Vitamin D3: 4,000 IU minimum per day
Most people should take at least 4,000 IU of Vitamin D3 with K2 daily — even those living in sunny climates are frequently found to be deficient.
Snapshot · The Diary Of A CEO with Steven Bartlett
Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima
Explore episode
Jun 29, 2026
Where this was said
Should Women Take Creatine?
At 51:39 · chapter starts 51:29
Dr. Estima opens a bag of supplements to structure this segment, framing herself as a 'special category of nerd' who takes research-grade extras but is focused here on what matters for most women. Magnesium glycinate leads — easy to absorb, supports sleep, relaxation, and muscle recovery, with Dr. Estima habit-stacking it next to her salt and pepper at lunch and in her bathroom at night. Omega-3s (2–4g daily, kept in the fridge) are well-established for inflammation and cognition. Vitamin D3 with K2 — a pro-hormone rather than a true vitamin — is essential for sex hormone production and should be taken at 4,000 IU daily by virtually everyone, even those in sunny climates. Creatine (3–5g, previously seen as a 'bro supplement') is now embraced for women's strength, muscle volume, and cognition. Collagen (10–15g hydrolyzed) supports the frequently neglected joints, tendons, and ligaments. Vitamin C rounds out the stack as an antioxidant and collagen absorption enhancer. [1] — Dr. Stephanie Estima "The foundational supplement stack for women starts with magnesium glycinate for sleep and recovery, omega-3s for inflammation and cognition…" 49:27
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