My UPDATED Supplement Routine (during my perimenopausal season)

HERE ARE THE SUPPLEMENTS I TAKE AS A PERIMENOPAUSAL 48 YEAR OLD

Ok! Y’all have been asking for my supplement routine for awhile now, and I shared some of it in a short REEL and blog post a couple of years ago, but I wanted to update it for you. BE WARNED- it’s pretty intense and supplements can become quite costly.  So do what works for you and what your doctor or practitioner recommends. I have a day and a night routine, just like I do with my skincare, and I rarely miss a day.  If you missed my post on my perimenopausal journey, see it here.

I am sharing what I do for my health here.  Please consult your doctor or naturopath before starting a vitamin routine. I am not a doctor, nor can I give medical advise, so please reserve medical questions for your professionals:) 

DISCLAIMER HERE! The statements made regarding these products/supplements have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. 

This post contains affiliate links so I may earn a commission on some of the items I share here.

HOW I BUILT THIS ROUTINE

My routine has evolved as I’ve aged, and after reading books like the Period Repair Manual and Hormone Repair Manual by Dr. Lara Briden. She offers a wealth of information in these books and even gives you questions to ask your doctor to get you on the right track.

Dr. Mary Claire is a menopause specialist and a great follow on Instagram.

I also follow Dr. Mark Hyman, who is a functional doctor. He has some good info regarding our food and supplements.

Since we cannot “out supplement” bad eating/drinking habits I try to eat whole foods and veggies, and cut out inflammatory oils, refined sugars, dairy and gluten when I can – and that’s half the battle. See why and how I looked into eating paleo here. I just feel so much better physically and cognitively when I do! (of course if I feel like eating something else, I eat it 🙂 No shame here- I just count the cost and move on.)

Without further ado, here’s my supplement routine. (If you need any codes I have some at the end of the post). 

Morning 

1. Seed Daily Synbiotic (Pre and probiotic)

First thing, I take Seed Daily Synbiotic on an empty stomach.  Taking your typical probiotic with food causes enzymes and bile to activate which can render it less effective. I usually do this right after my water and before black coffee in the morning. So I don’t forget, I keep it right next to my water on my night stand. I used to take a probiotic but after researching found that a synbiotic is far more effective. My code is ANNA25 for 25% off your first order. Start with one and work your way up to two each morning.

WHY?
Gut health- this promotes healthy skin, brain, digestion, mental health, immune system, reduces inflammation, and is anti-aging. There’s more but I’m trying to keep the blog post short! You can read more about synbiotic benefits here and I listened to a fascinating podcast about gut health with the co founder here.

2. Omega’s Super EPA Pro

I take 2x of this one every morning, derived from fish.  

WHY?
It helps support the Cardiovascular system, maintains skin health by supporting hydration and healthy skin barrier function, and also helps with joint support. Learn more here.

3. Vitamin C

WHY?
This antioxidant helps diminish wrinkles, fine lines and supports skin health, tissue, formation of collage and elastin, and helps to protect from the entire body from free radical damage. Vitamin C can help raise progesterone levels. Low progesterone is one of the hallmark imbalances in perimenopause. 

4. Vitamin D & K2

This is the one I take along with the rest of my vitamins after my first meal of the day. I like this oil form.

WHY?
Regulates mood, supports a healthy immune system, and is important for bone and cell health.  It also promotes weight loss, mental health, and may even fight cancer cells. Vitamin D deficiency in women reduces testosterone production. That can cause fatigue, weight gain, mood swings, hair loss, and more. Perimenopausal or menopausal women can have a deficiency of sex hormones such as estrogen, without it, so vitamin D supplementation is extremely important.

5. NAD

This is the one I take – it has NAD, Resveratrol, and Quercetin.

WHY?
This one is new to me so I’ll need to report back but I’d been seeing it everywhere so I added it to my routine. NAD (nicotinamide adenine dinucleotide) is a coenzyme that helps with energy production, cellular repair, and metabolic health. As we age, NAD declines, leading to mitochondrial dysfunction and fatigue, cognitive decline, and slower metabolism. NAD can help with energy, mental clarity, and support muscle recovery. And it can reduce inflammation, help with skin, and protecting against diabetes and cardiovascular disease.

