity improvements.

Dosage: 1g a day is generally fine, up to 16 weeks.

Cautions: Generally well‑tolerated; mild stomach discomfort in some. Long‑term safety not fully studied.

7. Ashwagandha 

Widely discussed for stress, focus, mood and brain fog in menopause. Studies report improvements in working memory, reaction time, and reduced stress. An adaptogen that helps modulate cortisol, reduce inflammation, and support neurotransmitter balance.

Dosage: 300–600 mg/day (sometimes split twice daily) of standardised root extract over 6–12 weeks yields benefits.  

Cautions: Mild GI upset in some. Avoid during pregnancy or thyroid disorders unless approved by a healthcare provider. May interact with sedatives or thyroid meds.

From The Ed’s Desk

Chemistry Natural Science BALANCE

Chemistry Natural Science BALANCE

The guys over at Chemistry really took the assignment seriously: this mix is stuffed to the gills with everything from probiotics and collagen to brain-boosters like ashwagandha, ginseng and cordyceps. I take these in weeks that are especially demanding on my brain and always feel that extra pep after. 

Michelle, Features Ed

Motherkind Libido Her

Motherkind Libido Her

I decided to give this a go for mood and energy during a tough training block – I was feeling pretty run down after my morning workouts. I’ve been taking it for about three weeks now, alongside a few other Motherkind supplements, and I’ve definitely felt the calm, energised boost I was after.

Kelleigh, Managing Ed 

Pukka Pure Brain Boost

Pukka Pure Brain Boost

This 4-in-1 powder blend combines plant-based protein with cognitive-enhancing ingredients like flax, ashwagandha and Lion’s Mane. The best part? It is completely tasteless but has a creamy texture, so I’ve been adding this to my coffee – bonus creaminess, no milk needed! It’s a great help for muscle support and overall brain function. 

Michelle, Features Ed

PrimeSelf Ashwagandha

PrimeSelf Ashwagandha

Everyone knows your brain can’t function at its best without proper rest – and I was seriously struggling to sleep. After a particularly dismal sleep score from my Garmin, I decided it was time to take action. Before starting this, I sometimes logged just 18 minutes – or even zero – of deep sleep. Now, I consistently get at least 90 minutes of deep sleep per night.

Kelleigh, Managing Ed

NOW Foods GABA

NOW Foods GABA

This supplement contains Vitamin B6, which acts as a coenzyme – meaning it helps enzymes carry out essential chemical reactions – in the production of several key neurotransmitters, including serotonin, dopamine, GABA and norepinephrine. While there’s some debate around whether supplemental GABA crosses the blood-brain barrier effectively, I’ve personally found this combination really helpful for improving sleep quality.

Kelleigh, Managing Ed 

Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

“Biological age” has become the health buzzword of the decade, and people are spending small (and large) fortunes on fancy new scans, testing and supplements all in pursuit of a younger biological age.

Most of us mere mortals, however, cannot afford such regimes, but that doesn’t mean we aren’t interested in the potential, more accessible ways we can both measure our longevity and support it. Cue: cardio age.

What Is Cardio Age?

“Cardiovascular or cardio age is a way of expressing the health of your heart and blood vessels in terms of age,” says Dr Harpal Bains, longevity doctor and Medical Director at Harpal Clinic. “If you have early signs of wear and tear like stiff arteries, high blood pressure or poor fitness, your cardio age could be impacted.”

So, how does it differ from other biological age tests? “Most biological age tests look across multiple systems, for example, epigenetics, telomere length, glycation or inflammation to estimate your overall ageing rate,” explains Dr Bains. While these can help provide a broad, system-wide insight into how your body may be ageing on a cellular or biochemical level, she says that “cardio age brings something more specific and arguably, more urgent, to the table.”

“Cardio age brings something more specific and arguably, more urgent, to the table”

Where cardio age differs is that it focuses entirely on the cardiovascular system, which Dr Bains says is where many of the earliest and most predictive signs of ageing appear. “Because most adults will ultimately face cardiovascular-related disease or decline, cardio age offers a more actionable, real-time measure of longevity risk,” she adds.

Instead of excluding the insights from biological age testing, cardio age can reflect them in real-time, explains Dr Bains. “For example, low-grade inflammation, which might show up on a biological age test, also affects arterial stiffness, endothelial function and vessel wall thickening – all of which are factored into cardio age assessments.”

Cardio age, Dr Bains adds, is also arguably a more accessible metric, as it “has the added benefit of being easier to track and influence, often within weeks or months, using tools you can access at home or in a clinic”.”For many people, this makes cardio age a more immediately empowering measure of progress, something that is much harder and more expensive with biological age tests,” she adds.

Why Does Cardio Age Matter?

