It’s easy in this age of constant self-improvement to accumulate a hefty pill regimen—for example a supplement stack starring vitamin D, iron, calcium and more. But it can add up to a real chore. Welcome to “pill fatigue.” If you’re sick of trying to swallow a dozen capsules daily, you’re probably craving something easier. So we talked to experts about popular alternative delivery methods, from wearable patches to sweet gummies. Pharmacist Reshma Kapadia Patel, promises, “If a supplement is necessary and swallowing pills is difficult, there are alternatives!” Here’s everything you need to know so you can get the good stuff without the struggle.

What is pill fatigue—and do you have it?

Pill fatigue is the mental exhaustion people can feel over having to take too many supplements. (Think of a kid being told to finish his Brussels sprouts: He knows it’s good for him, but that doesn’t make him want to do it!)

Kendrick Heywood, MD, medical director of Liquivida wellness practices, hears patients talk about pill fatigue on a daily basis. “For a patient who is genuinely done with a daily handful of capsules, the most reliable answer is to bypass the pill bottle altogether.”

Step one: Declutter your supplement list

“The best alternative format is often fewer supplements,” says Luke Sorrell, MD, an internist and founder of Sorrell MD longevity practice in Texas. “Many patients come in taking 10 to 15 products, several of them overlapping or unnecessary.” So the first fix to pill fatigue is to eliminate unnecessary pills. “When I check their labs—vitamin D, B12, [iron] ferritin, magnesium, omega-3 index—we can usually cut the list to the few that actually matter for them.”

Patel also suggests a bit of soul-searching. “Ask whether you really need every supplement you’re taking. People sometimes feel that if one vitamin is good, several must be even better, but that isn’t necessarily true.”

Can’t swallow pills? Here’s what our experts recommend

Patel says, “Softgels and gels can be easier for some people to swallow than large tablets, but they’re still pills.” Trouble swallowing pills can also be a sign of a medical issue. “If swallowing difficulty is new, persistent or involves choking, don’t simply switch products—get it evaluated,” Patel urges.

Gummies, patches, powders and sprays: Which ones actually work?

“Some alternatives work very well, but there’s no single answer for every vitamin or mineral,” says Patel. Let’s take a deeper look at the different delivery methods for supplements.

Try oral drops for vitamins D and K

Perhaps you’ve seen supplements that come in a liquid form with a dropper. “Liquid drops are a great option for vitamin D and K2,” Dr. Sorrell says. “They’re fat-soluble, dosed in micrograms and absorb well when taken with a meal. A few drops replace a softgel.”

Patel suggests, “Check the serving size and concentration, though, because some liquids require several teaspoons or a measured dose to provide the same amount as a capsule. They may also need refrigeration after opening.”

One to try: Thorne Vitamin D3 Liquid.

Try powders for electrolytes and fiber

There’s a reason why Metamucil stirred into a glass of water is timeless. “Powders work well for the bulky nutrients—magnesium, electrolytes, creatine and fiber need hundreds of milligrams to grams per dose, which is exactly what drives pill counts up,” says Dr. Sorrell. “Stirred into water or a smoothie, they’re easy to take daily.”

One to try: Liquid IV packets for a mix of electrolytes including magnesium, potassium and sodium.

Try chewables, gels or gummies for B12, calcium or omega-3

We’ve all seen jars of gummy vitamins. “Liquids and chewables are fine for B12 and calcium,” says Dr. Sorrell. “High-dose oral B12 works in any form, and chewable calcium citrate is a solid choice.” But he says labels with “absorbs 10x better” claims should be taken with a grain of salt. “Few of these hold up to independent data.” He notes, “They’re convenient, but they degrade on the shelf, can stray from the labeled dose, add sugar and can’t hold enough minerals to matter. Iron gummies are also a real poisoning risk for children.”

Ones to try: Now Omega-3 Fish Oil Gummy Chews or HealthyCell multivitamin gel pouches. In fact, actress Kate Hudson liked HealthCell gel multivitamin pouches (picture them like an applesauce pouch) so much she joined the company!

Try sprays and strips for vitamins, not minerals

“These may be convenient, particularly for people who dislike pills,” Patel says. “But a spray isn’t automatically absorbed better just because it’s sprayed into the mouth. The evidence depends on the nutrient and the specific formulation.”

In his experience, Dr. Sorrell says, “Sprays and dissolving strips work only for small doses. They can deliver B12 or vitamin D, but can’t carry meaningful amounts of minerals.”

Ones to try: Inner Glow’s VitaMelt’s vitamin D dissolvable tongue strips or Auro Skincare’s topical skin spray for the antioxidant glutathione.

What about vitamin patches?

We know estrogen patches have become popular for delivering hormones. But what about using them for dietary supplements? This is an area that Dr. Sorrell says consumers should be wary of. “Skin keeps out most water-soluble vitamins and minerals, so patches are the format I’m most skeptical of.”

Patel agrees. “I’d be more cautious here. The evidence for many vitamin patches is limited, and absorption can vary by nutrient and product. I wouldn’t recommend replacing a needed oral supplement with a patch without discussing it with a healthcare professional.”

Pulmonologist Muhammad Qasim, MD, adds, “Convenience should never come at the expense of getting the right dose.”

One to try: Barriere Skin Patches for D3 and K2.

Is vitamin IV therapy worth trying?

“In our practice we deliver vitamins, minerals and amino acids directly into the bloodstream through IV therapy, and we also offer intramuscular and subcutaneous injections,” Dr. Heywood shares. The downside is often steep prices. But the upside can be huge, mentally and physically. “There is nothing to swallow, nothing to remember three times a day and absorption does not depend on the gut.” He says, “Done that way, one session can replace weeks of struggling to stay consistent with capsules—which is exactly why patients with pill fatigue ask us about it.”

But Dr. Heywood notes, “IV therapy belongs in a medical setting, with licensed providers, a clinical review of your labs and medications first and sterile, properly compounded nutrients.”

One to try: Niagen IV, a patented form of B3 that works as a precursor to NAD+ to boost cellular energy and can last for eight weeks.

