As a private coach, well being coach, mother, and lady in my 50s, I’ve discovered that dietary supplements is usually a highly effective instrument for supporting power, immunity, and total well-being—particularly throughout midlife. On this article, I’m providing you with a real-life take a look at the each day dietary supplements I take—morning and night time—to remain robust, really feel balanced, and preserve my physique working at its finest.

Let me begin by saying this: dietary supplements aren’t magic—however for me, they’re a part of my insurance coverage coverage. I eat effectively, I train repeatedly, and I prioritize sleep and stress management. However even with all of that, I nonetheless take dietary supplements to assist fill within the gaps and help my physique as I navigate publish menopause and the growing older course of.

Consider it like this: you put on a seatbelt even in case you don’t plan to crash. Dietary supplements are my model of that seatbelt—they offer me peace of thoughts and help areas I do know I would like primarily based on bloodwork, signs, and the way I really feel everyday.

However right here’s the factor—your physique is completely different than mine. You don’t want to repeat my actual routine. Dietary supplements needs to be customized primarily based in your well being historical past, hormone levels, and way of life. The purpose isn’t to take all the pieces beneath the solar, it’s to determine what you have to really feel your finest.

These are the dietary supplements I personally take—primarily based on what’s labored for my physique, my lab outcomes, and the way I really feel each day. I’m right here to share what has helped me as a 59-year-old lady who’s been via all of the levels—being pregnant, perimenopause, and now publish menopause—and who’s been within the well being and wellness area for over 35 years.

A couple of essential notes earlier than we dive in:

• I’m not your physician.
• You don’t want all the pieces on this checklist.
• I could earn a small fee if you are going to buy via a few of my hyperlinks.  
• All the time learn labels and speak to your healthcare supplier earlier than beginning one thing new—particularly in case you’re managing medicines or well being situations.

So with that stated, I’ll share precisely what I exploit, why I exploit it, and what’s labored (and never labored) for me—so you may really feel extra empowered to construct your individual routine. 

My Every day Morning Complement Routine 

These are the dietary supplements I take each morning.

AG1

That is primarily my each day dietary insurance coverage. It’s a high-quality, all-in-one complement that helps power, intestine well being, and immunity. For these of us juggling a busy way of life, fluctuating hormones, and growing older our bodies, it’s a strong approach to fill dietary gaps with ease and consistency.

It replaces my multi-vitamin, any minerals I used to take, adaptogens and probiotics-It’s all on this one drink. AG1 has completely simplified my complement sport. Take a look at my full AG1 review for much more particulars!

Use my coded link to get a free canister, scoop, shaker bottle, Vit D+Okay and 5 journey packets along with your first order!

Collagen

I take collagen each morning for my pores and skin, joints, hair, nails and slightly enhance of protein. I’m attempting to maintain my hair rising ;-). I combine it proper in with my AG1 and shake it up. 

Be taught extra concerning the benefits of collagen and why I exploit it in my each day routine!

Listed here are two collagen manufacturers I like to recommend:

Vitamin D3 + K2

That is to your hormones, bones, temper, immunity. Virtually each individual I do know is poor, and it issues for actually all the pieces! You need to take these collectively. The K2 helps it truly soak up correctly.

Take a look at the 14 signs of vitamin D deficiency to look at for.

Listed here are two Vitamin D3 + K2 manufacturers I like to recommend:

Omega 3

That is for total well being, coronary heart, mind, and eye well being, in addition to supporting the immune system and reducing inflammation. That is the EPA, DHA and ALA. Sure, walnuts and chia seeds have ALA however you get the DPA and EPA from fish and I don’t eat fish on a regular basis.

Listed here are two omega 3 manufacturers I like to recommend:

Vitamin C

That is to your immune system! And your pores and skin, temper and stress. Principally, it’s the miracle vitamin that’s low cost and water soluble. You may’t overdose on Vitamin C– I load up each day.

Listed here are two Vitamin C manufacturers I like to recommend:

My Complement Routine Throughout Each Exercise

These are the dietary supplements I take with each exercise.

Electrolytes

Utilizing electrolytes enhance my hydration and assist gas my exercises. I really feel so significantly better when utilizing electrolytes for exercises and lengthy days of exercise. They make me really feel total extra energetic.

Sure, they’re salty however there’s plenty of science and data on the FDA’s misguidance on sodium and why we crave sodium. I exploit ½ packet for my exercise and ½ packet later within the day for power.

Learn my full LMNT electrolyte review to see why I selected this clear model!

Use my LMNT Electrolytes coded link to get a free pattern pack of eight completely different flavors with any buy!

Amino Acids

These assist to gas my exercise with out truly consuming a meal. Well-known feminine advocate, Dr. Stacy Sims, recommends having a little something earlier than you’re employed out-even only a small scoop of protein powder in water.

It helps regular your blood sugar, reduces stress on the physique, and helps higher muscle efficiency. You don’t want a full meal-just sufficient to gas your physique and get extra out of your exercise.

