I like to update this post at least once a year because you guys are always asking about supplements and I want this reference to be current. I get my labs drawn every 6-12 months; as well as, reading, learning, and experimenting with new supplements, and I’m making tweaks to my routine.
My ultimate goal is to feel my best and there are so many amazing products on the market these days that can help fill in the gaps where nutrition falls short. Yes, I spend a lot of money on my supplements, but they make me feel good and that is a priority for me.
Wondering where you should even start when trying to know what you should be taking? It can be very overwhelming and just because something works for me doesn’t mean it will for you. I think it’s important to work with a functional MD or naturopath (ND) that is really supplement savvy and can guide you in developing a supplement plan. It’s important to get thorough labs drawn at least once a year IMO and make tweaks to the plan as needed.
Get the basic comp. metabolic panel and CBC done if you feel well overall (maybe sure they check vitamin D and fasting glucose). If you’re suffering from symptoms ask for more in-depth labs (cortisol, B vitamins, hormones: ex, estrogen, DHEA, progesterone, testosterone, thyroid, MTHFR, etc.). Once you have recent labs to review with your healthcare provider you can develop a supplement plan based on your individual needs. Supplements are expensive, and why take something you don’t actually need? It’s a waste of money and could actually be harmful. More is not always better when it comes to supplements.
It can also be helpful to keep track of your labs in one spot, so you can easily reference them and track changes. This also makes it easy to bring to a new doctor appointment and review. There are apps like this you can use to track or you can download a spreadsheet online.
Lastly, I like to organize all my supplements in a pill organizer like this.
DAY TIME SUPPLEMENTS
Athletic Greens
I drink one scoop AG1 in ice water with lemon and 1 tablespoon apple cider vinegar every morning (ideally before coffee on an empty stomach).
WHY: I’ve been taking this for 20 months now and notice a difference in my energy and digestion. It has taken the place of a lot of other supplements. It supports gut health, immunity, increases energy, stress management and more. I truly love starting my day with it.
Marine Collagen
I add 2 scoops marine collagen in my coffee every morning.
WHY: I’ve been adding some form of collagen into my morning coffee for probably 6 years now. The science isn’t 100% there to back up all the claims, but the truth is our bodies stop producing collagen as we age and it really is vital for hair, skin, nails, and joints. Worst case scenario you’re getting 10-20 extra grams of protein in your day. I do not think this supplement is essential, but I do like taking it.
Elderberry Liposomal Vitamin C
I take one packet of Daily Radiance daily. I have a subscription and store this product in the fridge.
WHY: I’ve been taking this for over because it helps support collagen levels, promotes skin health, and immune function. I swear by this for making my skin brighter.
Liquid Omega 3
I’ve switched to this Omega supplement and like it so far.
WHY: Brain health is why 😉 Also helps reduce inflammation and promote eye and skin health. I don’t always get the recommended 3 servings of fatty fish a week, so supplementing is necessary.
Nutrafol
I have been taking nutrafol for 20 months now. I used to take the postpartum supplement when I was breastfeeding Kinsley then switched to the women’s formula.
WHY: My hair used to fall out like crazy. I barely lose any hair in the shower anymore. It’s significantly helped with new hair growth related to being postpartum and COVID hair loss. My hair also grows super fast now and is thick and healthy.
Vitamin D
I use this D3+K2 drop supplement on days I’m not getting any sunlight.
WHY: Vitamin D is a non negotiable supplement because it’s role in so many processes in the body. From bone health to cardiovascular health to immunity it really plays a significant role in it all. Why take D and K together? To ensure that calcium obtained from food is deposited in the bones and not in the arteries
Liposomal Glutathione
I’ve been taking this supplement for about 2-3 months now.
WHY: Glutathione is a powerful antioxidant that helps reduce oxidative stress and promotes healthy aging. May also improve insulin sensitivity.
BEFORE BED SUPPLEMENTS:
Magnesium L-Threonate
I’ve switched to taking this magnesium supplement for better absorption, but mostly because I didn’t want anymore pills to swallow.
WHY: Magnesium is another non-negotiable supplement for me. I take it before bed to help my body relax and calm my central nervous system.
CBD
I love these CBD gummies.
WHY: I usually have one in the evening to help me chill or before bed to help me relax and fall asleep. The green queen and blue raz zaddy (I only have ~1/4 of one at a time) are my fave 😉
WORKOUT SUPPLEMENTS:
Pre-Workout:
I have been taking this pre-workout supplement for a few months now and really like it. I take it about 30 minute before my harder workouts. The taste is great and I drink it iced in my blended bottle.
WHY: I don’t take it every day and I’ve worked my way up to tolerating 1 full scoop. I started off with 1/2 because a full scoop made my jittery at first. Now I like the feel and the extra boost it gives me.
Amino Acids:
I add one scoop of this amino acid powder (and one scoop of my creatine powder) in my blender bottle with ice and 24 oz water and drink during and after my workouts.
WHY: I’ve added amino acids into the mix to ensure I’m getting enough essential amino acids in my day especially leucine. Leucine is the key essential amino acids that helps stimulate muscle protein synthesis (aka lean muscle mass), aid in muscle repair, and supports recovery.
Creatinine:
I’ve recently added 5 mg of creatinine into my routine. There are a lot of misconceptions about creatinine and a belief that it is just for body builders and meat heads. I’m clearly neither of those. Creatitine has been around forever and as safe as they get.
WHY: Helps with athletic performance, strength, and recovery time. It also promotes brain health and cognition; as well as, skin health.
OTHER FAVORITES:
Protein Powder: Be Well and Clean Simple Eats
Electrolyte Packets: B.T Fountain and LMNT
xx, A
Get your ferritin checked, too! As females it’s often overlooked in “normal” medicine!