The Supplements I’m Taking as a Woman Over 50 (And Why They Work for Me)

A Simple Way To Remember Your Supplements

That said, I love hearing what others take and why, so I thought it might be helpful if I pulled back the curtain and shared my current supplement lineup, along with how I time everything (especially since I take Synthroid for thyroid support and Estradiol for hormone replacement).

As you can see, I put some of my supplement powders in storage canisters and place them on my coffee station. I drink coffee every morning, and this is a simple way I remember to include my Collagen Peptides and D-Mannose Powder. Since I’ve started taking more supplements, I’ve got two Daily Pill Boxes (Box 1 and Box 2) on order. I’ll let you know which one works best once they arrive.

Why I Take Supplements

As someone who works on a computer all day, I know I don’t move as much as I should. I’ve also been following a carnivore diet, which means I eat a lot of meat and not much else. While that works well for me, it also means I need to be intentional about replacing certain nutrients I’m no longer getting from a wider variety of foods. This routine has become my go-to approach for healthy aging supplements and simple, effective daily vitamins for women in midlife.

I’ve noticed that energy, brain fog, and sleep take a hit in midlife. So, after doing my own research and talking with my healthcare provider, I’ve built a supplement routine that focuses on:

• Healthy aging and cellular repair
• Brain function and energy
• Inflammation and antioxidant support
• Muscle and joint health
• Hormonal and thyroid balance
• Hydration and cramp prevention

My Daily Supplement Routine (With Timing and Why I Take Each One)

Here’s a breakdown of what I take each day, why I take it, and how I time everything around Synthroid.

🌜 Morning (Empty Stomach)

• Synthroid – Thyroid medication needs to be taken on an empty stomach, with water only. I take this first thing and wait at least 60 minutes before eating or drinking anything else.

☕️ Mid-Morning (After Breakfast or With Coffee)

In my morning coffee, I mix:

• Vital Proteins Collagen Peptides – As we age, our natural collagen production decreases, which can lead to wrinkles, joint stiffness, and weaker hair and nails. I take collagen to support skin elasticity, joint comfort, and to strengthen my nails and hair. I’ve seen a noticeable improvement in skin texture and overall resilience since adding this in.
• D-Mannose Powder – This natural sugar helps flush bacteria from the urinary tract and has become an essential part of my routine for preventing occasional urinary tract discomfort. It’s simple, safe, and supports one of those not-so-fun parts of aging gracefully.
• Thorne Buffered Vitamin C Powder – I take this primarily to support collagen synthesis and to boost my immune system. The buffered form includes magnesium and potassium, which also helps with hydration and cramp prevention. It’s gentler on the stomach than regular vitamin C, which is important for daily use.

I also take:

• Resveratrol – This antioxidant is one of my go-tos for healthy aging. It supports cardiovascular function and brain clarity. I also love that it may have anti-inflammatory effects, which is important since inflammation tends to creep up as we get older. I take it with food to help with absorption.

⏰ Late Morning

• Tru Niagen (Nicotinamide Riboside) – I take the 300mg daily dose, which feels like the right balance for me. It’s the dose most of the clinical studies use, and it’s been enough to help with my energy and focus without being overly intense. Since I’m already taking Timeline Mitopure and CoQ10 occasionally, I didn’t feel the need to go up to the higher 500mg Pro version. This dose fits into my routine easily and works well alongside the other mitochondrial-support supplements I’m already using. I take it mid-morning, well after my thyroid medicine, to avoid any interference with absorption

🍽️ Lunch

• Timeline Mitopure (Urolithin A) – This is one of my favorite discoveries for healthy aging. It helps clear out damaged mitochondria (the energy factories of our cells) and encourages new ones to grow. Since I’m not super active, this gives my cells the support they need to stay energized and healthy.
• Turmeric Extract (2250mg, 95% Curcuminoids) – I take this to combat inflammation, which is the root of so many age-related health issues. It’s been especially helpful for joint comfort and overall recovery. The high curcuminoid percentage ensures potency, and I take it with fat for better absorption.
• LMNT Electrolyte Drink – On the carnivore diet, I’m not getting electrolytes from typical food sources, so this helps maintain balance. The sodium, potassium, and magnesium keep my energy steady and have completely eliminated the leg cramps I used to get. I use LMNT daily to stay hydrated and avoid that mid-day slump.

🌙 Evening

• Estradiol – I take this at the time prescribed by my doctor.
• Magnesium Glycinate – Magnesium is vital for over 300 bodily functions, and I take this specific form at night to help with muscle relaxation, deeper sleep, and stress support. It also complements what I get from the Buffered C powder and helps calm my nervous system before bed.

