Introduction
The Livelong Woman is your Wednesday dose of science-backed insights on living longer, healthier, and stronger, all through a woman’s lens. This week, we’re discussing supplement stacking and building a low-tox lifestyle for longevity.
This newsletter focuses specifically on women’s health and longevity. If that’s not relevant to you, no problem—you can opt out of just the Livelong Woman while staying subscribed to everything else.
I’ve always had low blood pressure, sometimes almost dangerously so. A few years ago, I had a reading of 85/65 and my doctor, to put it mildly, was concerned. After some discussion, she decided it was probably fine but worth monitoring.
Not long after, I was chatting with a pharmacist who was reviewing my medications and supplements for interactions. I smugly thought I’d pass with flying colors. The list of things I took was short: medication for hypothyroidism, collagen in my coffee, and a multivitamin.
How wrong I was.
That “healthy” multivitamin turned out to lower blood pressure so I’d been unintentionally working against my own biology. It was my first glimpse into how deeply personal supplements are, and how using them without understanding the full range of effects can be harmful.
Since then, the supplement industry has become even more crowded and confusing to navigate. I hope this week’s issue offers some clarity in this incredibly noisy space.
P.S. Want to talk about supplements and all things longevity with me IRL (in real life)? I’ll be at the Livelong Women’s Health Summit in April 2026 and would love to meet you there! Use code TIFFANY for $50 off any of the ticket options.
2 days. 50 thoughts leaders. Endless opportunities to connect with other women.
Supplement Science
Using Supplements to Support Your Longevity Goals
Walk down any wellness aisle, and it’s easy to feel like you can obtain longevity if only you can pick the right combination of powders and pills to boost energy, balance hormones, and age better.
Unfortunately, while the supplement industry is booming, it remains largely unregulated. And because women have historically been underrepresented in nutrition research, especially randomized controlled trials, many products on the shelf weren’t designed with women’s biology in mind, even though we buy more than half of them.
The good news? There are a few supplement categories with strong, consistent data for women’s health and longevity. Omega-3s, vitamin D, and creatine are standouts, backed by decades of research, says Jordan Glenn, PhD, Head of Science at SuppCo.
These nutrients support everything from mood to cognitive function and energy metabolism across a woman’s lifespan. But you can’t supplement your way out of chronic stress, sleep deprivation, or a heavily processed diet. “They’re called supplements for a reason; they’re meant to support your routine, not replace it,” says Glenn.
“The best longevity plan is the one that meets your needs consistently over time, not the one with the longest supplement list.”
Because women’s hormones, metabolism, and nutrient needs shift with age, our supplements should too, says Lanae Mullane, ND. She advises:
During menstruation, focus on replenishment (iron, magnesium, B vitamins)
In perimenopause, help buffer fluctuations (CoQ10, omega-3s, vitamin C)
In menopause, support bone, heart, and energy (vitamin D, magnesium, omega-3s).
Stack Smart: When More Isn’t Better
Stacking supplements — the practice of combining multiple supplements to enhance their benefits for specific health goals — can be a powerful approach to longevity. Still, it also comes with risks when done without intention or understanding.
“Overlapping adaptogens, stimulants, or hormone precursors can overstimulate certain pathways or interfere with medications,” says Mullane. “This is where stacking becomes less effective and sometimes counterproductive.”
It’s important to know why you are taking any supplement. “‘Because my friend said so’ or ‘I heard it on a podcast’ isn’t a good enough reason,” Jordan adds. “You don’t need to be an expert, but you should understand the basics, what the supplement does, and how it supports your specific health goals.”
How do you know which supplements to consider? For longevity, it’s about keeping your core systems resilient, says Jordan. That means your mitochondria, hormones, and brain energy. For many women, that means the list we started with: omega-3s, vitamin D, magnesium, and creatine.
Know Your Baseline
The best way to know what to take is to use data to measure actual benefits. Mullane advises:
Use lab work and professional guidance to identify nutritional gaps.
Choose supplements that target those specific needs.
Track those same labs and symptoms over time.
If your markers and overall well-being stay stable or improve, and your lifestyle remains consistent, it’s a good sign your supplements are working as intended.