I exploit Excellent Aminos and stir them in a small cup of espresso earlier than my exercise. There are not any energy simply the amnio acids to gas my exercise. They don’t break your quick however add gas to your muscle tissue.  

Right here is the amino acid complement I like to recommend:

My Complement Routine After Every Exercise

These are the dietary supplements I take after every exercise.

Protein Powder

It’s for muscle restore and restoration, metabolism, hormones, blood sugar, satiety. I exploit a whey protein powder after my exercise to refuel. It helps me hit my each day purpose. Protein powder will not be for everybody however I like it. 

I make a protein smoothie for breakfast that has a scoop of protein powder, cottage cheese, frozen fruit and almond milk! Between the collagen, amino acids and protein powder – I’ve virtually 50 g of protein within the morning.

Simply getting began with protein powder? Take a look at my full breakdown of the best protein powder choices!

Listed here are two protein powder manufacturers I like to recommend:

My Night Complement Routine

These are the dietary supplements every night at bedtime.

Turmeric

Turmeric primarily via its lively part curcumin. There are many nice health benefits of turmeric that come from its anti-inflammatory and antioxidant properties.

I’ve loved the Organifi Gold Turmeric Tea each night time for the previous 5 years. A number of yummy components, no sugar and helps with night leisure.  

Use my Organifi Gold Tea coded link to get an extra 20% off at checkout routinely (Tastes like a creamy chai!)

I additionally suggest this turmeric complement:

I take magnesium for sleep, stress, muscle restoration and regularity. There are numerous types of magnesium that concentrate on particular issues. Take a look at these 9 symptoms of magnesium deficiency to be careful for!

These are the magnesium dietary supplements I like to recommend:

Further Dietary supplements

These are dietary supplements I don’t take as a result of I personally don’t want them proper now. However many ladies ask me about these and a few of these might sensible so that you can take relying in your wants.

Listed here are the dietary supplements and types I like to recommend: 

Calcium

Calcium dietary supplements may be particularly useful for girls who aren’t getting sufficient via meals and aren’t doing regular strength training—since each are key to sustaining robust bones. As estrogen declines in menopause, bone loss hurries up, and in case you’re not lifting weights or consuming calcium-rich meals, a complement might help help bone density and cut back fracture threat.

These are the 6 early warning signs of osteoporosis to look at for.

Listed here are the calcium dietary supplements I like to recommend:

Fiber

We want satisfactory fiber each day to help digestion, stabilize blood sugar, preserve issues shifting, and gas a wholesome intestine. The really helpful quantity is 25 grams per day not less than and in case you aren’t pooping each day, you want extra fiber.

These are good sources of fiber so as to add to your food regimen, in addition to a complement if wanted.

Listed here are the fiber dietary supplements I like to recommend:

Immunity

For avoiding getting knocked out by your youngsters or grandkids chilly. This retains your system robust when you’re working on empty or feeling rundown. 

These are the immunity dietary supplements I like to recommend:

Joint Help

Joint dietary supplements is usually a nice possibility for girls experiencing stiffness, aches, or diminished mobility—particularly throughout or after menopause when estrogen drops and irritation can enhance.

Should you’re not shifting repeatedly otherwise you’ve began to note joint discomfort throughout on a regular basis actions or exercises, a top quality joint complement might assist help flexibility and cut back irritation.

These are the joint dietary supplements I like to recommend:

CoQ10

This helps coronary heart well being, mobile power, and might help struggle off fatigue and brain fog.

These are the CoQ10 dietary supplements I like to recommend:

Creatine

Creatine isn’t only for bodybuilders…it’s a strong complement for midlife girls trying to preserve muscle mass, enhance power, and help mind well being.

I jumped on this bandwagon months in the past and I’m so glad I did! Take a look at my full creatine experience to see why I lastly began taking it.

What I’ve observed: my knees don’t ache throughout lunges anymore (enormous win), and whereas I didn’t really feel a loopy power surge, I have already got a number of power. I’m taking it as a lot for the muscle and joint help as I’m for the mind well being advantages.

And that delusion about immediately gaining 3–5 kilos of water weight? Not my expertise in any respect. Sure, creatine pulls water into your muscle tissue which is definitely factor for power and restoration however I didn’t see any huge soar on the size.

Listed here are the manufacturers I like to recommend:

Digestive Enzymes

A lot of you complain that you just want these and so they do work for these of you who get bloated from consuming roughage and different meals.

These are the digestive enzyme complement manufacturers I like to recommend:

I hope this peek into my private complement routine helps you’re feeling extra knowledgeable—not overwhelmed. Bear in mind, there’s no one-size-fits-all answer relating to your well being. What issues most is tuning into your physique, getting interested in how you’re feeling, and dealing with a trusted healthcare supplier to construct a complement plan that truly helps you.

Whether or not you’re navigating midlife modifications, attempting to spice up your power, or simply in search of slightly additional help—you’re not alone. I’m proper right here with you, studying and evolving too. Take what resonates, depart what doesn’t, and belief your self within the course of.

Right here’s to feeling robust, supported, and vibrant—at each stage of life!