Supplements That Support Your Health Journey
Supplements can be powerful tools—but they work best when they're filling a real gap, not just checking a box. As a health coach, I never recommend supplements in a vacuum. They're one piece of a bigger picture that includes nutrition, sleep, movement, and stress management.
That said, there are certain supplements that come up again and again in my work with clients—especially those on keto, carnivore, or paleo protocols. These are the ones I trust, the ones I've seen make a real difference, and the ones I keep coming back to. I've written more about my broader philosophy on supplements if you'd like the full context.
Below, I've organized them by the areas of health they support most. If something resonates with what you're experiencing, you can browse and purchase through my Fullscript dispensary, where you'll get access to practitioner-grade products at a discount.
Browse My Fullscript Dispensary →Electrolytes & Minerals
When you shift to a lower-carb way of eating, your body starts flushing electrolytes faster than most people realize. This is one of the first places I look when someone is dealing with fatigue, cramps, brain fog, or headaches early on—and sometimes even well into their journey.
Magnesium (Glycinate or Citrate)
Magnesium is involved in over 300 processes in your body, and most people are already running low before they ever change their diet. Glycinate tends to be gentler on the stomach and supports sleep; citrate is a solid option if regularity is a concern. Either way, this is one of the first supplements I bring up with almost every client.
Sodium / Electrolyte Mix
This one surprises people. We've been told for decades to cut salt, but on a low-carb protocol, your sodium needs actually go up—sometimes significantly. A quality electrolyte mix (or simply adding more salt to your food) can resolve a surprising number of symptoms. If you're feeling lightheaded, getting headaches, or your energy crashes in the afternoon, this is worth looking at.
Potassium
Potassium works hand-in-hand with sodium and magnesium. It's essential for muscle function, heart rhythm, and fluid balance. Most people get enough from food—especially if they're eating avocados, leafy greens, or bone broth—but some need a little extra support, particularly early in a dietary transition.
Foundational Health
These are the supplements I think of as the "foundation"—the ones that support so many systems in your body that they're almost always worth considering. They're not flashy, but they're the kind of thing that quietly makes everything else work better.
Vitamin D3 + K2
Vitamin D is one of the most common deficiencies I see, and it affects everything from mood and energy to immune function and bone health. K2 is its essential partner—it helps direct calcium where it needs to go (bones and teeth) and away from where it doesn't (arteries and soft tissue). I always recommend these two together.
Omega-3 (Fish Oil / EPA + DHA)
Omega-3s are anti-inflammatory workhorses. They support brain health, heart health, joint comfort, and mood. If you're not eating fatty fish several times a week, a quality fish oil supplement is one of the simplest things you can do for your overall health. Look for one with a high EPA and DHA content—not just total fish oil.
B-Complex
B vitamins are the unsung heroes of energy production, nervous system function, and methylation. A good B-complex covers your bases across all the B vitamins, and it's especially helpful if you're under chronic stress, have digestive issues that affect absorption, or are eating a more restrictive protocol.
TMG (Trimethylglycine)
TMG is a methylation support supplement that I bring up when someone's body needs a little help with one of its most fundamental biochemical processes. Methylation affects detox, neurotransmitter production, DNA repair—the list goes on. TMG works alongside B vitamins to keep this cycle running smoothly, and it's especially worth considering if you've been told you have MTHFR variants or if you're dealing with fatigue and brain fog that won't budge.
Neurological
When clients come to me with brain fog, mood swings, poor focus, or sleep issues, these are the supplements I reach for most often. The brain is incredibly nutrient-dependent, and the right support can make a noticeable difference.
Magnesium L-Threonate
This is a specific form of magnesium that actually crosses the blood-brain barrier—most forms don't. It's my go-to when cognitive function, memory, or focus is the primary concern. It also supports sleep quality, which is often part of the same puzzle.
Lion's Mane
Lion's Mane is a medicinal mushroom with a growing body of research behind it, particularly around nerve growth factor and neuroprotection. I recommend it for clients who are dealing with brain fog, want to support long-term cognitive health, or are recovering from neurological stress. It's gentle, well-tolerated, and one of my personal favorites.
