Supplements

Supplement Basics

Supplement Safety & How to Choose What to Take

What Supplements can Help for Who & Why

Education not Medical Advice – see your personal providers for medical advice

A Note on Supplements — What We Can and Can’t Tell You

Let’s be honest about something: supplements are complicated, and anyone who tells you otherwise is probably trying to sell you something.

Supplements sit in a gray zone where multiple things can be true at once. Certain supplements can be genuinely helpful — for the right person, at the right dose, for the right reason. At the same time, the research is often limited, inconsistent, or far less rigorous than we’d like. Limited evidence doesn’t automatically mean a supplement is useless, but it does mean caution is warranted.

What we can do here is help you get educated — not prescribe a protocol.

What You Should Know Before You Start Anything

The supplement industry has remarkably little oversight. What’s on the label isn’t always what’s in the bottle, doses vary widely between brands and batches, and “natural” does not automatically mean safe. Real harms are possible — including serious side effects like liver failure and kidney disease — particularly when supplements are combined, taken in high doses, or used long-term without guidance.

Be cautious of any practitioner pushing a long, expensive supplement regimen as a primary solution. It happens more than it should.

How to Research Before You Commit

This is your starting point — not a shopping list, but a research framework:

Mayo Clinic — Consumer-friendly breakdown of what evidence exists, what benefits are suggested, and what risks or interactions are known
WebMD — Accessible overview of common supplements, uses, and cautions
Open Evidence — For clinicians or those who want peer-reviewed literature; AI-powered clinical decision support built on real research.
Third-party tested products only — Look for NSF Certified, USP Verified, or Informed Sport on the label. This confirms what’s in the bottle actually matches what’s on it.

Use these resources to build a guide to bring to your appointment. Your clinician can help you evaluate whether a supplement makes sense for your specific situation, health history, and any medications you’re taking.

On MLMs, Margins, and the Buyer-Beware Reality

Multi-level marketing models can be a red flag — but they don’t automatically mean a product is ineffective or unsafe. Every level of supplement sales has a financial middle layer, whether that’s MLM distributors, retail stores, or online platforms. This is largely a buyer-beware market, and the information available to consumers is often incomplete, biased, or oversimplified.

Slow down. Verify. Then decide.

When Supplements Are Worth Considering

There are supplements worth thoughtfully exploring — for specific reasons, in specific situations, for specific people. Not as a one-size-fits-all solution, but as intentional support for particular needs, deficiencies, or physiologic states.

When that’s the case, quality matters as much as the ingredient itself. I’ll be sharing links to companies that meet my standards for third-party testing and responsible manufacturing. These are affiliate links — meaning I may earn a small percentage if you purchase through them. That helps sustain this work, but it never changes my recommendations.

My goal isn’t to sell supplements. It’s to help you understand when one might be useful, who it’s appropriate for, and how to use it safely — as one piece of a much bigger picture that includes nutrition, lifestyle, medical care, and your own individual context.

When in doubt, bring it to your clinician. That’s always the right move.

Vitamin D

General Health, Weight Loss, Bone Strength, Infection Prevention, Moods

Vitamin D is one supplement I routinely recommend evaluating, with a general goal blood level above 50 ng/mL for most adults (not 30 — >50). Vitamin D is naturally synthesized through sunlight exposure, but modern lifestyles—more indoor work, less time outside, and appropriate sunscreen use to reduce skin cancer risk—mean that many people simply don’t make enough on their own. Adequate vitamin D levels are associated with benefits across multiple systems, including bone strength, muscle function, immune support, cardiovascular health, mental health, and metabolic health, with emerging evidence suggesting a role in weight regulation. Low vitamin D levels have also been associated in observational studies with higher rates of autoimmune conditions such as multiple sclerosis, though association does not prove causation. Vitamin D can be supplemented either as a prescription formulation taken once or twice weekly or as an over-the-counter daily option. Dosing should always be discussed with your healthcare provider, but 2,000 IU per day is a reasonable starting point for many adults—while some individuals require significantly higher doses to reach target levels. Blood levels above 100 ng/mL should be avoided due to toxicity risk. It’s also important to note that people with higher body weight often need higher doses, and as weight is lost, vitamin D levels can rise—meaning supplementation may need to be reduced over time. Regular monitoring helps ensure you’re staying in a safe, effective range.

