The Best Supplements for Women’s Health—What You Actually Need

Before we get into it. Want to stay in the loop on new ideas and research?

Just sign up for the TOTEMIC Supplement at the bottom of the page and we'll send out links to the best few articles each week. Obviously we'll keep it simple, 5 links or under. You know, just the best bits to keep you informed.

Introduction: A Smarter Approach to Women’s Supplements

Why Most Women’s Supplements Fall Short

Women’s health supplements shouldn’t be a guessing game. With so many options—multivitamins, collagen, probiotics—how do you know what actually works? The truth is, most supplements are generic and fail to target your specific needs. That’s why we created TOTEMIC: a goal-based supplement system designed to deliver only what your body actually needs—nothing more, nothing less.

The TOTEMIC approach is different. Instead of a generic multivitamin, we offer targeted formulas designed to support your wellness goals. Building strength, skin health, Gut health, muscle recovery, and overall well-being—without wasted ingredients.

We set out to create the most convenient, most sustainable, easiest to use supplement possible. After years of refining we settled on goal based daily sachets of powdered supplement. Smarter Supplements, Made Simple - as we like to say.

Key Nutrients Women Need for Optimal Health

Women’s nutrient needs change throughout life due to hormonal fluctuations, stress, dietary patterns, and aging. Many women struggle to get enough of the following, which are included in TOTEMIC’s supplement blocks:

• Iron & B12 – Supports energy production, red blood cell formation, and oxygen transport. Vital for women who experience fatigue, heavy periods, or follow plant-based diets【¹】. (Contained in TOTEMIC’s CORE Totem Block.)
  
• Vitamin C + Collagen Peptides – Enhances skin hydration, elasticity, and collagen synthesis for healthy skin, joints, and connective tissues【²】. (Key components of TOTEMIC’s BOND Block.)
  
• Multivitamin + Super Greens Blend – Provides essential vitamins, minerals, and antioxidant-rich greens to fill nutritional gaps, boost immunity, and support metabolism【³】. (Found in TOTEMIC’s CORE Block.)
  
  
• L-Glutamine + Probiotics – Gut health and immune support, critical for digestive function, nutrient absorption, and reducing bloating【⁴】. (Included in TOTEMIC’s BIOME Block.)
  
  
• Protein – Helps support muscle tone, metabolic function, satiety, and post-workout recovery【⁵】. Most women under consume protein, which is key for lean body composition and energy levels【⁶】. (TOTEMIC’s PROTEIN block is designed for optimal absorption and muscle support.)

Beyond a Multivitamin: Goal-Based Supplementation

Rather than relying on generic multivitamins, a goal-based approach ensures that each woman gets the nutrients she needs to support her wellness goals. Whether the focus is on glowing skin, improved digestion, or gaining strength, TOTEMIC’s customizable blends make supplementation effective and simple. While the zero plastic packaging and no waste buying concept makes it  and sustainable.

Scientific References:

1. Iron & B12 for Energy & Oxygen Transport: NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/
2. Collagen & Vitamin C for Skin: Effects of Oral Collagen Supplementation on Skin Health: A Systematic Review. Journal of Drugs in Dermatology. https://jddonline.com/articles/dermatology/S1545961621P0274X
3. Micronutrients have major impact on health
   https://www.health.harvard.edu/staying-healthy/micronutrients-have-major-impact-on-health
4. Probiotics & Gut Health: Nature Reviews Gastroenterology & Hepatology. The Role of Probiotics in Women's Health. https://pubmed.ncbi.nlm.nih.gov/38216265/
5. International Society of Sports Nutrition position stand: protein and exercise. https://pmc.ncbi.nlm.nih.gov/articles/PMC2117006/
6. Women Under-Consuming Protein: Journal of Nutrition (2021). Protein Intake Patterns & Deficiencies Among Women. https://academic.oup.com/jn/article/151/5/1210/6161391

The Most Important Supplements for Women’s Health

What Nutrients Do Women Actually Need?

Women’s bodies undergo unique physiological changes throughout life—ranging from menstrual cycles and pregnancy to hormonal shifts in menopause. Because of this, nutrient needs differ from men’s.

Many women experience deficiencies in key micronutrients, leading to fatigue, skin issues, poor recovery, and gut imbalances. Below, we break down the most important supplements every woman should consider—all of which are included in TOTEMIC’s formulations.

