May 20, 2026

259: Test, Don't Guess: The Labs and Supplements Every Woman Needs

21 minutes

Did you know that the birth control pill can deplete B vitamins? And that coffee, alcohol, and antacids can drain the nutrients your body needs for hormone production, quality sleep, and bone health?

Most women I see in my clinic unknowingly lack key nutrients. So, in this episode, I break down which lab tests and supplements are most effective for restoring nutrient balance and supporting long-term health and vitality.

Magnesium: deficiency signs, dosing, and supplement forms

Muscle cramps, headaches, anxiety, and trouble sleeping could all be linked to low magnesium

Constipation and restless legs often improve when magnesium levels are supported

Chronic stress could increase your body’s magnesium needs

Loose stools can be a sign that your magnesium dose is too high

You can take different forms of magnesium for sleep, anxiety, or muscle support

Bio: Stephanie Gray

Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.

A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School.

Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention.

An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.

In this episode:

Why many women remain nutrient-deficient even when eating a healthy diet

How commonly used medications can reduce nutrient levels over time

How stress, alcohol, caffeine, smoking, and intense exercise can accelerate nutrient depletion faster than your diet can replace them

How food sensitivities, leaky gut, or issues such as SIBO can interfere with how well nutrients are absorbed

Why lab work is essential for targeted and effective supplementation

Signs that could indicate low ferritin levels

The benefits of protein, creatine, and essential amino acids for women in perimenopause and menopause

Links and Resources:

Your Longevity Blueprint Supplements:

D3 5000 – 120 capsules

D3 5000 + K2 – 60 capsules

Magnesium Chelate – 120 capsules

Neuro Support Magnesium

Omega 3s – 60 capsules

CoQ10 300 – 60 capsules

Guest Social Media Links:

@stephaniegraydnp

Relative Links for This Show:

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Integrative Health and Hormone Clinic

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By Dr. Stephanie Gray

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