Published by Paul Thompson |
Fact-checked against peer-reviewed sources | Updated March 2026

# The Women's Wellness Guide

Your Complete Guide to Supplements, Energy & Healthy Aging

By Longevity Futures

## Welcome!

Congratulations on taking the first step toward optimizing your health. This guide is specifically designed for women who want to feel more energetic, look vibrant, and age gracefully.

Inside, you'll discover the most effective, science-backed supplements for women's health - with exact dosages, the best times to take them, and which combinations work synergistically together.

## The Foundation: 5 Essential Supplements Every Woman Should Consider

#### 1. Vitamin D3 + K2

Why it matters: Over 40% of women are deficient. D3 supports bone health, immune function, mood, and hormone balance. K2 ensures calcium goes to bones, not arteries.

Recommended: 2,000-5,000 IU D3 + 100-200mcg K2 daily
When: Morning with breakfast (fat-soluble, needs food)

#### 2. Omega-3 Fish Oil (EPA/DHA)

Why it matters: Reduces inflammation, supports heart health, improves skin elasticity, and helps with hormonal balance during perimenopause and menopause.

Recommended: 1,000-2,000mg EPA+DHA combined daily
When: With meals to improve absorption

#### 3. Magnesium

Why it matters: Involved in 300+ enzymatic reactions. Helps with sleep, stress, muscle cramps, PMS symptoms, and bone health. Most women don't get enough.

Recommended: 300-400mg daily (glycinate or citrate form)
When: Evening - promotes relaxation and sleep

#### 4. Collagen Peptides

Why it matters: After 25, collagen production declines 1% per year. Supplementing supports skin elasticity, joint health, hair strength, and nail growth.

Recommended: 10-15g daily (hydrolyzed collagen)
When: Any time - mix in coffee, smoothies, or water
Pro Tip: Take with Vitamin C to boost collagen synthesis!

#### 5. Probiotics

Why it matters: Gut health affects everything - immunity, mood, skin clarity, weight management, and hormone metabolism.

Recommended: 10-50 billion CFU with multiple strains
When: Morning on empty stomach or with breakfast

## For Energy & Focus

#### CoQ10 (Ubiquinol)

Your mitochondria's best friend. CoQ10 is essential for cellular energy production. Levels naturally decline with age. Ubiquinol is the active form - much better absorbed than ubiquinone.

Recommended: 100-200mg daily
When: Morning with fatty meal

#### B-Complex

B vitamins are crucial for energy metabolism, nervous system function, and stress management. Look for methylated forms (methylfolate, methylcobalamin) for better absorption.

Recommended: High-quality B-complex with methylated forms
When: Morning - can be energizing

#### Iron (if needed)

Many menstruating women are low in iron, causing fatigue. Important: Only supplement if blood tests show deficiency - excess iron is harmful.

Recommended: 18-27mg if deficient (get tested first!)
When: With Vitamin C on empty stomach. Never with calcium, coffee, or tea

## For Beautiful Skin & Hair

#### Biotin

Supports keratin production for stronger hair and nails. Most effective when combined with collagen.

Recommended: 2,500-5,000mcg daily
When: With food

#### Hyaluronic Acid

Your skin's moisture molecule. Holds 1000x its weight in water. Oral supplementation helps from the inside out.

Recommended: 100-200mg daily
When: With food

## For Longevity & Healthy Aging

#### NMN (Nicotinamide Mononucleotide)

The cutting-edge longevity supplement. NMN boosts NAD+ levels, which decline with age. NAD+ is essential for cellular energy, DNA repair, and sirtuin activation.

Recommended: 250-500mg daily
When: Morning on empty stomach for best absorption

#### Resveratrol

The famous red wine compound. Activates sirtuins (longevity genes) and works synergistically with NMN. Dr. David Sinclair takes both together.

Recommended: 500-1,000mg daily
When: With fatty food (poor absorption without fat)
Synergy Stack: NMN + Resveratrol work better together than alone!

## Your Daily Supplement Schedule

### Morning (with breakfast):

- Vitamin D3 + K2
- Omega-3
- Probiotic
- B-Complex
- CoQ10
- NMN (empty stomach before breakfast, or with food)
- Resveratrol (with the fat in your breakfast)

### Afternoon (optional):

- Collagen in coffee/smoothie
- Additional Omega-3 if taking higher dose

### Evening (with dinner or before bed):

- Magnesium (glycinate for relaxation)
- Collagen (if not taken earlier)

Start Slow: Don't start all supplements at once! Add one new supplement every 1-2 weeks so you can tell what's working and catch any reactions.

## Important Interactions to Know

- Calcium + Iron: Take 2+ hours apart - calcium blocks iron absorption
- Coffee/Tea + Iron: Wait 1 hour after taking iron
- Fat-soluble vitamins (D, E, K, CoQ10): Always take with food containing fat
- Zinc + Copper: High zinc can deplete copper over time
- Vitamin C + Iron: Great together! C increases iron absorption
- D3 + K2: Perfect pair - D3 increases calcium, K2 directs it to bones

## Quality Matters: What to Look For

- Third-party tested: Look for USP, NSF, or ConsumerLab verification
- GMP certified: Ensures quality manufacturing
- Bioavailable forms: Methylated B vitamins, ubiquinol CoQ10, chelated minerals
- Minimal fillers: Avoid artificial colors, excessive additives
- Appropriate dosages: More isn't always better - therapeutic range matters

## Next Steps

Ready to start your supplement journey? Here's what to do:

1. Get baseline bloodwork: Vitamin D, B12, iron, thyroid panel
2. Start with foundations: D3+K2, Omega-3, Magnesium
3. Add one at a time: Wait 1-2 weeks between new additions
4. Track how you feel: Energy, sleep, mood, skin changes
5. Chat with VITA: Our AI assistant can answer your specific questions!