Iron & B12 – Energy & Red Blood Cell Support

Women need significantly more iron than men due to monthly menstrual blood loss. Iron and B12 are crucial for:

• Preventing anemia and reducing fatigue
• Supporting brain function & mood regulation
• Boosting endurance and oxygen delivery to muscles

However, not all iron supplements are the same. Many cause digestive discomfort or have poor absorption rates. TOTEMIC’s Core Essentials blend includes a bioavailable form of iron, combined with B12 for enhanced absorption and energy production.

Found in TOTEMIC’s CORE Totem Block

Vitamin C & Collagen – Skin, Hair & Tissue Repair

Collagen production declines naturally with age, leading to fine lines, joint stiffness, and weaker connective tissues. Women benefit from supplementing with:

• Hydrolyzed Collagen Peptides – Boosts skin elasticity, hydration, and reduces wrinkles
• Vitamin C – Aids in collagen synthesis and provides antioxidant protection

Unlike standard beauty vitamin pills, the beauty of TOTEMIC’s powder based mixes is that we can include a proper shot of collagen. TOTEMIC’s BOND block combines collagen peptides with Vitamin C for maximum effectiveness.

Found in TOTEMIC’s BOND Block

Greens + Multivitamin Blend – Complete Wellness Support

Even with a healthy diet, many women struggle to meet daily vitamin and mineral needs. TOTEMIC’s Foundational blend contains:

• Essential vitamins & minerals to fill dietary gaps
• Super greens blend with antioxidants & phytonutrients
• Support for immunity, energy, and metabolism

Rather than relying on a traditional multivitamin pill, this targeted formula combines whole-food nutrients for superior absorption.

Found in TOTEMIC’s CORE Block

Prebiotics, Probiotics & Oats – Gut & Immune Health

Gut health impacts digestion, skin, mood, and immune function. Women are more prone to digestive issues than men. TOTEMIC’s BIOME block provides:

• Inulin – A prebiotic which is a a type of soluble dietary fibre.
• Probiotic strains – Promotes healthy gut flora and immunity

Found in TOTEMIC’s BIOME Totem Block

In addition to the BIOME Block we also use a powdered oat in our Carb Totem Block. This has additional gut health positives:

• Oats – A source of prebiotic fiber that nourishes beneficial gut bacteria

Oats contain beta-glucan, a soluble fiber that has been shown to have prebiotic effects, supporting the growth of beneficial bacteria like Bifidobacterium and Lactobacillus. Including oats in the diet can enhance gut health and overall well-being.

Found in TOTEMIC’s Carb Totem Block

Protein – Muscle Tone, Recovery & Metabolism

Most women under consume protein, even though it’s essential for muscle strength, recovery, and metabolic health. TOTEMIC’s Protein blends offer:

• High-quality protein to support muscle maintenance & repair
• Better satiety & appetite control
• Post-workout recovery & lean muscle preservation

Found in TOTEMIC’s PROTEIN Totem Block

Scientific References:

1. Iron & B12 for Women: NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/
2. Iron Absorption: Journal of Nutrition. Bioavailability of Iron Supplements in Women. https://academic.oup.com/jn/article/151/5/1210/6161391
3. The Effects of Dietary Supplementation with Collagen and Vitamin C and Their Combination with Hyaluronic Acid on Skin Density, Texture and Other Parameters: A Randomised, Double-Blind, Placebo-Controlled Trial
   https://pubmed.ncbi.nlm.nih.gov/38931263/
4. The truth about nutrient deficiencies. https://www.health.harvard.edu/nutrition/the-truth-about-nutrient-deficiencies
5. Gut Health & Oats: Healthline. The 19 Best Prebiotic Foods You Should Eat. https://www.healthline.com/nutrition/19-best-prebiotic-foods
6. International Society of Sports Nutrition Position Stand: protein and exercise
   https://link.springer.com/article/10.1186/s12970-017-0177-8

Matching Supplements to Your Goal – A Smarter Approach

Goal-Based Supplementation vs. Multivitamins

Many women turn to multivitamins as a catch-all solution for health, but most multivitamins are not optimized for individual needs.

Why do generic multivitamins fall short?

The single pill method means that though you can get a lot of vitamins in there, it’s not really a rounded wellness solution. You need a larger mass if you want protein, carbohydrates, greens and all the other things we offer. That’s why we use a sachet concept that you can shake up with your preferred liquid. It’s a much more rounded solution and removes all the outdated hassle of multiple tubs, bags, bottles and home measuring like an extra from Breaking Bad. Simple is the mantra round here.