One additional note: when supplementing with vitamin D, it’s often helpful to choose a product that contains vitamin K2. Vitamin K2 supports proper calcium utilization—helping direct calcium into bones and teeth rather than soft tissues like blood vessels—which may improve the overall effectiveness and safety of vitamin D supplementation, particularly at higher doses or with long-term use. As with vitamin D, vitamin K2 may not be appropriate for everyone (especially those on certain blood thinners), so this is another reason to individualize supplementation and review choices with your healthcare provider.

Magnesium

Mood, Sleep, Headaches, Constipation, Pain & More

Magnesium is one of the most common nutrient deficiencies I see—and one of the most versatile supplements when used correctly. It plays a role in hundreds of enzymatic reactions in the body, including muscle contraction, nerve signaling, heart rhythm regulation, sleep, and stress response. Different forms of magnesium are absorbed and utilized differently, which is why the type matters just as much as the dose. Choosing the right form can make the difference between symptom relief and frustration (or unwanted GI side effects).

Common Forms of Magnesium & What They’re Best For

Magnesium Glycinate (or Bisglycinate)
Best for: sleep, anxiety, muscle cramps, headaches, PVCs
This is one of the most well-tolerated and well-absorbed forms. It’s calming to the nervous system and less likely to cause diarrhea, making it a great option for sleep support, migraine prevention, muscle tension, and benign heart rhythm symptoms like PVCs.
Magnesium Citrate
Best for: constipation (and sometimes headaches)
This form pulls water into the stool and is commonly used for bowel regularity. It’s effective, but more likely to cause loose stools—so it’s not ideal if diarrhea is already an issue.
Magnesium Malate
Best for: muscle pain, fatigue, fibromyalgia-type symptoms
Malate is involved in energy production and can be helpful for muscle soreness and low energy without being overly sedating.
Magnesium Threonate
Best for: cognition, brain fog
This form crosses the blood–brain barrier more effectively and is often marketed for cognitive support. It’s typically used in lower elemental doses.
Magnesium Oxide
Best for: short-term constipation
Poorly absorbed systemically, but strong laxative effect. Not ideal for long-term repletion.

Dosing Guidelines (General, Not Medical Advice)

Typical supplemental dose: 200–400 mg of elemental magnesium per day
Some people benefit from splitting the dose (morning + evening)
For sleep or muscle cramps: often taken in the evening
Start low and increase slowly to avoid GI upset

Symptom-Specific Summary

Headaches / Migraines: magnesium glycinate or citrate
Sleep & Anxiety: magnesium glycinate or threonate
Constipation: magnesium citrate or oxide
Muscle cramps / Restless legs: magnesium glycinate or malate
PVCs / palpitations (benign): magnesium glycinate (after cardiac causes are ruled out)

Important safety note: Magnesium is generally safe, but people with kidney disease should use it cautiously and only under medical guidance, as excess magnesium is cleared by the kidneys.

As with most supplements, magnesium works best when matched to the symptom, taken consistently, and reassessed over time. More is not always better—and the “right” magnesium is the one that fits your physiology and goals.

Iron (Especially Ferritin) — A Quick but Important Check

Low iron stores are common in women and can show up as fatigue, hair shedding, shortness of breath with exertion, dizziness, headaches, cold intolerance, and restless legs—even when hemoglobin looks “normal.” For this reason, checking ferritin (iron storage) matters; many clinicians aim for a ferritin level above ~45 ng/mL for symptom support. If ferritin is low, talk with your healthcare provider about iron supplementation. Evidence suggests that iron taken every other day absorbs better and causes fewer GI side effects than daily dosing, and pairing iron with vitamin C can further improve absorption. Avoid taking iron alongside calcium, magnesium, or caffeine, which can interfere with uptake.