But with so many allegedly “must-measure” health metrics popping up on our social media feeds every day, is cardio age just another trending test we needn’t really be concerned with? No, says Dr Bains. “Your cardiovascular system is central to every other system in your body, like the brain, kidneys and all other organs, hormones and cellular energy. It’s one of the earliest systems to show signs of ageing.” However, most changes are often silent, she explains, “so early detection of issues is likely to make the biggest impact over the longer term.”

“A higher-than-expected cardio age can predict higher risk of stroke and heart attack, reduced exercise capacity, cognitive decline and reduced lifespan,” she adds. “The upside is it’s often modifiable and changes can be seen quickly with the right plan.”

READ MORE: The Proven Health Benefits Of Getting Outdoors

What Is Considered A “Nomal” Cardio Age?

“A ‘normal’ cardio age is generally considered to be equal to or slightly younger than your actual age,” says Dr Bains. “Ideally, your cardio age should be around 5 years younger than your chronological age in midlife.”

While men can often have worse cardiovascular profiles earlier on in life, Dr Bains says that women may see a steeper increase post-menopause. “Hormonal changes play an important role here and are a key modifiable factor.”

So, when should you be concerned, and is cardio age reversible? “If your cardio age is 5+ years older than your actual age, it’s worth taking seriously,” says Dr Bains. “Even in the absence of symptoms, an older cardio age indicates underlying vascular dysfunction, which often progresses silently.”

“If your cardio age is 5+ years older than your actual age, it’s worth taking seriously”

However, Dr Bains reassures us that if our cardio age is older than our actual age, all is not lost. “Cardio age is one of the most reversible biological metrics,” she says. “Regular movement, tailored nutrition, better sleep and blood pressure control can all improve vascular tone, insulin sensitivity and endothelial function.”

As with most things in life, though, we can’t expect changes overnight. “While some markers like resting heart rate and recovery time can improve within weeks, deeper changes like arterial flexibility or vessel wall health usually take several months of consistent effort – measured by assessing pulse wave velocity or imaging-based scans,” says Dr Bains. “Still, it’s a highly modifiable system if you give it the right inputs.”

However, genetics, hormones and medications – particularly in older individuals – can also play a role, adds Dr Bains, meaning some individuals may require more targeted support.

READ MORE: 8 Simple Strategies To Slow The Ageing Process In Your 60s That You Can Start Any Time

How To Calculate Your Cardio Age At Home

While you can attend clinics to determine your cardio age, it is also a metric that you can measure at home with a few simple tests. Below, Dr Bains has provided the complete method and scoring system to calculate your cardio age at home.

1. Resting heart rate (RHR)

Why it matters: A lower resting heart rate usually means your heart is more efficient and under less stress. In essence, one single, powerful pump can deliver enough blood all over your body and so your heart does not have to pump too many times. A higher rate could indicate poor fitness, overtraining, or chronic stress.

How to check: Count your pulse first thing in the morning for 60 seconds (wrist or neck).

Scoring

Below 60 bpm: 0 points (excellent)

60-70 bpm: 1 point

71-80 bpm: 2 points

Above 80 bpm: 3 points

2. Heart rate recovery (after step test)

Why it matters: The faster your heart rate goes back to normal after exercise, the better your autonomic nervous system is functioning. Poor recovery has been linked to higher cardiac risk.

How to check: Do a steady three-minute step test on a low step (about 20cm), then measure your heart rate right after and again one minute later. The difference = your recovery rate.

Scoring

Drop of ≥20 bpm in the first minute: 0 points (excellent)

Drop of 12-19 bpm: 1 point

Drop of 0.6: 3 points

4. Smoking/vaping status

Why it matters: Even light smoking or vaping can accelerate blood vessel damage and inflammation. Past users retain some risk, but quitting brings real benefit.

Scoring

Never smoked/vaped: 0 points

Stopped >5 years ago: 1 point

Stopped in past 5 years: 2 points

Current smoker/vaper: 3 points

READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)

5. Perceived stress level (simple 0-10 scale)

Why it matters: Ongoing stress raises cortisol, blood pressure and inflammation – all of which contribute to vascular ageing.

Rate your average daily stress (0 = calm, 10 = overwhelmed)

0-3: 0 points

4-6: 1 point

7-8: 2 points

9-10: 3 points

READ MORE: What Is Oxidative Stress? Causes And How To Reduce It, According To Experts

6. Optional bonus: blood pressure reading (if available)

Why it matters: High blood pressure is often silent but slowly damages the arteries and heart over time as the heart has to work extra hard to pump through pressurised blood vessels.

How to check: Use a reliable home monitor, seated, after five minutes of rest.

Below 120/80 mmHg: 0 points (optimal)

120-129 / More