Hey friend,
If you’re anything like me, a woman in her mid-to-late 40s navigating the ups and downs of perimenopause, you’ve probably felt it: the sudden energy dips, random mood swings, interrupted sleep, weird bloating, joint aches that show up uninvited, and a feeling that your body is just… different.
Welcome to midlife.
It’s not a crisis, it’s a shift. A time to listen more closely to what your body needs, support it intentionally, and yes, supplement wisely. As a life coach, wellness blogger, and fellow midlife woman on a serious glow-up journey, I’ve tried a lot. But today, I want to share the supplements I take consistently that are actually making a difference.
Before we dive in, here’s a reminder: always consult your doctor before starting any new supplements, especially during perimenopause. Blood work can also help you understand what your body really needs. This blog is based on my personal experience, but everyone’s body is unique.
So let’s get into it.
In our 40s and beyond, our bodies go through major changes. Hormones shift, metabolism slows down, and our nutritional needs evolve. Even if you’re eating a balanced diet (which I try to do!), you still may not get everything your body needs through food alone.
That’s where supplements come in. Think of them as strategic support systems that help you feel, move, and live better as you age with confidence and grace.
For me, the right supplement routine has helped improve:
•My sleep
•My skin and joints
•My digestion and bloating
•My focus and mood
•My ability to show up for life (and for myself) every day
Here are the exact ones I take and why they’re especially important for women like us.
Why I Take It: For skin elasticity, joint health, and overall glow
How It’s Helping Me:
Let me tell you—collagen is a midlife game-changer. I started taking collagen peptides daily after noticing my skin was losing elasticity and my knees felt stiff after long walks or workouts.
Why It’s Essential in Midlife:
Collagen is a protein your body naturally makes. But by age 40, collagen production begins to drop sharply, by about 1% per year. This leads to sagging skin, weaker joints, brittle nails, and even thinning hair. Taking a quality collagen supplement (I personally use a grass-fed, unflavored collagen powder that I mix into my morning coffee) can help slow that loss and support natural repair.
Bonus Glow Tip:
I also sip on low-sodium beef bone broth during the week for extra collagen and joint nourishment. Plus, it’s cozy, satisfying, and full of minerals.
Why I Take It: For brain health, focus, skin support, and inflammation
Why It’s Essential in Midlife:
Omega-3 fatty acids (especially EPA and DHA) are crucial for heart and brain health, both of which become more vulnerable as estrogen levels decline. Omega-3s also reduce inflammation, support mood stability, and may help ease perimenopausal symptoms like hot flashes and joint pain.
Pro Tip:
Make sure you’re choosing a high-quality, mercury-free fish oil that lists the actual EPA and DHA amounts on the label, not just “1000mg of fish oil.” I take mine with food to avoid any fishy aftertaste.
Why I Take It: For mood, immune function, bone health, and hormone balance.
Why It’s Essential in Midlife:
Nearly 50% of adults are deficient in Vitamin D, and if you live in a colder climate like I do (Cleveland!), you’re probably not getting enough sunshine year-round. Vitamin D helps regulate calcium, supports the immune system, improves mood, and is essential for bone density, a major concern during perimenopause and menopause.
Why K2 Matters:
K2 works hand-in-hand with D3 to direct calcium into the bones and out of the arteries, reducing the risk of calcification. This combo is especially powerful for heart and bone health in women over 40.
Why I Take It: For sleep, relaxation, and muscle recovery
How It’s Helping Me:
If I skip a night of magnesium glycinate, I feel it. This supplement has made a huge difference in my ability to fall asleep faster and stay asleep longer. I feel less restless and more restored. It’s like a natural, gentle sleep aid without the grogginess.
Why It’s Essential in Midlife:
Magnesium is responsible for over 300 functions in the body, but many of us are deficient, especially women under stress (which, let’s face it, is most of us). Magnesium glycinate is one of the most absorbable and gentle forms, and it’s especially effective for:
•Calming the nervous system
•Easing muscle tension
•Supporting hormone balance
•Improving sleep quality
Pro Tip:
Take it about 30–60 minutes before bed. I also dim the lights, stretch, and have a wind-down routine to help signal my body that it’s time for rest.
Why I Take It: For gut health, reduced bloating, digestion, and immune support
Why It’s Essential in Midlife:
Your gut controls so much more than digestion, it influences your mood, your hormones, your skin, your immunity, and your ability to absorb nutrients. During perimenopause, hormone shifts can throw your gut out of balance. A daily probiotic can help restore healthy bacteria, regulate digestion, improve mood, and reduce inflammation.
Bonus Tip:
Pair your probiotic with a diverse, fiber-rich diet. I aim for fermented foods like kimchi, yogurt, and pickles alongside my daily capsule.
Bonus Supporters in My Routine
While the core five supplements above are my non-negotiables, I also use these two powerful additions daily to support hydration, joints, and skin from the inside out:
Electrolytes (Daily Drink)
I mix a clean, sugar-free electrolyte powder into my water once a day to help with hydration, especially after workouts or long walks. It keeps my energy steady and supports mineral balance.
Low-Sodium Beef Bone Broth
This is another sneaky way I get extra collagen and joint support. Bone broth is rich in amino acids, minerals, and gut-friendly compounds like glycine and glutamine. It’s warming, nourishing, and makes me feel taken care of.
There are a lot of options out there, and not all supplements are created equal. Here’s what I look for:
✅ Third-party testing (NSF, USP, or GMP-certified)
✅ No added sugars, artificial colors, or fillers
✅ Bioavailable forms (like D3 instead of D2, or magnesium glycinate vs. oxide)
✅ Trusted brands with clear labeling and transparent sourcing
If you’re curious, I’m happy to list the exact brands I use, just drop me a DM on Instagram or head to my Shop My Wellness Routine page.
Taking care of yourself in your 40s, 50s, and beyond isn’t just about looking good (though that’s a bonus), it’s about feeling good, staying strong, and living fully.
These supplements aren’t magic pills, but they’re a foundational part of how I support my wellness goals, hormone health, mood, and mindset. Paired with whole foods, movement, hydration, and rest, they’ve helped me feel more in control of my health and my glow-up.
Midlife is not the end, it’s the awakening. And with a little intentional support, you can feel vibrant, focused, energized, and deeply confident every step of the way.
Supplement | What It Helps With |
Collagen Peptides | Skin elasticity, joints, hair, nails |
Omega-3 Fish Oil | Focus, brain health, glowing skin, hormone support |
Vitamin D3 + K2 | Mood, immunity, bone health, hormone regulation |
Magnesium Glycinate | Sleep, anxiety, muscle recovery, relaxation |
Probiotic | Gut health, digestion, bloating, mood support |
Electrolytes (daily) | Hydration, energy, mineral balance |
Beef Bone Broth | Collagen, gut support, joint comfort |
A Little Reminder
Your body is incredibly wise and always working for you. Listening to what it needs, supporting it with powerful nutrients, and giving it consistency is one of the most self-loving things you can do.
Supplements won’t replace good habits, but they can elevate them.
So here’s to stronger joints, glowing skin, better sleep, and feeling amazing as we step fully into our midlife magic.
Love,
Jax
Midlife Glow-Up Coach
Disclaimer:
This blog post is for informational purposes only and is not intended as medical advice. Always consult with your doctor or healthcare provider before starting any new supplements. Blood work may be necessary to identify deficiencies and determine what’s right for your body. Everyone’s health needs are unique, what works for me may not be suitable for you.
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