A practical decision guide for women, covering creatine, protein powder, and key supplements. What to look for, what to avoid, and the best clean options in New Zealand.
9-page PDF · Free
It's one of the most researched supplements in existence, and women have 70–80% lower natural creatine stores than men.
Whey concentrate is the most common cause of bloating in protein powders. There are gentler options.
Some supplements have a strong evidence base for women. Others your liver and kidneys already handle for free.
The principle behind the guide
Food first, blood test second, supplement only if deficient or diet cannot genuinely cover the gap.
A few simple questions to see whether creatine suits you, and why it matters more in perimenopause and beyond.
Food first, then how to choose a powder that suits your gut if you need one, with options you can buy here in New Zealand.
The supplements with the strongest evidence for women, with who needs them, doses, NZ sources and a star rating for each.
I'm Mikaela, a nutritional scientist specialising in metabolic health for active women in perimenopause. Seven years of clinical work, now in an app you can use every day.
I'm currently navigating perimenopause while training and racing, so I wrote this guide for the questions I hear most, and the ones I've asked myself.
“Her knowledge is vast, all backed by research and taught in an easy, practical manner.”
“Mikaela has been attentive, supportive, showing vast knowledge and tools.”
“Mikaela was very easy to work with and always available.”
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