Additional Daily Essentials I Include (And Why They’re Foundational)

If I feel like I need an extra boost or I’m going through a high-stress season, I sometimes add:

• CoQ10 (Ubiquinol) – CoQ10 plays a crucial role in energy production at the cellular level, and the ubiquinol form is especially well-absorbed for those of us over 50. I take it to support my heart, brain, and overall mitochondrial function, especially on days when I feel my energy is lagging. It pairs nicely with Timeline and Tru Niagen but adds an extra boost when needed.
• Omega-3 (High-DHA Fish Oil) – Omega-3s help with so many things: inflammation, brain clarity, joint comfort, and heart rhythm. I prefer a high-DHA formula, which is especially beneficial for cognitive function. I take it when I’m not eating much fish or when I want to support focus and skin hydration from within.
• Probiotic (Seed DS-01™ Daily Synbiotic) – After doing a lot of reading and trying different brands, this is the one I’ve committed to using daily. It supports not just gut health but also skin clarity, heart health, and immune balance. I take it either at night or first thing in the morning on an empty stomach, well away from Synthroid. Because I follow a carnivore diet, I’m not getting prebiotic fiber from foods, so this helps fill the gap with a clean, clinically studied blend that makes me feel more balanced overall. It is the flagship formula for women and men focusing on gut, skin, and heart health.

Why This Routine Works for Me

This combination gives me steady energy and is one of the best supplement routines I’ve found for women in midlife. I built this routine by testing what really works when it comes to anti-aging supplements for women over 50, especially those of us who are more sedentary or follow low-carb lifestyles.

I’ve also noticed improvements in:

• Joint comfort and flexibility
• Skin texture and hydration
• Fewer leg cramps and more restful sleep
• Better focus and less brain fog in the afternoon

Spacing everything out properly (especially around Synthroid) has made a huge difference in how well everything works.

FAQs and Getting Started

What If I’m Just Getting Started with Supplements For Women Over 50?

If you’re overwhelmed by the list, you’re not alone! Here’s a simple place to start:

• Collagen Peptides – For skin, joints, and hair
• Buffered Vitamin C – For immune support and to pair with collagen
• Magnesium Glycinate – For sleep, stress, and muscle support
• Electrolytes (LMNT) – Especially important if you’re on a low-carb or carnivore diet
• Probiotic (Seed DS-01) – For gut, skin, and immune health. Start small, give each new supplement time to settle into your routine, and adjust based on how your body responds.

What Are Some Budget-Friendly Supplements For Women Over 50 Alternatives?

If you’re watching your budget, you don’t have to skip supplements—you can simplify:

• Swap Timeline for CoQ10 (Ubiquinol) – Still great for mitochondrial support
• Use Great Lakes Collagen instead of Vital Proteins – Still high quality
• Thorne Basic C or NOW Vitamin C instead of buffered powders
• Magnesium Citrate or Oxide can be cheaper but may cause GI upset. Remember, consistency matters more than fancy branding. Focus on what works for your lifestyle.

Are These Safe to Take with Thyroid Medication?

Yes, but timing is key. I take Synthroid first thing in the morning with water only, and I wait at least 60 minutes before having coffee or other supplements. I also avoid magnesium, calcium, and iron within 4 hours of taking it.

Can I Take Everything at Once?

I try to space things out! Some supplements absorb better with food, while others (like Tru Niagen or Probiotics) do better on an empty stomach. I’ve found that dividing things between morning, midday, and evening helps me feel steady and avoids overwhelming my system.

Do I Need to Take These Forever?

Not necessarily. I adjust based on how I feel and what’s going on in my life. Stress, travel, sleep changes, or seasonal shifts all influence what I take. Think of supplements as support, not a strict checklist.

Trusted Brands I Use (and Recommend You Research)

While I always recommend doing your own research or talking with a healthcare provider, since you might take different medicines than me, I know how overwhelming it can be to sort through endless options. Here are a few of the brands I’ve come to trust for their transparency, quality, and third-party testing:

• Vital Proteins – For collagen peptides
• Thorne – For buffered vitamin C, magnesium, and high-quality blends
• Tru Niagen – For NAD+ support (nicotinamide riboside)
• Timeline Nutrition – For Urolithin A (Mitopure)
• Nordic Naturals – For high-DHA Omega-3
• Qunol – For highly absorbable CoQ10 (ubiquinol form)
• Just Thrive – For spore-based probiotics
• Seed – For DS-01™ Daily Synbiotic (comprehensive gut and skin support)
• LMNT – For clean, no-sugar electrolytes that work well with low-carb and carnivore diets

If you’re building your own stack, these are solid starting points with excellent reviews and clean labels.

Final Thoughts

Again, I’m not a doctor. This post isn’t medical advice, it’s just me sharing the supplements for women over 50 that I use. If you’re thinking about starting a new supplement or adjusting your current routine, talk to your healthcare provider first and check to see if your medicine and supplements play nicely together.

But if you’re curious, this is the routine I’ve built after trial, error, research, and real-world results. I hope it gives you a place to start or a few new ideas to consider for your own journey.

If you take supplements, I’d love to hear which ones have made a difference for you! Drop a comment and let’s chat about it.

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