Instead of a broad-spectrum multivitamin, goal-based supplementation ensures that women get the right nutrients in the right amounts without excess fillers.

How TOTEMIC’s Approach is Different

TOTEMIC’s daily sachets provide a protein-based wellness drink that delivers personalized goal-driven nutrition in a convenient shake format. Instead of juggling multiple supplement bottles, each daily sachet contains a precise mix of powdered  nutrients tailored to the users needs—simply shake with milk or another liquid and consume.

Which Supplements Should You Take? Matching Nutrients to Your Goal

For More Energy and Reduced Fatigue

Low energy is often due to iron, B12, and protein deficiencies, especially for women with heavy periods, plant-based diets, or high activity levels. Research shows that iron deficiency is one of the most common causes of fatigue in premenopausal women, particularly those with heavy menstrual cycles (1).

• Iron and B12 – Supports oxygen transport and red blood cell production, preventing fatigue (2).
• Protein Blend – Provides sustained energy and muscle recovery without energy crashes (3).
• Complex Carbohydrates (Oats) – Offers slow-digesting energy for better endurance and focus (4).

Best combination: CORE Block (Iron, B12, Magnesium) + CARB Block + PROTEIN block.

Delivered in: A convenient daily wellness sachet that's ready to shake or blend into a smoothie.

For Skin, Hair, and Tissue Health

Collagen production declines with age, leading to wrinkles, weaker connective tissues, and slower recovery from exercise. Studies show that collagen supplementation can improve skin hydration and elasticity while supporting joint health (5) and even nail health (13)

• Hydrolyzed Collagen Peptides – Supports skin elasticity, hydration, and repair (5).
• Vitamin C – Enhances collagen synthesis and protects against oxidative stress (6).
• Antioxidant-Rich Super Greens – Helps fight free radical damage and supports cell regeneration (7).

Best combination: BOND + CORE

Delivered in: A collagen-enhanced protein powder, ready to shake for easy daily consumption

For Hormonal Balance and Stress Regulation

Fluctuations in estrogen and progesterone can lead to mood swings, fatigue, bloating, and menstrual discomfort. Magnesium plays a key role in regulating cortisol and reducing PMS symptoms, and studies suggest it can help ease stress-related fatigue (9).

• Magnesium (from CORE Block) – Helps support relaxation, PMS relief, and stress regulation (8).
• Pre and Probiotics – A healthy gut plays a key role in hormonal regulation and mood stability (9)&(16).
• Balanced Carbohydrates (Oats) – Provides steady blood sugar levels, which helps with hormone balance (9).

Best combination: BIOME + CARB + CORE (Magnesium, B12, Iron)

Delivered in: A wellness fortified protein powder that promotes gut and metabolic health with antioxidant super greens (14).

For Muscle Recovery and Lean Body Composition

Protein is essential for muscle maintenance, fat metabolism, and workout recovery, yet most women do not consume enough. Research suggests that higher protein intake supports lean body composition and improves muscle tone in active women (11).

• High-Quality Protein. Supports muscle tone and metabolic function (11).
• Collagen - helps support the joints during increased exercise load. (10).
• B12 and Iron – Essential for oxygen delivery to muscles and endurance (12).

Best combination: PROTEIN + BOND + CORE

Delivered in: A high-protein powder ready to shake or blend in a smoothie. Promoting general muscle health and muscle-repair for easy post-workout recovery or general consumption.

The Benefits of TOTEMIC’s Goal-Based Supplementation

Unlike outdated multivitamins, TOTEMIC’s personalized approach means:

• No unnecessary ingredients – Only science-backed formulas tailored to real needs.
• Convenience and consistency – Pre-measured daily sachets eliminate the hassle of multiple bottles and scoops.
• Better absorption – Key nutrients are paired correctly to maximize effectiveness.
• Plastic free, compostable sachets so no microplastics in you or landfill in the earth. (More info on this here)

Instead of taking pills and powders separately, TOTEMIC’s daily sachets make supplementation effortless—simply mix with liquid and drink for a comprehensive wellness solution.

