Supplements Explained - Part 2
Essential Supplements
Part 2: Essential Supplements Everyone Should Consider
You’re doing all the things—holding it together for your family, your work, your life—and somewhere in the middle of all that, you’re trying to take care of yourself too. You’re tired, maybe stressed, and probably wondering why, even when you eat well, you still don’t feel your best. Your body might just need a little extra support.
Stress is a constant companion for most of us, and as we age, our body’s ability to bounce back from that stress shifts. Throw in the natural changes that come with perimenopause, menopause, or beyond, and you’ve got a recipe for nutrient depletion. Supplements give your body a little extra love and support when it needs it most. So let’s talk about the essentials.
The Universals: Nutrients We’re (Almost) All Missing
These nutrients are foundational. Without them, your body will struggle to stay balanced, no matter how hard you try. Here are the top three most common deficiencies and how to address them.
Vitamin D
Let me ask you this: How often do you spend time outside, soaking up the sun without sunscreen? If the answer is “less than every day” you’re likely low on Vitamin D.
This is especially true if you live anywhere north of the 37° latitude line—basically most of Canada and the north of San Francisco—where the sun’s angle isn’t strong enough to help your skin make Vitamin D from October to March.
Vitamin D is a critical player in your bone health, immune system, mood regulation, and even hormone balance. If you’ve been feeling low-energy or a little “blah,” this could be the culprit.
How to Supplement:
Start with 1,000–2,000 IUs per day, but don’t be afraid to go higher if your blood levels are low. Many people need 4,000–5,000 IUs daily, especially in winter.
Always pair Vitamin D with a meal containing fat to help your body absorb it.
Consider adding Vitamin K2 if you’re taking Vitamin D for bone and heart support (more on that later).
Omega-3 Fatty Acids
If you’re dealing with brain fog, joint pain, chronic inflammation, or stress, your Omega-3 levels might need some attention. Even if you’re eating well, it’s still tricky to get enough of these essential fats.
The balance of fats in our food system has completely changed over the years. Traditional foods like wild-caught fish, grass-fed meats, and pasture-raised eggs used to be rich in Omega-3s, but today’s farmed fish, grain-fed animals, and modern farming practices have tipped the scales toward Omega-6s.
These fats aren’t “bad” in moderation, but too many Omega-6s and not enough Omega-3s put your body in a constant state of inflammation. So even the healthiest plate might still need a little boost from a high-quality Omega-3 supplement to bring things back into balance.
For women over 40, Omega-3s also play a key role in hormonal balance, particularly during perimenopause and menopause. These fats can help regulate mood swings and even ease joint discomfort, a common complaint as we age.
How to Supplement:
Look for fish oil with at least 1,000 mg of EPA/DHA per serving. EPA helps with inflammation, while DHA supports brain health.
Opt for high EPA for inflammation and mood, opt for high DHA for memory and brain health (including preventing dementia)
If you’re vegetarian or vegan, opt for algal oil or cold pressed flax oil.
Store your Omega-3s in the fridge to keep them fresh and avoid that dreaded fishy aftertaste. Capsules are shelf stable but they’ll last longer if they’re kept in the fridge.
Probiotics
If you’ve had any history of digestive issues, or if you’ve had more than 2 rounds of antibiotics in the last 10 years, your gut could probably use some probiotics.
Today, our modern lifestyle doesn’t “seed” our gut bacteria the way it used to. Clean water, great sanitation, and endless hand washing are wonderful for keeping us safe from harmful bacteria, but they’ve also cut us off from the good bacteria our ancestors got every day.
Back in the day, we’d eat veggies straight from the soil, drink water from natural sources, and interact with microbes in our environment without thinking twice. These small, everyday exposures kept our gut ecosystems thriving.
Now, even with a great diet, it’s harder to maintain that same microbial diversity. They provide these seeds for your gut bacteria, especially if your ecosystem has been wiped out by stress, antibiotics, or just the natural wear and tear of modern life. Sometimes, even just 1 capsule per week can provide this safety net.
How to Supplement:
Choose a multi-strain probiotic with at least 10 billion CFUs.
If you’ve had antibiotics or struggle with gut issues, consider a higher dose (20–50 billion CFUs) for 6–12 months.
Pair your probiotic with fermented foods like yogurt, kimchi, or sauerkraut to keep your gut diverse and happy.
*The best probiotic for you is one that makes a difference in your digestion. If your digestion doesn’t feel different after 1 bottle (or at least 2 weeks) try a new one. Once you find one your gut likes, you can use it for as long as you’d like :)
Common Deficiencies due to Life
These aren’t universal, but they’re incredibly common deficiencies, especially for women who are navigating stress, hormonal shifts, or even just the demands of daily life.
Magnesium
Magnesium is your body’s stress-soothing superhero. It’s what helps your muscles relax, your mind feel calmer, and your sleep become more restful. But stress burns through magnesium fast, leaving many of us deficient. If you’ve ever had trouble falling asleep, struggled with tension headaches, or felt like you just can’t unwind, magnesium might be the missing link.
How to Supplement:
Start with 150–300 mg per day.