5 expert tips to stick with your supplement routine

Regardless of the method, consider these tips when taking supplements:

• Tie supplements to an existing habit, says Dr. Sorrell. If forgetfulness is partly to blame for your pill fatigue, try to take your supplements at the same time every day. If the “anchor” habit—like turning on the coffee maker—happens every day, you’re less likely to skip your supplements.
• Use a weekly pill organizer. This will ensure you know when you’ve taken your supplements for the day, so you won’t risk accidentally taking them again.
• Check for overlaps. Make sure your multivitamins combined with your stand-alone supplements aren’t creating overdoses.
• Don’t forget food sources. You’ve heard it before, but getting your vitamins and minerals from nutrient-dense foods is always preferable to pills.
• Check dosing amounts. If a format can’t tell you how much of a nutrient is in the dose, consider it a red flag.

The bottom line on overcoming pill fatigue

Alternative formats “can help some people, and the best format is always the one a patient will actually use consistently,” says Dr. Heywood. But consumers should know the limits of various format options. Different forms aren’t always equivalent, so check the packaging for dosing instructions. “My advice is simple: The best supplement is one you actually need and know your body can absorb,” Dr. Qasim concludes.

Say the word “serum” and most of us picture the same thing: a little glass dropper bottle on the bathroom counter, promising brighter, smoother, more hydrated skin.

That picture is getting a lot bigger, and the promises are getting bolder.

For years, the serum aisle was filled with familiar names like retinoids, hyaluronic acid, biotin and vitamin C. Now those classics are sharing shelf space with exosomes, growth factors and PDRN: ingredients that sound more lab than makeup bag.

And they’re not just being used on the face anymore. Brands are also adding these ingredients to scalp serums that claim to support healthier hair and repair the skin underneath it.

It’s even reached your toothbrush. Hydroxyapatite tooth serums are being sold not only for a brighter smile but to help strengthen and remineralize enamel.

The result is a whole new category built around one word: repair. Repair your skin, your scalp and your enamel. But do these bio-repair serums deliver, or is “repair” just the newest buzzword for a higher price tag?

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Bio-repair skincare serums are borrowing from regenerative medicine

Skincare used to be about the surface. Now, a few standout ingredients are trying to work much deeper:

• Exosomes: Tiny particles released by cells that carry growth factors and other signals involved in repair and regeneration
• Growth factors: Proteins that send instructions to skin cells, such as signals to make collagen or repair damage
• PDRN: DNA fragments, often derived from salmon, used in products that claim to support healing and skin recovery

It’s a far cry from your basic moisturizer, but these ingredients reflect a much larger shift in how the beauty world thinks about skin.

Board-certified plastic and reconstructive surgeon Lara Devgan, MD, explained the appeal to Vogue: “Exosomes sit at the intersection of several important shifts in aesthetics: regenerative medicine, cellular signaling, and a more sophisticated understanding of skin as a living organ rather than simply a surface to be treated.”

Hair serum formulas are treating the scalp more like skin

A traditional hair serum for the scalp usually leans on ingredients like biotin, keratin, peptides and plant-based nutrients. The goal is to strengthen strands, condition the scalp or support healthier-looking growth.

Newer formulas add exosomes and growth factors to the mix, bringing the same cell-signaling and repair language from skincare straight into the hair-care aisle.

Plastic surgeon Yael Halaas, MD, told Elle that exosomes may help calm inflammation, support the cells involved in hair growth and encourage inactive follicles to start growing again.

“They’re one of the more exciting areas in hair regeneration research because they potentially influence multiple components of the follicular microenvironment at once, rather than only targeting a single pathway,” dermatologist Kseniya Kobets, MD, told Elle.

Hydroxyapatite tooth serums are turning remineralization into a daily treatment

Tooth serums play by different rules. They’re designed to replace something your teeth already contain.

That something is hydroxyapatite, the mineral that makes up most of your tooth enamel. It’s the star ingredient in these formulas, and it can help restore minerals lost through everyday wear. If you’ve ever used Biorepair toothpaste, you’ve already met it.

It’s essentially giving teeth more of what they’re made of. According to StatPearls, about 96% of tooth enamel by weight is mineral, and hydroxyapatite makes up most of that structure.

The problem is that enamel is under constant attack. Acids from soda, citrus, coffee and other foods and drinks can wear it down, and stomach acid from reflux can do the same.

To make matters worse, the body can’t grow enamel back once it has been physically lost. Early mineral loss, however, can sometimes be reversed through remineralization, a process that puts minerals back into weakened enamel before the damage becomes permanent.

That’s where hydroxyapatite tooth serums come in. They’re designed to deliver some of those minerals right to the tooth surface, helping strengthen weakened enamel and, in some cases, ease sensitivity.

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So, do bio-repair serums actually work?

It depends on the ingredient. Some have real evidence behind them, others need more research and nearly all of them are being marketed faster than the science can keep up.

Exosomes are promising, but the hype is ahead of the regulation

Dermatologist Mona Gohara, MD, told NBC Select that exosomes are “smarter and more comprehensive” than peptides and growth factors. She also noted they’re “still relatively new to the commercial skin care scene.”

But Gohara warned that no exosome product is currently approved for cosmetic use by the U.S. Food and Drug Administration.

“Exosomes are skin care gold for brands looking to market innovation,” she said. “The potential is real, but regulation hasn’t caught up.”

Growth factors are more established, but not a quick fix

Growth factors have been used in skincare for years and have more science behind them than many newer regenerative ingredients.

Still, Kobets told Marie Claire they should be seen as “additional skin communicators rather than miracle ingredients.”

“Unlike fillers or neuromodulators, growth factor products are not quick fixes,” she added. “They’re a long-term skin health investment.”

In other words, they may support skin repair and resilience over time, but they work best alongside proven basics like sunscreen, antioxidants and retinoids, not as a replacement for them.

Hydroxyapatite has strong evidence, but not every serum does

Of all the bio-repair ingredients, hydroxyapatite may have the strongest track record. It’s been studied for years in toothpaste and other oral-care products, with research showing it can help remineralize weakened enamel and reduce sensitivity.

In a 2025 systematic review and meta-analysis, hydroxyapatite toothpaste performed similarly to fluoride toothpaste in the included studies for preventing early cavity progression and supporting remineralization.

That has made hydroxyapatite popular as a fluoride-free remineralizing toothpaste option for people who want stronger enamel.

The catch is that most of that research has focused on toothpaste and other established oral-care formats, not the leave-on tooth serums now hitting shelves.

