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. Organifi Green Juice. 

I drink this shortly after water, Seed and coffee. It’s perfect for after exercise as well. 

WHY?
It helps to alkalize the body first thing (acidic body= disease, alkaline= health) and reduces cortisol which is caused by stress and leads to weight gain and disease.  It gives me an even energy. It helps to reduce my stress. It’s filled with micronutrient superfoods like spirulina, moringa, wheat grass, ashwaganda, beet root, and lemon. Plus, it’s a great way to get my greens in one glass. 

3. 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.

4. Equilibra CBD (capsule for slow release) 

I take Equilibra, since I found out that it is single sourced right on location, is farm fresh, is made by and for women, and contains 3-4 times the cannabinoids and terpenes than other OTC CBD products. They also have dosing specialists that you can chat with.

WHY?
The FDA HIGHLY REGULATES what you can say about CBD which is why it is harder to list all the benefits of CBD.  But here is what I am allowed to say.  Studies show that CBD could possibly: Relieve pain, help with anxiety and depression, might alleviate cancer related symptoms, may be anti inflammatory (helping with aging and acne), and could have neuroprotective properties.  Consult your doctor, but basically, it’s all about the Endocannabinoid System which is responsible for many functions in your body.  Read more on that here.

5. Omega Plus (EPA, DHA, GLA). 

I take this one, 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.

6. 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!

7. Raw Local Honey 

Just before and during allergy season I take a teaspoon or tablespoon of this orally or incorporated into a snack or meal. Be careful not to put it in anything too hot, killing the beneficial bacteria.

WHY?
Raw honey helps with allergies, topically and when ingested.  For allergies, look for local raw honey.  It is full of natural vitamins, nutrients, and antioxidants and boosts immunity and gut health.  It is a great natural fuel source for runners (think packets of honey versus the artificial gel packets!)

8. 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.

9. Adrenal Support

WHY?
This is essential for my low cortisol and adrenal fatigue, which I discovered through my D.U.T.C.H. test with my menopause practitioner (see post here). It helps so much with dips in my energy thourohtoh the day and is important for my other perimenopausal symptoms. It also has Bovine which helps with immunity, muscle recovery, bone health, exercise performance, tissue repair, skin quality & sleep quality. Eleuthero Root addresses fatigue, cognitive function, wound healing, and menopause! Rhodiola targets cortisol, depression, anxiety, and fatigue. I take one in the morning and one at noon.

10. Resveratrol

WHY?
It is anti-aging, helps with heart health, cognitive health, brain health, and renal function. This NIH study found that long-term resveratrol supplementation improves pain perception, menopausal symptoms, and overall well-being in postmenopausal women

11. 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. 

12. Taurine 

I take one of these every day with my other supplements. 

WHY?
Taurine helps with women’s health (see hormone repair manual),and is an essential for perimenopause, menopause, sleep, mood, insulin resistance, and migraine prevention. It has beneficial effects on the liver, brain, mitochondria, immune system, and nervous system. It’s a calming neurotransmitter and may reduce the risk of heart disease and symptoms of Parkinson’s, helps with metabolism (cholesterol and blood pressure), can promote dental health, and athletic performance.  Read more about taurine and Womens health in Dr. Lara Briden’s article here.

13. 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.

Night

1. Equilibria CBD

I take the Equilibria dropper at night- perfect for promoting relaxation and sleep.

Why? See above under Day routine. Code is ANNAMAEGROVES for 30% off your first month subscription.

2. 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.

3. 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.

4. Quercetin

I started taking 2 Quercetin daily a couple of years ago for my allergies along with raw unfiltered local (within 75 miles) honey. This must be taken year round to cut down on seasonal allergies. I still spritz some Flonase or pop an Allegra in the spring once in a while if absolutely necessary but it’s 1000x better than it used to be since I started taking Quercetin. I also use an air filter and diffuse essential oils which helps a lot!

WHY?
Because Texas blessed me with the most epic seasonal allergies known to man and Cincinnati said, “Hold my beer.” 😂 But also, According to the Department of Pathology and Diagnostics at the University of Verona in Italy, quercetin glycosides and other flavonoids, (like kaempferol and myricetin) are “anti-viral, anti-microbial, anti-inflammatory and anti-allergic agents.”

5. 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!

6. Organifi Gold Tea 

I drink this spicy sweet hot turmeric tea for sleep as needed. It has a coconut milk base as well.

WHY?
Gold Tea helps support immunity, soothes muscles, promotes rest and helps with stress.  It repairs the body while I rest.  This tea contains turmeric, black pepper, reishi mushroom, turkey tail, lemon balm, ginger, and magnesium.

RECAP

MORNING:

1. Seed Daily Synbiotic
2. Organifi Green Juice
3. Vitamin D & K2
4. Equilibria CBD capsule
5. Omega Plus (EPA, DHA, GLA)
6. P5P 50
7. Raw Local Honey (1 tsp-1 Tbsp)
8. Digestive Enzymes as needed
9. Adrenal Support
10. Resveratrol
11. Vitamin C
12. Taurine
13. Zinc

NIGHT:

1. CBD Dropper
2. Magnesium Glycinate
3. Nutrafol Women’s Health
4. Quercetin
5. Moon Juice Magnesi-Om
6. Organifi Gold Tea

CODES

SEED ANNAMAE25 (25% off first order)

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!