B12 (Methylcobalamin)
B12 deficiency is more common than people think—especially in those with gut issues, a history of certain medications, or a diet that's been restrictive in the past. Methylcobalamin is the active form, which means your body can use it without having to convert it first. Low B12 can show up as fatigue, numbness or tingling, mood changes, and difficulty concentrating.
Hormonal
Hormonal health is deeply connected to everything else—sleep, stress, digestion, metabolism. These supplements aren't magic bullets, but they can provide meaningful support when the body's hormonal signaling needs a nudge in the right direction.
Ashwagandha
Ashwagandha is an adaptogen, which means it helps your body manage stress more effectively. I see it help most with cortisol regulation—if you're someone who feels wired at night, exhausted in the morning, or like your stress never fully comes down, this is one to consider. It also has some evidence behind it for thyroid support and testosterone.
DIM (Diindolylmethane)
DIM supports healthy estrogen metabolism—helping your body process and clear estrogen more efficiently. I bring it up when clients are dealing with symptoms that suggest estrogen dominance, like stubborn weight around the midsection, PMS symptoms, or hormonal acne. It's derived from cruciferous vegetables (like broccoli and cauliflower), just in a more concentrated form.
Maca Root
Maca is another adaptogen with a long history of traditional use for energy, libido, and hormonal balance. I tend to recommend it for clients who are experiencing low energy or hormonal shifts—particularly during perimenopause or andropause. It's food-based, gentle, and most people tolerate it well.
Gut Health
If there's one area that comes up in almost every single coaching conversation I have, it's gut health. Your gut affects your mood, your immune system, your energy, your skin—everything. These are the supplements I lean on most when we're working on rebuilding gut function.
Probiotics (Broad-Spectrum)
Not all probiotics are created equal, and I'm careful about which ones I recommend. A broad-spectrum probiotic with multiple well-researched strains can help restore balance in the microbiome, especially after antibiotic use, during dietary transitions, or when digestive symptoms are persistent. Quality matters here more than almost any other supplement.
L. Reuteri
L. Reuteri is a specific probiotic strain that I highlight separately because of its unique benefits. It's been studied for its role in immune modulation, histamine regulation, and even skin and oral health. For clients dealing with histamine intolerance, inflammatory responses, or who just haven't responded well to standard probiotics, this is one I like to explore.
L-Glutamine
L-Glutamine is an amino acid that plays a key role in maintaining the integrity of your gut lining. If we're working on gut permeability (sometimes called "leaky gut"), this is usually part of the conversation. It's also helpful during periods of high physical stress or recovery.
Digestive Enzymes
Sometimes the issue isn't what you're eating—it's how well you're breaking it down. Digestive enzymes can be a helpful bridge while we work on improving your body's own digestive capacity. I see them help most with bloating, gas, and feeling uncomfortably full after meals, especially when transitioning to a higher-fat or higher-protein diet.
TUDCA (Tauroursodeoxycholic Acid)
TUDCA is a bile acid supplement that supports liver function and bile flow—two things that are critical for fat digestion, detoxification, and overall gut health. I bring it up when clients are having trouble tolerating higher-fat diets, when there are signs of sluggish bile flow, or when we're supporting the liver through a period of increased detox demand. It's more specialized than the others in this section, but when it's the right fit, it can make a meaningful difference.
Important
The information on this page is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Supplements are not a substitute for a balanced diet, healthy lifestyle, or professional medical advice. Always consult with your physician or qualified healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medications, or managing a health condition.
As a health coach, I do not prescribe supplements—I share what I've seen work in practice and provide information so you can make informed decisions alongside your healthcare team. The supplements listed here are ones I commonly discuss with clients, but individual needs vary. What works for one person may not be appropriate for another.
Purchasing through my Fullscript dispensary supports my practice and gives you access to practitioner-grade supplements at a discount. I may receive a small commission on purchases made through my dispensary link.
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