I Only Keep 5 Supplements Stocked As a Naturopathic Doctor
Here are the reasons why.
As someone whose job is it to prescribe supplements, I have to keep up to date on all of them. I try every single supplement before I recommend them to my patients/clients, so I know exactly how to support them and what to expect.
For a long time, my cabinets looked like an entire pharmacy. I had supplements for energy. Supplements for sleep. Supplements for gut health, hormones, skin, stress—you name it, I’ve tried it.
Being in this industry means that most supplement companies also want to sell you their product. In the world where medicine and influencing are getting blurred, I had to toss out all the noise.
And over time, I realized something important: supplements should only SUPPLEMENT our diet and lifestyle.
We should not be out-supplementing lack of sleep, too much stress, or poor nutrition. We should be fixing and addressing the root cause.
So I simplified.
After years of trial, error, bloodwork, and radically altering my lifestyle, here are five supplements I genuinely stand by—ones I’ve consistently used for the past five years and still rely on daily.
The 5 Supplements I Take Every Day
1. Magnesium Glycinate
For sleep + nervous system support
If I had to recommend just one supplement to almost everyone, this would be it.
I don’t know about you, but recently everyone seems anxious. Maybe we’re just talking about it more, but I see burnout and nervous system dysregulation multiple times a day.
At the root of many illnesses, is stress. So to gently manage it, this is my holy grail.
It calms the mind and the body, without feeling groggy. It’s like soft butter on the nervous system. It’s one of the few supplements where most people feel a difference pretty quickly.
I take this nightly, and it’s a non-negotiable for winding down (especially for those with racing thoughts at night).
2. High Omega-3 Fish Oil
For inflammation + cardiovascular health
Not all fish oils are created equal. I specifically look for a high EPA formula because of its benefits for inflammation and heart health.
The American Heart Association (AHA) guidelines have changed to now include Lipoprotein (a) testing at least once in a lifetime and to assess cardiovascular risk and they have tightened up the LDL targets.
What this essentially means is - heart health is having a moment.
This one is especially important for me personally since I have elevated lipoprotein(a), which means my blood is exceptionally sticky and I have a higher than average risk of developing clots. Rather than being fearful of it, the best thing I can do is prevent it from happening in the first place.
The best place to support this is with fish oil, specifically a high EPA to help keep my LDL at bay and continue to support my HDL (good cholesterol).
Consistency here matters more than anything.
3. Colostrum
For gut lining + immune support
Colostrum has been one of the most underrated additions to my routine.
I think it was all buzz at first, but being in the gut health space, this has moved the needle on gut healing with my patients faster than anything else.
It supports the gut lining, which is foundational for everything from digestion to immunity to skin health. If your gut is compromised, everything else suffers - our skin, our hormones, and even our mental and emotional health.
I’ve noticed better digestion and therefore better skin, hormones & overall health from the addition of this one.
4. Spore Based Probiotic
For gut health + bowel regularity
Probiotics are extremely tricky—many can actually make symptoms worse, especially if you struggle with bloating, SIBO, or IBS.
I generally don’t recommend taking any probiotic, actually I advise against it.
This one however has been a game changer for keeping my digestion consistent and supporting healthy bowel movements without aggravating symptoms (as I am someone that is SIBO prone).
It’s gentle, effective, and one I feel confident recommending.
5. Nutrafol
My “multivitamin” + hair support
This is the one people always ask me about.
I’m not kidding when I say I get stopped on the street all the time to ask what the secret to my hair is.
I don’t take a traditional multivitamin—instead, I use Nutrafol as my base. It covers key nutrients like vitamin D, zinc, and B vitamins while also supporting hair growth.
And yes… my hair genuinely loves it. It grows longer and stronger than ever before and will be a constant in my routine.
Bonus point - their clinical trial data is extremely promising and nothing compares to it on the market.
The Supplements I Stopped Taking (and Why)
This might surprise you, but I’ve actually reduced my supplement routine significantly over time. For me, less is more.
Here’s what I’ve moved away from:
NMN / NR+ – Promising in theory, but overhyped and not something I found meaningful long-term value in. It’s something that I think can be cycled if one does want to consume it.
Sea moss – Trendy, but not necessary if your diet is already nutrient-dense.
Iron – I now prioritize getting this through food; I only recommend supplementing if there’s a confirmed deficiency and the values aren’t changing on labwork.
Milk thistle – I used it when my lifestyle required more liver support, but after reducing toxin exposure and alcohol, I no longer need it.
Biotin alone – Only effective if you’re deficient; not a magic hair supplement on its own.
Collagen – I still like it, but I cycle it on and off instead of taking it daily.
Peptides – I’ve paused for now due to limited research, inconsistent quality, and hearing too many adverse experiences.
If something isn’t clearly helping—or if it’s just hype—I’m not taking it.
Honorable Mentions (What I Sometimes Dabble In)
I still use certain supplements strategically, depending on what my body needs:
Phosphatidylserine – great for stress support, especially when stress starts to manifest as trouble sleeping or a 3am wakeup, this one is excellent for that.
Activated charcoal – before sauna sessions as I always use a binder to bind up toxins before I sweat.
Inositol + berberine – during periods of higher carb intake or if my menstrual cycle is slightly off.
Creatine – incredible for cognition and muscle health, but I cycle on and off and am currently on a break after taking it consistently for 2 years.
Product Links
If you want to try the exact supplements I use, you can find them here:
Magnesium Glycinate - preferred is Pure Encapsulations
High EPA Fish Oil - preferred is Nordic Naturals
Colostrum - up to 30% off
Thrive Probiotic - 15% off
Nutrafol - 15% off
A Quick Reality Check
Your supplement routine should not be a copy-paste of mine.
What works for me is based on my labs, my health history, and my lifestyle.
The biggest mistake I see people make is blindly taking recommendations from the internet without understanding what their body actually needs.
If you want to get your supplements tailored to you, keep reading…
Work With Me
This is exactly why I always emphasize working with a provider to tailor your supplements (and overall health plan) to you.
If you’re feeling overwhelmed, stuck, or just want a more strategic approach, I offer a free 10-minute meet & greet to see if we’d be a good fit to work together.
No pressure—just a chance to connect and point you in the right direction.