As a personal trainer, health coach, mother, and wife in my 60s, I’ve learned that supplements can be a powerful tool for supporting energy, immunity, and overall well-being, especially during midlife. In this article I will give you a realistic picture of the daily supplements I take morning and evening to stay strong, feel balanced and keep my body functioning at its best.
Let me start by saying this: Supplements are not magic, but for me they are part of my life insurance policy. I eat well, I exercise regularly, and I prioritize sleep and stress management. But despite all that, I still take supplements to fill in the gaps and support my body during postmenopause and the aging process.
Think of it this way: you wear a seat belt even if you don’t intend to crash. Supplements are my version of that seat belt. They give me peace of mind and support areas I know I need based on blood work, symptoms and how I feel on a daily basis.
But the thing is: your body is different than mine. You don’t have to copy my exact routine. Supplements should be personalized based on your health history, hormone levels and lifestyle. The goal is not to cover everything under the sun, but to find out what You you should feel your best.
These are the supplements I personally use based on what has worked for my body, my lab results, and how I feel every day. I’m here to share what has helped me as a 59-year-old woman who has been through all the stages – pregnancy, perimenopause and now post-menopause – and who has been in the health and wellness industry for over 35 years.
A few important notes before we dive in:
- I’m not your doctor.
- You don’t need everything on this list.
- I may earn a small commission if you purchase something through one of my links.
- Always read labels and talk to your healthcare provider before starting anything new, especially if you are taking medications or have health problems.
That said, I’ll share exactly what I use, why I use it, and what has worked (and hasn’t) for me so you can feel empowered to build your own routine.
My daily morning supplement routine
These are the supplements I take every morning.
AG1
This is essentially my daily nutritional insurance. It is a high-quality, all-in-one supplement that supports energy, gut health and immunity. For those of us juggling busy lifestyles, fluctuating hormones and aging bodies, it’s a powerful way to fill nutritional gaps with ease and consistency.
It replaces my multivitamin, all the minerals I was taking, adaptogens and probiotics. It’s all in this one drink. AG1 has completely simplified my supplement game. Check out my full AG1 review for even more details!
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Collagen
I take collagen every morning for my skin, joints, hair, nails and a little boost of protein. I’m trying to grow my hair ;-). I immediately mix it with my AG1 and shake it up.
Read more about the benefits of collagen and why I use it in my daily routine!
Here are two collagen brands I recommend:
Vitamin D3 + K2
This is for your hormones, bones, mood, immunity. Almost everyone I know has a deficiency, and it affects literally everything! You have to take these together. The K2 ensures that it is actually recorded properly.
Check out the 14 signs of vitamin D deficiency to look out for.
Here are two vitamin D3 + K2 brands I recommend:
Omega-3
This is for overall health, heart, brain and eye health, as well as supporting the immune system and reducing inflammation. These are the EPA, DHA and ALA. Yes, walnuts and chia seeds have ALA, but you get the DPA and EPA from fish and I don’t eat fish every day.
Here are two omega 3 brands I recommend:
Vitamin C
This is for your immune system! And your skin, mood and stress. In short, it is the miracle vitamin that is cheap and water-soluble. You cannot overdose on vitamin C; I take a dose of vitamin C every day.
Here are two vitamin C brands I recommend:
My supplement routine during every workout
These are the supplements I take with every workout.
Electrolytes
Using electrolytes improves my hydration and helps fuel my workouts. I feel so much better when I take electrolytes before workouts and long days of activity. They make me feel more energetic overall.
Yes, they are salty, but there is a lot of science and information about the FDA’s deception about sodium and why we crave sodium. I use ½ pack before my training and ½ pack later in the day for energy.
Read my full LMNT Electrolyte review to see why I chose this clean brand!
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Amino acids
These help fuel my workout without actually eating a meal. Well-known female lawyer, Dr. Stacy Sims, recommends having something small before you exercise, even if it is just a small scoop of protein powder in water.
It helps keep your blood sugar levels stable, reduces strain on the body and supports better muscle performance. You don’t need a full meal, just enough to fuel your body and get more out of your workout.
I use Perfect Aminos and stir them into a small cup of coffee before exercising. There are no calories, just the amniotic fluid that fuels my workout. They don’t break your fast, but add fuel to your muscles.
