Women's Formula: The Evidence Behind 7 Ingredients

The vast majority of women's supplements on the market are simply standard formulas with female branding. The underlying ingredient logic doesn't stack up and the dosing is rarely built around the evidence base for female physiology specifically.

My job was to find the ingredients with the strongest evidence base to support the active female, at the doses the research actually uses.

This article sets out the rationale in full. It is written for the women who wants to understand what she's taking and why.

Women's Formula was designed differently. It has been an evolution from an initial 3 ingredient product to one that contains 7 synergistic ingredients. Each ingredient was selected from first principles: start with the mechanisms that matter for active women

• Hormonal regulation
• Energy status
• Muscle and cognitive performance
• Connective tissue and bone health

Table 1: Formula Overview — Ingredients, Doses & Evidence Summary

Creatine is not a bodybuilder supplement. It is one of the most well-researched performance and health compounds in sports nutrition, and women are underserved by it. 

The evidence is clear: creatine increases muscle strength, supports lean mass development, and improves functional capacity, particularly when combined with resistance training.¹  What most people don't know is that women have naturally lower creatine stores than men, which means the response to supplementation is often more pronounced.²

There's also a cognitive angle that rarely gets discussed. Creatine supports brain energy metabolism, relevant for the mental load most active women are carrying alongside their training.¹

The dose we have in womens formula is 5g. You'll find products with 1–2g just for a label claim. 

Collagen is the most abundant structural protein in the human body, comprising approximately 30% of total protein mass. It forms the primary structural matrix of skin, tendon, cartilage, ligament, and bone. Endogenous collagen synthesis declines progressively from approximately the mid-twenties, with accelerated loss in post-menopausal women due to oestrogen reduction.³ ⁴ 

The joint and bone data is also meaningful, particularly relevant for active women managing training load over the long term.⁵

Why marine, not bovine? Molecular weight. Marine collagen peptides typically come in at around 3kDa — that smaller molecular size means better absorption through the gut wall.⁶ 

We use a wild-source product, which is a quality standard that matters to us.

The 8g dose is intentional. The research showing meaningful outcomes consistently uses doses in the 5–10g range. 

Myo-inositol is one of the most underused nutrients in women's health.

The body of evidence here is substantial. Meta-analyses confirm that myo-inositol improves insulin sensitivity, reduces elevated androgen levels (which drive acne and excess hair growth), supports more regular cycles, and improves ovulation rates.⁷ ⁸ 

For women with PMOS, the outcomes are particularly well established, but you don't need a PMOS diagnosis for inositol to be relevant. Any woman dealing with hormonal irregularity, blood sugar variability, or cycle-related symptoms has a plausible mechanism to benefit from it.

4000mg is the research-supported dose for hormonal and metabolic outcomes. Most products with inositol on the label contain a fraction of that. Check the label before you assume the dose is meaningful.

Iron bisglycinate

Iron is essential for haemoglobin synthesis, mitochondrial electron transport chain function, and myoglobin-mediated oxygen storage in muscle. Deficiency, even small, impairs aerobic capacity, increases perceived effort during exercise, reduces cognitive function, and contributes to fatigue disproportionate to training load.

Women of reproductive age face a consistent monthly iron deficit through menstruation. The average menstrual blood loss of 30–40mL per cycle represents approximately 15–20mg of iron, a deficit that dietary intake alone frequently does not compensate for, particularly in athletes with high oxidative demand.

And remember, not all iron is equal. The standard form, ferrous sulphate, is poorly absorbed and well known for causing nausea, constipation, and gut discomfort. Bisglycinate is a chelated form, the iron molecule is bound to two glycine amino acids, which significantly improves absorption and removes most of the GI issues.⁹ 

Same therapeutic outcome, considerably better tolerability.

Chasteberry (Vitex agnus-castus) is one of the most researched botanical ingredients for female hormonal health. The clinical literature is consistent: standardised chasteberry extracts reduce PMS symptoms

• Mood changes
• Irritability
• Breast tenderness
• Headaches 

This has been shown across multiple double-blind randomised controlled trials and confirmed in meta-analysis.¹⁰ ¹¹ There is also emerging evidence for its role in managing menopausal symptoms.¹²

The mechanism is indirect, chasteberry works on the pituitary axis, supporting the dopaminergic signalling that regulates prolactin and luteinising hormone. It doesn't spike or suppress hormones; it nudges the system toward better regulation.

Lemon balm (Melissa officinalis) is a gentle but well-evidenced adaptogenic herb. Systematic reviews and meta-analyses confirm meaningful reductions in anxiety and depressive symptoms, with a good safety profile and no sedative hangover.¹³ ¹⁴ It also shows benefit for sleep quality and cognitive performance.