6. Electrolytes

WHY?
During peri/menopause, declining estrogen, hot flashes, and night sweats can cause fluid imbalance. Electrolytes support the digestive, nervous, cardiac, and muscular systems, while helping with fatigue and bone health. Low estrogen can lead to dehydration symptoms like fatigue, headaches, and dry mouth. Prioritizing electrolytes during menopause can help restore balance, and support energy levels. I like LMNT citrus salt- it tastes like a margarita! The orange reminds me of Tang from my childhood 🙂 Get a free sample pack with your order HERE.

Night

1. Magnesium Glycinate

I take 4 of these (480 mg) nightly.

WHY?
Ok I could go on and on about the benefits of magnesium, but it is responsible for hundreds of functions in our bodies. And most of us are deficient.  Here’s a blog post and video I did years ago (the video is SUPER SUPER SUPER cringy… sorry! I was just starting out lol) But among all the benefits, for me it helps a lot with sleep and mood.

2. Zinc

I take this one daily with all of my other supplements.

WHY?
Zinc helps with immunity and metabolism function.  It’s important for wound healing and helps me with acne and skin health since it is anti inflammatory.  It also improves memory and helps build healthy muscle. And I just found out it is essential for the natural production of our hormones.

3. P5P 50

I started taking this form of B6 to help with my plantar fasciitis but found out it has other amazing benefits, so I haven’t stopped. I take one daily.

WHY?
Helps with the cardiovascular and neurological health, and supports metabolism of carbohydrates, fats and proteins and helps release glycogen from the liver and muscles. Some people say it helps with trigger finger- Rob started taking it and his went away!

4. Omega’s Super EPA Pro

I take 2x of this one every night, derived from fish.

WHY?
It helps support the Cardiovascular system, maintains skin health by supporting hydration and healthy skin barrier function, and also helps with joint support. Learn more here.

5. Nutrafol Women’s Health

I’m just over one year in. What I’ve found: I won’t stop taking it!

WHY? This has literally transformed my hair over this last year. My hair broke off (see my hair highlight on IG) due to too high heat, not enough hydration, too much K18 without conditioner, bleaching and not enough heat protection.

Nutrafol sent me a 3 month supply to try but I knew there was no way to see if it really worked in that short time. So I bought it and continued to use it.

After a year my hair was more dense (I’ll never have thick hair- it’s genetically fine), shinier, and grew extremely fast. I now can say I love my hair! I reached out to them again after a year and asked for a code. They couldn’t give me one, but they gave me a link for $50 off a 3 month supply and $100 off a six month supply. UPDATE: since starting Nutrafol women’s health I have removed the turmeric because it’s in the Nutrafol.

6. Moon Juice Magnesi-Om

I use this every night in my sleepy time mocktail! I add 1 teaspoon of Magnesi-Om to tart cherry juice + add my favorite sparkling water.

WHY?
This stuff is AMAZING! It has three different types of magnesium, is vegan, non-GMO, and gluten free. It improves mood & calms you, reduces muscle aches, supports brain function, soothes mild bloating, and supports regular bowel movements. It literally puts me (and Rob!) to sleep!

AS NEEDED:

1. Digestive Enzymes.

9 years ago I started eating gf and df. I take these to help me digest them, should I choose to partake, or when there are no other food options available. Also helps with gas when eating legumes!

WHY?
These enzymes help in breaking down fats, carbohydrates, fiber, dairy and proteins to enhance digestion.

RECAP

MORNING:

1. Seed Daily Synbiotic (Pre and probiotic)
2. Omega’s Super EPA Pro
3. Vitamin C
4. Vitamin D & K2
5. NAD
6. Electrolytes

NIGHT:

1. Magnesium Glycinate
2. Zinc
3. P5P 50
4. Omega’s Super EPA Pro
5. Nutrafol Women’s Health
6. Moon Juice Magnesi-Om

AS NEEDED:

1. Digestive Enzymes.

CODES

SEED ANNAMAE25 (25% off first order)

LMNT FREE SAMPLE PACK OF 8 FLAVORS

ORGANIFI ANNAMAE (15% off)

EQUILIBRIA ANNAMAEGROVES (30% off your first month subscription)

NUTRAFOL $50 off 3 months or $100 off 6 months

Here are some great supplement dispensers.

I hope this was helpful! Follow me on instagram, and be sure to subscribe to my newsletter so you never miss a thing!