# 5 Supplements That Actually Support Sleep, Brain Health and Energy During Midlife

Page: https://stenobird.com/podcast/hello-hormones-with-dr-carrie-jones-7333411/5-supplements-that-actually-support-sleep-brain-health-and-energy-during-midlife
Text version: https://stenobird.com/podcast/hello-hormones-with-dr-carrie-jones-7333411/5-supplements-that-actually-support-sleep-brain-health-and-energy-during-midlife.md
Podcast: [Hello Hormones with Dr. Carrie Jones](https://stenobird.com/podcast/hello-hormones-with-dr-carrie-jones-7333411)
Published: 2026-02-10T07:00:00+00:00
Episode link: https://54c17651-b998-4423-8fb3-0961ba8b4fb9.libsyn.com/5-supplements-that-actually-support-sleep-brain-health-and-energy-during-midlife
Audio file: https://mgln.ai/e/p1008880/traffic.libsyn.com/secure/54c17651-b998-4423-8fb3-0961ba8b4fb9/HH_-_EP_41.mp3?dest-id=5022965
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JSON: https://stenobird.com/v1/public/podcasts/hello-hormones-with-dr-carrie-jones-7333411/episodes/5-supplements-that-actually-support-sleep-brain-health-and-energy-during-midlife
Duration seconds: 1382

## Resource

If you've ever stared at your supplement cabinet wondering whether any of it is actually helping, you're not alone. The frustrating part is that a few supplements really can support your hormones and energy, while others just create noise and false expectations. In the latest Hello Hormones episode, we dive deeper into why magnesium is often the one supplement most women are probably missing, why creatine isn't just for the bros anymore, and why so many people are taking melatonin in ways that work against their sleep. We also talk about why black cohosh is not a phytoestrogen and what it really supports instead. This episode is about cutting through the noise and understanding what your body actually needs. Head to drcarriejones.com/stages to grab What Stage of Perimenopause Am I In? Because the confusion is honestly worse than the symptoms sometimes. What's Discussed: (01:09) Magnesium explained and why it's often the one supplement women are missing (02:16) Different forms of magnesium and how to choose the right one (03:58) Creatine beyond muscle and its role in energy and brain health (05:47) Melatonin as more than a sleep hormone and its role as a powerful antioxidant (10:12) Omega-3s, cellular membranes, and how low-quality fish oil can backfire (15:23) Black cohosh myths, serotonin signaling, and why it's not a phytoestrogen (17:08) Gut health, hormones, and how prebiotics, probiotics, and postbiotics fit together ✍️ FREE GUIDES: Hormones 101 Cheat Sheet: https://drcarriejones.kit.com/hormones101 The Perimenopause & Menopause Labs Test Checklist: https://drcarriejones.kit.com/labtestchecklist The Symptoms of The Perimenopausal Transition (WTF…) Ebook: https://drcarriejones.kit.com/perimenopausesymptom Which Stage of Perimenopause Am I In? Ebook: https://drcarri…

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