Our preferred supplements, in one place

How to choose a good supplement

Look for third-party testing — independent quality control that confirms you're actually getting what's on the label, at the stated potency, and screened for contaminants like heavy metals (lead, cadmium, arsenic, mercury). Trusted seals include USP Verified and NSF Certified (and NSF Certified for Sport adds screening for banned substances). It also helps to favor brands that publish a Certificate of Analysis. A missing seal doesn't always mean low quality, but it's a reliable shortcut. A few other things that help:

• Pair products that improve absorption — for example, take iron with vitamin C.
• Choose activated or more-absorbable forms where they matter — like methylated B vitamins, or hydrolyzed collagen peptides.
• Go easy on the fat-soluble vitamins — A, D, E, and K can build up in the body, so more isn't better; dose and monitor with your clinician.

Products on our Fullscript page

A closer look at what we've grouped on our Fullscript dispensary — commonly recommended, other favorites, and protein — and why we reach for them in midlife. Many others are available to purchase there, too. These are examples, not prescriptions; individualize with your clinician, and always look for high-quality products.

Commonly recommended

• Women's multivitamin — Needed Women's Multi. If you'd rather take fewer supplements, this covers a lot of bases in just 2 capsules a day. A few reasons we chose it for midlife:
  • Higher vitamin D3 (4,000 IU) — most multivitamins under-dose vitamin D; this is a more meaningful amount. Check your serum level with your clinician, and don't add extra vitamin D unless you need it.
  • Activated, methylated forms — methylfolate (not folic acid), methyl-/adenosyl-B12, and P-5-P (B6) — more usable, especially with MTHFR variants.
  • Vitamin K2 as MK-7 — pairs with the vitamin D for bone.
  • Chelated minerals (magnesium, zinc, copper) — better absorbed and gentler on the stomach.
  • No iron, no calcium — iron only if your labs show you need it, and calcium isn't included, which makes it easier to individualize your calcium (below).
  Magnesium, vitamin D3, dietary calcium, and K2 work together: magnesium helps activate vitamin D, vitamin D3 increases calcium absorption, and K2 helps calcium bind to bone — supporting each other's absorption and bone mineralization. Because this multivitamin doesn't include calcium, get calcium mainly through diet; if you supplement, limit it to about 500 mg for most people (goal ~1,000–1,200 mg per day total, including dietary). Calcium doesn't have to be taken separately — leaving it out of the multivitamin just makes it easier to individualize.
• Omega-3 / fish oil — Nordic Naturals ProOmega 2000. A higher-dose option (about 2,000 mg EPA+DHA per serving) in the well-absorbed triglyceride form, third-party tested for purity and freshness — and it contains DHA, which matters if brain health is a goal. On dose: for a healthy woman in midlife and beyond, about 1–2 g/day of EPA+DHA is reasonable — the large ~1 g/day trials didn't meet their main heart endpoints, and dose-response evidence suggests benefit strengthens above that, so we often favor the upper end. Factor in how much fish you eat, note that very high doses can raise bleeding/AFib risk, and individualize with your clinician.^†
• Creatine — Thorne. One of the most-studied supplements for building and maintaining muscle strength and lean mass, especially paired with strength training, with emerging evidence for bone, brain, and mood — all especially relevant in midlife. We chose Thorne because it's NSF Certified for Sport (independently tested for heavy metals and banned substances) and uses creatine monohydrate, the well-studied form. It's well-tolerated and doesn't harm healthy kidneys, but if you have kidney disease or concerns, use it only with clinician guidance — and note it can raise your serum creatinine (a lab marker used to estimate kidney function) without causing harm, so let your clinician know you take it — and it's reasonable to hold it for about 72 hours before bloodwork so your kidney labs aren't misread. Higher loading doses can also cause mild stomach upset or a little water-weight. Dosing is individualized and it may not be appropriate for everyone.
• Collagen — AlgaeCal Collagen. We like this one because it combines four clinically-studied collagens covering bone, joint, and skin: three hydrolyzed collagen peptides — FORTIBONE (bone), FORTIGEL (joint/cartilage), and VERISOL (skin) — plus UC-II, an undenatured type II collagen that supports joint comfort through a different mechanism at a small daily dose (about 40 mg), rather than as absorbed peptides.

Other favorites (as indicated)

• Magnesium — Pure Encapsulations. Magnesium supports sleep, muscle and nerve function, mood, and bone, and many women run low. Beyond what's in your multivitamin, additional magnesium can be considered based on your symptoms and goals with your practitioner; it's commonly taken before bed, often around 200–400 mg. (The upper limit for supplemental magnesium is about 350 mg — mainly because higher amounts tend to loosen stools; some people take more under a clinician's guidance.) The form is individualized: glycinate is gentler and a better fit if you're prone to loose stools, while citrate, oxide, and some other forms tend to promote bowel movements. The Pure Encapsulations version is the one on our page, but any third-party–certified magnesium is fine.
• Iron — Pure Encapsulations Iron-C. We like this one because it pairs iron with vitamin C in a single capsule, which aids absorption. Only supplement if you need it, confirmed by labs — ferritin is frequently low, especially in menstruating women; we often aim for a ferritin around 50–100 and monitor. Take it ideally on an empty stomach, and keep it separate from other medications and supplements, which can impair absorption. Every-other-day dosing is often enough — daily isn't always needed and alternating days can actually improve absorption and be gentler. Iron commonly causes constipation and dark stools.
• Vitamin D3 + K2 — Trace Minerals. Only if needed — not in combination with the multivitamin above, which already includes vitamin D and K2. We like that it pairs D3 with K2 — which work together for bone — in an oil-based liquid. Because these are fat-soluble, take it with a meal that has some fat for best absorption. Monitor vitamin D with labs.
• Sleep support. A melatonin-free nighttime blend built around clinically-studied ingredients at meaningful doses: KSM-66 ashwagandha (600 mg), valerian root (200 mg), L-theanine as Suntheanine (100 mg), and Affron saffron (28 mg — the studied dose). Because it leaves melatonin out, it won't affect your own melatonin rhythm; if you'd like melatonin, it can be added separately — since melatonin declines with age, a lower dose (typically 1–3 mg) is usually preferable to a high dose. Best for occasional use; review with your clinician before starting.

Protein powder

Whey is a complete protein (all essential amino acids, high in leucine) and generally the more complete choice for building and maintaining muscle; plant protein is a good fit if you're vegan or lactose intolerant.

• Whey — Thorne Whey Protein Isolate. A complete protein and generally the more complete choice for building and maintaining muscle. NSF Certified for Sport (independently tested for heavy metals and banned substances).
• Plant — Thorne Plant Protein. A good option if you're vegan or lactose intolerant — a blend that rounds out the amino acid profile.

These are all available through our Fullscript account if you'd like to order them — we just recommend doing so under the supervision of your practitioner for individualized dosing and recommendations.

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