Scientific References

1. Iron Deficiency and Fatigue:

• Vitamins and Minerals for Energy, Fatigue and Cognition. Nutrients. https://pubmed.ncbi.nlm.nih.gov/31963141/

2. Role of B12 in Energy Production:

• Vitamins and Minerals for Energy, Fatigue and Cognition. Nutrients. https://pubmed.ncbi.nlm.nih.gov/31963141/

3.Protein and Energy Regulation:

• Interaction of dietary protein with energy balance

https://scispace.com/papers/interaction-of-dietary-protein-with-energy-balance-4e0aidavst

4. Oats and Sustained Energy:

• The Benefits of Whole Grains. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

5. Collagen for Skin and Joints:

• Effects of Oral Collagen Supplementation on Skin Health: A Systematic Review. Journal of Drugs in Dermatology. https://jddonline.com/articles/dermatology/S1545961621P0274X

6. Vitamin C and Collagen Synthesis:

• Vitamin C and Skin Health. Oregon State University, Linus Pauling Institute. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C

7. Super Greens and Antioxidants:

• Phytonutrients: Sources, bioavailability, interaction with gut microbiota, and their impacts on human health  https://pmc.ncbi.nlm.nih.gov/articles/PMC9424995/

8. Magnesium for Stress and PMS:

• Magnesium and the Central Nervous System. University of Adelaide Press. https://www.adelaide.edu.au/press/titles/magnesium/

9.Gut Health and Hormonal Regulation:

• Microbial regulators of physiological and reproductive health in women of reproductive age: their local, proximal and distal regulatory roles https://www.nature.com/articles/s41522-025-00839-y 

10. L-Glutamine and Muscle Recovery:

• Glutamine Supplementation and Muscle Recovery: A Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism. https://journals.humankinetics.com/view/journals/ijsnem/28/6/article-p659.xml

11. Protein Intake and Muscle Mass:

• Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/

12. B12 and Iron for Muscle Oxygenation:

• Iron and Vitamin B12 in Athletes. Current Sports Medicine Reports. https://journals.lww.com/acsm-csmr/fulltext/2013/07000/iron_and_vitamin_b12_in_athletes.8.aspx

13. Hydrolyzed Collagen Peptides:

• Oral Supplementation with Specific Bioactive Collagen Peptides Improves Nail Growth and Reduces Symptoms of Brittle Nails. Journal of Cosmetic Dermatology. https://onlinelibrary.wiley.com/doi/10.1111/jocd.12174

14. Antioxidant-Rich Super Greens:

• Antioxidant Effects of Green Tea Polyphenols in Humans. Current Opinion in Clinical Nutrition and Metabolic Care. https://journals.lww.com/coclinicalnutrition/Abstract/2006/11000/Antioxidant_effects_of_green_tea_polyphenols_in.8.aspx

15. Magnesium and Cortisol Regulation:

• Dietary Magnesium Intake and Serum C-Reactive Protein Levels in the US Adult Population. Journal of Human Nutrition and Dietetics.

 https://pubmed.ncbi.nlm.nih.gov/15930481/

16. L-Glutamine and Gut Health:

• Glutamine and Intestinal Barrier Function. Amino Acids. https://pubmed.ncbi.nlm.nih.gov/24965526/

How TOTEMIC’s Personalization Works: Smarter Supplements, Made Simple

Why a Personalized Approach is Essential for Women's Health

Women have unique nutritional needs that vary across different life stages or as wellness goals change. Personalized supplementation ensures that each woman receives nutrients tailored to her individual health goals, this can help support overall well-being and address specific concerns such as gut healths, cognitive health and skin health.

TOTEMIC eliminates the guesswork by offering goal-based daily sachets tailored to women's unique needs. Each sachet contains a precise mix of plant-based protein and nutrients, ensuring that women receive only what can help support their wellness goals.

What Makes TOTEMIC Different?

TOTEMIC’s protein-based wellness sachets combine plant-based protein with high-quality nutrients in a convenient, easy-to-consume format.

Each sachet contains a customized combination of Totem Blocks, which may include:

• Plant-Based Protein: Supports muscle maintenance and satiety. Adequate protein intake is crucial for women, especially those engaged in regular physical activity, to maintain muscle mass and support metabolic health.
• Essential Vitamins and Minerals: Includes nutrients like iron, B12, and magnesium to support energy levels, skin health, and hormonal balance. For instance, iron is vital for women due to menstrual losses, and deficiencies can lead to fatigue and anemia.
• Gut-Friendly Ingredients: Such as probiotics, prebiotics, and oats, which also serve as prebiotics to nourish beneficial gut bacteria, supporting digestive and immune health.
• Collagen and Antioxidants: Promote skin elasticity, joint health, and can combat signs of aging. Collagen supplementation has been shown to improve skin hydration and elasticity in women in various studies cited above.

