It’s been a while since I did a supplement update, and I get a lot of requests to share my favorite supplements, so here we go! I’ve been taking this collection of supplements for over six months, and feel it’s working well to support me at my current stage of life. Of course, what works for one may not work for another, so I can’t guarantee anything! All I can do is share my experience, and hope that it helps a few of you! None of these supplements are sponsored or paid partnerships, and I purchase them all myself, directly from their websites when possible! I take my supplements at night, but you can take them whenever you like unless otherwise noted. In no particular order, here are my supps!
I take Vitamin D for bone health, as well as a host of other health benefits! More and more data has shown that Vitamin D is critical for immune health, muscle function, and brain cell health. I had my level checked, and it was at the low end of normal, so I take 1000-2000 mg per day. I like the vegan gummies because they feel like a little treat after dinner!
As a 48-year-old nearing menopause, I’ll take all the hormonal support I can get! I used to take a supplement called Oona, with black cohosh and chaste tree (vitex) for hormonal balance, but they went out of business. This multi contains black cohosh, which seems to help smooth out some of the symptoms of PMS for me. The serving is 2 tablets, but I normally take one, since I try to get most of my basic vitamins and nutrients from my food sources.
I like the quality of the supplements by Dr. John Douillard, an ayurvedic practitioner in Boulder, Colorado. This form of iron, called ferrous bisglycinate, has raised my ferritin level from 17 to the mid 40s. As a vegetarian who is not consuming heme-iron from animal sources, I’m at risk of lower ferritin levels, which can lead to iron deficiency, which can make you feel tired and have trouble recovering after exercise. I definitely notice a difference in my athletic performance and energy levels since starting this supplement. I’d recommend having your serum ferritin level checked before starting this, since you may not need it!
Another supplement for female hormonal support, vitex helps even out moods and other symptoms around my cycle. After age 40, my PMS symptoms got markedly worse, even as my actual period diminished in flow and duration. This stuff helps defang the tiger, and my family appreciates that!
An amazing source of gamma linoleic acid, evening primrose oil has been really helpful in strengthening my skin, making it more resilient and less prone to perioral dermatitis. I have noticed that my skin looks more red and inflamed if I stop taking it, so now I don’t stop taking it! EPO can also help with breast tenderness and mood around your cycle—bonus! It’s not recommended if you’re pregnant or trying to conceive, but it’s safe for breastfeeding.
About a year ago, I noticed more and more hair coming out during my showers, and my hair felt thinner than normal. This can happen periodically due to hormonal changes or stress, but I wanted to give my hair some extra support. Since taking this, I’ve noticed that I’m losing less hair, and that’s enough to make me keep it in the rotation.
This is a relatively new addition, but I’ve been taking it for over six months now, and I can say I notice a change. Also known as pentadecanoic acid, Fatty15 is an essential fatty acid that was discovered during research on bottlenose dolphins, whose aging process is similar to that of humans, and the science I’ve read about it is pretty convincing. Since I started it, I’ve noticed a sharpening of my focus, like my brain is more clear and quick in its processing. I also think it has helped improve the quality of my sleep. Hopefully it’s doing lots of other good things on a cellular level, too!
This was recommended to me by my allergist, as part of a regimen to reduce my severe seasonal allergies. I’ve also been doing weekly allergy shots, so I’m interested to see if things look different when May and June roll around this year!
Triple Calm Magnesium (PM only)
I take this for two reasons: it helps me sleep more soundly, and seems to diminish the frequency of a mild arrhythmia called SVT that I experience sometimes by keeping my magnesium levels in a healthy place. I’ve tried TONS of magnesium supplements over the years, but this one has zero side effects and the effect on sleep has been noticeable.
Low-Dose Melatonin (PM only)
I’ve also tried lots of brands of melatonin. Most of them contain a dose of 3mg or higher, which leaves me feeling hungover and crabby the next day, so I gave up on melatonin until I found this formula. I take 5 drops, which is a ½ milligram dose, before bed. I find that if I wake up in the night, I’m more likely to fall back asleep with this tiny dose of melatonin on board.
Because I drink reverse osmosis filtered water at home, I add this blend of trace minerals and electrolytes to my water at home. I add a sprinkle to each bottle of water I drink, and I *try* to drink at least 90 ounces of water a day. Some days are better than others, but there’s no doubt that I feel better when I’m hydrated!
Hope you find something helpful in this Suppdate, and please reach out to us with questions by clicking the button below!