As a private coach, well being coach, mother, and girl in my 60s, I’ve discovered that dietary supplements generally is a highly effective software 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 day by day dietary supplements I take -morning and night- to remain robust, really feel balanced, and maintain my physique operating 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 recurrently, and I prioritize sleep and stress administration. However even with all of that, I nonetheless take dietary supplements to assist fill within the gaps and assist my physique as I navigate publish menopause and the growing older course of.
Consider it like this: you put on a seatbelt even for those who don’t plan to crash. Dietary supplements are my model of that seatbelt. They provide me peace of thoughts and assist areas I do know I would like based mostly on bloodwork, signs, and the way I really feel daily.
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 personalised based mostly in your well being historical past, hormone ranges, and way of life. The aim isn’t to take every thing underneath the solar, it’s to determine what you must really feel your finest.
These are the dietary supplements I personally take based mostly on what’s labored for my physique, my lab outcomes, and the way I really feel day by day. I’m right here to share what has helped me as a 59-year-old girl who’s been by means of all of the phases – being pregnant, perimenopause, and now publish menopause – and who’s been within the well being and wellness discipline for over 35 years.
Just a few vital notes earlier than we dive in:
- I’m not your physician.
- You don’t want every thing on this record.
- I could earn a small fee if you are going to buy by means of a few of my hyperlinks.
- All the time learn labels and discuss to your healthcare supplier earlier than beginning one thing new-especially for those who’re managing drugs or well being circumstances.
So with that mentioned, 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 Day by day Morning Complement Routine
These are the dietary supplements I take each morning.
AG1
That is basically my day by 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 robust 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 recreation. Try my full AG1 assessment for much more particulars!
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Collagen
I take collagen each morning for my pores and skin, joints, hair, nails and a bit enhance of protein. I’m making an attempt to maintain my hair rising ;-). I combine it proper in with my AG1 and shake it up.
Be taught extra concerning the advantages of collagen and why I exploit it in my day by day routine!
Listed below 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 every thing! You need to take these collectively. The K2 helps it really take in correctly.
Try the 14 indicators of vitamin D deficiency to look at for.
Listed below 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 lowering irritation. 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 below 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 possibly can’t overdose on Vitamin C– I load up day by day.
Listed below 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 gasoline my exercises. I really feel so a lot 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 may be 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 assessment to see why I selected this clear model!
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Amino Acids
These assist to gasoline my exercise with out really consuming a meal. Well-known feminine advocate, Dr. Stacy Sims, recommends having a bit one thing 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 gasoline your physique and get extra out of your exercise.
I exploit Good Aminos and stir them in a small cup of espresso earlier than my exercise. There aren’t any energy simply the amnio acids to gasoline my exercise. They don’t break your quick however add gasoline to your muscle mass.
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 day by day aim. Protein powder isn’t for everybody however I find it irresistible.
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? Try my full breakdown of the finest protein powder choices!
Listed below 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 by means of its lively element curcumin. There are many nice well being advantages of turmeric that come from its anti-inflammatory and antioxidant properties.
I’ve loved the Organifi Gold Turmeric Tea each evening for the previous 5 years. A lot of yummy substances, no sugar and helps with night rest.
Use my Organifi Gold Tea coded hyperlink to get an extra 20% off at checkout routinely (Tastes like a creamy chai!)
I additionally advocate this turmeric complement:
I take magnesium for sleep, stress, muscle restoration and regularity. There are various types of magnesium that target particular issues. Try these 9 signs 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 good so that you can take relying in your wants.
Listed below are the dietary supplements and types I like to recommend:
Calcium
Calcium dietary supplements might be particularly useful for girls who aren’t getting sufficient by means of meals and aren’t doing common energy coaching—since each are key to sustaining robust bones. As estrogen declines in menopause, bone loss accelerates, and for those who’re not lifting weights or consuming calcium-rich meals, a complement may also help assist bone density and scale back fracture threat.
These are the 6 early warning indicators of osteoporosis to look at for.
Listed below are the calcium dietary supplements I like to recommend:
Fiber
We’d like satisfactory fiber day by day to assist digestion, stabilize blood sugar, maintain issues transferring, and gasoline a wholesome intestine. The beneficial quantity is 25 grams per day a minimum of and for those who aren’t pooping day by day, you want extra fiber.
These are good sources of fiber so as to add to your weight-reduction plan, in addition to a complement if wanted. (I do eat chis seeds most days additionally which have 10 g of fiber in round 2 tbsp!)
Listed below are the fiber dietary supplements I like to recommend:
Immunity
For avoiding getting knocked out by your children or grandkids chilly. This retains your system robust if you find yourself operating on empty or feeling rundown.
These are the immunity dietary supplements I like to recommend:
Joint Assist
Joint dietary supplements generally is a nice choice for girls experiencing stiffness, aches, or lowered mobility particularly throughout or after menopause when estrogen drops and irritation can enhance.
In case you’re not transferring recurrently otherwise you’ve began to note joint discomfort throughout on a regular basis actions or exercises, a high quality joint complement might assist assist flexibility and scale back irritation.
These are the joint dietary supplements I like to recommend:
CoQ10
This helps coronary heart well being, mobile power, and may also help combat off fatigue and mind fog.
These are the CoQ10 dietary supplements I like to recommend:
Creatine
Creatine isn’t only for bodybuilders…it’s a robust complement for midlife ladies seeking to keep muscle mass, enhance energy, and assist mind well being.
I jumped on this bandwagon months in the past and I’m so glad I did! Try my full creatine expertise 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 assist 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 mass which is definitely factor for energy and restoration however I didn’t see any huge leap on the dimensions.
Listed below are the manufacturers I like to recommend:
Digestive Enzymes
A lot of you complain that you simply want these they usually 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 are feeling extra knowledgeable not overwhelmed. Bear in mind, there’s no one-size-fits-all resolution in relation to your well being. What issues most is tuning into your physique, getting inquisitive about how you are feeling, and dealing with a trusted healthcare supplier to construct a complement plan that truly helps you.
Whether or not you’re navigating midlife adjustments, making an attempt to spice up your power, or simply on the lookout for a bit further assist, you’re not alone. I’m proper right here with you, studying and evolving too. Take what resonates, go away 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!
