My Daily Supplement Routine as a Middle Aged Personal Trainer

As a personal trainer, health coach, mom, and woman in my 50s, I’ve learned that supplements can be a powerful tool for supporting energy, immunity, and overall well-being—especially during midlife. In this article, I’m giving you a real-life look at the daily supplements I take—morning and night—to stay strong, feel balanced, and keep my body running at its best.

Let me start by saying this: supplements aren’t magic—but for me, they’re part of my insurance policy. I eat well, I exercise regularly, and I prioritize sleep and stress management. But even with all of that, I still take supplements to help fill in the gaps and support my body as I navigate post menopause and the aging process.

Think of it like this: you wear a seatbelt even if you don’t plan to crash. Supplements are my version of that seatbelt—they give me peace of mind and support areas I know I need based on bloodwork, symptoms, and how I feel day to day.

But here’s the thing—your body is different than mine. You don’t need to copy my exact routine. Supplements should be personalized based on your health history, hormone levels, and lifestyle. The goal isn’t to take everything under the sun, it’s to figure out what you need to feel your best.

These are the supplements I personally take—based on what’s worked for my body, my lab results, and how I feel every day. I’m here to share what has helped me as a 59-year-old woman who’s been through all the stages—pregnancy, perimenopause, and now post menopause—and who’s been in the health and wellness field for over 35 years.

A few important notes before we dive in:

• I’m not your doctor.
• You don’t need everything on this list.
• I may earn a small commission if you purchase through some of my links.  
• Always read labels and talk to your healthcare provider before starting something new—especially if you’re managing medications or health conditions.

So with that said, I’ll share exactly what I use, why I use it, and what’s worked (and not worked) for me—so you can feel more empowered to build your own routine. 

My Daily Morning Supplement Routine 

These are the supplements I take every morning.

AG1

This is essentially my daily nutritional insurance. It’s a high-quality, all-in-one supplement that supports energy, gut health, and immunity. For those of us juggling a busy lifestyle, fluctuating hormones, and aging bodies, it’s a powerful way to fill nutritional gaps with ease and consistency.

It replaces my multi-vitamin, any minerals I used to take, adaptogens and probiotics-It’s all in this one drink. AG1 has totally simplified my supplement game. Check out my full AG1 review for even more details!

Use my coded link to get a free canister, scoop, shaker bottle, Vit D+K and 5 travel packets with your first order!

Collagen

I take collagen every morning for my skin, joints, hair, nails and a little boost of protein. I’m trying to keep my hair growing ;-). I mix it right in with my AG1 and shake it up. 

Learn more about the benefits of collagen and why I use it in my daily routine!

Here are two collagen brands I recommend:

• Vital Proteins Collagen Powder
• The Pause Nutrition Skin & Bone Collagen Powder 

Vitamin D3 + K2

This is for your hormones, bones, mood, immunity. Almost every person I know is deficient, and it matters for literally everything! You should take these together. The K2 helps it actually absorb properly.

Check out the 14 signs of vitamin D deficiency to watch for.

Here are two Vitamin D3 + K2 brands I recommend:

• Vitamin D3 + K2 by AG1 (click on the link, go to shop to find D3+K2)
• Vitamin D + K2 Metagenics  

Omega 3

This is for overall health, heart, brain, and eye health, as well as supporting the immune system and reducing inflammation. This is the EPA, DHA and ALA. Yes, walnuts and chia seeds have ALA but you get the DPA and EPA from fish and I don’t eat fish everyday.

Here are two omega 3 brands I recommend:

• Nordic Naturals
• The Pause Nutrition Omega 3 + Vit D3+K2 

Vitamin C

This is for your immune system! And your skin, mood and stress. Basically, it’s the miracle vitamin that is cheap and water soluble. You can’t overdose on Vitamin C– I load up every day.

Here are two Vitamin C brands I recommend:

• Metagenics Ultra Potent Vitamin C
• Pure Encapsulations Ascorbic Acid

My Supplement Routine During Every Workout

These are the supplements I take with every workout.

Electrolytes

Using electrolytes improve my hydration and help fuel my workouts. I feel so much better when using electrolytes for workouts and long days of activity. They make me feel overall more energetic.

Yes, they are salty but there is lots of science and information on the FDA’s misguidance on sodium and why we crave sodium. I use ½ packet for my workout and ½ packet later in the day for energy.

Read my full LMNT electrolyte review to see why I chose this clean brand!

Use my LMNT Electrolytes coded link to get a free sample pack of eight different flavors with any purchase!

Amino Acids

These help to fuel my workout without actually eating a meal. Well known female advocate, Dr. Stacy Sims, recommends having a little something before you work out-even just a small scoop of protein powder in water.

It helps steady your blood sugar, reduces stress on the body, and supports better muscle performance. You don’t need a full meal-just enough to fuel your body and get more out of your workout.

I use Perfect Aminos and stir them in a small cup of coffee before my workout. There are no calories just the amnio acids to fuel my workout. They do not break your fast but add fuel to your muscles.  

Here is the amino acid supplement I recommend:

• Perfect Aminos (I like vanilla and chocolate!) 

My Supplement Routine After Each Workout

These are the supplements I take after each workout.

Protein Powder

It’s for muscle repair and recovery, metabolism, hormones, blood sugar, satiety. I use a whey protein powder after my workout to refuel. It helps me hit my daily goal. Protein powder is not for everyone but I love it. 

