The Midlife Stack
(A.K.A. MY NO B.S. SUPPLEMENT LIST)
Let’s be real, if there were one magic pill for energy, hormones, brain fog, mood, metabolism, sleep, sex drive, etc… I’d be selling that instead. But there’s not. So I stack smart.
You’ll see a ⭐ next to my go-tos, but I’ve also listed a few alternates so you have options. Reminder… purchase directly from manufacturers to avoid expired products and dupes on Amazon.
Some links earn me a small affiliate commission, but when you use them, you get a discount too! When in doubt, try code “CHALENE.”
You’ll notice Bright Minds Memory Multi shows up in many categories; that’s not an error. It’s because it’s loaded with powerhouse nutrients packed into one scoop. I’ve taken it daily for the past 10 years. Truthfully, I wouldn’t describe it as “yummy”… there’s too much good stuff in it for that. But if you want to save on time, shelf space, and money, Bright Minds is my top pick. My advice? Mix it with something else and knock it back.
ENERGY • HORMONES • STRESS
B-COMPLEX
For: Energy, hormones, brain function.
ASHWAGANDHA
For: Stress, cortisol, staying chill.
OMEGA-3
For: Overall health, heart, brain, and eye health, as well as supporting the immune system and reducing inflammation.
VITAMIN D + K2
Most women are deficient, and it matters for everything: hormones, bones, mood, immunity. K2 helps it absorb.
SAFFRON
For: Mood support. So much great research out about saffron’s benefits compared to SSRIs with fewer side effects!
FAT LOSS • APPETITE • INSULIN REGULATION
ALA (ALPHA LIPOIC ACID)
For: Antioxidant support, insulin sensitivity, and healthy blood sugar regulation.
BERBERINE
For: Blood sugar, metabolism, cravings.
CHROMIUM PICOLINATE
For: Glucose balance and sweet-tooth craving control.
FIBER
If you’re not pooping daily…but also to keep you fuller longer and help bind and eliminate like a champ. The Fiber GDX mixes up THICK, so not for everyone, but I freakin’ love it and the taste, but I am weird. Go with Midi’s gummies if you’re not into drinks with texture.
BCAAs
For: Muscle metabolism, recovery and cellular repair. Amino acids are especially important if you’re not getting your protein needs met.
COLLAGEN
For: Skin, joints, hair, nails and a little boost of protein
CREATINE
For: Better muscles, brain health, and longevity. Check out the studies on larger doses for cognition! Titrate slowly, but the evidence is compelling! You might love the gummies over a powder. It’s a bit waxy for me, but my BFF loves em’.
MAGNESIUM
For: Sleep, stress, regularity. This brand is the GOAT, period. When
you sleep better, you have fewer cravings, which is why I never
skip a single day.
PROTEIN POWDER
For: Muscle, metabolism, hormones, blood sugar, satiety.
BRAIN • MOOD • LONGEVITY
BRAIN HEALTH & FOCUS STACK
Because… ADHD. If I don’t support my brain, it’s game over. These help me stay somewhat focused, remember why I walked into a room, and not scream when I open 36 Chrome tabs.
COQ10
For: Heart health, mitochondria, energy. CoQ10 lives inside your cells mitochondria where It helps turn nutrients (especially fats) into ATP- your body’s energy. When low, you oxidize less fat and make energy less efficiently.
NMN
For: Longevity, energy, metabolism and mitochondrial functioning. NMN is a precursor to NAD+ for DNA maintenance.
TURMERIC
For: Fighting inflammation, which we all sadly have living in our modern world.
IMMUNITY • RECOVERY • ESSENTIALS
IMMUNITY
For: Avoiding getting knocked out by some toddler sneezing in Target. This keeps my system strong, especially when I’m traveling or running on less sleep than I’d like to admit.
WOMEN’S MULTIVITAMIN
Because none of us are eating enough organ meat or sprouted quinoa. This fills the gaps so I’m not running on.
VITAMIN C
For: Immune system. Skin. Mood. Stress. Basically, a little overachiever. And no, one orange slice in your hotel spa water isn’t enough.
ZINC
Tiny but mighty. Helps with immunity, skin, and hormone
function. It might even keep your hair from thinning.
JOINT SUPPORT
As we age, this is simply a must!
DIGESTION • GUT • DETOX
DIGESTIVE ENZYMES
Because feeling bloated after eating healthy is not the vibe. This supplement helps me actually digest food and feel good after I eat. Imagine that!
PROBIOTICS
For: Gut health = hormone health and better immunity.
COLOSTRUM
For: Nature’s first superfood. Packed with immune-boosting compounds, gut-healing peptides, and skin-loving nutrients; it repairs, defends, and can dramatically improve gut absorption.
CASTOR OIL
For: Liver support, digestion and eliminating crepey skin. Many people use it for lymphatic massage, which is why it makes the detox list.
Copyright © 2025 Phase It Up
Terms & Conditions | Privacy Policy