The overall goal? Fill the right gaps without doing too much or too little.
Poll
Do you currently “stack” supplements as part of your wellness or longevity routine?
👉🏼 Earlier this year, Livelong Media released the 2025 Guide to Dietary Supplements. You can download it for free to start living healthier today.
We’re starting a WhatsApp group for readers to connect, share tips, and ask advice in community with other Livelong Women and we’d love to have you join us!
Join the Livelong Woman group on WhatsApp.
What to look
for in supplements:
A good label should give you three things:
What’s in it.
How much is in it.
Who verified it.
Transparency and testing matter:
Look for third-party certification from groups like NSF, USP, or Informed Choice
Red flags to watch for:
Vague phrases like “Supports heart health” or “reduces stress” without scientific backing.
Phrases like “clinically proven” or “doctor-formulated” when used without references or third-party verification.
Hidden dosing. If a company won’t show you the numbers or the studies, it hasn’t earned your trust.
Building A Low-Tox Lifestyle For Longevity
Supplements can help strengthen the body’s systems, but longevity isn’t just about what we add in; it’s also about what we filter out. This week, we spoke with Alexa Ryan, MS, BCN, a neurotherapist and founder of It Comes Naturally, about how to build a low-tox lifestyle that protects your brain, hormones, and energy for the long run.
Q. Where should women start to lower toxin exposure?
A. Start with what you use most and in the largest amounts. For most women, that’s personal care products. Women use an average of 12 products a day containing around 168 chemicals. Because the skin is our largest, most absorbent organ, it’s the best place to begin. Swap out items like deodorant, face cream, and lotion first. Every switch lowers your daily toxic load
Q. If you had to choose three low-tox swaps that make a difference for long-term health, what would they be?
A. Focus on what goes on your skin, in your air, and in your mouth.
Water: We’re 70% water. Use a carbon block or reverse osmosis filter to remove microplastics, chlorine, and PFAS.
Cookware: Swap Teflon and aluminum for stainless steel, cast iron, or ceramic. Store food in glass to avoid heavy metals.
Personal care: Ditch synthetic fragrances, which are major hormone disruptors. Start with deodorant, then shift to low-tox lotions, skincare, shampoo, and toothpaste.
Even a few targeted swaps can dramatically reduce your exposure to endocrine disruptors and heavy metals.
Q. How does toxin exposure impact mood, focus, and well-being, and what does “low-tox living” really mean?
A. The brain and body function as one system. Toxins like pesticides, heavy metals, and synthetic fragrances can trigger neuroinflammation, disrupting dopamine and serotonin balance, often showing up as anxiety, irritability, brain fog, or fatigue. In my clinic, I often see slowed brainwave activity in patients with high toxic load.
“Low-tox living” isn’t about perfection. It’s about empowerment. What matters most isn’t being “perfectly clean,” instead, it’s about reducing your daily burden so your body has bandwidth to repair, restore, and regenerate. Think of this as the foundational longevity practice: every small swap boosts cellular health, hormone balance, and brain function.
The Watchlist
Dr. Stacy Sims on Female-Specific Health and Longevity:
Exercise physiologist Dr. Stacy Sims joins the Huberman Lab Podcast to explain how women’s hormones influence metabolism, muscle recovery, and why nutrition, hydration, and supplements should align with the menstrual cycle and menopause. Come meet her in-person at the Livelong Women’s Health Summit April 17-18, 2026.
The Personality Traits Linked to a Longer Life:
A new study suggests your mindset matters: traits like conscientiousness, optimism, and emotional stability were tied to longer lives, especially for women, while chronic stress and mood swings shortened them.
The Truth About Supplements for Midlife Women:
Nutrition expert Heidi Skolnik joins Age Better to break down which supplements truly support women in their 40s, 50s, and beyond—from vitamin D and magnesium to creatine and collagen.
Poll Response
We asked, you answered:
Which brain-healthy habit do you most want to strengthen?
More than 25% of you responded, “Getting more consistent sleep.” Stay tuned for an upcoming issue in November dedicated to the topic. And in the meantime, here’s wishing you cool sheets and sweet dreams.
How was today's newsletter?
The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
