How I Choose Supplements (and recommend you do too)

The question asked wasn’t exactly how do I choose supplements but because it comes close to the question I wish someone would have asked and I think it is a valuable 3-step process, that’s the episode topic. One of our members asked a great question:

“If I’m eating three eggs every day, do I still need Fortetropin? And how do Fortetropin, Mitopure, creatine, and essential amino acids all fit together?”

There are several questions on how I choose supplements, wrapped into that one, so let’s unpack them one at a time.

Questions We Answer in This Episode:

• [00:06:24–00:07:10] What problem are you actually trying to solve with supplements?
• [00:14:59–00:19:47] Are three eggs a day the same as taking Fortetropin?
• [00:19:47–00:29:41] When does Fortetropin make sense for women over 50?
• [00:29:41–00:36:42] Do you need both Fortetropin and Mitopure?
• [00:36:42–00:39:45] Where do essential amino acids fit when protein falls short?
• [00:39:52–00:43:54] Does creatine really help women build muscle?
• [00:48:36–00:51:56] How do you know which supplements are actually worth taking?

How do you decide whether you need a supplement in the first place?

The answer isn’t to build the biggest supplement cabinet. It’s to figure out what problem you’re trying to solve, make sure the foundation is in place, and then choose the right tool for the job.

How I Choose Supplements for Women Over 50 Who Want Results

Start With the Foundation—Not the Supplement

Before adding another supplement, ask yourself why you’re looking for one.

• Am I struggling to build or maintain lean muscle?
• Am I recovering poorly from exercise?
• Am I consistently low on energy?
• Am I facing surgery or a period of inactivity?
• Am I already doing the right things but still not getting the results I want?
• Am I simply taking something because someone told me I should?

A supplement should solve a specific problem—not replace good habits.

Supplements are an investment of both money and energy. If you don’t have the problem a supplement is intended to address, there may be no reason to take it.

Are 3 eggs the same as taking Fortetropin?
The short answer is no.
Those are two completely different things.

Eggs are excellent foods…
Eggs and Fortetropin come from the same general source, but they serve different purposes.

• Eggs are a nutrient-rich food that provides high-quality protein and fat.
• Fortetropin is derived from fertilized egg yolk.
• The manufacturing process preserves bioactive compounds that aren’t present after cooking an egg.
• Eating eggs therefore does not accomplish the same thing as taking Fortetropin.
• At the same time, taking Fortetropin does not replace eating protein-rich foods.

Food and a targeted supplement can have different roles.

If three eggs are part of the daily diet, they still need to be considered in the context of the person’s total protein intake and overall goal.

Women over 50 should be aiming for at least 30 grams of protein per meal if muscle maintenance or muscle gain is the goal. Think of 30 grams as the minimum, not the target ceiling.

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When would I consider Fortetropin?

I wouldn’t recommend it simply because it’s available.
Fortetropin isn’t presented as something everyone automatically needs.

It may be worth considering when someone:

• Wants to build lean muscle but isn’t making progress.
• Is struggling with strength or body composition despite doing the fundamentals.
• Has already looked at protein intake, calories, training, and recovery.
• Is preparing for a period of reduced activity.

If you’re checking those boxes but still struggling to gain or maintain lean muscle, Fortetropin may provide additional support.

Mitopure vs. Fortetropin: They Solve Different Problems

Do I need both Fortetropin and Mitopure?
You don’t necessarily need both.

Again, before considering any supplement, ask yourself:
What problem am I trying to solve?

Instead, ask questions like:

• Am I consistently low on energy?
• Am I recovering poorly?
• Am I unable to gain lean muscle despite doing everything right?
• Am I sleeping well?
• Am I eating enough protein?

Mitopure is in relation to cellular repair, recovery, and energy production.
If the limiting factor is energy or recovery, take Mitopure.

Fortetropin is for lean muscle maintenance and muscle-building support.
If the limiting factor is muscle, take Fortetropin.

Where Essential Amino Acids Fit?

Essential amino acids help fill a protein gap.

• Aim for a minimum of 30 grams of protein per meal.
• Aim for a minimum of 100 grams of protein per day, as discussed in the episode.
• Food remains the foundation.
• If you’re unable to consistently eat enough protein, essential amino acids may help bridge the gap.

This can be particularly useful when:

• You become too full to eat more protein.
• Increasing food intake is uncomfortable.
• You’re having difficulty reaching your protein target.
• You’re mostly or entirely plant-based and finding protein intake challenging.
• You’re preparing for a period of inactivity and want to prioritize muscle preservation.

Essential amino acids are not a replacement for meals. They’re another tool to help close a gap when food alone isn’t getting you where you need to be.

What Does Mitopure Actually Do?

• Cellular-level repair and recovery
• Energy production
• Recovering better from exercise
• Having more capacity to put into future workouts

Mitopure is about cellular energy.
Every cell in your body relies on mitochondria.
Those mitochondria produce ATP—the energy currency your body uses for literally everything.

Not just exercise.

• Heartbeat.
• Breathing.
• Digestion.
• Circulation.
• Detoxification.
• Repair.
• Thinking.

Every function in your body requires ATP.
Think of it as preparing the environment so your body can perform better.

When Your Body Needs Something More, Know How To Choose Supplements

Does creatine help with lean muscle gain?
Yes—but probably not in the way many people think.

Creatine doesn’t directly build muscle.
Instead, it helps support the work that allows you to build muscle.

Creatine improves your ability to train well and recover well.

Women who take creatine consistently often report:

• Better recovery between workouts
• Feeling stronger during training
• Completing more quality repetitions
• Progressing to heavier weights
• Feeling more prepared for the next workout

Better training + better recovery + consistency = better results

Creatine Isn’t an “Occasional” Supplement

• Consistent daily use rather than treating it like an occasional pre-workout.
• If you’re going to use creatine, consistency matters.

What About Kidney Health?

• The key distinction is existing kidney health.
• Creatine can affect creatinine levels on bloodwork.
• Tell your healthcare provider that you’re taking creatine so lab results can be interpreted with that information in mind.
  
  

Don’t Let Supplements Become the Starting Point
This is probably the most important takeaway.

If you ask yourself, “Which supplement should you buy?”
Instead, choose the supplement that matches the problem.

1. Build the Foundation
   • • Sleep
     • Protein
     • Strength training
     • Walking and appropriate conditioning
     • Recovery
     • Adequate nutrition
       
       
2. Identify the Limiting Factor 
   • • Is muscle the problem?
     • Is energy the problem?
     • Is recovery the problem?
     • Is protein intake the problem?
       
       
3. Match the Right Tool to the Right Problem
4. • Muscle-building or muscle-preservation support → Fortetropin
   • Energy and recovery support → Mitopure
   • Difficulty reaching protein needs → Essential amino acids
   • Training and recovery support → Creatine

Those habits move the needle more than any supplement ever will.
Once those pieces are in place, then we can ask whether a supplement fills a remaining gap.