Smart Supplementation for Strength, Energy & Resilience
My Recommended Daily Support for Thriving in Midlife and Beyond
Fuel. Strengthen. Thrive.
Why Supplement?
While food is our foundation, the right supplements can bridge nutritional gaps, support hormone balance, reduce inflammation, and help you feel and function better, especially during midlife shifts. Here’s what I recommend and why:
Creatine Monohydrate – 5g Daily
Why: Supports muscle strength, brain health, and energy. Especially helpful for women 40+ to maintain lean mass and cognitive function.
How: Mix into water or a smoothie. Can be taken any time of day.
Note: Safe for daily use; not just for bodybuilders!
Magnesium Glycinate – 320–600mg Daily
Why: Calms the nervous system, improves sleep, eases anxiety, and supports blood sugar and muscle recovery. Many women are deficient.
How: Take in the evening for sleep support. Start with 320mg and adjust as needed.
Tip: Glycinate form is gentle on the stomach and absorbs well.
Berberine – 500mg 2–3x Daily (with meals)
Why: Helps manage insulin resistance, supports healthy blood sugar levels, and may aid in fat metabolism.
Especially helpful for midlife weight gain linked to blood sugar dysregulation.
Caution: Before taking, we will discuss whether this is recommended for you to take and how to take it. Need to confirm interactions with other medications (especially for blood sugar or blood pressure).
Ashwagandha – 300–600mg Daily
Why: Adaptogenic herbs help the body cope with stress, reduce cortisol, support mood, and improve sleep quality.
How: Consistent use is key. Take with food, and I will direct you in the afternoon and evening. Usually, 300 mg in late afternoon and 300mg before bed.
Note: Look for KSM-66 or Sensoril standardized extracts for potency.
Omega-3 Fatty Acids (EPA/DHA) – 1,000–2,000mg Daily
Why: Reduces inflammation, supports brain and heart health, and eases joint stiffness. Many diets lack enough omega-3s.
Tip: Choose high-quality fish oil or algae-based omega-3s. Refrigerate to prevent spoilage.
Vitamin D3 with K2 – 2,000–5,000 IU D3 (with 90–120 mcg K2)
Why: Supports immunity, bone health, and hormone function. Vitamin K2 ensures calcium goes to bones, not arteries.
How: Consume with a fatty meal for better absorption.
Note: Check levels via blood test to personalize the dose.
Fermented Foods – 1–2 Servings Daily (e.g., Sauerkraut, Kimchi, Kefir)
Why: Natural source of probiotics to support digestion, gut health, and immunity.
How: Add to meals—just a few forkfuls of sauerkraut or a spoon of yogurt counts.
Tip: Opt for unpasteurized and refrigerated versions to preserve live cultures.
These recommendations are safe, science-backed, and chosen to complement a whole-food-based lifestyle. You don’t need to take everything all at once. Start where it feels right and build gradually. Consult with your doctor before adding new supplements, especially if you’re taking medications or managing a health condition.
In our 1:1 sessions or Thrive group, we fine-tune these choices based on your specific needs, goals, and labs. Reach out if you’d like deeper guidance!