Subscribe to our show Supplements Made Simple
Are you carrying around a grocery bag full of daily supplements without actually knowing if they’re working for your body?
In this episode, I break down exactly which supplements matter for women over 40, from the foundational must-haves like vitamin D, magnesium, omega-3s, and creatine to the amino acids, electrolytes, and collagen I layer on top to support muscle, energy, and recovery. I answer your biggest supplement questions live, covering everything from creatine safety around kidney stones and cancer survivorship to magnesium types, taurine, B12, and what to do about a bloated belly. My goal is always to help you simplify your routine so you know exactly what you need, what you can skip, and how to build a supplement stack that actually works for your body.
What you’ll learn:
(02:38) The Yolked egg-yolk supplement can support muscle building for women 40+.
(10:59) Vitamin D should be dosed based on lab testing, and why it works best paired with K2.
(12:55) How much magnesium most people need and why it’s essential for hormones and energy.
(13:35) Creatine HCl is better absorbed than monohydrate, and why women need to supplement with it.
(17:55) Collagen doesn’t build muscle, but it does support your connective tissue.
(23:54) What the research says about creatine’s safety for kidney stones and cancer survivors.
(30:45) Which types of magnesium are more likely to cause diarrhea, and which ones to use instead.
(35:10) Fiber and plant variety are key to restoring your gut microbiome as you age.
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Resources Mentioned in this episode
Learn more about the fiber challenge: https://jjvirgin.com/fiber-challenge
How to Menopause by Tamsen Fadal
Menopause Gut by Cynthia Thurlow
Creatine uptake regulates CD8 T cell antitumor immunity
The role of amino acids in skeletal muscle health and sarcopenia: A narrative review
Episode Sponsor: Try Qualia risk-free for up to 100 days and use code VIRGINWELLNESS for 15% off
