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Here are the seven supplements I take every day. No preamble, no lengthy caveats, no twelve-step programme. Just the stack — protein, creatine, collagen, D3 with K2, calcium, a multivitamin and electrolytes — with an honest take on each and why it earns its place in the routine.
I want to be upfront about something before we start. I am not a doctor or a nutritionist. What I am is a woman in her forties who has spent the last few years paying close attention to what makes a genuine, measurable difference to how I feel — and doing the reading to understand why. These are the supplements I have settled on after that process. You may want to verify with your own doctor before starting anything new, particularly if you have existing health conditions or take medication.
With that said — let us get into it.
every single day
per year after 35
get protein right after 35
Protein shakes
After 35 your body becomes less efficient at using protein — a process called anabolic resistance. You need more protein to achieve the same muscle protein synthesis as you did at 25, and if you are not hitting your target through food alone (which most women are not), a protein shake is the most important addition you can make.
I aim for 25–30g per meal and use a Premier Protein shake to fill the gap on days when food alone does not get me there. My favourite way to take it: pour the shake over a double shot of espresso and a generous amount of ice. It turns into a creamy, coffee-flavoured drink that actually feels like a treat rather than a supplement. The goal is not aesthetics — it is maintaining the muscle mass that protects my metabolism, my posture and my bone density as I get older.
Muscle mass declines at roughly 1–2% per year after 35 without active intervention. This matters far beyond how you look — it affects your metabolism (muscle burns more calories at rest), your bone density (muscle pulls on bone and stimulates growth), your posture and your energy levels. Adequate protein is the foundation every other wellness habit is built on.
Premier Protein delivers 30g of protein per shake with minimal sugar and a clean ingredient profile. My go-to method: pour over a shot of espresso and a lot of ice. It turns into a cold, creamy coffee drink that tastes nothing like a supplement and everything like something you would actually choose. Morning on training days, mid-afternoon when I know dinner will be light.
"The espresso-and-ice trick changed everything. I was not consistent with protein powder because the prep felt like effort. A ready-to-drink shake over espresso takes thirty seconds and I actually look forward to it."
Creatine monohydrate
Creatine is one of the most thoroughly researched supplements in existence, and it is chronically underused by women. The typical association with bodybuilders and bulking has kept most women away from it — which is a genuine shame, because the evidence for its benefits in women over 35 is compelling.
Creatine supports muscle strength and recovery, which matters for reformer pilates and any other strength-based movement. But the benefit I did not expect was cognitive — creatine has solid evidence for supporting brain energy and focus, particularly in sleep-deprived states. Given how much women over 35 are managing, that is not a small thing.
Muscles: Increases phosphocreatine stores so your muscles have more energy during high-effort movement. You recover faster and can work harder without breaking down as much muscle tissue.
Brain: The brain also relies on creatine phosphate for energy. Research suggests creatine supplementation supports cognitive function, memory and focus — particularly relevant for women experiencing perimenopause brain fog.
Dose: 3–5g daily, taken consistently. No loading phase needed. Takes 3–4 weeks to feel the full effect.
Plain creatine monohydrate — unflavoured, nothing added. Stir into water, a smoothie or your protein shake. It is tasteless and dissolves easily. Buy the most basic version you can find; expensive branded creatine does not outperform the plain powder. 3–5g per day is all you need.
"The supplement I was most sceptical about and most surprised by. The difference in how quickly I recover from pilates sessions is noticeable. The cognitive clarity was a bonus I did not expect."
Collagen peptides
Collagen production declines by roughly 1% per year after 25 and drops more steeply after 35. The effects show up in skin elasticity, joint comfort and gut integrity — three things that matter enormously to how you look and feel after 35. Collagen peptides are a hydrolysed form that absorbs well and provides the amino acids your body needs to synthesise its own collagen.
I stir a scoop into my morning hot water or green tea. It is unflavoured and dissolves without any texture. I have been doing this for over a year and the change in my skin texture and joint comfort — particularly in my knees during pilates — is something I notice most on the weeks I skip it.
Skin: Studies show hydrolysed collagen supplementation improves skin elasticity and hydration within 8–12 weeks. The effect is visible rather than dramatic — but real and cumulative.
