Supplements; Where to Start
- caramerak
- 20 hours ago
- 4 min read
If there's one thing the internet has plenty of, it's opinions.
Someone on Instagram swears by greens powders or powdered liver pills, while someone else insists collagen is the answer to everything.
It's no wonder so many people end up thinking, "I have no idea where to start."
I hear that almost every day in clinic.
The supplement industry is enormous. There are thousands of products on the market, each promising more energy, better sleep, improved digestion, balanced hormones, or a stronger immune system. While many of those supplements are well-intentioned, more isn't always better, and not all supplements are created equal. It's like the Wild West out there, and the marketing often gets ahead of the science.
One of the biggest misconceptions about functional medicine is that you're going to end up taking dozens of supplements, and spending a small fortune in the process. In my practice, it's the opposite.
The goal isn't to build the biggest supplement collection, t's to identify what your body actually needs. For many people, that means focusing on a small number of targeted supplements based on their diet, health history, symptoms, medications, lifestyle, and, when appropriate, lab work.
Supplements can absolutely be helpful, but they're just that—supplements. They work best when they're supporting an already strong foundation of cellular health: nutritious food, movement, sleep, and stress management.
Here’s what I’ve learned (and what I keep sharing with moms who are overwhelmed by the supplement aisle):
Real food is still the foundation—supplements can’t fix a broken diet. When we focus first on actual food, meaning plenty of colorful vegetables, quality protein, healthy fats, and fiber, your body will start absorbing and using nutrients way better.
In our modern food environment full of ultra-processed junk, deficiencies are extremely common. But the strongest metabolic health comes from real, nutrient-dense food first. Supplements are tools, not the main event.
Targeted support beats shotgun supplementation. Instead of a giant multivitamin hoping it covers everything, look at your symptoms, lifestyle, and (when possible) some basic labs. Common gaps I see are:
Here’s why these five supplements are the non-negotiables your body has been waiting for.
Your body can’t make Omega-3s on its own, but they’re absolutely essential. These healthy fats help reduce inflammation, boost brain health, and support heart function. If you’re not prioritizing EPA and DHA, you’re missing out on some of the most potent tools for cellular health. Think of them as the oil that keeps your internal engine running smoothly.
Why It Matters: With Omega-3s, you’re not just supporting your body—you’re future-proofing it. If you’re looking to keep your mind sharp and your heart strong, it starts here.
Vitamin D is more than just a “nice-to-have.” It’s a critical player in your immune system, mood regulation, and bone health. But most of us don’t get enough sunlight, leaving our Vitamin D levels woefully inadequate. And when you’re low, your energy, immunity, and even your mindset can take a hit. This isn’t about taking a vitamin because everyone says so; it’s about meeting your body’s basic requirements for optimal function.
Why It Matters: Think of Vitamin D as your body’s built-in defense mechanism. Keeping your levels topped up is a simple step that pays massive dividends in short and long-term health. (Most people need 5,000-7,000 iu daily for optimal levels.)
Magnesium is the unsung hero of the mineral world. It supports more than 300 processes in the body, including energy production, muscle function, and sleep regulation. Yet, modern diets are severely lacking in this essential mineral. When you’re low on magnesium, you feel it but might not know it's related to mineral balance—trouble sleeping, constant stress, and low energy are just a few of the signs. So much of our lives are depleting magnesium even further. Caffeine and stress are magnesium sucks - and two things we're all very familiar with . Supplementing with magnesium is one of the easiest ways to improve your quality of life almost overnight.
Why It Matters: Magnesium is like a reset button for your body. If you’re dealing with stress or poor sleep, this is your go-to supplement. This isn’t just about “calming down”—it’s about giving your nervous system the support it needs to operate at full power.
Not all multivitamins are created equal. A high-quality multi with methylated B vitamins is a must if you want your body to actually *use* what you’re giving it. These forms are more bioavailable, meaning they’re absorbed and put to work more efficiently. From energy production to detoxification, methylated B vitamins make a huge difference.
Why It Matters: Having adequate levels of B vitamins are the difference between “barely there” and “firing on all cylinders.” It’s time to stop accepting low-energy days as the norm.
Test, don't guess. No more chasing every new powder or capsule. Learn what your body and your genetics are actually asking for, and then focused on repeatable fundamentals: real meals, daily movement, good sleep, and getting outside. Supplements are helpful allies, not the whole strategy.
The honest truth is that our world depletes us through poor food (even the healthy whole foods have significantly less vitamins and minerals than they did 50 years ago) constant stress (burning through our minerals), and less natural light, smart supplementation can be incredibly supportive. But it works best when it’s personalized and paired with the basics your metabolism actually thrives on.
You don’t need a complicated cabinet full of bottles to feel better. You need an approach that respects your body, your season of life as a mom, and the real root causes.
If this resonates and you’re tired of throwing money at supplements while still not feeling your best, I’d love to help you simplify and focus on what actually moves the needle.
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