So the ingredient itself is promising, but individual bio-repair serums may still need more evidence to back up their claims.

The bottom line on bio-repair serums

Whether it’s for your face, your scalp or your smile, the bio-repair trend is built on an appealing idea: help your body fix itself instead of just covering up the damage.

Some of these serums are closer to delivering on that promise than others. Hydroxyapatite has years of oral-care research behind it, growth factors have a solid track record in skincare and exosomes are still waiting for the science and regulation to catch up.

So before you splurge on the latest repair serum, look past the buzzwords. Check which ingredient is doing the work, how much evidence supports it and whether it fits alongside the basics you already trust. A higher price tag doesn’t always mean better results.

If you deal with recurring bloating, gas or post-meal discomfort, you have probably wondered whether an over-the-counter enzyme pill could quietly fix the problem. Here is what the research and gastroenterologists actually say.

What are digestive enzymes and how do they work?

Digestive enzymes are proteins that break food into nutrients your body can absorb, and different enzymes target different macronutrients. Digestion starts in the mouth and continues through the stomach and small intestine.

“The digestive enzymes naturally occurring in the body break down our food so that we can absorb the nutrients required for our bodily functions,” Dr. Caroline Tuck, a dietitian and senior lecturer in dietetics at Swinburne University of Technology in Melbourne, Australia, told CNN.

The five main types are amylase (carbohydrates), lactase (milk sugar), lipase (fats), protease (proteins) and sucrase (sugar in fruits and nuts).

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When is the best time to take digestive enzymes?

Take them within the first few bites of a meal. The capsules only work in direct contact with food, so swallowing them on an empty stomach offers almost no benefit.

“You want the enzymes to be mixed in with the food as digestion begins,” Dr. Rudolph Bedford, a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, California, told Prevention. Lactase is the exception and can be taken right before a specific trigger like a latte or ice cream, according to Bedford.

Do over-the-counter digestive enzyme supplements actually work?

Evidence is strongest for two targeted products, Lactaid (lactase) for lactose intolerance and Beano (alpha-galactosidase) for gas and bloating after legumes. Broader daily debloating claims have limited scientific support, according to major medical sources.

Prescription enzymes are a different story. The FDA regulates them as drugs used primarily for exocrine pancreatic insufficiency, or EPI, when the body does not produce enough enzymes to digest food. FDA-listed products include Creon, Zenpep, Pancreaze, Pertzye, Ultresa and Viokace.

Who actually needs digestive enzyme supplements?

People with diagnosed enzyme deficiencies are the primary group with a real clinical need, according to Dr. Deborah Cohen, associate professor in the department of clinical and preventive nutrition sciences at Rutgers University. Warning signs include diarrhea, stomach pain and bloating. Other red flags are unexplained weight loss and fatty or oily stool that floats.

Those patients are “really the only people with a clinical or legitimate need for digestive enzyme products,” Cohen told CNN. Healthy people who occasionally overeat do not need a pill, though heavy meals may take longer to digest and cause some bloating.

“If you take them anyway, most of the danger lies in the possible waste of your money,” Cohen said. If you are using enzymes to manage recurring symptoms, see a gastroenterologist. You may be masking a problem that needs supervised treatment.

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How big is the digestive enzyme supplement market in 2026?

The global market hit $1.5 billion in 2024 and is projected to reach $2.1 billion by 2030, according to Grand View Research. An estimated 70 million Americans have digestive issues, fueling demand for quick fixes.

Key players include HUM Nutrition’s Flatter Me, Arrae’s Bloat and MaryRuth’s Ultra Digestive Enzymes. Physician’s Choice sells a formula combining enzymes with probiotics, prebiotics and herbs at Target, and NBPure is expanding into Target in 2026.

Which foods naturally contain digestive enzymes?

Papaya, kiwi, mango, avocado, figs and pineapple all naturally contain digestive enzymes. Eating them is a common starting point for people trying to support digestion through diet before turning to capsules.

But whole foods are not a substitute if you actually have a deficiency. Food-based enzymes are often broken down before they can meaningfully support digestion, according to Bedford. If you are dealing with persistent symptoms, a gastroenterologist should be the first stop, not the supplement aisle.

Feeling exhausted all the time or dealing with an uptick in hair loss is no fun. If you’ve been told that your iron (ferritin) levels are low, or you are anemic, you likely want to get those levels up fast so your health rebounds. But experts warn that some of our best intentions surrounding iron supplementation can backfire. Here are the common iron mistakes to avoid—like taking iron daily—and a smarter way to boost levels so you feel better asap.

Mistake #1: Taking iron daily

“A common misconception is that taking more iron, or taking it every day, must produce better absorption,” says Sarassawadee Suwanjinda, MD—known as Dr. Petch— co-founder of Healthi Life Longevity Center. But a quirky biological process often prevents daily iron from being the best approach to treating iron deficiency.

Why? Iron absorption is regulated by a hormone called hepcidin. “After an oral iron dose, hepcidin can temporarily reduce the amount of iron absorbed from subsequent doses,” Dr. Petch explains. It often works like a gatekeeper, protecting the body against a potential iron overdose. Research in the journal Blood shows there is a 24-hour window where this iron-regulating mastermind hormone blocks iron from being stored by cells.

So Dr. Petch says, “for some people, alternate-day dosing may improve iron absorption and can sometimes be easier to tolerate than daily supplementation.” Talk to your doctor regarding the best dosing frequency for your situation. And remember what Dr. Petch says: “More is not automatically better.”

Nutrition expert and internist Fred Pescatore, MD, also points out an important distinction here. “The body has iron stores and iron availability,” he says. “If you take too much, you never build up the iron stores or reserves and the problem will persist.”

Tip: Consider taking iron on an alternate-day schedule.

Mistake #2: Thinking low-iron is only a problem for young women

“Iron deficiency is often associated with menstruation, so many women assume that once they reach menopause, it is no longer something they need to think about,” says Dr. Petch. “That is not always the case. When I see iron deficiency in a postmenopausal woman, it is important to understand why it is happening rather than automatically recommending an iron supplement.”

She says common culprits include:

• Inadequate dietary intake: Not getting enough of the mineral from meals.
• Impaired absorption. The digestive system can’t properly absorb iron from food or supplements, so it passes through unused.
• Hidden blood loss. Sometimes women have a gastric bleed or a medical problem like fibroids that steals iron inside their system.

