Supplements

Our go-tos

• Magnesium glycinate — one of the most well-absorbed forms of magnesium, supportive for sleep, muscle relaxation and steadier blood sugar
• Optibac Probiotics For Women — a targeted probiotic formulated with strains studied for the vaginal and urinary microbiomes. It is not a treatment for a UTI, yeast infection or bacterial vaginosis, but it may offer useful microbiome support. With probiotics, the specific strains matter more than the biggest number on the bottle
• Vitamin D — foundational for bone health, immune function and mood, and genuinely easy to run low on even here in Arizona. This is one we prefer to check with bloodwork rather than guess at
• L-theanine — a calming amino acid that may support focus and stress resilience without heavy sedation, useful for a nervous system already managing a lot
• Fiber — supports gut health and a steadier blood sugar response, especially helpful if meals lean protein-forward and light on carbs. Add it slowly and take it with enough water, since too much too quickly can make bloating or constipation worse
• Inositol — well-studied for insulin resistance and PCOS; we like Ovasitol for its clean formulation and the research behind its myo-inositol and D-chiro-inositol combination
• Creatine monohydrate — not just for bodybuilders. It may support strength, muscle preservation, recovery and cognitive function, which becomes especially relevant as estrogen shifts and maintaining muscle asks for more deliberate attention
• Omega-3s — supportive of heart and brain health, particularly for women who do not regularly eat salmon, sardines or other fatty fish. Food comes first, but a quality fish- or algae-based supplement can help close the gap
• Collagen — worth considering for women who tolerate it well as an easy way to add a little protein. Some research suggests possible support for skin or joint comfort, but it isn't a treatment for hEDS or another inherited connective tissue condition. If you read Why 'zebra', you already know why this one isn't a universal recommendation

A few to check, not automatically take

• Calcium — important for bone health as estrogen declines, but food intake should be counted first. Supplement only what is actually missing rather than adding a full dose to an already calcium-rich diet
• Vitamin B12 — worth checking after bariatric or gastrointestinal surgery, with limited animal foods or when taking medications that can interfere with absorption
• Iron — essential, especially for women with heavy or prolonged bleeding, but this one belongs behind bloodwork. Fatigue does not automatically mean low iron and taking it unnecessarily can cause constipation, nausea and other problems

A quick note before you start anything new

This list reflects what tends to help many of the women we work with, not a personalized prescription. Start one new thing at a time whenever possible, so you can tell what is helping, what is doing nothing or what is quietly making you feel worse.

Talk to whoever manages your care before adding anything new, especially if you're already on medication, preparing for surgery or managing kidney, liver, digestive or urinary issues. Some supplements, including magnesium, fiber, inositol and omega-3s, can affect medication absorption, blood sugar, blood pressure or bleeding risk.

The goal isn't the biggest supplement shelf. It's finding the smallest amount of support that genuinely helps your body do its work.