Supplements That May Support Muscle Mass (and More) for Women Over 40

Creatine & Collagen

Two supplements that are often worth discussing for women over 40—specifically for preserving or building muscle mass—are creatine and collagen. As estrogen declines, women naturally lose muscle more easily (sarcopenia), and resistance training alone may not always be enough to fully offset that loss. Creatine has strong evidence for supporting muscle strength, power, and lean mass, particularly when combined with resistance training, and emerging data also suggest cognitive benefits, including improved working memory and mental fatigue resistance—especially during stress, sleep deprivation, or aging. Collagen, while not a complete protein, may support connective tissue, joint health, skin integrity, and tendon strength, which can indirectly improve training tolerance and recovery, making it easier to maintain consistent strength work over time.

Safety and monitoring matter—especially with creatine. Creatine is generally well tolerated in healthy adults, but because it is metabolized into creatinine, it can affect kidney lab interpretation. If you are using creatine regularly, it’s reasonable to monitor kidney function with labs such as serum creatinine, a comprehensive metabolic panel (CMP), and in some cases cystatin C (often helpful for distinguishing true kidney dysfunction from creatine-related lab changes). Creatine should be used cautiously—or avoided—by individuals with known kidney disease unless cleared by a healthcare provider.

Brief evidence snapshot:

A 2021 review in Nutrients found that creatine supplementation in older adults improved muscle mass, strength, and functional performance, particularly when paired with resistance training.
A 2023 systematic review in Psychopharmacology and related journals noted that creatine supplementation may support cognitive performance and reduce mental fatigue, with growing interest in its role for women and aging populations.

As with all supplements, these are tools—not requirements—and they work best when layered onto adequate protein intake, progressive strength training, sleep, and overall metabolic health.

Supplements That May Support Weight Loss & Insulin Resistance

Some supplements can be helpful adjuncts for weight loss and insulin resistance—but they work best as part of a broader plan that includes nutrition, movement, sleep, and stress regulation. These are not magic fixes, but in the right context, they can improve metabolic signaling, reduce glucose spikes, and make behavior change more sustainable.

Berberine is one of the most studied supplements in this category and is often compared to metformin in the literature. It appears to improve insulin sensitivity, reduce hepatic glucose production, and support healthier post-meal blood sugar responses. Some studies show benefits for weight loss, lipid profiles, and markers of metabolic syndrome. Berberine may also influence the gut microbiome in ways that support metabolic health. Typical dosing is divided (often taken before meals), but it can cause GI side effects in some people and may interact with medications—so it’s important to review use with a healthcare provider, especially if you’re already on glucose-lowering therapies.

Omega-3 fatty acids (EPA/DHA) can also play a supportive role, particularly for inflammation and insulin signaling. While they are not direct weight-loss supplements, omega-3s may help reduce insulin resistance and improve metabolic flexibility. Some people find benefit when omega-3s are taken prior to anticipated glucose spikes, such as before higher-carbohydrate meals, as part of an overall strategy to blunt post-prandial inflammation and dysregulation. For people that wake up at night sweating, take 1-2 before bedtime. If you have energy slumps during the day take 1-2 the meal prior. Most version have a dose of upt to 4 per day.

Chromium (and related compounds) may help with carbohydrate cravings and blood sugar variability in certain individuals, particularly those with insulin resistance or reactive hypoglycemia. Chromium appears to enhance insulin action at the cellular level, which may reduce intense sugar cravings and energy crashes for some people. As with all supplements, response is individual—what quiets cravings for one person may do very little for another.

