If I Had to Start My Health Journey Over, I'd Take These 5 Supplements
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Why are we still nutrient‑deficient despite spending $69 billion on supplements?
Hey Dr. Mindy here, and welcome to the Live Like a Girl podcast, where I bring you icons, disruptors, educators, scientists, and doctors that show you what can be possible when you love and celebrate the female body you are blessed to live in. Let's dive in. Americans spent 69.3 billion billion dollars on supplements in 2024 and roughly 55% of US adults now take them on a regular basis. Yet 60% of us are still low in magnesium and the majority of us don't even get enough potassium. We are spending more than ever and still running on empty. I think we've reached a breaking point with supplements. Somewhere along the way, wellness became a cabinet full of pills, powders, and promises. Put in the comments if you've noticed that.
And many women are spending hundreds of dollars every month while still feeling exhausted, inflamed, and frustrated. Most people are just in an endless cycle trying to fix symptoms with almost any supplement they can come across when they most likely have a foundation problem, a lifestyle foundational problem. They are missing a handful of key nutrients that support metabolism, energy. brain function, muscle health, and healthy aging. Yet instead of fixing these gaps, they're chasing every new trend on social media. So today we're gonna simplify these things. If I could only recommend five supplements for women, you could throw the rest of them out. These are the ones that I would choose. And not because they are trendy, but because they consistently support the systems that matter most for long.
Longevity, hormone balance, metabolic health, and feeling your best, which is what we want to be doing, right? So get ready because I'm about to save you a whole lot of money and make life a lot easier. And so let's start with this thought. Why does the cabinet keep growing and nothing changes? I call it shiny object syndrome, where we see something and we're like, I want that. That's gonna make my life a lot easier. That's gonna be something that is going to give me a shortcut to a result that I am chasing. There are no shortcuts when it comes to health. So we need to start with a foundation of eating well, and we need to start with a foundation of fasting. And then when we go and we look at our supplements, there are three things that I think is really important for us to understand on why we have so many nutrient deficiencies.
The first one is soil depletion.
What are the three root causes of modern nutrient deficiencies?
That is a our the food our food is being grown in soil that has no nutrients. The second is ultra-processed foods, they are devoid of nutrients, and the third is hyper-restrictive diet trends that quietly strip your nutrients out of your food. And why this matters for women 45 to 64 is these five nutrients that I'm about to lay out for you sit underneath metabolism, energy, brain function, muscle, hormones, and healthy aging. And you want to make sure that you have this stack. So here are the five. Let's go into them. And first, don't forget, these are not. a supplement for food. We gotta nail your food. Please keep paying attention to the quality of food that you eat. So, first one is vitamin D. Vitamin D is the master regulator, and it behaves more like a hormone than a vitamin.
And it's involved in over a thousand processes across the body and brain. So it is your body needs it to make normal cellular processes. For midlife women, vitamin D supports mood and serotonin production. It protects bone and muscle. And it eases common menopause symptoms. So there was a meta-analysis of m of several random controlled trials that found vitamin D supplementation did actually improve hand grip strength. in postmenopausal women. And what they found was, yeah, you need vitamin D for muscle. Think about that. How many people are like, lift more weights. You're in postmenopause and then we lift weights and it's just exhausting and we hate it. Maybe if you up your vitamin D, you might have more muscle strength.
So there was an interesting study on vitamin D and menopause in the frontiers of physiology. It's a 2023 review.
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Chapters
7 chapters
1
Why are we still nutrient‑deficient despite spending $69 billion on supplements?
0:00–3:16
2
What are the three root causes of modern nutrient deficiencies?
3:16–5:34
3
Which five foundational nutrients should women in midlife prioritize?
5:34–8:05
4
How does vitamin D support mood, bone health, and menopause symptoms?
8:05–11:03
5
Why is magnesium the most critical mineral for stress, sleep, and metabolism?
11:03–13:36
6
How can trace minerals from soil‑depleted foods be restored with supplements?
13:36–15:57
7
What role do omega‑3s play in inflammation, brain health, and aging?
15:57–17:41
Speakers
1 identifiedMore from Live Like a Girl with Dr. Mindy Pelz
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