The Supplements I Use: A Breakdown by Category

People often ask me which supplements I take and recommend, and the truth is, there’s no one-size-fits-all answer. The right supplements depend on your goals, lifestyle, and individual needs. That’s why I’m breaking them down into key categories: those that address deficiencies, enhance athletic performance, promote longevity, and support gut and immune health.

In this article, I’ll share the supplements I personally use in each category, why they matter, and how they can fit into your daily routine. Whether you’re looking to fill nutritional gaps, boost endurance, or support long-term well-being, this guide will help you make informed choices. Let’s dive in!

Deficiencies: (These are supplements I use based on deficiencies I’ve been tested for)

SAM-e: S-Adenosylmethionine (SAMe) is a naturally-occurring compound found in almost every tissue and fluid in the body. It is involved in many important processes. SAMe plays a role in the immune system, maintains cell membranes, and helps produce and break down brain chemicals, such as serotonin, melatonin, and dopamine.

Methyl Guard Plus by Thorne: I have 3 “inhibited” methylation pathways (MTHFR, MTRR and COMT) meaning nutrients may not always process/convert properly so I use this to supplement my diet but only take 1 daily.

• Healthy Methylation: Methyl-Guard Plus supports methylation and promotes a healthy level of homocysteine

• Active Forms: Formulated with active folate (5-MTHF) and the active, tissue-ready forms of vitamins B2, B6, and B12 to optimize absorption

Hormones (more medicine than supplements) Testosterone, Progesterone, Estrogen, DHEA, Pregnenolone: There’s plenty of information online, and the most important thing I can say about hormones is you should only work with a trained professional.

Vit D3 + K2: Vitamin D3 (cholecalciferol) and vitamin K2 (MK-7) are two fat-soluble vitamins that work together to strengthen bones, promote normal blood clotting, and maintain a healthy heart and arteries.* Together, these vitamins work to combat an unhealthy inflammatory response and protect against serious illness and cognitive decline

Athletic Performance:

SuperSport Beets:  I have used this for years and definitely notice a “drop” when not. I use as part of my pre-workout hydration drink with electrolytes and ketones and creatine.

Key benefits of SuperBeets Sport:

·      Supports Nitric Oxide production

·      Non stimulant pre workout with beetroot powder

·      Increased performance, stamina and endurance

·      Hydration & electrolyte replenishment

·      Healthy blood flow and circulation

·      Increased Oxygen efficiency

Creatine: So much info out about this now. The improved hydration definitely makes a difference in my body’s performance and recovery. For women, 2-5 grams, I like 2 grams.

Ultra Ketones: Ketones are the body’s preferred fuel source and supports my mostly ketogenic eating lifestyle.  They impact the brain, heart, and skeletal muscle and lower blood glucose concentrations. I’ve tried multiple brands and go back to Ultra XO by Keto5 and also like Ketone-IQ.

Salte/LMNT Electrolytes: I use this daily in my morning bottle of water as part of my pre-workout drink. Sodium, magnesium and potassium balance that supports hydration.

BPC-157+TB4 (peptide): This is one of the most studied and powerful peptide combinations and is a staple in my routine. Accelerates wound healing, reduces inflammation, improves tendon, ligament joint and bones repair. Both peptides occur naturally in the body but decrease with aging.

Longevity:

NAD+: Nicotinamide Adenine Dinucletide (NAD+) is a vital molecule that plays a key role in cellular energy production, DNA repair, and overall health.  As we age, NAD+ levels naturally decline. Can increase energy and vitality, improve mental clarity and focus, support detoxification and recovery, promote anti-aging effects, support metabolism and weight management, reduce stress, and improve overall mood

GHK-Cu (peptide): Naturally occurring peptide with various benefits including: skin health (collagen, elastin and improved tissue repair) hair growth, reduces free radicals, anti-oxidant and anti-inflammatory, immune health.

NAC: N-acetylcysteine (NAC) is a nutraceutical capable of replenishing brain glutathione and consequently protects against oxidative stress and is likely neuroprotective. It also aids in controlling a neurotransmitter called glutamate and can lessen inflammation and damage caused by oxidative stress.  I take 2 caps at bedtime, better taken without protein.

Collagen Peptides (I use type I and III):

• Type I: The most abundant type, found in skin, bones, tendons, and ligaments, providing structure and support.

