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.
Let me reintroduce myself. I`m Jax — 48, Cleveland mama, loan officer by day, glow-up coach by choice. Down 180 lbs since 2022 with 90 more to go. This account is for every woman 40+ ready to SHOW UP for herself. 💪
Comment YOUR Day 1 below 👇 Let`s go together.
#midlifeglowup #weightlossover40 #womenover40 #over40 #midlifewomen weight loss journey, glow up
My healing was not just about food. It was about waking up.
Midlife made me honest. Honest about my habits. Honest about my pain. Honest about the life I wanted next.
This was bigger than weight loss. This was a full life shift..
.
If midlife has been waking you up too, drop a ✨ in the comments..
.
#MidlifeWomen #MidlifeTransformation #EmotionalHealing
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Day 54 of my Walking for Wellness Challenge 💪✨�Down 180 lbs… 90 lbs to go.
This morning started with stretching, then a walk, and core work to finish. Simple. Consistent. Repeatable.
But here’s what made today different…�I fed my mind too.
Listened to The Best One Yet podcast and it had me thinking about money, habits, and how the world around us is constantly influencing our choices—even how we spend.
That’s when it clicked…
This journey isn’t just weight loss.�It’s awareness.�It’s discipline.�It’s taking back control of your body, your habits, and your life.
If you’re on your own glow-up journey… keep going. One walk at a time.
Follow for daily midlife glow-up, weight loss, wellness, and money mindset 💫
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Walking for Wellness Challenge
Day 53
Down 180 lbs. since May 2022
90 lbs to go till goal weight
48 years old, natural weight loss
Stretched for 10 minutes
Walked 40 minutes - 30 seconds springts every 4 minutes (HIIT)
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My Sunday Reset is basically a full-time job… but it makes Monday feel easy.
4AM wake-up, workout, meal prep, garage clean up, everything shower, family dinner, a full weekly planning reset and early bed routine.
This is how I stay consistent, grounded, ready for a strong week and become 1% better everyday.
Save this Sunday Reset checklist and comment “RESET” if you too do this on Sundays.
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2 Piece Outfit linked in BIO - Amazon Shop
Or DM and I will send you the link.
Are you feeling restless in midlife? Like something inside you is shifting… and you know you want more for your life?
Save this for later. Share it with a friend who is ready to awaken in midlife. Like this if you’re ready for your next chapter.
Follow for more Midlife Awakening, GlowGetter Mindset, Wellness, Money, Beauty & Style Inspiration and Motivation.
Love,
Jax
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A lot of women think emotional eating is about willpower. For me, it was about pain, stress, and survival.
Food was not the real issue. It was the outlet.
When I started looking at the emotions under the habit, I finally began to heal.
Comment “root cause” if you know your eating is about more than food.
#StressEating #MidlifeAwakening #HealingJourney
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My Weekend To Do’s.
Every Friday night or Saturday early morning I plan my to do’s for the weekend.
First I make notes in my notes app on my phone on Friday at work. I brainstorm and thought download all the things I want to accomplish this weekend.
Then by Saturday morning I transfer it to my To Do Notebook. I keep track of everything that weekend and check off what I complete.
It keeps me organized and productive.
So I thought I’d share with you my process so incase you were looking for some inspiration.
Have a great weekend! Get all your things done so you too can be productive and successful in this season.
Love Jax
xoxoxo
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For a long time, my emotional eating happened in private. Late nights. Heavy stress. Heavy shame. Heavy emotions.
This was one of the hardest parts of my story to admit, but it was also the start of my healing.
I was not weak. I was overwhelmed. And once I understood that, everything began to change.
Have you ever used food to cope with stress at night? Tell me “me too” in the comments.
#EmotionalEatingRecovery #MidlifeGlowUp #WomenOver40
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Walking Challenge Day 52
Down 179 lbs since 2022
91 lbs to go till goal weight
Age 48 year old
Stretched for 10 min. first thing this morning
Walk/Sprint 20 min. this early morning at 4:45AM
Raspberry Chia Protein Yopgurt for breakfast
Love the Bend App. for early morning stretching!
#walkingchallenge
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Comment or hit that ♥️ if you would be intereted buying a Wellness & Weight Loss Guide with matching podcast series. Cost $37-$47 one time.
I wrote a guide, 9 chapters. Everything that has worked for me in order to shed 180 lbs naturally in the last 3.5 years and I am 48 years old, in Perimenopause, with PCOS, on Anti-Depressents/Anxiety Medication.
If you would have interest please let me know in this post. I still have another 90 lbs to go. Not sure if I should release the guide now or when I hit my goal weight.
Thank you for reading my reel.
Jax
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DAY 51
Naturally Down 179 lbs., 91 lbs. to go - since May 2022
Age 48
Stretched for 8 min. (Love the BEND App.)
Walked 35 min.
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This one hit me deep because it is true.
Sometimes the people we love most are sitting right in front of us… and still feeling far away.
Today’s challenge:
Give someone you love 10 full minutes of your undivided attention.
No phone.
No multitasking.
No rushing.
Just presence.
Look them in the eyes and ask, “How are you really?”
Then listen with your whole heart.
That is how connection grows.
That is how love feels safe.
That is how relationships get stronger.
Save this for later.
Share it with someone you love.
Like and follow for more everyday life lessons, midlife inspiration, and motivation for women over 40.
#womenover40 #lifelessons #relationshipsdvice
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👟 Walking Challenge Day 50 (on camera)
Down 179 lbs., 92 lbs. to go.
Mostly natural, 30 lbs, was when I was on Zepbound for 3 months back in 2024.
On a dedicated weight loss and wellness journey since May 2022.
I am 48 years old.
I walk, stretch, body weight exercies, kettle ball exercises & diastasis recti exercises. Was part of a gym for 1.5 years. Now doing at-home workouts.
Meal prep every Sunday. Have certain high protein, high fiber meal on rotation. Drink a ton of water. Cut out sugar & white flour.
Meat, Veggies, Fruit, Dairy, Fish, Whole Grain - Whole foods. Very little processed foods.
Today…
Stretched for 15 min. (Love the BEND App.)
Walked 45 min.
#walkingchallenge
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“Awakening is the shift from role-based living to soul-based living.”
Share & Save
Like and Follow for more Midlife Awakening, Inspritation & Motivation to living 1% better everyday.
Love,
Jax
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Early 4:30AM stretch
8-10 minutes of stretching and bending.
Really wakes me up and gets my blood flowing.
I learned these on the bend app or you can try youtube.
Then I do kettle ball exercises, body weight exercises, diastasis recti exercises adn walking on my walking pad
About a 75 minutes and then breakfast and shower.
Get moving ladies, your future self will thank you.
Love,
Jax
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Day 49
179 lbs down since May 2022
91 lbs to go
48 years old, natural weight loss
Stretched for 10 min.
Body Weight Exercises 30 min.
Walked 30 min.
#walkingchallenge
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#glowupover40
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