Joints: Collagen is the primary component of cartilage. Supplementation supports joint comfort, particularly in weight-bearing activities. If your knees or hips have started talking to you, this is worth trying.
Gut: The gut lining is largely composed of collagen. Supporting it directly through supplementation contributes to the gut health that underpins energy, immunity and skin — the full guide is here.
I tear one packet into my morning coffee or tea every single day. It dissolves completely with no taste and no texture change — just a slight creaminess that honestly makes the drink better. The individual packets mean there is no measuring, no scooping, no mess. ZEBORA combines hydrolysed collagen with hyaluronic acid, biotin, MCT and 5 billion probiotics — skin, joints, gut and hair all in one step.
"The no-taste, no-texture thing is what made me consistent. If I can stir it into my morning coffee without noticing it is there, I will do it every day without thinking. That is the only thing that matters with supplements."
Vitamin D3 with K2
Vitamin D deficiency affects an estimated 40% of adults in the US and the numbers are higher in women over 35, particularly those who live in sunnier climates and spend most of the day indoors — which, despite living in Florida, describes me almost entirely. The symptoms of deficiency are subtle: persistent fatigue, low mood, frequent illness, bone fragility. They are easy to mistake for simply getting older.
The reason I take D3 with K2 specifically: vitamin D increases calcium absorption, which is a good thing. But without vitamin K2, that calcium can deposit in soft tissue rather than bone. K2 directs calcium to where it belongs. They work as a pair and should be taken as a pair.
D3 alone: Increases calcium absorption and supports immune function, mood, muscle strength and bone density. Critical for women over 35.
K2's role: Activates proteins that direct calcium into bone and away from arteries. Without K2, increased calcium absorption from D3 may not reach bone effectively.
Dose: 2,000–4,000 IU of D3 with at least 100mcg of K2 (MK-7 form). Take with a meal containing fat — D3 is fat-soluble and absorbs best this way.
Garden of Life combines D3 and K2 in a single daily gummy — the pairing that makes both work properly. D3 increases calcium absorption; K2 directs that calcium into bone rather than soft tissue. The gummy format means I take it every morning with breakfast without thinking about it. Consistency is everything with D3 — a single dose does nothing, daily dosing over months is what moves the needle.
"Garden of Life is a brand I trust for quality and sourcing. This is the one I reach for specifically because D3 and K2 should always be taken together — and this does both in one gummy."
Calcium
Bone density peaks in your late twenties and declines steadily after that, with a more significant drop around perimenopause as oestrogen levels shift. By the time osteoporosis is diagnosed in later life, decades of gradual bone loss have already occurred. The time to act on this is now — not when the consequences are already visible.
The recommended daily intake of calcium for women is 1,000mg, rising to 1,200mg after 50. Most women over 35 do not reach this through diet alone unless they are deliberately tracking. I supplement to bridge the gap — taken with D3 and K2 to ensure the calcium goes where it needs to go.
Do not take more than 500mg of calcium at once — the body cannot absorb large amounts in a single dose. Split across two meals if you are supplementing a full 1,000mg. Also: calcium citrate is better absorbed than calcium carbonate, particularly if you have any digestive sensitivity. Take with food. And again — take it with D3 and K2, not alone.
I take calcium citrate rather than carbonate for better absorption. Split across two meals — breakfast and dinner — to stay within the 500mg-at-once absorption limit. Calcium citrate can be taken with or without food, which makes it easier to fit into a routine than carbonate, which requires food for absorption.
"The supplement with the longest payoff horizon — you are not taking it to feel different tomorrow, you are taking it so your skeleton holds up in twenty years. Worth it regardless."
A women's multivitamin
I think of the multivitamin as an insurance policy, not a foundation. If you eat a varied, whole-food diet, a multivitamin fills in the nutritional gaps on the days when life does not allow for a perfect plate. It is not a substitute for good food. It is a backstop for the days when good food is not happening.
The key is choosing a multivitamin formulated specifically for women over 35 or 40 — these are calibrated to the specific nutrients that become more critical at this stage: iron (if you are still menstruating), folate, B vitamins, zinc and the antioxidants vitamin C and E. A generic multivitamin is better than nothing but a women's formula is meaningfully better.
Methylated B vitamins: Particularly methylfolate and methylcobalamin (B12) — these are the active forms your body can actually use, rather than the cheaper synthetic versions some supplements contain.