• Type II: Found in cartilage, which provides joint support.

• Type III: Found in skin, muscles, and blood vessels, often found alongside type I.

Methylene Blue: Methylene blue functions as a potent antioxidant – neutralizing these free radicals and reducing the damage they cause (known as oxidative stress). Its ability to mitigate inflammation and shield cells from damage helps prevent chronic diseases linked to prolonged oxidative stress.  I use a troche 2-3X a week)

Urolithin A:  A very interesting supplement with plenty of clinical backing proven to increase cellular energy, improve strength and endurance (improves mitochondrial function).

ReVasca: This is a supplement I feel everyone should be taking. It protects and strengthens your Glycocalyx system.  Most people have never heard of this, but in coming years I believe you will!

The glycocalyx was first described in the 1960s, though its significance has become much clearer in recent decades. It’s the largest organ in your body – larger than skin. Your microvascular network stretches over 60,000 miles. Early studies revealed a fuzzy, carbohydrate-rich layer on the surface of endothelial cells, but it’s crucial role in vascular health, immune function, and disease prevention has only been fully recognized more recently.

Over time, researchers have discovered that the glycocalyx isn’t just a passive coating—it actively regulates blood flow, protects against inflammation, and maintains vascular integrity. Damage to the glycocalyx is now linked to cardiovascular disease, diabetes, and metabolic disorders.

The more we learn about this microscopic shield, the more we realize it’s a cornerstone of longevity and optimal health!

I’ll be publishing a more in-depth post about this soon.

Gut and Immune Health:

Pendulum Akkermansia:  I like the Pendulum brand because of the clinical studies behind their products.  There are many probiotics on the market, but this is what I consider the reputable.  Their products are available in a consumer dose and a medical grade dose.

Akkermansia muciniphila is a keystone probiotic bacterium in your gut microbiome that plays a major role in metabolic health, immune function, and gut barrier integrity.

Cod Liver Oil: Cod liver oil is more than just an old-school remedy—it’s a nutrient-dense superfood packed with omega-3s, vitamin A, and vitamin D, offering powerful benefits for brain, heart, and immune health.

Top Health Benefits of Cod Liver Oil:

Reduces Inflammation – Rich in EPA & DHA omega-3s, cod liver oil helps lower chronic inflammation, a root cause of heart disease, arthritis, and metabolic disorders.

 Boosts Brain Function & Mood – Omega-3s support cognitive health, memory, and mental clarity, while also helping reduce symptoms of anxiety and depression.

Supports Heart Health – Lowers triglycerides, blood pressure, and arterial inflammation, reducing the risk of heart disease and stroke.

Strengthens the Immune System – High in vitamin A & D, it enhances immune function, helping the body fight infections and autoimmune conditions.

Promotes Joint & Bone Health – Supports cartilage repair and helps maintain bone density, making it beneficial for arthritis and osteoporosis prevention.

Protects Vision & Skin Health – The combination of vitamin A, omega-3s, and antioxidants nourishes the skin, reduces wrinkles, and supports eye health, lowering the risk of macular degeneration.

Dandelion Root: Often dismissed as a common weed, dandelion root is actually a nutrient-dense medicinal herb with powerful benefits for liver health, digestion, and inflammation.

Supports Liver Detoxification – Stimulates bile production, helping the liver break down toxins and eliminate waste more efficiently.

Aids Digestion & Gut Health – Acts as a natural prebiotic, feeding beneficial gut bacteria and promoting a healthy microbiome.

Reduces Inflammation – Rich in antioxidants (polyphenols & flavonoids) that help lower oxidative stress and combat chronic inflammation.

Balances Blood Sugar – May improve insulin sensitivity and help regulate blood sugar levels, reducing the risk of metabolic disorders.

Boosts Kidney & Urinary Health – A natural diuretic, dandelion root supports kidney function and helps flush out excess water and toxins.

Supports Healthy Skin – Detoxifying properties can help reduce acne, eczema, and skin inflammation from the inside out.

Chlorella + Spirulina:  I learned about this powerful combination when I was undergoing IV chelation due to mercury toxicity. It also improved my gut motility (I suffered with constipation issues for a long time).

These two powerhouse algae—chlorella and spirulina—are loaded with protein, vitamins, minerals, and detoxifying compounds, making them superstars for energy, detox, and overall health.

Heavy Metal & Toxin Detox – