The Supplements I Actually Take (and Why They Work for Me)

I wanted to share my personal supplement routine, for energy, recovery, and hormone support. When patients or friends ask me about them, my answer is usually: start with the basics, and only add what makes sense for your body and lifestyle. For me, that means a small handful of supports that fit like staples in my daily routine — the things that help me feel steady, supported, and able to show up as myself.

First Thing in the Morning: Heme Iron

I keep heme iron on my bedside table so I don’t forget it. Iron is critical for carrying oxygen through your body and supporting energy production. Research shows that iron deficiency—even without anemia—can contribute to fatigue, brain fog, and decreased exercise capacity (Camaschella, 2015). Low iron can also intensify anxiety and depression symptoms for some people — something I see often in practice.

For me, the signs were subtle but clear: I was bruising easily and felt out of breath after just one flight of stairs. Once I started paying closer attention to my iron status, those red flags made a lot more sense. For women of reproductive age, low iron is common, so keeping my levels up is a priority.

With Breakfast or Lunch: B Complex

B vitamins are like the planner in your bag — not the flashy part of your day, but the piece that keeps everything organized and running smoothly. They support energy, support your nervous system, and guide how your liver processes hormones and inflammation.

For me, I leaned on a B complex during a season of burnout, when my energy felt scattered and my body needed more support to recover. Over time, I’ve kept it in my routine because it helps with steadier moods, smoother cycles, and overall resilience. Research even shows that B vitamin supplementation can reduce stress-related symptoms and improve cognitive performance (Kennedy, 2016).

After Movement: Creatine and Electrolytes

Creatine is for both my muscles and brain after I move, whether it’s a Pilates session, lifting weights, a run, or even a brisk walk. Research shows it supports recovery, strength, and brain energy metabolism (Kreider et al., 2017). I usually take it with electrolytes to stay hydrated and help my body bounce back, so I can feel steady and energized for the rest of my day.

Before Bed: Magnesium and Ashwagandha (when I remember – haha)

Magnesium is one of my evening staples. It supports relaxation, muscle function, and better sleep quality. Ashwagandha, an adaptogen, has been studied for its ability to reduce stress and improve sleep (Lopresti et al., 2019). What I love about it is how it helps modulate cortisol overnight — gently bringing it lower so I can get deeper rest and then allowing for a healthier cortisol spike in the morning. That rhythm leaves me feeling more energized when I wake up.

A Final Thought

The way I approach supplements is the same way I approach most areas of health — I think of them as tools that help organize and support the big picture, not as quick fixes. What works for me might not be right for you, and that’s where personalized care matters most.

If you’re curious about what might support your energy, hormones, or recovery, let’s walk through your supplements together so we can organize and support your picture.