You have a cabinet full of half-used bottles,
3 magnesiums from 3 different podcasts,
and no idea what’s working or what’s a waste?

Start here if you’re overwhelmed by supplements.

Our Philosophy: Food First and Test Don’t Guess

Supplements are tools. Your diet is the foundation.

Any impact a supplement is going to have on your health is going to be fractional compared to the impact you can have by changing your diet. You can’t out-supplement a poor diet!

With that said, supplements can fill in the gaps when levels are low — then the goal is to maintain with diet and absorption work.

Supplementation is not one-size-fits-all. Test, don’t guess! Work with a qualified provider, whether that’s an ND, MD, or functional medicine practitioner, to build a plan specific to you.

Consult with your healthcare provider before starting any new supplements. If you are pregnant, nursing, have allergies, a medical condition, or are taking medications, check with your doctor to ensure there are no interactions.

Foundations: The 4 Supplements We Recommend Most

1. Fish oil (Omega-3 EPA/DHA) → inflammation, brain, heart

For brain support: Pro DHA (higher DHA formula)

For heart and inflammation support: Super EPA (higher EPA formula)

2. Vitamin D3 → immunity, strong bones, mood

3. Probiotics → gut, immunity

4. Magnesium → sleep, stress, muscle tension, bowel movement regularity (form matters; see below)

Form Matters

Not all forms are created equal. These are the ones we recommend:

• B12 → methylcobalamin (active form)
• B6 → P-5-P (active form)
• Folate → 5-MTHF (active, not folic acid)
• Zinc → picolinate (best absorbed)
• Iron → bisglycinate (gentle on gut)
• Magnesium → depends on YOUR goal:
  • → Constipated? Magnesium citrate
  • → Cramps, sleep, anxiety? Magnesium glycinate (calming)
  • → Brain fog & focus? Magnesium l-threonate (crosses blood brain barrier)
• Curcumin → phytosome (Meriva) (best absorbed)

Timing Matters

• Vitamin D → with fat
• Zinc → with food
• B vitamins → morning with food
• Iron → morning, empty stomach if tolerated, every other day, away from coffee/tea + minerals
• Magnesium → evening before bed
• Creatine → around workout + plenty of water

Your Meds May Be Depleting You

Common nutrient depletions to know:

• Statins → CoQ10
• Long-term acid blockers (PPIs) → B12, Magnesium, Calcium, Iron, Zinc
• Birth control pill → B vitamins, Folate, Magnesium, Selenium, Zinc
• Blood pressure meds (especially diuretics + beta-blockers) → Zinc, B1, B6, CoQ10, Magnesium

Side Effects and Considerations

Natural doesn’t always mean risk-free.

• Curcumin & ashwagandha → may ↑ liver enzymes in some people
• High-dose vitamin D → kidney stones, nausea, constipation, bone pain, excessive thirst + frequent urination
• Licorice root → may ↑ blood pressure
• High-dose B6 → neuropathy
• Creatine → may ↑ creatinine on labs + cause bloating

These absolutely can be safe and effective. We use them daily — it comes down to the right person, dose, and monitoring.

Interactions Are Real

Supplements can interact with medications:

• Curcumin, vitamin E & fish oil → ↑ bleeding risk with blood thinners
• Curcumin → interferes with tamoxifen
• Slippery elm → blocks absorption of meds & supplements
• Calcium → blocks thyroid meds (levothyroxine) — separate by 4 hrs
• 5-HTP → interacts with antidepressants
• St. John’s Wort → ↓ effectiveness of birth control, interacts with antidepressants

Quality Matters

Over-the-counter:
→ Cheap, poorly absorbed forms
→ Fillers, dyes, binders
→ Unregulated — what’s on the label isn’t always what’s in the bottle

Professional-grade:
→ Active forms your body can actually use
→ Purity + potency verified
→ GMP certified + 3rd-party tested

Stage of Life

What you need at 25 is not what you need at 55.

• Reproductive years: higher need for folate, iron
• Perimenopause / post-menopause: higher need for calcium, protein, & bone-supportive nutrients

See this blog post on The Top Supplements During Perimenopause

Still overwhelmed? Schedule an appointment with one of our NDs to come up with a personalized plan. As naturopathic doctors, we use supplements and herbs every single day alongside diet and lifestyle counseling.

Supplements are valuable tools WHEN they are:
→ For the right person
→ At the right dose + form
→ Driven by data (labs, health history, meds taken into consideration)

This is what we’re experts in!