“Persistent iron deficiency after menopause deserves proper medical evaluation,” Dr. Petch stresses. “The goal should be to identify the cause, not simply normalize a number on a blood test. Unexplained iron deficiency should be a reason to investigate further, not simply a reason to buy a stronger supplement.”

Tip: Ask your doctor to help you find the root of your iron loss.

Mistake #3: Taking the wrong type of iron

It’s a familiar scene: You’re standing in the supplement aisle at the store and you see “iron” on a bottle’s label so you throw it in your cart. But not all iron supplements are created equal—and choosing the right formulation can make the difference between success and uncomfortable side effects that impede your healing.

“Iron supplements in the form of sulfates or gluconates are notorious for causing cramping and constipation,” cautions certified nutrition specialist Ann Louise Gittleman, PhD. And those GI complaints are a big reason why women often quit taking much-needed iron pills. What type to reach for instead? “A chelated form of iron, such as iron bisglycinate, is much more stomach-friendly,” Gittleman says.

Tip: Consider looking for supplements like THORNE Iron Bisglycinate.

Mistake #4: Not taking iron with this helper vitamin

Iron is a tricky substance to absorb. The body only retains 10 to 20 percent of any iron pill, according to Turkish research. If you’re taking your iron supplement alone, you could be missing a simple trick that dramatically boosts absorption. The American Journal of Clinical Nutrition finds that consuming vitamin C with your iron can double your iron absorption—and in some cases increase it nearly 10 times. “Vitamin C helps improve the absorption of non-heme iron, particularly the type found in plant foods,” Dr. Petch adds.

Tip: Wash your iron pill down with a sip of orange juice.

Mistake #5: Putting interfering nutrients into the gut

Just as vitamin C boosts iron absorption, other factors can block it. “What someone takes iron with also matters,” cautions Dr. Petch. “Tea, coffee, calcium and certain foods or medications can interfere with absorption when taken around the same time.” Research from the Veterans Administration Medical Center in Virginia found drinking one cup of coffee impaired iron absorption by 39 percent. Plus, medications such as antacids or proton pump inhibitors can dampen iron usage in the body.

Tip: Avoid drinking coffee and tea at least two hours before and after taking your iron supplements.

Mistake #6: Not eating enough

We may think we’re eating a healthy balanced diet, but many of us unknowingly fall short. Dieting and GLP-1 medications may worsen this shortfall. “As we age, people eat less, eat less red meat and our ability to digest food properly decreases due to decreased enzyme ability,” Dr. Pescatore notes. Those sneaky age-related factors can worsen our iron levels without us even knowing.

Tip: Dr. Pescatore recommends “eating more foods rich in iron like red meat, dark green leafy veggies, oysters, white beans, chocolate, lentils, sardines and chickpeas.”

Mistake #7: Not thinking iron is important

Dr. Petch warns against one final error: “The bigger mistake I see with supplements in general is treating them as harmless insurance. Iron is something we need!” And when your levels drop too low, food alone often isn’t enough to restore them. So don’t skip oral iron supplementation if your doctor deems it can help you.

Tip: Don’t rely on food alone to dig yourself out of an iron rut.

Bottom line on iron supplements

Take this thoughtful approach from Dr. Petch: “First confirm deficiency with appropriate blood testing, understand why it is happening and then personalize the dose and schedule rather than supplementing indefinitely.” Understanding how iron works in the body—instead of simply oversupplementing with the wrong pills or the wrong daily frequency—can be the key to recovering fast and feeling like your old self again.

We all want thicker hair, a flatter stomach and stronger immune function. And there may be an easy way to get it. We’re talking about nutrient-rich “liquid gold” bovine colostrum, the yellow premilk that flows before a cow’s regular milk arrives. The hype about the benefits of colostrum for women is loud. Social media buzzes with testimonials, and wellness influencers tout the benefits of this viral health supplement that’s been called “nature’s first superfood.”

Even Johns Hopkins–trained preventive medicine expert Earl J. Campazzi, Jr., MD, author of the forthcoming book The Right Supplements, has noticed the craze. “Over the last year, I have been asked more and more questions about colostrum, mostly from women in their 40s and 50s,” he reveals. Could this natural superfood be the modern solution we’ve been searching for? Here’s what experts want you to know about colostrum benefits.

What is colostrum made of?

Compared to regular dairy milk, bovine colostrum packs significantly more protein, explains Yelena Paul, a registered nutritional therapist. This protein boost comes from elevated levels of casein and antibodies called immunoglobulins. You may recall that casein is the solid, slow-digesting protein found in cow’s milk, while whey is the watery liquid part. Research in the journal Nutrients finds that bovine colostrum is 15 percent protein on the first day it is released, gradually decreasing to about three percent by the time it is replaced by mature milk.

Colostrum’s benefits aren’t just a modern discovery. There is a rich history of using this dairy product. “Bovine colostrum has been consumed by humans for centuries,” explains Paul, citing research. “Its antimicrobial properties made it a valuable treatment for bacterial diseases before antibiotics like penicillin were discovered.”

The 4 main health benefits of colostrum

Experts point to multiple colostrum benefits:

Gut protection

The strongest human research involving colostrum focuses on gut healing. “It decreases gut permeability or ‘leaky gut,’” explains Dr. Campazzi. It can repair damage to the gut lining, which can happen when using pain relievers called NSAIDs. He explains this benefit is especially enticing for women in midlife. “Estrogen decline changes the gut lining, so a gut-barrier supplement makes biological sense. Women this age also take plenty of ibuprofen.” Some research also suggests colostrum may help support digestive health for those managing inflammatory bowel conditions like IBD.

Better immunity

Colostrum is also believed to stimulate immune system development—it helps babies jumpstart their immunity after birth. In terms of the benefits for adults, “Colostrum is packed with immune cells and antibodies, which is helpful to counteract immune suppressing effects of stress and illness,” says registered dietician nutritionist Jaclyn Fleisher.

Muscle support

“Colostrum can aid in muscle recovery, which is especially important for women over the age of 40 in the preservation of lean muscle mass,” adds Fleisher, highlighting tissue repair and growth as two key perks. Colostrum has even made a pop culture splash in this area: An episode of the show Poker Face centered around solving a zany mystery involving body builders and stolen colostrum.