Choose magnesium bisglycinate (gentle and absorbable) or magnesium citrate (great if you’re dealing with constipation).
Take it in the evening to help your body and mind wind down.
B Vitamins
Stress doesn’t just drain your energy, it depletes your B vitamins, which are essential for turning food into fuel and keeping your brain and nervous system running smoothly. If you’re feeling constantly tired, irritable, or forgetful, low B vitamins might be to blame.
How to Supplement:
A B-complex (B25 or B50) is a great place to start.
If you’re over 50, or if you’ve been told you have methylation issues, choose a methylated B-complex for better absorption.
Take B vitamins with breakfast or lunch since they can give you a natural energy boost.
Iron
Iron plays a vital role in keeping your energy levels steady and your brain sharp, but deficiencies are common, especially for women who are menstruating or have recently entered menopause. If you feel unusually fatigued, dizzy, or short of breath, low iron could be the cause.
How to Supplement:
Check with your doctor and test your levels before supplementing—too much iron can be harmful.
Pair iron with Vitamin C to improve absorption, but avoid taking it with calcium, which blocks it.
The Emerging Power Players
If the essentials are the foundation, these are the bonus tools you can add to your wellness toolbox. They’re not for everyone, but they can make a big impact if you’re dealing with specific challenges.
Ashwagandha or another adaptogenic herb
Feeling frazzled? This ancient adaptogen is like a hug for your adrenal glands, helping your body adapt to stress and find balance. It’s particularly helpful for perimenopausal women who are juggling multiple responsibilities or struggling with sleep, anxiety, or burnout.
How to Supplement:
Look for KSM-66 or Sensoril extracts for the best results.
Start with 300–600 mg daily, either in the morning (for energy) or evening (for calm).
Medicinal Mushrooms
Medicinal mushrooms are nature’s multitaskers. Lion’s Mane sharpens your focus, Reishi helps you sleep, and Cordyceps boosts your energy. For women over 40, these fungi can be powerful allies in supporting immunity, brain health, and resilience.
How to Supplement:
Choose dual-extracted mushrooms (hot water and alcohol extraction) for maximum potency.
Take 1–2 grams daily, depending on the type.
*Head over to our Mushroom Masterclass for LOTS more info!
Vitamin K2
Vitamin K2 tells calcium exactly where to go. It directs calcium into your bones (where you want it for strength) and away from your arteries (where you don’t want it building up and causing problems). Without enough Vitamin K2, calcium can get a little lost, increasing the risk of arterial calcification (a contributor to heart disease) and leaving your bones weaker than they should be.
It pairs beautifully with Vitamin D, which helps your body absorb calcium in the first place, while Vitamin K2 ensures that calcium ends up in the right places. Together, they’re the ultimate duo for bone and cardiovascular health.
But here’s the important part—not everyone needs to supplement with K2. Let me explain.
When You Likely Do Need Vitamin K2
Vitamin K2 supplementation becomes particularly important in these situations:
You’re over 50 and concerned with bone health: This is when bone density naturally starts to decline, and K2 helps ensure that calcium is working for your bones, not against your arteries.
You’re already calcium supplements: These increase calcium absorption, so adding K2 ensures your body knows what to do with that extra calcium.
You’re at risk of cardiovascular issues: If heart health is a concern, K2 can be a valuable ally in reducing arterial calcification.
Your diet lacks K2-rich foods: If you don’t regularly eat foods like dark leafy greens (source of K1), hard cheeses, egg yolks, or grass-fed dairy, supplementation can help fill the gap.
When You Might Not Need Vitamin K2
Not everyone needs to supplement with K2, particularly if these apply to you:
You eat a diet rich in K2-containing foods: Natto is the richest natural source of K2, and even moderate amounts of hard cheeses and pastured egg yolks can provide sufficient amounts. Also, if you eat lots of dark leafy greens and have a strong microbiome, your body will convert K1 into K2.
Your calcium intake is low: If you’re not supplementing with calcium and don’t consume much dairy, your body might not need the extra traffic control that K2 provides.
You’re under 50 and have no bone or cardiovascular concerns: Younger bodies generally handle calcium metabolism well without extra K2 support, especially with a balanced diet.
How to Supplement
Look for the MK-7 form of Vitamin K2. This form stays active in your body longer than MK-4, meaning you only need to take it once a day.
Pair it with Vitamin D for maximum effectiveness, as the two work together synergistically to strengthen bones and support heart health.
Typical doses range from 90–120 mcg per day, but check with your healthcare provider if you have specific concerns.
Vitamin K2 isn’t a universal must-have, but it’s great for those who need it. If you’re over 50, taking Vitamin D or calcium, or want to boost bone and heart health, this might be one to consider adding to your routine. And if you’re unsure, start by adding more K2-rich foods to your diet and see how you feel!
Wrapping It Up
This is your foundation—a simple, powerful way to support your body through the stress and changes that come with this stage of life. You don’t need to take everything on this list, but focusing on the essentials can be a game-changer. Next, we’ll dive into how to take these supplements so you can get the most out of them. Stay with me—you’re doing great!
Jump to our private Facebook Group or the Ask Lisa page :)