Health and wellness is a big focus in my life, and I’m slowly opening up and sharing more of that part of my journey here. As a busy mom nearing her 40’s, I’ve learned to prioritize things like sleep, whole food nutrition, strength training, and caring for my body through the lens of health and longevity rather than aesthetics or a number on the scale.
I love learning about the latest biohacking practices and listen to wellness podcasts while I get ready in the morning. I’m always tweaking my daily routines and testing different products to see how my body responds best. I remember how overwhelming it was when I first started paying more attention to my health, and it seems like there is so much conflicting or extreme information floating around the internet.
I want to share with you my journey, what I’ve learned, and what I’m still continuing to learn every day. I went from out of shape, anxious, depressed, exhausted, suffering with acne, and a slew of GI issues to what I think is now the best version of myself at 37. There are still many things I’m working on, but if any part of my personal experience can help guide you on your own health journey, I’m more than happy to share openly and honestly here. So feel free to ask questions and share your own experiences here as well.
One of my daily non-negotiables is my vitamin and supplement routine. And today I’m breaking down what I take every morning and every night and more importantly, why…
First, I want to make a few things clear. 1) Supplementation should be specific to each individual based on testing reviewed with a doctor. 2) I am not a doctor nor a medical professional. I am simply a female who is trying to live her longest, most active and capable life possible. Please do your own research and speak with your doctor regarding any supplements you think might be beneficial to you. 3) I have worked with a functional medicine practitioner, extensively gone over my supplement routine, and had bloodwork and stool testing done to pinpoint my unique needs and deficiencies. 4) It is always recommended to take a “food-first” approach to supplementation – meeting as many of your nutrient needs through whole foods first.
That being said, many doctors and experts believe that there are a few supplements that women across the board can benefit from and should be taking. Again, do your own research, but this is a great place to start:
2. MAGNESIUM
3. OMEGA 3
4. CREATINE
MY DAILY SUPPLEMENTS
I will list everything individually below, but you can find all the supplements together here in my Amazon store for convenience. Once you find something that works well for you, one of the best ways to save some money is setting up auto-ship (“subscribe & save”). You can select it to be delivered just before you run out, so you don’t even have to think about it. They will send you a notification of upcoming subscribe & save orders so you have a chance to cancel or delay the order if you no longer need it. Just an easy way to save a few dollars and make sure you never run out.
PILLS
Once you start adding to your supplement routine, I highly recommend getting a pill organizer that is divided into not only days of the week, but also AM/PM – I use this one.
- supports gut and vaginal health
- improves digestive regularity
- boosts immune system
- fills in nutritional gaps
- supports overall health and bodily functions
- may not be necessary if you eat a well-balanced diet
- occurs naturally in your body as a hormone produced by adrenal glands and is a precursor to sex hormones including testosterone and estrogen
- DHEA production peaks in early adulthood and declines with age
- supplementing DHEA can assist with anti-aging, bone density, skin hydration/firmness, depression, sexual function and libido, increasing physical performance, and more
- I tested low for DHEA in my bloodwork, which is the only reason I am supplementing
- helps with constipation, bone health, muscle function, heart health and more
- I take this form of magnesium in the morning
- reduces risk of heart disease, cognitive decline and cancer, supports brain and bone health, hormonal balance
- Diindolylmethane (DIM) is a phytochemical found in cruciferous vegetables like broccoli, brussels sprouts, cauliflower, and cabbage
- helps balance estrogen and regulate estrogen metabolism by promoting the conversion of harmful forms of estrogen into less harmful ones
- may have anti-cancer properties and may help reduce the risk of breast cancer
- supports bone health by improving estrogen metabolism and reducing the risk of osteoporosis
- helps detoxify the liver by enhancing the activity of enzymes that break down harmful substances
- reduces inflammation and can assist in weight loss and fighting acne
- I researched DIM on my own and started taking it for a variety of reasons, mostly estrogen balance and acne, and have done very well on it
- the two vitamins work together to help your body absorb calcium and transport it to your bones, optimizing its utilization
- improves heart and bone health, reducing the risk of osteoporosis and cardiovascular disease
- mood regulation and depression prevention
- a highly bioavailable form of magnesium, meaning it is easily absorbed
- relaxes muscles, reduces anxiety, and improves sleep – I take this 30 minutes before I go to bed
- supports bone health, regulates blood sugar, decreases blood pressure, relieves depression symptoms, reduces inflammation and pain, relieves migraines, and more
- play a crucial role in the breakdown of food into smaller, more manageable components for absorption
- improve digestion and nutrient absorption, support gut health, reduce symptoms of digestive disorders such as lactose intolerance
- I take one right before I eat any meal, especially when I’m traveling or eating different foods than I’m used to
POWDERS
I make a morning drink that I take with me to the gym every day, or I’ll drink it at home on rest days. I mix all the powders below with water in a large shaker bottle (except the collagen – that goes in my coffee). I love this shaker bottle that doesn’t have that annoying whisk ball or any kind of extra pieces to clean and keep track of. Some of the products you can buy either unflavored or flavored, depending on your preference. The adrenal support has an unpleasant salty flavor on its own, so I like to mix it with other flavored powders to mask the taste. It seems like a long list, but because I mix it all in one drink, it’s easy for me to keep up with daily. Again, I’m always testing different products according to what my body needs and the latest research, but I will update this post as my routine changes.
ADRENAL SUPPORT – I buy the powder, not the pills because you’d have to take 6 pills per serving
- vitamin and mineral blend to support a balanced response to stress, the production of energy and important hormones, and reduce bloating
- essential minerals that play vital roles in maintaining bodily functions such as muscle and nerve function, blood pressure, fluid and acidity balance, energy production, and more
CREATINE – I buy the unflavored
- a natural compound found in muscle cells that you can also get from eating protein-rich foods
- one of the most researched and scientifically-backed supplements available
- enhanced muscle strength, performance and body composition, faster muscle recovery, improved cognitive function, bone health, boosts mood and energy
- take 3-5 grams of pure micronized creatine monohydrate daily within an hour of exercise
- a grass-fed and calf-first sourced powdered bovine colostrum supplement
- gut health support, strengthened immunity, hair-growth support, increased energy, and enhanced skin radiance
- I’m still testing this to see if it will stay in my routine long-term, but I can testify that I believe it’s a major factor in me avoiding any kind of illness for probably 2+ years. It’s very expensive, but I’ve tried other cheaper colostrums that I didn’t like as much. I love the taste of the watermelon flavor, and I also think it’s made a big difference in my hair growth.
- glutamine is one of 20 amino acids, and it is “nonessential”, which means you get it from foods you eat, but your body also makes it
- supports immune and digestive systems and intestinal health
COLLAGEN – I buy the unflavored
- accounts for 30% of your body’s protein and provides structure, support, and strength to your skin, muscles, bones, and connective tissues
- improve skin hydration and elasticity, improve joint and gut health, prevent bone loss, and may improve heart health
- I add 20 grams of collagen peptides to my coffee every morning. It mixes well in hot liquids and doesn’t change the consistency or flavor
As always, I sincerely appreciate you shopping through the links I share, which allows me to make a small commission from your purchase while your purchase price remains the same. When you use my affiliate links, I’m better able to create content for this blog as well as support my family, and I thank you from the bottom of my heart for supporting what I do!
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