I make a protein smoothie for breakfast that has a scoop of protein powder, cottage cheese, frozen fruit and almond milk! Between the collagen, amino acids and protein powder – I have almost 50 g of protein in the morning.

Just getting started with protein powder? Check out my full breakdown of the best protein powder options!

Here are two protein powder brands I recommend:

• Naked Nutrition Whey (I like vanilla and chocolate!) 
• Truvani Plant Based Protein (I like vanilla and chocolate peanut butter!) 

My Evening Supplement Routine

These are the supplements each evening at bedtime.

Turmeric

Turmeric primarily through its active component curcumin. There are lots of great health benefits of turmeric that come from its anti-inflammatory and antioxidant properties.

I have enjoyed the Organifi Gold Turmeric Tea every night for the past 5 years. Lots of yummy ingredients, no sugar and helps with evening relaxation.  

Use my Organifi Gold Tea coded link to get an additional 20% off at checkout automatically (Tastes like a creamy chai!)

I also recommend this turmeric supplement:

• The Pause Nutrition Tumeric Supplement

Magnesium

I take magnesium for sleep, stress, muscle recovery and regularity. There are many forms of magnesium that focus on specific things. Check out these 9 symptoms of magnesium deficiency to watch out for!

These are the magnesium supplements I recommend:

• BioOptimizers Magnesium Breakthrough (This is the one I take! Has 7 forms of magnesium and is recommended by Dr. Hyman!)
• Pure Encapsulations Magnesium (glycinate for sleep)
• Pure Encapsulations Magnesium (citrate for regularity)

Additional Supplements

These are supplements I don’t take because I personally don’t need them right now. But many women ask me about these and some of these may smart for you to take depending on your needs.

Here are the supplements and brands I recommend: 

Calcium

Calcium supplements can be especially helpful for women who aren’t getting enough through food and aren’t doing regular strength training—since both are key to maintaining strong bones. As estrogen declines in menopause, bone loss speeds up, and if you’re not lifting weights or eating calcium-rich foods, a supplement can help support bone density and reduce fracture risk.

These are the 6 early warning signs of osteoporosis to watch for.

Here are the calcium supplements I recommend:

• Pure Encapsulations Calcium Citrate
• Metagenics Bone Builder

Fiber

We need adequate fiber daily to support digestion, stabilize blood sugar, keep things moving, and fuel a healthy gut. The recommended amount is 25 grams per day at least and if you aren’t pooping daily, you need more fiber.

These are good sources of fiber to add to your diet, as well as a supplement if needed.

Here are the fiber supplements I recommend:

• Thorne FiberMend
• Fiber GDX by Dr. Marie Claire Haver

Immunity

For avoiding getting knocked out by your kids or grandkids cold. This keeps your system strong when you are running on empty or feeling rundown. 

These are the immunity supplements I recommend:

• Stamets 7 Mushroom Blend (I do take this in the winter. It is highly recommended by Dr Hyman!)
• Megafood Elderberry Chews (I also have taken these in the winter. Elderberry and zinc are great for immunity) 

Joint Support

Joint supplements can be a great option for women experiencing stiffness, aches, or reduced mobility—especially during or after menopause when estrogen drops and inflammation can increase.

If you’re not moving regularly or you’ve started to notice joint discomfort during everyday activities or workouts, a quality joint supplement may help support flexibility and reduce inflammation.

These are the joint supplements I recommend:

• Thorne Joint Support Nutrients
• Pure Encapsulations Glucosamine Chondroitin

CoQ10

This supports heart health, cellular energy, and can help fight off fatigue and brain fog.

These are the CoQ10 supplements I recommend:

• Pure Encapusulations CoQ10
• Thorne CoQ10

Creatine

Creatine isn’t just for bodybuilders…it’s a powerful supplement for midlife women looking to maintain muscle mass, boost strength, and support brain health.

I jumped on this bandwagon months ago and I’m so glad I did!

What I’ve noticed: my knees don’t ache during lunges anymore (huge win), and while I didn’t feel a crazy energy surge, I already have a lot of energy. I’m taking it as much for the muscle and joint support as I am for the brain health benefits.

And that myth about instantly gaining 3–5 pounds of water weight? Not my experience at all. Yes, creatine pulls water into your muscles which is actually a good thing for strength and recovery but I didn’t see any big jump on the scale.

Here are the brands I recommend:

• Create Gummies (I’ve been using these – very convenient!)
• Naked Creatine
• The Pause Nutrition Creatine

Digestive Enzymes

Many of you complain that you need these and they do work for those of you who get bloated from eating roughage and other foods.

These are the digestive enzyme supplement brands I recommend:

• BioOptimizers Masszymes
• Pure Encapsulations Digestive Enzymes

I hope this peek into my personal supplement routine helps you feel more informed—not overwhelmed. Remember, there’s no one-size-fits-all solution when it comes to your health. What matters most is tuning into your body, getting curious about how you feel, and working with a trusted healthcare provider to build a supplement plan that actually supports you.

Whether you’re navigating midlife changes, trying to boost your energy, or just looking for a little extra support—you’re not alone. I’m right here with you, learning and evolving too. Take what resonates, leave what doesn’t, and trust yourself in the process.

Here’s to feeling strong, supported, and vibrant—at every stage of life!