Feeling overwhelmed by the supplement aisle? You’re not alone.
Every week, I hear the same question from clients:
“What supplements should I actually be taking?”
And here’s the truth: while there’s no one-size-fits-all answer, there are some foundational supplements that I consistently recommend to women—especially those navigating their 30s, 40s, 50s, and beyond.
These are not trendy TikTok powders or influencer-promoted gummies.
They’re science-backed, functional medicine staples that support real women and real physiology.
Let’s dive into what works—and what doesn’t.
Supplements Every Woman Should Consider
These foundational supplements address key concerns like energy, hormone balance, mental clarity, and immune resilience. They’re based on years of clinical experience and functional lab testing.
1. Magnesium (Glycinate or Malate)
Best For: Sleep, stress, muscle tension, hormone regulation
Most women—especially those under chronic stress or approaching perimenopause—are magnesium deficient
Magnesium glycinate supports nervous system calm, while magnesium malate aids in energy production
Also supports progesterone balance, a common deficiency in women 35+
Functional Tip: Take magnesium at night to support restful sleep and reduce tension.
2. Vitamin D3 with K2
Best For: Mood, immune health, bone strength, hormone balance
Despite sunny climates, low vitamin D is shockingly common—especially in women with fatigue or mood swings
K2 helps direct calcium to the bones instead of arteries, reducing the risk of calcification
Vitamin D plays a key role in ovarian function and hormonal signaling
Functional Tip: Always pair with fat (like avocado or olive oil) for better absorption.
3. Omega-3 Fatty Acids (EPA/DHA)
Best For: Brain fog, joint pain, inflammation, heart health
Omega-3s reduce systemic inflammation and support cognitive clarity—especially important during perimenopause and menopause
Helps improve mood, skin elasticity, and reduces PMS-related cramping
Functional Tip: Look for triglyceride-form fish oils for better absorption and purity.
4. Methylated B-Complex
Best For: Energy, mood, detoxification, stress support
Especially critical for women on birth control pills, under high stress, or with the MTHFR gene variant
B vitamins help with neurotransmitter production, liver detox, and cellular energy
Methylated forms (like methylfolate and methylcobalamin) ensure bioavailability
Functional Tip: Take in the morning—B vitamins can be stimulating if taken too late.
5. Targeted Probiotics & Gut Support
Best For: Bloating, post-antibiotic recovery, immune support
A healthy gut equals healthy hormones. The gut microbiome plays a major role in estrogen metabolism.
After antibiotics, food poisoning, or a stomach bug, a high-quality, strain-specific probiotic can rebalance your gut
Functional Tip: Don’t rely on the same probiotic daily—switch strains based on need and cycle support.
Supplements to Avoid (and Why)
The wrong supplements can waste your money—or worse, throw your hormones out of balance. Here are the ones I generally recommend skipping:
Random TikTok or Influencer Supplements
- Often underdosed, poorly formulated, or full of fillers
- May include ingredients that disrupt hormone pathways or spike cortisol
- Just because it’s trending doesn’t mean it’s clinically sound
Detox Teas & “Flat Belly” Powders
- Frequently contain harsh laxatives or dehydrating herbs
- Can overtax the adrenal glands and worsen fatigue
- Not supportive for women already dealing with HPA axis dysregulation
The Real Secret? Supplements Work With Lifestyle
Supplements are powerful—but they’re not magic pills.
They work best when you’re also prioritizing:
- Whole food nutrition
- Deep, restful sleep
- Stress resilience
- Consistent movement
Think of supplements as strategic support, not a shortcut.
Trusted Products That Actually Work
I only recommend professional-grade supplements I’ve vetted and use with my clients.
Shop my trusted Designs for Health dispensary here.
Use promo code ELARAWELL20 for 20% off your first order.
Want a Personalized Supplement Plan?
Every woman’s body is different—your supplements should reflect that.
Let’s create a plan based on your labs, lifestyle, and goals.
Book a 1:1 functional medicine consult with ElaraWell and take the guesswork out of your wellness journey.
