My Over-40 Supplement Stack (and how they work for me)

Our busy lives never seen to stretch to much "me time"- but popping a pill or stirring in a powder to your morning drink is a ritual can make you feel like you might be giving your body an edge - and there's something lovely about starting the day with a bot of self care. Supplements are not a miracle fix, but when paired with good food, movement, and sleep (or at least two of the three), they can be the edge you need to feel more like yourself.

Here’s what’s in my supplement stash — and why they’ve earned their place:

💧 Collagen (Hydrolysed or Marine)

I'm obsessed with adding the powder into my drinks, but have also ordered some chocolate bars with collagen in it. i have a scar i am hoping will heal better with this addition into my diet as well.

• Why it matters: Firmer skin, stronger nails, reduced joint aches, and support for bones and pelvic floor.

• Dosage: 10g daily (scoop it into coffee, tea, smoothies, or just water). I prefer the flavourless kind.

• MumGoals Tip: Boost absorption with vitamin C — a lemon wedge or a separate supplement will do the trick.

• Brand: i currently use Dose and Co, which is on sale at Chemist Warehouse

  
  

• Cost: $30-$50/box.

  
  

🔵 Methylene Blue

Back in the mid-20th century, methylene blue was primarily used as a medical dye and for treating malaria, urinary tract infections, and methemoglobinemia (a condition where the blood can’t carry oxygen properly).

But here’s where it gets interesting:In the Cold War era, methylene blue was sometimes used by military doctors and high-level advisors as a cognitive enhancer, due to its known effects on mitochondrial function and brain energy metabolism.

So the story goes that methylene blue was quietly stocked on Air Force One — the U.S. President’s plane — as a sort of secret weapon for mental clarity and fatigue resistance for top officials and medics on long flights or during stressful diplomatic missions.

• Why it matters: Antioxidant support for energy, focus, and clarity. Especially helpful if you’re burning the candle at both ends.

• Dosage: 0.5mg per kg of body weight (start slow, under supervision).

• MumGoals Tip: It’s potent and not for daily casual use. Speak to a practitioner before diving in.

• Side Effect- blue pee. It's weird but nothing to worry about!

• $55 from blueprint Vitality

  
  

🧬 EFA Ultra (Essential Fatty Acids)

• Why it matters: Supports hormones, brain health, joints, and glowing skin. A must in perimenopause.

• Dosage: 2 capsules daily with food.

• MumGoals Tip: Store in the fridge to prevent that dreaded fishy aftertaste.

• Brand: I use DMK Ultra, costs around $80/jar

🌙 WelleCo Evening Elixir

Based n her personal health needs as she approached 50, WelleCo is Elle McPhersons health breant, in consultation with her nutritionist. I love the Evening Elixir hot chocolate, but there is another product- super greens, that gets rave reviews that I will try next.

• Why it matters: This luxe night-time powder is packed with magnesium, antioxidants, and botanicals to help you sleep deeper and wake up fresher.

• Dosage: 1 scoop in warm milk/water before bed.

• MumGoals Tip: Sip it as part of your wind-down routine. No screens. No email. Just you and your glow-up in progress.

• $45

  
  

🍓 Iron Gummies

• Why it matters: Low iron = fatigue, dull skin, and mood swings. Gummies are gentle on the tummy and easy to take.

• Dosage: As directed (usually 1–2 daily).

• MumGoals Tip: Take with vitamin C and away from calcium for best results.

  
  

✨ The Underrated Glow-Up: Giving Up Alcohol

You don’t need to go full monk mode — but cutting back or quitting alcohol can have massive beauty and health benefits.

The skin wins:

• Bye bye bloat: Alcohol is inflammatory and can cause puffiness, redness, and dehydration.

• Glow up: Within a week or two of giving it up, many women notice brighter skin, fewer breakouts, and less dullness.

• Eyes on sparkle: Say hello to clearer eyes and less under-eye darkness.

• Collagen comeback: Less booze = better collagen production and slower wrinkle formation.

  
  

The bigger picture:

• Deeper sleep (and more of it)

• More stable moods

• Better hydration and energy

• Fewer 3pm sugar crashes

  
  

MumGoals Tip: Try replacing your wine ritual with a beautiful non-alc spritz (I love Lyres!), herbal tea, or that dreamy WelleCo elixir. You’ll feel the difference in days.

News things i want to try...

🔸 Ceremonial cacao

This apparently has a slight psychedelic property, and I am keen to give it a go! it is also know for:

• Gentle energy boost (thanks to theobromine, not caffeine)

• Enhances mood — supports serotonin and dopamine production

• Increases focus and creativity — great for journaling, meditating or… just keeping up with your inbox

• Rich in magnesium and antioxidants — supports heart health, muscles, and glowing skin

• Gut-friendly — no sugar, dairy, or fillers

  
  

Final thoughts...

You don’t need a supplement shelf that rivals a chemist. Just a few well-chosen essentials can support your skin, sleep, mood, and energy. And if you’re serious about that glow, easing off the booze might just be your best (free) beauty investment yet.

You’re in your 40s now — it’s time to feel powerful, not just push through.