Beauty benefits

Some women take colostrum supplements to help restore youthful skin and hair. “It has bioactive nutrients and regenerative peptides that accelerate the hair growth cycle and reduce hair shedding,” says Stephanie Redmond, a board-certified clinical pharmacist and founder of Dr. Stephanie’s supplements.

What about the benefits of colostrum during menopause?

Some experts are enthusiastic about colostrum’s potential to help deliver benefits for a wide range of symptoms during menopause. “As we approach and surpass 40, our estrogen and progesterone declines leading to a series of physiological changes,” Redmond explains. That can trigger the following symptoms:

• Hair loss becomes more common with age, since estrogen protected our strands in our youth.
• Belly bloat is also common, due to dramatic shifts in our gut microbiome following hormone changes. “Colostrum seals the mucosal lining of the gut for improved digestion, leading to less stomach distention and bloating,” Redmond says.
• Autoimmune responses can soar in women. We become prone to new conditions or flare ups as we lose the anti-inflammatory protection of estrogen.

“Colostrum is the perfect superfood to negate the negative impact of these specific hormonal transitions,” explains Redmond.

Who is colostrum right for?

“Generally, most people, especially women over 40, would experience some benefits from taking colostrum since its benefits are so widespread,” says Redmond. But she sees certain groups benefiting the most. “Especially if you are a woman going through hormonal transitions (think postpartum, perimenopause). GLP-1 users are also a great group to benefit from this, as are those with poor digestion and those traveling a lot and exposed to bugs,” she adds.

You could start to see colostrum benefits within weeks

Redmond, who has developed a colostrum formulation, can share customer feedback. She says, “Within one to two weeks you should start to notice an improvement in digestion measured as less bloating, less stomach distention, reduced constipation and gas. The benefits will improve over four to eight weeks for maximum effect.”

What about beauty benefits? “Improvements in skin appearance can also happen quickly—within the first two to four weeks—and are amazing, so many of our customers comment on this first!” She admits, “Hair growth can take a bit longer, usually two to three months since regrowth can take time to notice.” But she also hears a lot of women talk about a general improvement in well being. “You should notice improvements in energy and vitality within the first week as well.”

What to know before you try colostrum

While colostrum shows promise for many women, there are a few important considerations before you start supplementing.

• Avoid it if you’re sensitive to dairy. While bovine colostrum seems to be well tolerated by most people, “If you are lactose intolerant or allergic to milk, colostrum may not be suitable,” Paul says.
• Seek out quality brands. “Since supplements are not regulated by the FDA, look for products featuring third-party testing and standardization,” says Fleisher. Brands that have been independently tested for quality, safety and purity often have the NSF or Informed Choice designation printed on their packaging.
• Ready to try it for yourself? For capsules, check out Dr. Stephanie’s Primal Blend Purified Colostrum ($29 for 30 day supply). For powder to stir into water or smoothies, try Bovita Health Colostrum ($29 for 10 stick packs).

The bottom line on colostrum benefits

Dr. Campazzi sums up colostrum this way: “Safe for most, modestly supported [by research], genuinely interesting for gut health.” While it’s not a miracle cure, colostrum offers real hope for women navigating the challenges of menopause. Whether you’re struggling with thinning hair, uncomfortable bloating or low energy, this superfood could be the gentle, natural support your body needs. And with results possible in as little as one to two weeks, there’s never been a better time to discover if colostrum’s “liquid gold” benefits are right for you.

If you’ve spent any time on TikTok lately, you’ve probably heard people rave about electrolyte powder supplements. People use them to stay hydrated, make water taste better or even support their weight loss journey. But since supplements are often most helpful when you’re trying to address a deficiency or imbalance, you may be wondering: Do you have an electrolyte imbalance, and do you really need an electrolyte supplement?

We spoke to experts to answer all of your electrolyte questions, including what an electrolyte imbalance is, the electrolyte imbalance symptoms to watch out for and doctors’ thoughts on electrolyte supplements.

What are electrolytes?

“Electrolytes are mineral-based substances within the body that become charged when combined with a fluid (like blood),” explains Louis Lerebours, MD, family medicine physician at Freeman Recovery Center. “The most common electrolytes are: potassium, sodium, calcium, magnesium, chloride and many other mineral-based substances.”

Amy Fitzpatrick, MD, chief medical officer at Bedrock Recovery and assistant professor of medicine at Boston University, adds that electrolytes support many bodily processes that happen every day, including:

• Proper fluid movement in and out of cells
• Normal muscle contraction
• Healthy nerve and heart function while helping maintain your body’s chemical balance

What is considered a balanced electrolyte level?

Before we dive into the symptoms you might notice if your electrolyte levels are imbalanced, let’s explore what properly balanced electrolyte levels include: According to Dr. Lerebours and Sadia Saeed, MD, a physician and medical advisor with Welzo, normal electrolyte levels are determined with blood work that measures four key electrolytes including: sodium, potassium, chloride and bicarbonate. They say in healthy adults, the typical reference ranges are:

• Sodium: 135 – 145 mmol/L
• Potassium: 3.5 – 5.0 mmol/L
• Chloride: 98 – 106 mmol/L
• Bicarbonate: 22 – 29 mmol/L

“These normal limits can be very different among laboratories; therefore, each result is to be evaluated in relation to a patient’s clinical presentation as well as other test results,” adds Dr. Saeed.

Weight Loss

Craving Chocolate or Chips? Here’s What Your Body Might Be Missing

You know that feeling: you’re going about your day when a sudden craving for chips, chocolate or bread hits hard. While it’s easy to chalk it up to boredom or stress, those snack attacks may be your body’s way of flagging a need for better nutrition. In fact, food cravings can sometimes hint at underlying […]

What’s causing your electrolyte imbalance?

If you recently got blood work done and discovered you have an electrolyte imbalance, Dr. Fitzpatrick says the most common causes include:

• Vomiting
• Excessive sweating
• Diarrhea
• Kidney problems
• Dehydration
• Drinking too much plain water
• Some medications
• Malnutrition

Menopause can also lead to an electrolyte imbalance, says Dr. Lerebours. “Changes in hydration due to night sweats (hot flashes) as well as certain medications that are commonly used during this time of life may also contribute to increased risks of some electrolyte imbalances.” 

