04/22/2026
If you’ve been around my world for a bit, you know I’m all about focusing on food first.
And if you've been on social media lately, or even scrolled on the internet - you'll see a supplement for everything.
The thing is, supplements can absolutely play a supportive role in our health - we just want to be intentional about taking them.
I get asked questions about supplements all the time, so I wanted to share with you some foundational supplements I personally take, and recommend to clients often.
First, something I always tell my clients is to check your supplement quality. The supplement industry is very poorly regulated, so we don't want to go to a random store and buy whatever they have on the shelf (ahem like don't buy supplements where you also get your toilet paper). Always check to make sure it's third-partied tested. This is why I personally use and recommend the online retailer Fullscript - which carries hundreds of third-partied tested supplements brands.
And although these are baseline supplements I take, it doesn't mean everyone needs these or should take these.
Alright, here's my list:
1. A high-quality daily multivitamin
Think of this as your nutritional safety net. Even with the best intentions, most of us aren’t getting everything we need from food alone. A solid multivitamin helps fill in those gaps and supports overall energy, metabolism, and hormone health. Make sure to take a MVI with food, and ideally in the morning.
2. Fish oil (omega-3s)
This is a big one for inflammation, brain health, mood, and hormone support. It can also be incredibly helpful for supporting heart health and balancing blood sugar. Make sure to take it with food.
3. Vitamin D
So many women are low in vitamin D - especially if you live in the Midwest like I do. This vitamin actually acts as a hormone in the body, and plays a key role in immune health, mood, bone strength, sleep, and has cancer protection. Ideal range for Vitamin D is above 50, so supplementing is dependent on your values.
4. Magnesium
If I could only recommend one supplement for stress and sleep support - this would be it. Magnesium is a muscle relaxant, and has a calming impact on the body. Most people are low in this mineral, which plays a role in over 300 processes in the body. I love to take magnesium an hour before bed to help with sleep.
5. Electrolytes
Adding in electrolytes to water is a helpful way to hydrate your body better, and nourish your body with extra minerals (which many people are low in). These are especially helpful if you’re dealing with fatigue, headaches, cravings, or energy crashes.
6. Collagen
This is great for supporting skin, hair, nails, and joints - and also helpful for gut health and getting in a little extra protein throughout your day. I add a scoop of collagen to my morning coffee every morning.
There's no perfect supplement regimen for everyone, and what type of supplements to take is very individualized.
That's exactly why I'm now offering personalized supplement reviews.
What I see a lot is that women are taking either too many, the wrong ones, or forms their body doesn’t absorb well.
My supplement review service takes the guesswork out of all that.
Instead of a one-size-fits-all list, I look at your symptoms, health history, lifestyle, and goals to help you build a plan that truly supports your body.
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*Disclaimer: this is not medical advice, and you should always speak with your doctor before trying anything new.
