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clean out your supplement drawer!

While I always advocate for a food-first approach paired with resilient lifestyle architecture, supplements can be very instrumental catalysts toward transformation.

However, if you take a stroll through the supplement aisles at your local vitamin store, you may find yourself wondering - which ones should I be taking? Do I need all of these for optimal wellness? The answer is a resounding... "no!"

Or, maybe you've already taken the plunge into the supplement realm, your supplement drawer might be overflowing with products you aren't sure you should be taking anymore. Let's explore what's necessary while also cleaning out the fluff to simplify your supplement regime.

Below, you'll find my creme de la creme list of supplements I recommend as a baseline targeting the deficiencies I find most prevalent in my practice. While I do advocate for many other herbs + supplements on a case-by-case basis for short-term benefits, the following are great for long-term, maintenance support.

B complex: I know you are a busy little bee and as such you blow through your B vitamins. B vitamins play a role as cofactors in the creation of hormones, energy and neurochemical balance. B vitamins are found in many different foods but if you are super active and or chronically stressed there is no way to keep up with your utilization of B vitamins from food alone. A good b complex will be that insurance policy that is very safe since all Bs are water soluble [meaning you excrete what you don’t need].

vitamin D3/K2 – I’m sure I sound like a broken record player especially in this day and age as I echo the wisdom of so much research re-iterating how important it is to have adequate levels of vitamin D. For this one though, it’s important to have a lab test in your hands indicating how much to ingest supplementally based on your current D status. While the “normal” range on a test is wide- I find optimal to be between 50-70 ng/ml for immune function support, cognition and bone density [3 invaluable assets to women]. Make sure your vitamin D is paired with K2 to aid in absorption + improve bone health.

magnesium: oh magical magnesium! I preach whole food nutrition from the hilltops but I hate to break it to you, it’s nearly impossible to get enough magnesium from food alone. Why? Our topsoil is relatively depleted of this magical mineral that does everything from muscle relaxation to sleep therapy to mood stabilization. Upwards of 80% of women are deficient in magnesium. Take a low risk test by taking an epsom salt bath [1/2 cup epsom salts in tub of water] and just notice how you sleep that night. My favorite form of magnesium to be taken internally is magnesium glycinate since it is relaxing to the body but does not stimulate a bowel movement. If you err on the side of irregularity, consider magnesium citrate. [Watch out – it might just be your new BFF.]

fish oil: unless you are vegan or eat fish 3-4 x per week I rarely see anyone replete on their omega status. I run a lab panel often on my clients checking their omega status and 9 out of 10 come back quite low, making a high quality fish oil such a simple fix to fill in the gaps for low omega 3 intake. Omega 3s fight inflammation, nourish the brain, and combat aging beautifully.

spore-based probiotics: the gut is the central cog to the body. And the gut is protected by trillions of bacteria that help us digest food, guard against invasion, and create hormones that balance our neurochemistry. I advocate for consuming fermented food to augment food-based probiotic warriors [such as kimchi, sauerkraut, raw pickles or kefir] and supplementing with spore-based probiotics from dirt to keep opportunistic / pathogenic species in check.

I'm confident after you read about the mighty benefits of each supplement you are thinking “sold!” But hang tight. Any supplemental add needs to be triple checked with your physician, especially if you are taking a prescription medication.

After clearing any clinical concerns, follow the guidelines below to choose a supplement that is pure + potent with no extra fillers.

What to look for in supplements:

  • organic ingredients [if possible]

  • minimal additives / preservatives

What to avoid in supplements:

If you aren't sure about a specific ingredient, you can look it up using this supplement database to see pertinent research + other information about the ingredient.

Because supplements aren't regulated by the FDA, ensure the brands you choose have been third-party tested and backed by a practitioner you trust!

But before you jet to the store and pick up all 5 start with the basics! Consider weaving in fermented food or more fish. Or maybe you simply start bathing more for that magical magnesium boost! Regardless of what looks like a fit at first blush, consult your trusted health care practitioner about what, if anything, to start with.

And only add in 1 at a time to note how it makes you feel instead of blindly investing each month in something that may or may not be an asset to your wellness. Every 3 months take a week long “holiday” from your supplement regimen and just notice… what happens upon omission?

Supplements can be a wonderful asset as long as you are savvy about implementation, as well as, removal to ensure you investing in that embellishment to your already sound nutrition and lifestyle design commitment.


Now that you've discovered the truth about supplements, it's time to dive into our ultimate detox guide! Say goodbye to the supplement confusion and embrace a comprehensive approach to supporting your body's natural detoxification. As a functional registered dietitian and your detox companion, I'll lead you on a transformative journey. Together we will uncover the power of nourishing foods and resilient lifestyle choices that will leave you feeling refreshed and revitalized.


*can be found on the Simply Nourished dispensary for 15% off.

These recommendations are not intended to diagnose, treat, cure, or prevent any diseases. If you have any questions, you should consult with your Doctor before starting any supplement program, especially if you are pregnant or have any pre-existing injuries or medical conditions.


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