10 electrolyte imbalance symptoms 

If you’re not due for blood work anytime soon and are curious about the physical signs that might signal an electrolyte imbalance, we have you covered. Dr. Fitzpatrick, Dr. Lerebours and Dr. Saeed say common symptoms include:

• Fatigue
• Weakness
• Muscle cramps or spasms
• Dizziness or lightheadedness
• Headaches
• Nausea
• Increased thirst
• Constipation
• Numbness or tingling
• Heart palpitations or an irregular heartbeat

“Electrolyte deficiencies usually have symptoms that are similar to a large number of other medical conditions; therefore, it is always wise to see a physician for an accurate diagnosis,” adds Dr. Saeed. 

Food

The Loaded Water Trend Taking Over TikTok, Explained

Scroll through TikTok or Instagram lately and you’ve probably seen someone building a towering, jewel-toned drink in a giant tumbler—fruit slices, fizzy water, a scoop of bright pink powder, maybe a splash of juice on top. That’s loaded water, and it has become one of the most talked-about wellness habits of the year. The pitch […]

Should you use an electrolyte supplement?

Now the question you and your wallet have been waiting for: Do you need to buy the trending electrolyte powders to add to your water? “Electrolytes are helpful when you have lost a lot of fluids through excessive sweating during an intense workout or when you have had an illness that caused a large amount of body fluid to be lost,” explains Dr. Lerebours. “The majority of people don’t require these as part of their daily routine.”

If you are going to give electrolytes a try after working out or while recovering from an illness, for example, Dr. Lerebours recommends looking for options with minimal sugar. Zero sugar electrolyte brands that may be helpful include LMNT and Ultima Replenisher. 

Natural electrolyte sources

If you do have an electrolyte imbalance, your doctor can recommend the best treatment based on the underlying cause, which may include methods such as IV fluids, medications or lifestyle changes. But you can also support healthy electrolyte levels at home through your diet without relying on pricey supplements.

“A well-balanced diet can provide the majority of an individual’s daily needs for electrolytes (with the exception of individuals with specific medical conditions),” says Dr. Lerebours. “The best food sources to meet your body’s daily electrolyte needs include fruits, vegetables, beans, dairy products, nuts, seeds and soup. Instead of focusing on a single ‘superfood,’ try to eat a variety of these foods each day.”

The bottom line on electrolyte imbalance

Electrolytes play an important role in your overall health and daily functioning, so discovering your levels are a bit out of whack can feel scary. The good news is there are plenty of ways to get your electrolyte levels back on track, from doctor-recommended treatments to adding more electrolyte-rich foods to your plate.

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For years, gym-goers have whispered the same warning, creatine will thin your hairline. The rumor has stuck around long enough to keep some people away from one of the most studied supplements on the market. Now researchers are pushing back with direct evidence, and the answer to whether creatine causes hair loss is finally coming into focus.

A 2025 randomized controlled trial in the Journal of the International Society of Sports Nutrition became the first study to directly assess hair follicle health following creatine supplementation, and the findings offer strong reassurance for anyone who has been hesitant to add the powder to their shaker bottle.

Where the creatine hair loss rumor started

The concern traces back to a 2009 study in the Clinical Journal of Sport Medicine that followed rugby players through three weeks of creatine supplementation. Researchers tracked testosterone, dihydrotestosterone (DHT) and the DHT-to-testosterone ratio. The study concluded that “creatine supplementation may, in part, act through an increased rate of conversion of T to DHT,” and called for further investigation into the long-term safety of those changes.

Importantly, the 2009 study did not measure hair loss, and none of the rugby players reported losing hair. But because DHT is linked to androgenetic (pattern) hair loss, the findings sparked a years-long assumption that creatine could accelerate balding. That single study became the foundation of a fitness-world rumor that has outlasted the evidence behind it.

Wellness

Why Women Over 50 Are Taking This Powerlifter’s Secret Supplement

Creatine has been a popular supplement in powerlifting circles for years. Now, it’s popping up as a great option for health-conscious women over 50—even if they are new to or don’t want to do any weight lifting. It actually has health benefits that reach far beyond the gym. Not surprisingly, supplement brands are jumping on […]

What the new research says about creatine and hair loss

The 2025 trial set out to test the rumor directly. Researchers recruited 45 resistance-trained males between the ages of 18 and 40 and randomly assigned them to either 5 grams of creatine monohydrate per day or a 5-gram maltodextrin placebo. Participants kept their usual diets and training routines, with blood samples collected at baseline and again after 12 weeks.

To measure hair-specific outcomes, the team used the Trichogram test and the FotoFinder system to evaluate hair density, follicular unit count and cumulative hair thickness. Thirty-eight participants completed the study.

The results showed no group-by-time interactions for any hormones or hair-related outcomes. While total testosterone rose and free testosterone dipped slightly over the 12 weeks, those changes happened independently of supplementation. There were no significant differences in DHT levels, the DHT-to-testosterone ratio or any hair growth measurements between the creatine and placebo groups.

“This study was the first to directly assess hair follicle health following creatine supplementation, providing strong evidence against the claim that creatine contributes to hair loss,” the researchers wrote.

Why experts say creatine is worth the hype

Creatine remains one of the most heavily researched supplements available, and experts continue to back its safety profile. “No other food or dietary supplement has as much supportive data,” Jose Antonio, PhD, an exercise physiologist at Nova Southeastern University, told Men’s Health.

Registered dietitian Kate Patton, MEd, RD, CSSD, LD, echoed that confidence in comments to Cleveland Clinic. “If you’re concerned about your testosterone, talk to your primary care doctor or an endocrinologist before using creatine,” Patton said. “But no conclusive evidence suggests that creatine increases testosterone or causes hair loss.”

Jason Mitchell, MD, executive vice president and chief medical officer at Geisinger, has called creatine a rare standout in a crowded supplement market. “When you take creatine monohydrate in conjunction with strength training, you actually do build additional strength and do build additional muscle mass,” Mitchell said on the American Medical Association’s “Health vs. Hype” podcast. “You have increased exercise capacity, you’re likely to build muscle [and] more rapidly develop more strength to be able to do more reps. It is a safe supplement that’s been studied really, really well.”

