This post is sponsored by iHerb.
Guys, I’m not a doctor. 🙂 And while I’d love to claim that my supplement choices are “well researched,” I have too much regard for actual, real-life research by actual, real-life scientists to make that claim. That said…I do have a short list of supplements that I (and, sometimes, my entire family) take on the daily. It’s a mix of doctor recommendations, a few things Pax’s nutritionist asked us to add in (for snowboarding) as well as some – admittedly – hail marys because that menopause thing is NO JOKE.
The Supplements I Swear By (All Available At iHerb)
D3 + K2 Gummies | Magnesium | Multivitamin | Fish Oil | Probiotics | Creatine
The one thing I’m pretty picky about is where we buy our supplements. And right now? That’s iHerb. Unlike marketplaces that rely on countless third-party vendors (with completely unknown storage conditions, quality control, etc), iHerb ships directly from its own climate-controlled warehouses. This sort of direct-to-me supply chain just means fewer variables, fewer unknowns (and or humid storage units somewhere), and a higher level of quality control — especially important for supplements.
Something else to get excited about: Use [MOMEDIT for early access to @iHerb’s BFCM sale for 25% off $60+ for new customers and 20% off $60+ for returning customers!
1. Nordic Naturals Fish Oil
Nordic Naturals Fish Oil Supplement
When We Take Them: With the first real meal of the day
If I do nothing else…I take my fish oil supplements. These bad boys help reduce inflammation, balance hormones, protect the brain – both cognitive and mood – supports heart health and helps to maintain the skin barrier (I swear my skin always looks plumper and more glowy when I take these consistently). Pax’s nutritionist also asked that we add these into his daily, as well. It turns out fish oil is also great for joint health and muscle recovery, too.
I like the Nordic Naturals specifically because they’re certified by “Friend of the Sea” (for sustainability) and don’t taste bad when swallowing. We (myself and the boys) have been taking these daily for over a year now, and there have been ZERO instances of that ‘fishy burp’ taste after taking them. The reviews of these are off the charts – and for good reason.
2. D2 + K3 Gummies
When We Take Them: With the first real meal of the day
Another request from Pax’s nutritionist, Vitamin D3 + K2 together are pretty foundational for winter athletes. This combo can improve recovery, support his bone + tendon strength, reduces his risk of injury, and just helps to keep his immune system strong during competition season.
That’s great for Pax…but D3 + K2 can also help protect my bone health long-term, as well as – just like Pax – keep my immune system strong and support recovery from workouts. There’s also some data I came across somewhere (sorry gang, can’t remember) that said that D3 + K2 *could* help to reduce visceral belly fat from shifting hormones. At this point, I’ll try anything (haha), and this seems like a pretty smart way to do just that.
NOTE: My multi-vitamin also contains some D3 & K2…so I usually add these gummies in 3-4 times per week for a little extra dose without overdoing it. Or I’ll take them on days I don’t have time to swallow pills (which is crazy, haha, but too true – gummies make everything SO much easier!!).
3. My Multi-Vitamin: Ritual
When We Take Them: With the first real meal of the day
My grandmother lived until she was 96 years old, and she swore by multivitamins – she was taking them since before they were cool. 🙂 Which, frankly, was enough for me – I’ve always taken a multi. The Ritual Multivitamins are my current favorite – their 50+ is formulated for menopause support, and I especially love that the taste, as you swallow them, is peppermint. It make the whole experience SO much better.
4. Ritual Probiotics
When We Take Them: Before bed
What I’m calling “probiotics” are actually a blend of probiotics, prebiotics, and a postbiotic in a delayed-release vegan capsule that is designed to survive stomach acid to make it to the colon. I just like that these don’t need to be refrigerated, and that they’ve never caused initial stomach upset the way some probiotics do. Have they solved all of my menopause issues? Nah. But I do feel less bloated when taking them consistently. And they’re also peppermint flavored, just like the multivitamins.
5. Pure Encapsulations Magnesium Glycinate
When We Take Them: Before bed
We originally bought this after my husband’s Oura ring told him that he wasn’t getting enough deep sleep. Fun fact: it worked. It’s also been pretty incredible for my sleep, too – I find I fall asleep easier and stay asleep longer when I’ve taken magnesium. It also supports bone health and muscle recovery, too.
One note: I can’t take this every night – it makes me feel really weird, almost like I’m falling asleep too deeply – or I’ll have strange dreams. My perfect dosage seems to be 2-3 times per week.
6. Thorne Creatine
When We Take Them: Before dinner
I first learned about Creatine from Pax’s nutritionist – we’ve all have been taking it fairly regularly for almost a year now. It improves strength and endurance, and is one of the most well-researched, effective and safe supplements out there. While beloved by muscle-y guys everywhere, it also shows some promise for the menopause crowd, too. Things like maintaining and building muscle post-menopause, faster recovery from weight-lifting days, improves energy and cognition, supports bone health and – maybe – could even fight belly fat driven by stress & hormones. Here’s hopin’.
We’ve tried a bunch of different types of Creatine, and Thorne’s is my favorite. It’s Creatine Monohydrate which – if I can remember correctly – is the easiest form to digest? It’s the only one that hasn’t made me incredibly bloated. The boys all take 5g daily (one scoop) and I take 2.5g (half of a scoop).
7. Collagen & Matcha
Vital Proteins Collagen | Laird Superfoods Matcha
When We Take Them: All day
I’ve been stirring Vital Proteins Collagen into my coffee for years now. Has it completely restored my face to its 25-year-old state? Nah. In fact, I haven’t noticed much in terms of skin (which was, haha, the original reason I started taking it), but I have noticed is that there seems to be some sort of protective effect for my joints. When I stop taking collagen, I start to notice pain in my knees while lifting or running more often. Do what you will with this data point. 🙂
The Laird Superfoods instant Matcha is great. We first started buying this when MikeD was trying – unsuccessfully – to give up his afternoon coffee habit. These little instant packets were the key. Matcha gave him just enough of a boost, but didn’t disrupt his sleep. And these little packets are juuuuuust sweetened enough. I also love that they’re vegan, too – just add hot water and froth with a frother.
8. Nuun Electrolytes
When We Take Them: All day
Last winter, I got talked into taking this very heated pilates/strength training class. It was unbearably hot and I vaguely remember doing burpees? Ugh – I’ve blocked it out. But I do remember that it took me, like, days to recover. I couldn’t figure out why all the other women seemed fine (I was in Vermont, for crying out loud – these are not people used to the heat)…until I noticed that all of them were carrying these little Nuun bottles in their purses. Pop a little tablet into your water bottle and bam! Instant electrolytes. I now always have one with me – making sure I get one dose of electrolytes in my water every day has honestly done wonders for my energy levels.
So that’s it! Those are the supplements we currently swear by – the ones that I’ve bought multiple times, and will continue to do so. Are there any that you have found really helpful? One that’s on my list to try is this NMN veggie capsule. It has an insane amount of 5-star ratings and reviewers keep mentioning everything from better energy to feeling more ‘alive’ during busy weeks. I haven’t tried it yet, but the reviews alone are enough to make me curious. Thoughts?
Good luck out there, Gang. It’s a wild world.
xo,
S