Walk into any health store or spend five minutes on social media, and you’ll quickly feel like you’re missing something.
Collagen for your skin.
Colostrum for your gut.
Greens powders.
NAD+ boosters.
Mushroom blends.
Electrolytes.
Adaptogens.
Longevity supplements. Detox supplements. Gut cleanses. Every vitamin and mineral possible.
The list never seems to end.
The truth is, most people don’t need dozens of supplements.
They need a thoughtful plan.
As a holistic health coach, I love supplements—but I also believe they’re one of the most misunderstood parts of wellness. Supplements should supplement a healthy lifestyle, not replace it.
Step 1: Start with the basics
Before thinking about the latest trending supplement, ask yourself:
Am I eating a nutritious, balanced diet - with enough greens, colorful veggies and fruits, quality protein,and healthy fats?
Am I sleeping enough?
Am I exercising regularly (ideally getting in those 8k+ steps daily plus some form of strength training)?
Am I managing stress?
Am I getting enough sunlight?
No supplement can consistently make up for poor nutrition, chronic stress, or lack of sleep. Those habits create the foundation.
Step 2: Test, don’t guess
One of my biggest beliefs is that supplements should be personalized.
Instead of buying products because someone on Instagram recommends them, work with your healthcare provider (and health coach!) to evaluate what your body actually needs. And get your lab work done regularly.
Some labs that can be helpful include:
Vitamin D
Vitamin B12
Omega-3 Index
Magnesium (keeping in mind that blood magnesium doesn’t always reflect total body stores)
Iron studies (when appropriate)
Inflammatory markers such as hs-CRP
Other labs based on your personal health history and symptoms
Note: Your needs today may not be your needs a year from now.
That’s why I recommend checking important markers periodically rather than assuming you’ll need the same supplements forever.
Step 3: Build a strong foundation
While everyone’s needs are different, there are a few supplements I frequently recommend taking (after discussing with your healthcare provider and health coach) as many people can benefit from optimizing these levels of vitamins/minerals.
Vitamin D3 + K2. Vitamin D is involved in immune function, bone health, mood, and many other processes - and having optimal levels of this vitamin marks a big difference in how you feel. (And unfortunately, sunlight isn’t always enough).
My own vitamin D levels used to be low. After supplementing consistently, my levels are now in a healthy range, and I’ve personally noticed a difference in how I feel.
I take two drops of a Vitamin D3 + K2 supplement each morning in my lemon water (and my multivitamin has some vitamin D).
Even though I eat a healthy diet with plenty of omega-3 rich fats, my Omega-3 Index is lower than I’d like, so this continues to be a priority for me (and at the same time, I’m cautious of eating too much fish/seafood as I’ve also tested for high levels of mercury).
It’s a great reminder that healthy eating doesn’t always guarantee optimal nutrient status. I take this one and then just for maintenance, this one. For vegans, I recommend this one.
Magnesium. Magnesium supports hundreds of reactions throughout the body and may help with muscle function, sleep, stress resilience, to avoid constipation, and with overall health.
For me, it’s helped immensely with having regular bowl movements! So this is one supplement I never skip. I take mine in the evening as part of my nighttime routine. My favorites are: designs for health magnesium glycinate, pure mangesium citrate, and Natural Calm.
A high-quality multivitamin. This is like an “insurance policy” to cover your bases. But not all multivitamins are created equal.
I prefer one that contains bioavailable nutrients, including methylated forms of B vitamins (such as methylfolate and methylcobalamin) rather than less active forms. This can be especially important for people with certain genetic variations, including MTHFR, although it isn’t the only factor that determines nutrient needs. Quality matters just as much as quantity.
Probiotics. Gut health influences digestion, immune function, and many aspects of overall wellness - and taking probiotics is one way of supporting a healthy gut.
Not everyone needs the same probiotic, but for me, taking a quality daily probiotic has been a valuable part of supporting my digestive health. I currently take SEED but have also taken MegaSporeBiotic at the end of gut protocols, and also trust Garden of Life probiotics (I’ve taken many in the past) as well as Klaire Labs, for example. I’ve also heard great things about Just Thrive. *It helps to work with a practitioner to see which probiotic might be best for you (like most things!). Read more about probiotics HERE and HERE.
Before I tell you which additional supplemnts I personally take (and why), I wanted to leave you with five questions:
What is my goal? (More energy? Better gut health? Fertility? Sleep?)
Can I address this through food or lifestyle first?
Do my symptoms or lab results suggest I actually need it?
Is there good evidence supporting this supplement for my specific goal?
Am I choosing a high-quality product from a reputable brand?
Once you’ve addressed the answers to those questions, you’re much more likely to build a supplement routine that is effective, intentional, and sustainable.
Next week, I’ll open up on my own supplement cabinet and share exactly what I take, why I take it, and which trendy supplements I think are worth knowing about (and which ones I don’t think most people neeed).
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