“It’s kind of fun to have a supplement that lives up to the hype, because there’s a lot of them that don’t,” he added. “It’s pretty safe. I can tell that to my patients who are 20, and I can tell that to my patients who are 80.”

What to expect when you start taking creatine

Creatine works differently for different bodies, and a few realistic expectations can help new users avoid frustration. Carolyn Brown, R.D., a nutrition counselor at Indigo Wellness Group, told Men’s Health that some early weight gain is normal. “Creatine is a quick way to add muscle, but not without some water weight, too,” Brown said. “Most people gain between two and four pounds of water retention in the first week.”

Mitchell offered a similar reminder for anyone watching the scale too closely. “Don’t get disappointed because you start the creatine and two weeks later you weigh two or three pounds more,” he said. “You will gain weight, but it’s muscle weight and it’s some water weight. So don’t be disappointed. Know that that extra muscle is going to burn calories and ultimately that’s going to help you burn fat later on.”

Creatine also isn’t a shortcut. “Creatine contains no calories, and has no impact on your fat metabolism,” said Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. “So taking creatine and not working out is just going to lead to nothing.”

How to choose the right creatine supplement

Not all creatine products are created equal, and experts recommend keeping the ingredient list simple. “If you’re going to add a supplement in, make sure it’s creatine monohydrate,” Brown said. “A lot of other supplements out there will have a lot of junk that you don’t need, and they’ll be much more expensive.”

Creatine monohydrate is the form used in the bulk of the published research, including the 2025 trial that examined hair follicle health. Sticking with it makes it easier to match what you’re taking to what scientists have actually studied.

Mitchell also urged perspective for anyone weighing creatine as a longevity or brain-health play. “Good cardiovascular health, exercising, treat your high blood pressure, treat diabetes, stay active, that’s the best thing you can possibly do for brain health. Don’t drink alcohol,” he said. “If you’re really looking to maximize your brain and your longevity, creatine would be low on the list and as an interesting thing versus things we know really help.”

The hair loss drug pipeline has cracked open after three decades of stagnation, and this time women aren’t an afterthought. Three new treatments are in late-stage clinical trials right now, with real data behind them and timelines that could put options on pharmacy shelves as soon as 2027. Here’s what you need to know.

Why haven’t there been new hair loss drugs for so long?

The FDA approved minoxidil in 1988 and finasteride in 1997, and nothing new for pattern hair loss followed for nearly 30 years. Part of the reason is that developing treatments safe enough for women has been genuinely hard.

Finasteride works by blocking DHT production throughout the body, which is one of the main reasons why it’s never been approved for women. Researchers spent decades searching for mechanisms that could work locally, at the follicle level, without hormonal side effects.

Life

Baldness Breakthrough? This New Drug Could Regrow Hair in 8 Weeks

Hair loss isn’t exclusive to one group of people—as a matter of fact, both men and women and individuals young and old deal with things like hair loss and balding for a number of reasons. Whether it be things like genetics, medication or autoimmune diseases like alopecia, adjusting to the way hair loss alters one’s […]

Which new hair loss treatments were designed for women?

Two of the three drugs were built for women from the start, and the third may also be suitable.

PP405, from Pelage Pharmaceuticals, is a topical small molecule that targets dormant hair follicle stem cells to restart growth at the cellular level rather than just slow loss. Pelage included women in its Phase 2a trial from the beginning, enrolling 78 men and women across diverse skin and hair types. No systemic absorption was detected, and Phase 3 trials are planned for 2026.

VDPHL01, from Veradermics, is a non-hormonal extended-release oral minoxidil tablet engineered to avoid the cardiovascular risks of immediate-release oral minoxidil. Veradermics is actively recruiting women for its dedicated Phase 3 Study 306 right now.

Clascoterone 5 percent, from Cosmo Pharmaceuticals, blocks DHT directly at the follicle without entering the bloodstream. Because it stays local, researchers believe it may be appropriate for women with pattern hair loss even though the completed Phase 3 trials enrolled only men.

Beauty

What to Know Before Starting a Hair Regrowth Treatment

If you’re somewhere in your late 30s to early 50s and you’ve started spotting more hair in your brush, on your pillow, or circling the shower drain, you are not imagining things. Hair loss in women is far more common than most people talk about, and far more nuanced than the conversation around men’s hair […]

What do the clinical results show so far?

Clascoterone has the most Phase 3 data behind it. The SCALP 1 and SCALP 2 trials enrolled 1,465 men across the US and Europe, the largest Phase 3 program ever run for a topical AGA treatment. A December 2025 press release from Cosmo Pharmaceuticals reported that SCALP 1 showed a 539 percent relative improvement in target-area hair count versus placebo and SCALP 2 showed 168 percent, with a favorable safety profile across both studies.

VDPHL01’s Phase 2/3 Study 302, with topline results released April 27, 2026, met all primary and key secondary endpoints with robust hair growth in both once-daily and twice-daily arms.

PP405 is earlier in development. Its Phase 2a results showed a significant clinical response in men with higher-degree hair loss by week 8 of observation. Consumer excitement around PP405 is currently running ahead of what the clinical data fully supports, so it’s worth keeping expectations grounded.

When will any of these treatments actually be available?

Clascoterone is furthest along. FDA and EU regulatory submissions are underway following 12-month safety follow-up completion in spring 2026, putting it on track for a potential 2027 approval.

VDPHL01 is targeting an NDA submission in early 2027 with estimated availability in late 2027 to early 2028. Phase 3 Study 304 data in men is expected in the second half of 2026, and the women’s trial is still recruiting.

PP405 is entering Phase 3 in 2026, which puts it furthest from market of the three.

Wellness

Best Hair Loss Treatment for Women, From Natural Fixes to Drugstore Finds

If your ponytail feels a little thinner or your scalp seems more visible lately, you’re not imagining things. Hair loss, thinning and shedding becomes increasingly common with age, and menopause is a top culprit. The good news? There are plenty of affordable hair loss treatment options for women—from drugstore finds to DIY kitchen remedies—that can […]

What can you do for hair loss right now while you wait?

You don’t have to wait on the pipeline to take action. Topical minoxidil is the most accessible starting point for both women and men, and a dermatologist can evaluate whether off-label oral minoxidil makes sense for your situation.

