The 5 Supplements Every High-Performing Woman Over 40 Should Actually Take | Angela Foster
High Performance HealthShow Notes
Get my free Longevity Stack Masterclass and Supplement Guide for women to learn how to build a personalised supplement stack: https://academy.angelafosterperformance.com/free-longevity-stack-masterclass
If I were starting over at 40, five supplements would form my foundation: magnesium (and which forms support brain, sleep and heart), omega-3 dosed to an 8–12% index, vitamin D3 with K2 to steer calcium into bone, not arteries, creatine at 3–5g (more for bone), and glycine for collagen, glutathione and sleep. I cover the doses, why testing beats guessing, and why supplements only come third - after food, strength and sleep.
What you’ll learn:
Which single supplement I'd keep if I had to give up every other one — and why
How the different forms of magnesium map to brain, sleep and cardiovascular support
Why your omega-3 index matters far more than how many capsules you swallow
What vitamin K2 actually does that makes taking vitamin D3 on its own a mistake
Why creatine isn't just for building muscle, and what it does for your brain and bones
How glycine quietly supports collagen, glutathione and deeper sleep as you age
Why loading up on supplements can age you faster, and the food-first order that doesn't
Timestamps:
00:00 - The 5 Supplements I'd Take If I Started Over at 40
01:15 - Magnesium: The One I'd Keep, Plus Forms for Brain, Sleep and Heart
03:15 - Omega-3 for Inflammation, Brain Health and Your Omega-3 Index
04:45 - Vitamin D3 With K2: Immunity, Muscle and Directing Calcium to Bone
06:15 - Creatine for Muscle, Brain and Bone Strength in Midlife
07:45 - Glycine: Collagen, Glutathione and Deeper Sleep
09:00 - Recap, Food-First Philosophy and the Advanced Supplements Coming Next
Want to go deeper? Start here:
Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.
https://biosyncing.scoreapp.com/
Reset your hormones, restore your energy, and reconnect with your body in just 21 days.
https://www.highperformance-health.com
Fresh Start Sunday Newsletter
Your weekly 3-minute guide to creating the healthiest, most vibrant version of you.
Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide.
https://angelafosterperformance.com/
The Ultimate Guide to Creatine for Women -
https://academy.angelafosterperformance.com/creatine-guide
️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause -
https://academy.angelafosterperformance.com/10-habits-optin-page
About Me:
Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science.
The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.
The old playbook stops working in midlife.
This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology.
Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.
If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about.
Follow me for daily health and performance tips:
Instagram: @angelasfoster
Facebook: @AngelaFosterPerformance
More from High Performance Health
Can HRT actually help women in midlife build muscle and reduce visceral fat — or is lifestyle still doing most of the heavy lifting? In this conversation, Dr. Federica Amati explains what her research found, where HRT may be helpful, and why it should be seen as one tool rather than the main driver of body composition.
Dr. Alyssa Olenick on why cardio doesn't cause belly fat, what fasted training really does for fat loss, and how women in midlife should balance lifting, cardio and carbs.
How much protein do you really need to build muscle — and do women in perimenopause or menopause need more? In this conversation, Eric Helms breaks down the evidence behind some of the most common protein recommendations, including the widely quoted 1.6 grams per kilogram of body weight, when higher intakes may be useful, and why your starting point matters more than obsessing over a supposedly perfect number.
This episode is brought to you by Solaray
If you’re a woman in midlife and short on time, HIIT may be one of the most efficient ways to improve metabolic fitness and target visceral fat. In this conversation, Dr. Abbie Smith-Ryan breaks down the exact HIIT protocol her research group uses most often: one minute hard, one minute recovery, repeated for up to 10 rounds.