[The 40s Redesign, Part 15]: The 40s ‘Big 5’: The Top 5 Essential Supplements I Recommend
Welcome back to the 40s Redesign.
We have built our “40s Plate” from the ground up. We’re cutting inflammation (Part 10), prioritizing protein (Part 11), rethinking alcohol (Part 12), fueling our gut (Part 13), and using smart carbs (Part 14).
This is your foundation. And let me be crystal clear: You can never out-supplement a bad diet.
That said, our 40s present a new challenge. Our digestive systems are less efficient, our soil is more depleted, and our daily stress burns through nutrients faster than ever.
Supplements are not “magic.” They are an insurance policy. They are the “gap fillers” to ensure your new 40s machine has all the high-quality raw materials it needs to run.
I get asked about this more than anything else. So here is my “desert island” list. If you’re over 40 and not taking these, you’re missing a huge opportunity.
The “Big 5” Essential Supplements for Your 40s
Disclaimer: I am a health expert, but I am not your doctor. Always consult with your physician to get your levels tested before starting a new supplement regimen.
1. Vitamin D3 (The “Sunshine Hormone”)
Why you need it: This isn’t just a vitamin; it’s a potent steroid hormone that controls thousands of functions. It’s essential for your immune system, bone health (it allows you to absorb calcium), and mood regulation. In our 40s, our skin becomes less efficient at making Vitamin D from the sun, and most of us work indoors anyway. Deficiency is rampant, and it’s linked to depression, weak bones, and a poor immune response. My Take: This is non-negotiable for almost everyone.
2. Magnesium (The “Relaxation Mineral”)
Why you need it: If Vitamin D is the “on” switch, Magnesium is the “off” switch. It’s involved in over 600 biochemical reactions, including energy production, muscle function, and nerve signaling. Most importantly, it’s the “anti-stress” mineral. It helps relax tight muscles and calm your nervous system, promoting deeper, more restorative sleep (which we know from Part 8 is critical). Our high-stress lives (Part 4) and processed-food diets burn through our magnesium stores. My Take: This is my #1 recommendation for better sleep and stress management.
3. Omega-3 (The “Fire Extinguisher”)
Why you need it: In Part 10, we talked about “inflammatory” seed oils (high in Omega-6). Omega-3s (from fish oil, krill oil, or algae) are the anti-inflammatory counterpart. They are the “fire extinguishers” for the chronic inflammation that causes joint pain, heart disease, and brain fog. They are also literal building blocks for your brain cells. My Take: You are either supplementing with this or eating fatty fish (salmon, sardines) 3-4 times a week. Most of us aren’t.
4. A High-Quality Multivitamin (The “Gap Filler”)
Why you need it: Let’s be honest. Even on our best days, we don’t get every single micronutrient. A multivitamin is the “catch-all” that covers your bases—think of your B-vitamins (for energy), Zinc, Selenium, and Vitamin K. In your 40s, you’re more susceptible to small deficiencies that can add up to big-time fatigue and brain fog. My Take: This is your daily nutritional “backstop.”
5. Probiotics (The “Gut Gardeners”)
Why you need it: We covered this in Part 13. While eating fermented foods is fantastic, a high-quality probiotic supplement can be a powerful intervention. It helps “re-seed” your gut with the good bacteria that fight inflammation, regulate your hormones (the estrobolome!), and boost your immune system. My Take: A great tool, especially if you’re under high stress or have a history of antibiotic use.
Conclusion: Start Smart, Not Big
This list can feel like a lot. Don’t just go buy five bottles.
- Start with food first.
- Get blood work. Ask your doctor to specifically test your Vitamin D and Magnesium levels.
- Add one at a time.
We’ve covered the “Big 5,” but the first two are so critical, they deserve their own post. They work as a team.
In Part 16, we’ll do a deep dive into “Vitamin D & Magnesium: The ‘Power Couple’ for 40s Energy and Bone Health.”
Over to you: Are you taking any of these “Big 5”? Which one do you feel makes the biggest difference?
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