Red light therapy, also called low-level laser therapy, works through a completely different mechanism than any of these drugs and can be layered on top of whatever you’re already using.

A 2026 12-month prospective trial in Dermatologic Therapy found sustained improvements in hair density over a full year for pattern hair loss, with additive effects when laser therapy was combined with minoxidil. At-home FDA-cleared devices make it easy to build into a daily routine, and represent one of the most evidence-backed things you can start right now while the next generation of hair loss drugs moves toward approval.

Odds are you’ve heard of fibermaxxing, the TikTok trend of increasing your fiber intake for everything from weight loss to digestive health. So it’s no surprise that fiber gummies (like Trader Joe’s wildly popular Sweet & Sour Gummy Worms) are taking social media by storm these days. But does “candy fibermaxxing” actually work? We asked dietitians to break down the benefits, side effects and whether or not fiber gummies are worth adding to your cart. Read on for their surprising take. 

Why fiber is so important for your health 

“Fiber is a type of carbohydrate that your body can’t fully digest,” explains Kristen Kuminski, RD, CDN, an advisor for The RX Index. “Unlike sugars and starches that get broken down and absorbed, fiber moves through the digestive tract relatively intact. There are two main types—soluble, which dissolves in water and forms a gel-like substance, and insoluble, which adds bulk and keeps things moving.”

Kuminski adds that most high-fiber foods contain both soluble and insoluble fiber, but at different quantities, both supporting your health. Not only does fiber aid digestion and healthy bowel movements, it also helps you feel fuller longer (which boosts weight loss) and helps lower high cholesterol levels. The recommended amount of fiber women under 50 need is about 25 to 28 grams a day. “Women over 50 can often target the lower end of that, around 21 grams, because caloric intake tends to decrease with age and the ratio still holds,” Kuminski adds. 

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Women Over 50 Are Losing 100+ lbs With This “Super Fiber” — Without Feeling Deprived

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What are fiber gummies?

Fiber gummies are a fun, and sweet, new upgrade to the fibermaxxing trend. “The candy angle is a newer twist where people are leaning into high-fiber snacks and sweets, things that look like treats but happen to deliver a meaningful fiber hit,” says  Kuminski. “It started showing up seriously on TikTok, and the Trader Joe’s gummy worm situation accelerated the conversation considerably.”

Essentially, fiber gummies are edible dietary supplements that contain added fiber, such as inulin and soluble corn fiber, often derived from plants, says Kuminski. You can find them online and in stores in a variety of flavors and sugar contents. While the Trader Joe’s fiber gummies aren’t technically a dietary fiber supplement (they’re meant to be a sweet treat), they do contain a whopping 14 grams of fiber per 35-calorie serving. Other brands, such as Metamucil Fiber Gummies and Miralax MiraFiber Gummies, are designed to be dietary supplements to support digestive health.

3 health benefits of fiber gummies

Many of the benefits of fiber gummies come from the fiber content itself. Kuminski shares three of the key benefits:

Better digestion 

Soluble fiber specifically helps our body actually absorb the water we drink, which keeps you regular by softening your stool, explains Kuminski. “For anyone dealing with mild constipation, even a few grams of supplemental fiber daily can make a noticeable difference if they’re also drinking enough water,” adds Kuminski. 

More stable blood sugar

The glucose in our small intestine can impact blood sugar spikes after a meal, but soluble fiber slows how much of this sugar is absorbed in our intestines, says Kuminski. “For people managing insulin resistance or prediabetes, consistently hitting fiber targets, including through supplements, can contribute to better glucose control over time,” she explains. Bonus: Keeping your blood sugar levels steady helps support healthy weight loss, too.

Improved gut health 

Fibers that are fermentable like chicory root and inulin work as prebiotics that support good bacteria in thriving while also helping our gut barrier remain stable, shares Kuminski. “This is where the long-term gut health benefits come from. and it’s a legitimate effect even from a supplemental source,” she adds. 

Potential side effects of fiber gummies 

While Kuminski says candy options like Trader Joe’s Sweet & Sour Gummy Worms like Trader Joe’s Sweet & Sour Gummy Worms could help with constipation, it’s important to be mindful of how much fiber you’re consuming. 

“FourteenFourteen grams of fiber in eight pieces of candy is not subtle,” explains Kuminski. “That’s half the recommended daily value in what most people would treat as a casual snack, and that’s before you factor in that the bag contains close to 70 grams total.”

Whether you’re going to give the Trader Joe’s candy a try or stick to dietary dietary fiber gummies, Johannah Katz, RD, a dietitian with Consumer Health Digest, shares aa reminder to pace yourself. “Start slow,” Katz says. “Do not start with a full serving of a high-fiber candy if you are not already eating a high-fiber diet. I would start with a small amount, drink plenty of water and see how your body responds. When choosing a fiber gummy, look at the serving size, total fiber per serving, added sugar, sugar alcohols and the type of fiber used.” 

Weight Loss

Could a Candy Bar Heal Your Gut? This Woman Says Yes—Here’s Why

How can this be? I’m too young to get colon cancer! Katie Lefkowitz, 36, despaired after receiving a diagnosis of a rare genetic syndrome that significantly increases her risk of colon cancer. Katie’s doctors prescribed a complete diet overhaul, eliminating all processed foods and refined sugars and adding plenty of fruits and vegetables.  “Increased fiber […]

Do fiber gummies actually work?

Now the question you’re likely wanting an answer to before you go out and spend $20, $30 or even $50 on a pack of fiber gummies: Do they work?

“They work for what they are,” says Kuminski. “[They’re] a convenient way to add a few grams of fiber consistently. The evidence that soluble fiber from supplements, including inulin and psyllium-based gummies, does support benefits for gut regularity and cholesterol. What they can’t replicate is the full package you get from whole-food fiber sources [such as] the vitamins, minerals, antioxidants and varied fermentable compounds that feed a diverse gut microbiome.”

The bottom line on fiber gummies

“A fiber gummy gets you fiber,” Kuminski notes. “An apple gets you fiber plus quercetin plus potassium plus water content that helps the fiber work.” In short, while they can help in a pinch to help you reach your daily goals, it’s better to get your fiber from nutrient-dense, whole-food sources as much as possible. (Check out some of our favorite high-fiber foods.)

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.