Here is the amino acid supplement I recommend:
My supplement routine after every workout
These are the supplements I take after every workout.
Protein Powder
It is for muscle repair and recovery, metabolism, hormones, blood sugar, satiety. I use a whey protein powder after my workout to refuel. It helps me achieve my daily goal. Protein powder isn’t for everyone, but I love it.
I make a protein smoothie for breakfast with a scoop of protein powder, cottage cheese, frozen fruit and almond milk! Between the collagen, amino acids and protein powder, I have almost 50g of protein in the morning.
Just started with protein powder? Check out my full review of the best protein powder options!
Here are two brands of protein powder that I recommend:
My evening supplement routine
These are the supplements taken every night before bed.
Turmeric
Turmeric mainly due to its active component curcumin. There are many great health benefits of turmeric that stem from its anti-inflammatory and antioxidant properties.
I enjoyed the Organifi Gold Turmeric Tea every night for the past 5 years. Lots of tasty ingredients, no sugar and helps with evening relaxation.
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I also recommend this turmeric supplement:
I take magnesium for sleep, stress, muscle recovery and regularity. There are many forms of magnesium that target specific things. Check out these 9 magnesium deficiency symptoms to look out for!
These are the magnesium supplements I recommend:
Additional supplements
These are supplements that I don’t use because I personally don’t need them at the moment. But a lot of women ask me about this and some of these may be smart to use depending on your needs.
These are the supplements and brands I recommend:
Calcium
Calcium supplements may be especially helpful for women who do not get enough from their diets And do not do regular strength training, as both are essential for maintaining strong bones. As estrogen decreases during menopause, bone loss accelerates, and if you don’t lift weights or eat calcium-rich foods, a supplement can help support bone density and reduce the risk of fractures.
These are the six early warning signs of osteoporosis to look out for.
Here are the calcium supplements I recommend:
Fiber
We need plenty of fiber every day to support digestion, stabilize blood sugar levels, keep things moving and nourish a healthy gut. The recommended amount is at least 25 grams per day and if you don’t poop daily, you need more fiber.
These are good sources of fiber to add to your diet, as well as as a supplement if needed. (I also eat chis seeds most days which contain 10g of fiber in about 2 tablespoons!)
These are the fiber supplements I recommend:
Immunity
To prevent you from becoming unconscious due to the cold of your children or grandchildren. This keeps your system strong when you run on empty or feel exhausted.
These are the immunity supplements I recommend:
Joint support
Joint supplements may be a good option for women who experience stiffness, pain, or decreased mobility, especially during or after menopause, when estrogen drops and inflammation can increase.
If you don’t exercise regularly or you’re starting to notice joint discomfort during daily activities or workouts, a quality joint supplement can help support flexibility and reduce inflammation.
These are the joint supplements I recommend:
CoQ10
This supports heart health, cellular energy and can help combat fatigue and brain fog.
These are the CoQ10 supplements I recommend:
Creatine
Creatine isn’t just for bodybuilders… it’s a powerful supplement for middle-aged women who want to maintain muscle mass, increase strength and support brain health.
I jumped on this bandwagon months ago and I’m so glad I did! Check out my complete creatine experience to see why I finally started doing it.
What I noticed: My knees no longer hurt during lunges (huge gain), and while I didn’t feel a crazy rush of energy, I already have a lot of energy. I use it as much for the muscle and joint support as for the brain health benefits.
And that myth about gaining 3 to 5 pounds of water weight instantly? Not my experience at all. Yes, creatine draws water into your muscles, which is actually a good thing for strength and recovery, but I didn’t see a big jump on the scale.
These are the brands I recommend:
Digestive enzymes
Many of you complain that you need these and they do work for those of you who get bloated from eating roughage and other foods.
These are the brands of digestive enzyme supplements I recommend:
I hope this glimpse into my personal supplement routine helps you feel more informed and not overwhelmed. Remember, there is no one-size-fits-all solution when it comes to your health. Most importantly, tune into your body, get curious about how you feel, and work with a trusted healthcare provider to create a supplement plan that actually provides support. You.
Whether you’re going through midlife changes, trying to boost your energy, or just looking for some extra support, you’re not alone. I am here with you, learning and evolving as well. Take what resonates, leave what doesn’t and trust yourself in the process.
Here’s to feeling strong, supported and alive at every stage of life!
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