JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

The Secret to Better Metabolism After 40

28 Aug 2026 · 1 min

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1:28

In this monologue, JJ Virgin advises viewers on essential supplements to support metabolism and overall health, especially after age 30. She first recommends getting a 25‑hydroxy vitamin D test and supplementing with vitamin D3 combined with vitamin K2 to achieve serum levels of 50‑80 ng/mL (up to 100 ng/mL), noting that because vitamin D is fat‑soluble it can be dosed weekly or every other day. Next, she suggests assessing omega‑3 status with an omega‑3 index test and taking 1,000‑2,000 mg of EPA/DHA daily. She then highlights magnesium as a common deficiency, which she includes in her creatine‑magnesium‑taurine product, emphasizing creatine’s importance for those who don’t get enough from diet. Finally, for anyone over 30 who has trouble digesting protein, she recommends adding a protein‑digestive enzyme. The overall message is a step‑by‑step, test‑guided approach to foundational supplementation for better metabolism after 40.

Chapters

Caroline asks, which vitamins please? All right, Caroline, it depends what you need, but I'm gonna give you what I think are the foundational ones and then we can go from there. So foundationally, I like to have someone get a vitamin D test. It's called a 25-hydroxy vitamin D, and then dose their D3 plus K2 to hit their D levels of 50 to 80 ng/mL, up to 100. So that's vitamin D, and that could be taking, you know, depending on what you need, it might be 5,000 IUs of vitamin D a day. It might be 5,000 every other day, but The cool thing with vitamin D is you don't have to take it every single day. You can take a dose once a week. It's just getting your levels up to the right thing. It's fat soluble and fat storing. So that's why you can take it that way. The next thing, omega-3 fatty acids. And this is where I think it's great to do an omega-3 index test to see how much you need. Independent of that, I would be doing 1,000 to 2,000 milligrams a day of an EPA/DHA form. The next one that I find most people need is magnesium. That's why I put it into my creatine, my shea team product. Magnesium is another super helpful And I think alongside that, creatine is also super important because it's something that we make that we should get a decent amount from our diet, but we don't tend to. So if I was looking at my foundational supplements, it would be vitamin D3 with K2, would be magnesium, it would be the creatine with magnesium and taurine, my creatine. If you're over the age of 30, if you're struggling at all to digest your protein, then I would also add in a great protein digestive enzyme.