Iron: If you are still menstruating, include iron. If you have gone through menopause, an iron-free formula is preferable.
Vitamin C and E: Both antioxidants — look for meaningful doses (at least 100mg C, 15mg E) rather than token amounts.
No megadoses: More is not better with fat-soluble vitamins like A and D — these accumulate in the body. A well-formulated multivitamin provides what you need without excess.
Garden of Life once-daily formula with methylated B vitamins, 50 billion CFU probiotics built in, and a women-specific micronutrient profile. One tablet daily with breakfast. Kosher certified. The probiotic inclusion means one less thing to take separately — though I still supplement probiotics additionally on days when my gut needs extra support.
"The supplement I notice least — which is the point. It is doing quiet work in the background. The days I feel the benefit most are the days after a less-than-ideal eating day."
Electrolytes
Electrolytes are the minerals that regulate hydration at the cellular level — sodium, potassium, magnesium and chloride. You lose them through sweat, and in Florida, I sweat more than I would in most other places. Chronic electrolyte depletion shows up as fatigue, headaches, muscle cramps, brain fog and poor sleep — all things that are easy to blame on getting older when the actual cause is fixable.
I dissolve an electrolyte packet in water every morning before coffee. It is the single habit that most dramatically changed my daily energy — more than the protein, more than the D3, more than anything else. The shift from reaching for a second coffee at 2pm to simply not needing it took about a week of consistent electrolyte supplementation to notice.
Persistent afternoon fatigue despite adequate sleep — electrolyte depletion is one of the most common overlooked causes.
Muscle cramps during or after exercise — particularly magnesium and potassium depletion.
Headaches in the afternoon — often dehydration compounded by electrolyte imbalance rather than just water deficiency.
Brain fog — sodium and potassium regulate nerve signalling; depletion affects cognitive clarity.
Poor sleep quality — magnesium (an electrolyte) plays a critical role in sleep regulation.
Dissolve one packet in a full glass of water first thing in the morning — before coffee, before food. Look for a formula with meaningful sodium (500–1000mg), potassium (200–400mg) and magnesium (60–100mg) per serving. Avoid the sugar-heavy sports drink versions; you want electrolytes, not a glucose spike. The packet format means you take it consistently because it is portable and requires no measuring.
"If I had to keep only one supplement from this list, it would be this one. The daily energy impact is the most immediate and consistent of all seven. Try it for two weeks before deciding whether it is working."
The ones I rotate in and out
Beyond the core seven there are a handful of supplements I take less consistently but still reach for regularly depending on what my body needs.
Magnesium glycinate — taken in the evening for sleep quality and muscle recovery. Involved in over 300 enzymatic reactions and deficiency is extremely common after 35. On nights when I have trained or feel wound up, this is the one thing that consistently improves how I sleep. Shop on Amazon →
Omega-3 / Fish oil — for cardiovascular health, brain function, joint comfort and skin hydration. Anti-inflammatory and thoroughly evidence-backed. I rotate this in when joint discomfort increases or when I feel my focus is low. Shop on Amazon →
Evening primrose oil — rich in GLA (gamma-linolenic acid), supports hormonal balance and skin elasticity. Particularly worth trying if you are navigating perimenopause symptoms. Shop on Amazon →
Vitamin E — a fat-soluble antioxidant that protects cells from oxidative stress and supports skin health from the inside out. Works synergistically with vitamin C. Shop on Amazon →
Probiotics — in addition to what the multivitamin provides, I top up with a dedicated women's probiotic during periods of high stress, travel or after antibiotics. Your gut microbiome shifts significantly after 35 and a quality probiotic is one of the highest-leverage daily habits for energy, immunity and skin. Shop on Amazon →
"You do not need to take everything at once. Start with the one that addresses your most pressing concern — energy, sleep, bone health, muscle — and add from there once that habit is solid."
— Anjie, Style & Soul 35+One final thought: supplements work at the margins. They cannot compensate for poor sleep, a diet of processed food, no movement and chronic stress. They are additions to a reasonably healthy foundation — not a replacement for one. But within a decent foundation, the right supplements, taken consistently, make a real and measurable difference. I have experienced it. That is why they are in this post.