I included it for a specific reason: many active women are dealing with a chronic low-level stress load that sits just under the threshold of clinical anxiety but absolutely affects recovery, hormonal regulation, and sleep quality. A well-dosed, standardised lemon balm extract addresses it appropriately.

Ginkgo rounds out the cognitive and energy dimension of the formula. The evidence base covers improvements in memory, executive function, attention, and cerebral blood flow.¹⁵ 

The antioxidant properties also contribute to the overall tissue-protective profile of the formula, relevant for athletes managing cumulative oxidative stress.

The 50:1 concentration means 100mg delivers the equivalent of 5000mg of raw herb. 

This isn't here as a trendy nootropic. It's here because mental sharpness, focus under fatigue, and mood stability are part of athletic performance, and they tend to be underserved in sports nutrition products designed for women.

Creatine Supplementation in Women's Health: A Lifespan Perspective – Review found creatine may improve strength, exercise performance, body composition, mood, and cognition across the female lifespan, with especially relevant benefits during menopause and other low-creatine states.[ pubmed.ncbi.nlm.nih]

Creatine Supplementation in the Aging Population: Effects on Skeletal Muscle, Bone and Brain – Review found creatine can improve lean mass, muscle function, and some aspects of cognition in older adults, especially when paired with resistance training.[ pubmed.ncbi.nlm.nih]

A Randomised, Triple-Blind, Placebo-Controlled, Parallel Study to Evaluate the Efficacy of a Freshwater Marine Collagen on Skin Wrinkles and Elasticity – 12-week trial found oral collagen peptides improved wrinkles, elasticity, hydration, and barrier integrity in photoaged skin.[ pubmed.ncbi.nlm.nih]

Daily Oral Supplementation with Collagen Peptides Combined with Vitamins and Other Bioactive Compounds Improves Skin Elasticity and Has a Beneficial Effect on Joint and General Wellbeing – 8-week trial found specific bioactive collagen peptides reduced eye wrinkle volume and improved dermal matrix synthesis.[ pubmed.ncbi.nlm.nih]

Oral Intake of Collagen Peptide NS Improves Hydration, Elasticity, Desquamation, and Wrinkling of Aging Human Skin – Randomised placebo-controlled study found low-molecular-weight collagen peptides improved hydration, elasticity, desquamation, and skin wrinkling over 12 weeks.[ pubs.rsc]

Influence of Collagen Peptide Supplementation on Visible Signs of Skin and Nail Aging – 84-day trial found 5 g/day collagen peptides improved skin moisture, dermis density, elasticity, wrinkle visibility, and nail appearance.[ pubmed.ncbi.nlm.nih]

Creatine in Women’s Health: Bridging the Gap From Athletes to Clinical Populations – Review concludes creatine is a promising strategy for women across the lifespan, supporting energy metabolism, performance, and health.[ pubmed.ncbi.nlm.nih]

Effectiveness of Creatine Supplementation on Aging Muscle and Bone – Review found creatine may increase aging muscle mass and performance, reduce fall risk, and possibly attenuate inflammation and bone loss.[ pubmed.ncbi.nlm.nih]

The Additive Effects of Creatine Supplementation and Resistance Training in Older Adults – Review found creatine plus resistance training may improve strength, functional capacity, and lean mass, with longer use likely needed for bone outcomes.[ pubmed.ncbi.nlm.nih]

Effects of Creatine Supplementation on Properties of Muscle, Bone, and Brain in Older Adults – Review found creatine has potential benefits for muscle, bone, and brain health in older adults, especially when training is included.[ pubmed.ncbi.nlm.nih]

Creatine Supplementation for Older Adults: Focus on Sarcopenia, Osteoporosis, Frailty and Cachexia – Review concluded creatine with resistance exercise enhances lean mass and strength, with some evidence for bone support.[ sciencedirect]

Effects of Creatine Monohydrate Supplementation on Muscle, Bone and Brain – Recent review suggests creatine provides anti-sarcopenic benefits, especially for older adults, with strongest evidence in muscle and function.[ scholarworks.uni]

Creatine Supplementation Beyond Athletics: Benefits of Creatine Monohydrate for Women, Vegetarians, Clinical Populations, and Aging – Review found creatine can support performance, cognition, and recovery in women, vegans, and clinical groups by improving creatine availability and energy metabolism.[ pubmed.ncbi.nlm.nih]

Vitamin C and Collagen Synthesis – Human fibroblast research showed vitamin C increases collagen type I deposition and supports collagen formation.[ pubmed.ncbi.nlm.nih]

Calcium and Vitamin D Supplementation With and Without Collagen on Bone Density and Skin Elasticity in Menopausal Women – Human trial found collagen plus calcium/vitamin D supported bone and skin outcomes in menopausal women.[ journals.plos]