Women: cycle, iron and supplements

For women the basics are the same: protein and creatine are safe and useful. Extra attention:

• Iron — deficiency is common because of periods; get ferritin tested.
• Vitamin D and calcium — bone health.
• Folic acid — if you're planning a pregnancy (with your doctor).
• Omega-3, magnesium — may ease PMS.

Too few calories with lots of training can stop your period — a serious signal, see a gynaecologist. In pregnancy and breastfeeding, any supplement only with a doctor.