Each woman selects the Totem Blocks that align with her health goals, ensuring that her monthly sachets are personalized to her specific needs.

How It Works: The Ordering Process

1. Click on one of the 'make my blend' links on the website, or just click here.
2. The Core Stack is Automatically Assigned
   To provide a solid nutritional foundation, every user starts with three core blocks:

• PROTEIN Totem Block: A plant-based protein blend to support muscle health and satiety.
• CARB Totem Block: Provides complex carbs from oats for sustained energy and blood sugar regulation. (This can be removed foy you KETO advocates.)
• CORE Totem Block: A blend of essential vitamins and minerals, including iron, B12, and magnesium, crucial for women's health along with a greens mix.

1. Users can adjust their stack, such as removing the Carbohydrates Block.
2. Choose Additional Goal-Based Blocks (Optional)
   For targeted health benefits, select one or two additional Totem Blocks from options like:

• BIOME: Features inulin, probiotics, and prebiotic fiber to support digestion and immunity.
• BOND: A collagen-boosting blend with Vitamin C and antioxidants for skin and joint health.
• FORM A muscle boosting blend based on creatine that has been shown to help muscle growth (with some newer studies suggesting it also helps with cognitive health). 
• CLARITY A cognitive booster add on helping to make sure your brain is properly fueled.
• THRIVE A blend of ingredients to help support women from perimenopause. Because age ain't nothing but a number as we like to say round hgere.

1. Select a Subscription Plan
   Choose your preferred delivery frequency:

• Monday to Friday (20 sachets per month): Ideal for those who prioritize whole foods on weekends.
• Seven Days a Week (30 sachets per month): Best for consistent daily supplementation.

1. Sachets Are Custom-Filled and Shipped Monthly
   Each home compostable sachet is filled according to your selections, boxed up, and shipped directly to your door every month. You can change or cancel your subscription easily, month to month. We do't want to lock you in, we just use a subscription as it further lowers the friction of sticking to a routine.

Why TOTEMIC’s Approach is Smarter

• No Unnecessary Ingredients: Each sachet contains only what you need, avoiding excesses that can occur with generic multivitamins.
• Convenience and Consistency: Pre-measured daily sachets simplify your routine, enhancing adherence and ensuring consistent nutrient intake.
• Better Adherence, Better Results: Simplified supplementation routines have been associated with improved compliance and health outcomes.
• Sustainable Packaging: TOTEMIC sachets are biodegradable and plastic-free, reducing environmental impact. And micro plastics in your diet.

By providing science-backed, plant-based nutrition in a convenient, goal-driven format, TOTEMIC empowers women to enhance their health effortlessly.

Common Supplement Mistakes Women Make

Many women take supplements with the best intentions, but inconsistency and choosing the wrong products often prevent them from seeing real results. Whether it’s forgetting to take supplements regularly, relying on generic multivitamins, or missing key nutrients, these mistakes can lead to ineffective results, nutrient imbalances, and poor absorption. 

One of the biggest reasons supplements fail to work is lack of consistency. Research shows that adherence to a supplementation routine directly impacts nutrient status and health benefits (1). But when juggling multiple pills, powders, and conflicting advice, it’s easy to lose track or stop taking them altogether. Which is understandable, we've been there, it's such a hassle.

TOTEMIC solves this problem by offering pre-measured daily sachets, ensuring that women get the right nutrients every day in one easy, plant-based drink. It’s time, money and results efficient to consolidate all your supplementation needs into one personalized mix. And, let’s be honest, it feels modern too. Leave all the juggling in the past, you have a better option now.

Many women take supplements with good intentions but often make mistakes that lead to wasted money and little impact. Here’s what could be holding you back:

1. Taking the Wrong Supplements for Their Goals

Many women assume that a generic multivitamin is enough to cover their needs. However, most multivitamins:

• Contain low doses of essential nutrients, making them ineffective.
• Fail to target specific health concerns, such as gut health, skin health, support for advanced users or strength building.

The Fix: A goal-driven approach ensures women get only the nutrients they need. TOTEMIC’s personalized sachets allow users to select Totem Blocks that match their priorities, such as gut health, muscle building or skin or menopausal support.

