Let’s be real, the American diet doesn’t cover all of the vitamins and nutrients we need on the daily especially as we are getting older!! I take creatine after my workout, magnesium at night an hour before bed, greens first thing followed by the rest! I do collagen in my coffee!
This is my current list of daily supplements as I navigate perimenopause and midlife in general!
Vitamin D – I aim for 5k iu daily. Especially living in the Pacific Northwest where the winter daylight hours are minimal and the gloom is real!
Multi-Vitamin – I’ve been using Ritual and love their products!! There is a minty aftertaste which is a huge plus when taking vitamins.
Probiotic – Contains prebiotics, probiotics and postbiotic to support a balanced gut microbiome. Use code ALICIAE for 10% off!
Omega 3 – this is a must! EPA & DHA are two healthy fats that most of us don’t get nearly enough of. Unless you’re sitting down multiple times a day to eat a large serving of wild-caught fatty fish, like mackerel … chances are, neither are you.
These combine a full dose of EPA & DHA to support your heart health, brain function, and much more.
Collagen – I put this in my morning coffee! Collagen is a protein found in every single joint, tendon, bone, and ligament in the body… and is crucial to strengthening and keeping all those tissues healthy! Not only that, but it also helps support our skin health, elasticity, nail strength, hair health, and strong joints among many other things. Use code ALICIAE for 10% off!
Greens – every morning before my coffee! I am using Clean Simple Eats and Peachy is my favorite flavor! Use Code ALICIAE for 10% off!
Magnesium – You can either purchase this in drink or capsule form. I switch back and forth. The capsules are great for travel! Use code ALICIAE for 10% off!
Magnesium is important for a strong bone structure and is involved in hundreds of bodily functions, from cellular reactions to enzymatic processes. This essential mineral helps convert food to energy, makes muscles contract and relax more effectively, and regulates neurotransmitters throughout the brain and nervous system to keep nerves sending and receiving messages efficiently.
It is the fourth most abundant mineral in our bodies but over 50% of adults are not reaching the recommended daily allowance of magnesium. Magnesium deficiency can contribute to numerous negative ailments and has been linked to a long list of issues like osteoporosis, high blood pressure, heart disease, stress, diabetes, and strokes.
Although it can be taken any time of day, I take magnesium in the evening or at nighttime before bed because of the relaxing and calming effect it has on my mind and body. The most important thing with magnesium is to stay consistent with your supplementation if your diet is lacking in this vital nutrient.
Creatine – This is something I use in powder Use code: ALICIA65864 for 15% off or gummies use code ALICIA20 (great for on the go or travel!) to increase muscle mass, support brain health, boost performance, and improve fatigue.
Hydration Salt – LMNT is my personal favorite brand! I love watermelon or raspberry flavors! If you eat a Whole Foods diet you most likely are deficient in salt. This is KEY!! I drop one in my Stanley before heading to the gym!
My Current Favorite protein bar is from GTG! Use code: midlifemaven for 15% off!
Favorite Protein Powder is from Clean Simple Eats. Use code ALICIAE for 10% off! They have so many delicious flavors!
I will keep this list updated if anything changes. This is my go-to daily routine I do not miss and I swear by it all! You should ALWAYS consult with your doc before starting with any new supplements!
Message me at alicia@themidlife-maven.com for any questions!
