The Truth About Supplements

I often get asked, “Do I really need supplements?” and “Which ones should I take?” These are great questions, and the answer isn’t always as straightforward as a quick list of must-haves.

Supplements can be incredibly beneficial for filling in nutritional gaps and supporting your overall health, but they are never meant to replace a balanced diet and healthy lifestyle. Here’s my functional view on supplements and how to use them wisely for your wellness goals.

Supplements: A Tool, Not a Quick Fix

In the world of health and wellness, there’s a lot of buzz around supplements. From vitamins and minerals to probiotics and adaptogens, it can feel overwhelming to know which ones are worth taking. The key is understanding that supplements should support your health, not replace poor lifestyle habits or a suboptimal diet.

You should always focus first on nourishing your body with whole foods—real, nutrient-dense foods that provide the vitamins, minerals, protein, and healthy fats your body needs to function. Supplements come in when there are gaps, such as nutritional deficiencies or when you need extra support for specific health concerns.

For instance, if you’re dealing with digestive discomfort like constipation, a probiotic might be helpful. However, a solid diet that includes fiber-rich fruits and vegetables should always be your foundation.

Supplements Worth Considering

Wondering which supplements might be useful for you? Let’s break down a few common ones that can benefit most people::

1. Omega-3 Fatty Acids
   Omega-3s, found in fish oil or algae-based supplements, are excellent for reducing inflammation, supporting heart health, and improving brain function, and enhancing skin health. Many people, especially those who don’t eat fatty fish, may need to supplement.

2. Vitamin D
   Almost all of my clients are low in Vitamin D, even those who live in sunny areas. Vitamin D supports immune function, bone health, and even mood. You may want to get your levels checked through the Health Reset Program and consider taking a Vitamin D3 supplement.

3. Magnesium
   Magnesium plays a role in muscle function, stress management, and sleep. If you experience muscle cramps, stress, or trouble sleeping, magnesium supplementation could be a good idea.

4. Probiotics
   Probiotics support gut health, which is the cornerstone of overall well-being. If you struggle with digestion or immune health, a good quality probiotic can help balance gut bacteria and improve digestion.

5. Adaptogens
   If you’re under stress (who isn’t?), adaptogens like Ashwagandha or Rhodiola can help your body manage it more effectively. These herbs support balanced hormone levels and help your body stay resilient in times of stress.

The Right Way to Take Supplements

Taking supplements correctly—timing, dosage, and combinations—is crucial to getting the most out of them. Here are a few key tips:

• Timing
  Some supplements are best taken at specific times of the day. For example:

  • B vitamins are energizing, so it’s best to take them in the morning. If you take them before bed, they can interfere with your sleep.

  • Magnesium, on the other hand, is great for relaxation and improving sleep, so taking it in the evening can help you unwind and improve your sleep quality.

  • Vitamin D is fat-soluble and should be taken with a meal that includes healthy fats. For example, try taking it with breakfast or lunch that contains avocado, olive oil, or nuts.

• Dosage
  More isn’t always better! High doses of fat-soluble vitamins (like Vitamin D and E) can build up in your body and become toxic over time. Stick to the recommended dosage or consult with a professional to determine what’s right for you.

• What to Combine
  Certain supplements work better together, while others need to be taken separately. For instance:

  • Calcium and Iron: These two can block each other’s absorption. Take calcium in the morning or afternoon, and iron later in the day, ensuring at least 2–3 hours between them.

  • Zinc and Copper: Taking too much zinc can interfere with the absorption of copper, potentially leading to an imbalance. Zinc and copper need to be balanced in a 10:1 ratio. If you’re supplementing with both, it’s important to ensure proper ratios or consult a health practitioner.

  • Magnesium and Calcium: When taking both, try to balance their ratio (about 2:1 calcium to magnesium). Too much calcium without enough magnesium can lead to muscle cramps or spasms.

The Biggest Supplement Mistakes to Avoid

Here are some common mistakes I’ve seen people make:

• Taking B vitamins at night—they’re energizing, so taking them before bed can mess with your sleep cycle! It’s best to take them in the morning.

• High doses of fat-soluble vitamins (like Vitamin D and E)—these can build up in your body and reach toxic levels. More isn’t always better!

• Taking Vitamin D on an empty stomach—since it’s fat-soluble, your body absorbs it better when you take it with a meal that contains healthy fats.

• Mixing up your supplements—for example, calcium and iron can block each other’s absorption, so timing is key!

• Overloading on “miracle” supplements you see trending on social media—while they may seem like a quick fix, these can lead to nutrient imbalances or unwanted side effects.

How to Choose the Right Supplements for You

The first rule of supplementation: one size doesn’t fit all. While certain supplements are beneficial for most people, it’s important to choose what’s best for your unique needs. A great way to determine this is through the Health Reset Program so you can understand what your body might be lacking and which supplements will truly benefit you.

Quality matters! Choose supplements from reputable brands that prioritize bioavailability (how well your body can absorb them). Always opt for clean, high-quality options free from unnecessary fillers and additives.

The Bottom Line: Supplements Should Support, Not Replace

You can’t out-supplement a poor diet, but you can certainly enhance a good one. Supplements are meant to fill in the gaps, not replace the foundation of real, nutrient-dense foods that your body thrives on.

If you’re unsure which supplements would best support your unique health needs, I’ve curated Fullscript supplement lists for both children and adults to help you get started. Whether you’re looking to boost immunity, support digestive health, or manage stress, these lists can give you a solid starting point.

Keep in mind that everyone’s health needs are unique. To truly get the most out of your supplements, working with a knowledgeable practitioner ensures you’re choosing what’s right for your body and goals.

Ready to take the next step in supporting your health? Reach out today to schedule a consultation and discover which supplements can help you feel your best—inside and out.