2. Neglecting Protein Intake

Many women, especially those over 30, under consume protein, despite its role in:

• Muscle maintenance and metabolic function.
• Satiety and appetite control, reducing cravings.
• Hormonal balance and tissue repair.

A study published in the Journal of the International Society of Sports Nutrition found that women who meet daily protein targets have better body composition and muscle tone than those who don’t (2). We wonder if this is a side effect of protein supplements being seen as a body-building rather than a wellness hack? Well, at TOTEMIC, we’re taking it back.

The Fix: TOTEMIC includes a Plant-Based Protein Totem Block in every sachet to support muscle health, metabolism, and sustained energy levels. We need to reclaim protein from the bodybuilders and gym bros and see it as a universal building block for wellness.

3. Ignoring Gut Health

A healthy gut is essential for nutrient absorption, digestion, immunity, and hormone balance, yet many women experience:

• Bloating, indigestion, or irregularity, often due to an unbalanced gut microbiome.
• Nutrient malabsorption, leading to deficiencies in iron, B12, and magnesium.
• Increased PMS symptoms and hormonal imbalances, as gut bacteria play a role in estrogen metabolism (3).

The Fix: The BIOME and CARB Totem Blocks includes:

• Probiotics to support digestion and immunity.
• Inulin which increases microbial diversity and supports a healthier gut ecosystem.
• Prebiotic fibers from oats to nourish good bacteria.

These ingredients work together and can improve digestion, reduce bloating, and support hormone health.

4. Skipping Key Nutrients Like Iron, B12, and Magnesium

Women, especially those with heavy periods, are more prone to iron and B12 deficiency, which can lead to:

• Fatigue, dizziness, and brain fog.
• Weakened endurance and slower muscle recovery.

Additionally, magnesium deficiency is common among women and can contribute to:

• Increased PMS symptoms, including mood swings and bloating (4).
• Poor sleep and heightened stress levels.

The Fix: The CORE Totem Block contains:

• Iron & B12 that can help with energy production, cognitive function, and red blood cell formation.
• Magnesium that can help with relaxation, stress management, and muscle function.

5. Inconsistency – The #1 Reason Supplements Don’t Work

Taking the right supplements is only effective if you take them consistently. The biggest challenges women face include:

• Forgetting to take supplements regularly.
• Juggling multiple pills and powders, leading to inconsistency.
• Stopping supplementation too soon, before benefits become noticeable.

A study published in the Journal of Clinical Nutrition found that women who followed a structured supplementation routine saw significantly better results than those with sporadic intake (5).

The Fix: TOTEMIC’s pre-measured daily sachets make supplementation effortless by:

• Combining all essential nutrients into one wellness shake.
• Providing convenient, portable sachets for easy daily use.
• Eliminating the need for multiple supplements, ensuring a seamless routine.

By streamlining supplementation, TOTEMIC helps women stay consistent and see real, long-term benefits.

Scientific References

1. Supplement Adherence and Effectiveness: Journal of Clinical Nutrition. Impact of Supplementation Consistency on Health Outcomes. https://academic.oup.com/ajcn/article/110/4/837/5542075
2. Protein Needs for Women Over 30: Journal of the International Society of Sports Nutrition. Protein Intake and Female Athlete Performance. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0216-9
3. Gut Microbiome and Hormonal Regulation: Endocrine Reviews. The Influence of the Microbiome on Estrogen Metabolism in Women. https://academic.oup.com/edrv/article/39/5/515/5052776
4. Magnesium and PMS: Journal of Women's Health. Magnesium Supplementation for PMS Symptom Management. https://journals.sagepub.com/doi/10.1089/jwh.1998.7.1157?icid=int.sj-abstract.similar-articles.7
5. Iron and B12 Deficiencies in Women: National Institutes of Health. Iron and Vitamin B12 Deficiency in Women of Reproductive Age. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

FAQs – Your Women’s Supplement Questions Answered

Q: What’s the best supplement for women over 30?

A: Women over 30 often need higher protein intake to maintain muscle mass, along with key micronutrients such as:

• Iron & B12 for energy and red blood cell production.
• Magnesium for stress management and PMS support.
• Collagen & Vitamin C for skin, hair, and joint health.

TOTEMIC’s personalized sachets make it easy to get these nutrients in one simple daily drink. As you approach Menopause we still got you. Check out our THRIVE add on.

