Today I’m chatting about my daily supplement routine as a 44-year-old vegan. Since hitting my 40s, I’ve definitely been in “longevity health kick” mode. I did the sauna thing for a solid year (and yes, I still dream of having one in my backyard). And I went through an ice-bath-face-dunk phase. I Peloton when the mood strikes. I stick with my usual whole foods, plant-based diet. And I sprinkle in stress-reduction practices like yin yoga and long epsom-salt–essential-oil baths.
But let’s be real: wellness is a struggle when you’ve got a young kid running around. Supplements, though? They’re easy. They sit on my shelf, they don’t require scheduling or childcare, and they help me feel like I’m supporting my health even on the busiest days. So today, I’m sharing the supplements I’ve been taking these past few years — why I picked them, and what keeps me coming back.
Friendly reminder: I’m not a doctor — just a curious, degree-holding, always-studying nutrition nerd who loves wellness research, exploration, and experiments. This isn’t medical advice — just what I personally take and why. Always check with your doctor or nutritionist before starting new supplements.
I’ll start with this: none of these are essential. You do not have to take supplements to be healthy or to be a “good” vegan. Honestly, wellness culture can make it feel like you need a dozen fancy bottles lined up on your counter, and that’s just not true.
Wellness Girlie, always
I began studying nutrition in high school. And then focused on it in college - earning my degree in nutrition and health promotion. So it's been a lifelong passion and curiosity of mine.
That said, I like supplements, but know they are just that - supplemental. I like reading the science, I like trying what other people recommend, and sometimes I just get hooked by an Instagram ad (hello, Fatty15). I can’t tell you if each of these has changed my life dramatically — but they’ve become part of my daily ritual, and I enjoy the sense of support they give me. Here’s what I’m currently taking and why:
Well Talk: My Daily Supplement Routine, at 44
- Magnesium Glycinate (Trace Minerals) – sleep, relaxation, muscle recovery
- Reishi Mushroom (Gaia Herbs) – immune + stress support
- Iron-C (Pure Encapsulations) – energy, gentle on digestion
- Essential Skin Food (ActivatedYou) – vegan collagen/skin support
- Fatty15 (C15:0) – cellular health + longevity
- Ritual Essential for Women – multivitamin with iron, B12, D3, omega-3
- Ritual Stress Relief – ashwagandha, L-theanine, saffron blend for calm
- Extra Omega-3 (various brands) – eye health + inflammation support
- CoQ10 (Thorne) – cardiovascular + mitochondrial energy
- Phosphatidylcholine (BodyBio PC) – brain, liver, cell membrane health
- Mushroom Blend (Kokora 5 Mushroom) – reishi, chaga, lion’s mane, cordyceps, maitake
- Vitamin D3 Gummies (Nordic Naturals, 5000 IU) – mood, immunity, bone health
- Probiotic (Bio-K+ Extra Strength, rotates) – gut + immune health
Deep dive + links:
✨ Magnesium Glycinate (Trace Minerals)
I’ve heard everyone say magnesium is good for sleep, stress, and muscle recovery, so it’s been in my routine forever. I take it at night and find it helps me wind down. This glycinate form is easy on digestion, too.
✨ Reishi Mushroom (Gaia Herbs)
We’ve all been hearing about mushrooms for decades. I don’t eat a ton of them daily, so I like supplementing this way. Reishi is known as the “longevity mushroom,” and I take it mostly for stress support and immunity.
Buy it: Amazon - Gaia Reishi
✨ Iron-C (Pure Encapsulations)
I’ve always run on the low side with iron, so I keep this one around. I don’t take it every single day, but lately I’ve been more consistent. The vitamin C in the formula helps with absorption.
✨ Essential Skin Food (ActivatedYou)
I actually first saw this on Instagram — the founder is an actress (her skin is glowing, so I was influenced). It’s all about amino acids for collagen support and skin longevity. Do I know if it’s doing anything? Not 100%. But I like the science behind it and I’m intrigued enough to keep going.
✨ Fatty15 (C15:0)
Ricki Lake popped up in an Instagram ad for this and I spiraled into the research rabbit hole. It’s a pure, vegan fatty acid (C15:0) linked to cellular resilience and healthy aging. I don’t feel dramatic effects, but the science is compelling enough that I keep taking it.
✨ Ritual Essential for Women
I’ve loved Ritual from the start. Their vitamins feel clean, easy, and vegan-friendly. I’m a fan of everything they make — including their stress-relief capsules, which I’ve been taking at night and actually do feel take the edge off. This multivitamin is my baseline, covering B12, iron, D3, and omega-3.
✨ Ritual Stress Relief
This one has become part of my nightly routine. I trust Ritual as a brand, so when they came out with a stress relief formula, I was curious. It’s a blend of ashwagandha, L-theanine, and saffron — all studied for stress and mood support. I’ve been taking it for a few months now, and honestly, I do feel like it’s taken the edge off in the evenings.
✨ Extra Omega-3s (various brands oe Ritual)
Always part of my supplement routine: So many doctors have told me to take loads of omega-3s, especially because of my dry eyes. My eye doctor literally said: “Take more!” And honestly, it really helps. My Ritual multi has omegas, but I sometimes add an extra capsule or two when I remember.
✨ CoQ10 (Thorne)
This one I take for heart and energy support. I don’t remember where I first heard about it, but I feel like every functional medicine person recommends CoQ10 for cellular energy and mitochondria. At 44, I’m paying attention.
✨ Phosphatidylcholine (BodyBio PC)
I discovered this through Gwyneth Paltrow and Goop (say what you will, but if Gwyneth keeps taking it, I’ll give it a try). It supports brain and liver health, and honestly I just love the idea of feeding my cells what they need to repair themselves.
✨ Mushroom Wellness Blend (Kokora)
This is a five-mushroom blend (reishi, chaga, lion’s mane, cordyceps, maitake). I rotate mushroom supplements regularly because I trust their immune and brain benefits. These two brands (Gaia and Kokora) are my favorites.
Buy it: Amazon - Kokora mushrooms
✨ Vitamin D3 Gummies (Nordic Naturals)
I get my vitamin D tested pretty regularly, and it’s usually solid. But especially in winter, I like knowing I’m covered. Plus, these gummies taste so good it almost feels like candy.
Buy it: Amazon - Vitamin D3 Gummies
✨ Probiotic (Bio-K+ Extra)
I rotate probiotics a lot. This is just the one I have right now — I grabbed it at Whole Foods. I used to take a refrigerated brand called Vegan Trinity, but it was too much hassle. Now I just mix it up bottle by bottle.
Buy it: Amazon - biok stress probiotic
👉 That’s my current lineup.
Some of these I swear by (like magnesium, COQ10 and omegas), and others are more like “let’s see what happens.” But I enjoy the ritual, I like knowing I’m supporting my body as best I can, and I love exploring the space where science, curiosity, and wellness culture overlap.
Other faves I kinda weave in and out of my routine include turmeric, elderberry, digestive enzymes and bromelain. How about you?
Do you love any supplements?
~K
📌 Final note: This is just my personal supplement routine, not medical advice. Everyone’s needs are different — check with your doctor before adding anything new. Links are affiliate links for amazon.