One important theme you may have noticed is how much overlap exists between these supplements. Many of them influence the same core pathways—such as inflammation, insulin signaling, mitochondrial function, nervous system regulation, and mineral balance—which means more is not better. Taking everything “just in case” can increase cost, side effects, and risk without adding benefit. The goal is to make targeted, thoughtful choices based on your symptoms, labs, medical history, and goals—not to build the longest supplement list possible.

For that same reason, I generally do not recommend a multivitamin unless there are clear dietary gaps, absorption issues, or documented deficiencies. Multivitamins often contain low, non-therapeutic doses of many ingredients, or combinations that aren’t ideal for everyone. A focused approach—using fewer, higher-quality supplements chosen for specific needs—is usually safer, more effective, and easier to reassess over time.

The next section is a much shorter review to help you do more research about specific supplements for specific conditions.

Supplements That May Help With Inflammation

Boswellia: May reduce inflammatory signaling and is commonly used for joint and musculoskeletal inflammation.
Omega-3s (EPA/DHA): Support inflammatory balance, cardiometabolic health, and insulin sensitivity over time.
Vitamin D: Low levels are associated with higher inflammatory markers; repletion may help regulate immune and inflammatory responses.
Polyphenols (curcumin, green tea, resveratrol): Plant compounds that may reduce oxidative stress and chronic low-grade inflammation.
Ginger: Has mild anti-inflammatory and anti-nausea effects and may support joint comfort.
Side note: GLP-1 medications may reduce inflammation indirectly by improving insulin resistance and adipose-driven cytokine signaling.

Supplements That May Help With Pain

Boswellia: Often used for inflammatory joint pain and stiffness.
CoQ10: Supports mitochondrial function and has evidence for migraine and muscle pain reduction.
Magnesium: Helpful for muscle tension, cramps, headaches, and some chronic pain patterns.
Alpha-lipoic acid: Studied for neuropathic and nerve-related pain, especially in insulin resistance.
Curcumin / Tumeric: May help with inflammatory pain when adequately dosed and formulated for absorption.
Omega-3s: Can support joint pain and systemic inflammation over time.

Supplements That May Support Mood

Ashwagandha: An adaptogen that may reduce perceived stress and cortisol, with modest benefits for anxiety.
L-Theanine: An amino acid from green tea that promotes calm focus and reduces anxiety without sedation.
Vitamin D: Low levels are associated with depressive symptoms; repletion may support mood and energy.
Omega-3s (EPA-dominant): Studied for depressive symptoms and mood regulation.
Magnesium: Supports nervous system regulation and sleep, indirectly improving mood stability.
B-complex (especially B6, B12, folate): May support neurotransmitter production, particularly in deficient individuals.

Supplements Sometimes Used for ADHD Support

Zinc: Low levels have been associated with attention and impulsivity symptoms; supplementation may help when deficient.
Polyphenols: May support neuroinflammation balance and cognitive resilience.
Omega-3s: Some evidence for modest improvements in attention and executive function, especially in children and adolescents.
Magnesium: May support nervous system regulation and sleep, indirectly affecting focus.

Heart-Healthy Supplements

CoQ10: Supports mitochondrial energy production and is often used for statin-associated muscle symptoms and overall cardiac support.
Omega-3s: Associated with triglyceride reduction and cardiovascular risk modulation.
Polyphenols: May support endothelial function and vascular health.
Magnesium: Plays a role in cardiac rhythm and vascular tone.

Supplements That May Support Blood Pressure

Garlic: Has modest evidence for lowering blood pressure, particularly in mild hypertension.
Beet products (dietary nitrates): Support nitric oxide production and vasodilation.
CoQ10: Some studies suggest a modest blood-pressure-lowering effect through improved endothelial and mitochondrial function.
Magnesium: May support vascular relaxation and blood pressure regulation in some individuals.

Bottom line: These supplements can be useful adjuncts when chosen intentionally and matched to the right indication—but they are not substitutes for nutrition, movement, sleep, stress regulation, or appropriate medical care.

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