Q: Do women need different supplements than men?

A: Yes. Women have unique nutritional needs due to hormonal fluctuations, menstrual cycles, pregnancy, and menopause. Key differences include:

• Higher iron needs to compensate for monthly menstrual losses.
• More collagen support to maintain skin and connective tissue health.
• Essential gut health support to help regulate digestion and hormone metabolism.

TOTEMIC’s goal-based Totem Blocks ensure that women get the right nutrients for their bodies—without unnecessary extras.

Q: What vitamins are best for hormonal balance?

A: To support hormonal balance, the best vitamins and minerals for women include:

• Magnesium – Reduces PMS symptoms and supports relaxation.
• B Vitamins – Help regulate energy metabolism and mood.
• Probiotics & Prebiotics – Support gut health, which is directly linked to estrogen metabolism.

The CORE and BIOME Totem Blocks provide these key nutrients to help balance hormones naturally. And you can switch to THRIVE when required.

Q: Can I Use TOTEMIC as a Meal Replacement?

A: While TOTEMIC isn't designed as a traditional meal replacement, it absolutely can function as one—especially when blended with fresh fruit and greens.

Many standard meal replacements are highly processed and often lack:

• Sufficient protein to support muscle tone and metabolism.
• Key micronutrients to sustain energy and cognitive function.
• Digestive support such as probiotics, prebiotics, and gut-friendly fibers.

TOTEMIC, on the other hand, provides:

• A high-quality plant-based protein blend to support muscle maintenance and satiety.
• Essential vitamins and minerals to help meet daily micronutrient needs.
• Optional Totem Blocks for gut health, skin support, and energy balance.

For those who struggle with unhealthy desk lunches, fast food, or meal skipping, TOTEMIC is an ideal lunch replacement option. It provides a satisfying, nutrient-dense meal while being free from artificial additives and fillers.

Compare the ingredient list from your TOTEMIC mix to that of your lunchtime ‘meal deal’ and decide which is likely to be better in the long run.

Blended for Maximum Nutrition

For even better results, TOTEMIC can be blended into a smoothie with fresh fruits and greens, making it:

• A complete, balanced meal that includes whole-food nutrients.
• A great way to increase fiber and antioxidant intake.
• More filling and satisfying than a standard shake.

This is exactly how TOTEMIC came to be. Having experimented making a better, low hassle replacement for terrible meal deals and other options. We found it but the faff of mixing all these things together daily seemed archaic. So here we are, scrathching our own itch - as they say. We're about a decade into it at this point and so feel we've suitably crash test dummied the product.

Q: Why should I choose TOTEMIC over regular protein shakes?

A: Most protein powders only provide protein and little else—leaving gaps in essential vitamins, minerals, and gut support. These gaps would normally need to be plugged by, first, trying to work out what is needed then finding multiple other supplements as required. Then remembering to take them all.

TOTEMIC goes beyond standard protein shakes by offering:

Personalized nutrition – Custom-formulated to meet your unique health goals.
More than just protein – Includes micronutrients, gut support, and targeted supplements.
Daily convenience – Pre-measured sachets for easy, consistent use.

No Plastic - No tubs, no bottles, no pouches, no bags. And no microplastics in you. Just a biodegradable or recyclable sachet.

With TOTEMIC, you’re not just getting protein—you’re getting a complete wellness formula tailored to your goals.

Start Your Personalized Supplement Routine Today

With so many supplements on the market, finding the right combination can be overwhelming. TOTEMIC simplifies the process by offering:

An easy goal-based mix just for you.
Daily sachets that remove the guesswork and ensure consistency.
A convenient, plant-based wellness drink designed for real results.

Take the First Step – Build Your Custom Stack Today

1. Click Here or head to the homepage
2. Start with the Core Stack – Protein, Carbs, and Essentials Blocks for daily support.
3. Customize your sachets – Choose up to two additional Totem Blocks to target your health goals.
4. Receive your monthly supply in eco-friendly, biodegradable sachets.

No more wasted supplements. No more guesswork. Just smarter supplements, made simple.

Final Thoughts: Smarter Supplementation for Women

Women’s health is not one-size-fits-all, and supplements shouldn’t be either. TOTEMIC offers a targeted, easy-to-use system that helps women get the right nutrients, in the right amounts, every single day.

• Personalized for your goals
• Designed for consistency
• Zero plastics
• Super convenient

Smarter supplements, Made simple.