Smart Supplementation: What to Take (and Why Less Might Be More)

So, other than “will I have to give up pasta” the question I get asked almost daily is “what supplements should I be taking?”😉

And I get it—walk into any health store or scroll your feed for 30 seconds and you’ll be bombarded with bottles promising everything from glowing skin to a longer life.

But here’s the truth: supplements aren’t magic pills. And they’re definitely not a substitute for real food, quality sleep, sunlight, and hydration.

That podcast recommendation? That sale at Whole Foods?

The cherry-flavoured chewable shaped like a donut?

Not a good enough reason.

Supplements can be incredibly powerful—when they’re chosen strategically to support your unique body, based on actual needs (and ideally, testing). That’s why I don’t hand out a long list of “must-haves.” Instead, I focus on foundational supports that work alongside the habits you’re already building.

Let’s walk through a few I regularly recommend—and why.

💊 Vitamin C: Your Gut Lining’s BFF

Yes, the humble vitamin C does a lot more than fight off colds.

It’s essential for:

  • Growth and repair of body tissues
  • Neutralizing free radicals (a.k.a. cellular rust)
  • Collagen production

And here’s why that last point matters for your gut: collagen helps soothe inflammation and strengthen the gut lining. So if you’re dealing with leaky gut, food sensitivities, or just want to support repair, vitamin C is worth your attention.

☀️ Vitamin D3: Gut Support With Sunshine Benefits

We often think of Vitamin D as the “bone vitamin”—and yes, it’s critical for calcium absorption and immune function.

But research also shows that vitamin D3 supplementation can reduce levels of harmful bacteria in the gut and increase bacterial diversity—which is a good thing! More diversity = more resilience.

If you’re healthy and not deficient, 2,000 IU per day is generally a safe maintenance dose. But it’s always best to check your levels via bloodwork first.

🌙 Magnesium: The Calm + Clear-Out Mineral

This multitasker plays a role in over 300 enzymatic reactions in the body.

But let’s break it down:

Magnesium glycinate or bisglycinate: Calms the nervous system, supports sleep, eases anxiety

Magnesium citrate: Loosens the bowels and relieves constipation

Most adults benefit from 350–420 mg/day, depending on the form and their individual needs.

Pro tip: take magnesium at night for better sleep and regularity.

🩸 Vitamin B12: For Every Single Cell

B12 is essential for:

  • DNA synthesis
  • Red blood cell production
  • Brain and nerve health

Since humans can’t make B12, we must get it from food (primarily animal products) or supplements. If you’re vegetarian, plant-based, or taking certain medications like metformin or acid blockers, B12 supplementation is a smart move.

Look for methylcobalamin or adenosylcobalamin forms for better absorption.

🌿 Fulvic Minerals: The Ancient Secret with Modern Benefits

These trace minerals come from decomposed plant matter (hello, prehistoric superfoods!) and have been used in Ayurvedic medicine for centuries.

Why I love them:

  • They act as prebiotics, feeding your good gut bugs
  • Contain over 70 trace minerals
  • Enhance the activity of digestive enzymes
  • Support microbiome balance and gut lining repair

While not as mainstream as magnesium or B12, fulvic minerals are a beautiful example of nature’s intelligence at work.


🧡 Turmeric: Food or Supplement? Both!

Turmeric is famous for its anti-inflammatory properties—and its gorgeous golden glow.

The active compound curcumin is available in supplement form (often with black pepper for better absorption). And while that can be helpful, recent research suggests the whole root offers more synergistic benefits than isolated curcumin alone.

Bottom line? Add turmeric to your meals (fresh or powdered) and you’ll be literally eating your supplements.If you’re tired of guessing and ready for answers, I’d love to support you.

🔍 So…Which Ones Do You Need?

Here’s the part most people skip: You’re unique.

What works for your sister, best friend, or podcast host might not be what your body needs. That’s why in my Everyday Gut Health program, we don’t just talk about habits—we look at your individual needs, goals, and (if you choose the testing option) real microbiome data to help guide smart supplement choices.

No more standing in the supplement aisle squinting at labels and hoping for the best.

Everyday Gut Health: Personalized, Practical, and For Every BODY

A program designed to:

✅ Build the foundational habits that nourish your microbiome

✅ Get personalized insights from microbiome testing

✅ Create a supplement protocol based on your unique results

✅ Make gut-friendly changes that are doable, sustainable, and effective

Clarity (instead of guesswork), Everyday Gut Health – learn more here.