which supplements should a sporty, healthy 34 year old woman take to optimize looks, sport performance and libido

For a sporty, healthy 34-year-old woman aiming to optimize appearance, sports performance, and libido, several supplements might be beneficial, as discussed by Andrew Huberman on the Huberman Lab.

1. Shilajit: This supplement, known for its use in Ayurvedic medicine, contains fulvic acid, which can enhance follicle-stimulating hormone (FSH). It helps in promoting fertility and libido in women, and also impacts estrogen levels positively 1 2.

2. Ashwagandha: Known for reducing cortisol levels, ashwagandha can indirectly boost testosterone levels. As cortisol decreases, testosterone typically increases, which can benefit various aspects of health, including libido 1.

3. Maca Root: Particularly effective for increasing libido, maca root impacts dopamine pathways that are involved in libido regulation, although its effects on testosterone are indirect 1.

4. Tongkat Ali: At a dose of 400 mg per day, Tongkat Ali has been shown to increase free testosterone by reducing sex hormone-binding globulin and enhancing luteinizing hormone, thereby subtly boosting libido and testosterone levels 2.

These supplements offer a range of benefits from hormonal balance to increased libido and fertility. However, it's essential to consult with a healthcare provider before starting any new supplement regimen.