Top 11 Supplements For Women’s Healthy Aging

Dr. Shereene Idris explains her top picks:

Idris’ Eleven

How many of these do you take?

1. Vitamin D3 and K2 support bone, mood, and DNA protection by improving calcium absorption, strengthening bones, boosting immunity and serotonin balance, and helping keep telomeres longer for better cellular longevity; vitamin K2 directs calcium into bones and teeth instead of arteries (aim for 1,000–2,000 IU of D3 with 180 µg of K2 daily)
2. Omega-3s reduce inflammation and support brain, heart, and skin health by keeping cell membranes hydrated, lowering triglycerides, stabilizing mood, and reducing brain fog; they also keep skin healthy and slow down inflammatory aging (take about 1,000 mg of combined EPA and DHA with meals)
3. Magnesium promotes sleep and calm by supporting over 300 reactions related to muscle relaxation, melatonin, and GABA production; it helps lower cortisol, relieves cramps, and aids recovery (use 200–400 mg daily, choosing glycinate for maintenance or citrate against constipation)
4. Probiotics and prebiotics improve gut, hormone, and immune balance by restoring good bacteria, enhancing digestion and nutrient absorption, regulating estrogen, and reducing bloating and inflammation (take 10–20 billion CFUs of mixed strains daily)
5. A general multivitamin-and-minerals supplement fills dietary gaps and supports energy by providing essential micronutrients like zinc, iodine, selenium, and folate; it helps counter nutrient depletion from stress and protects cells from oxidative aging (take one daily with food)
6. Iron restores vitality and oxygen delivery by supporting hemoglobin and energy for muscles, brain, and hair growth; it’s especially important for women with heavy periods or fatigue (take about 18 mg daily, or 50–100 mg under medical guidance, with vitamin C and without coffee, dairy, or calcium)
7. Coenzyme Q10 fuels mitochondria and heart health by boosting ATP production and acting as a protective antioxidant; it’s key for people on statins and supports longevity through mitochondrial resilience (take 100–200 mg daily with food)
8. Adaptogens (e.g. ashwagandha and rhodiola) balance stress hormones and energy by regulating cortisol, supporting thyroid and adrenal health, and reducing anxiety, mood swings, and hot flashes; they also protect telomeres and lower inflammation (use 600 mg ashwagandha or 200–400 mg rhodiola daily)
9. Evening primrose oil (GLA) supports hormones and skin hydration by supplying gamma-linolenic acid, which eases PMS, improves elasticity, and maintains moisture during perimenopause (take 500–1,000 mg daily)
10. Curcumin and resveratrol fight inflammation and promote longevity by activating antioxidant and longevity pathways that reduce joint stiffness, protect neurons, and slow inflammatory aging (take 500–1,000 mg curcumin (with black pepper) and 100–250 mg resveratrol daily)
11. Creatine maintains muscle, strength, and brain function by recycling ATP in muscles and neurons, preserving lean mass, mental clarity, and recovery—especially during perimenopause (take 3–5 g daily mixed into a glass of water)

Yes, some of those are bundled so it could be called more than 11, but that’s how she counted them, so we’ll keep her count here 🙂

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Take care!