The 7 Supplements I Would Never Skip — And Why Every Woman Over 35 Should Know About Them

If You're New to Supplements — Start Here

The full list is extensive, and I know it can feel overwhelming if you're used to just taking a basic multivitamin. So before we get into everything, I want to pull out the ones I consider truly essential — the ones I would never skip, no matter what.

If you're just starting out, these seven are where I would begin.

Niacinamide (Vitamin B3) — my longevity non-negotiable Of everything I take, this is the one I feel most strongly about for the long term. Niacinamide is a form of Vitamin B3 that supports NAD+ production in the body — and NAD+ is one of the most critical molecules for healthy ageing. It declines significantly as we get older, and with it goes our cellular energy, DNA repair capacity and metabolic function. I take this every single day because I genuinely believe it is one of the most important things a woman in her 40s can do for how she ages at a cellular level.

Omega-3 (EPA/DHA) — less pain, less inflammation I noticed the difference with this one personally. Less pain, less inflammation — particularly in my joints and after workouts. Omega-3 fatty acids are anti-inflammatory by nature and most people are significantly deficient because our modern diets are so heavily weighted towards omega-6. If you only add one thing to what you currently take, I would seriously consider making it omega-3. The research behind it is enormous and the effects on joints, heart, brain and skin are well documented.

Collagen — my knees and my skin Since taking collagen consistently I have noticed two things clearly: less pain in my knees, which means I can run more and move more freely, and visibly clearer, more elastic skin. Collagen is the most abundant protein in the body and production declines sharply after 35. Supplementing it gives your body the raw materials to keep rebuilding what age is naturally breaking down.

MSM — for joints that have to keep up with you I added MSM specifically for joint health. As we get older and especially as active women, our joints need more support than they did in our twenties. MSM is a naturally occurring sulphur compound that reduces joint inflammation, supports cartilage and works beautifully alongside collagen. I think of them as a pair — collagen rebuilds, MSM protects.

Vitamin K2 + D3 — because my blood tests told me I needed it My Vitamin D levels consistently came back low on blood tests — which is extremely common, even in a sunny country like the UAE. What most people don't know is that Vitamin D needs Vitamin K2 to work properly. K2 directs calcium where it belongs — into your bones — rather than letting it deposit in your arteries. I never take one without the other. If you haven't had your Vitamin D levels checked recently, I'd strongly recommend it.

Apigenine — I sleep better when I take it This one genuinely surprised me. Apigenine is a natural compound found in chamomile and it has become one of my sleep essentials. The difference in my sleep quality when I take it versus when I forget it is noticeable — I fall asleep more easily and wake up feeling more rested. It also has interesting longevity research behind it, particularly in how it supports NAD+ pathways. A gentle but effective compound.

Magnesium Threonate - I noticed a difference in sleep depth and mental clarity. Most forms of magnesium never reach the brain. Magnesium Threonate is the only form scientifically proven to cross the blood-brain barrier — which is exactly why I chose this one specifically. I take it before bed because that's when the brain does its most important work — consolidating memories, repairing neural connections and clearing cellular waste.

These seven are my starting point recommendation for anyone new to supplementing intentionally. In the deep-dive posts coming soon, I'll go into much more detail on each one — the specific forms that matter, the doses, and where to buy quality versions.