Foundational Supplement Stack for Women
Core supplements Sims recommends across age groups: creatine, vitamin D3, protein powder, and adaptogens timed to cortisol rhythm.
Assembled by Cited from Stacy Sims's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
Organic (prompted) In a protocol
Creatine is the #1 supplement for women across all ages — supports brain, mood, and gut health; prefer Creapure brand.
“number one is creatine
HL▶ 1:56:00Dosage3-5 g/dayCaveatsPrefer Creapure (water-based wash) over acid-washed creatine to avoid GI distress; no evidence creatine causes hair lossCertaintyexplicitstrong endorsementCreatine #1 - 3-5g/day, prefer Creapure -
Organic (prompted) In a protocol
Vitamin D3 important for cardiovascular, muscle, brain health, and iron absorption — dose depends on latitude.
“vitamin D3, really important
HL▶ 1:56:40Dosage2,000-5,000 IU/day; higher (5,000) for high-latitude winterCertaintyexplicitstrong endorsementVitamin D3 2000-5000 IU -
Organic (prompted) In a protocol
High-quality protein powder supplementation to help women hit daily protein targets.
“high quality... protein powder
HL▶ 1:57:40CaveatsSupplement, not mainstayCertaintyexplicitrecommendationProtein powder to hit daily protein target -
Organic (prompted) In a protocol
Ashwagandha as a calming adaptogen, taken in late afternoon when cortisol dips, to support sleep.
“Ashwagandha is a good one
HL▶ 1:58:00DosageLate afternoon (~4pm) when cortisol dipsCaveatsShould be cycled; concerns about liver/thyroid at high doses long-termCertaintyexplicitrecommendationAshwagandha - late afternoon -
Organic (prompted) In a protocol Alternative
Tulsi/holy basil as a calming adaptogen to take in late afternoon.
“Holy basil or tulsi
HL▶ 1:58:10DosageLate afternoonCertaintyexplicitrecommendationHoly basil/tulsi - late afternoon -
Organic (prompted) In a protocol
Medicinal mushroom recommended as part of adaptogen/nootropic stack.
“lion's mane, reishi
HL▶ 1:58:20CertaintyexplicitrecommendationLion's mane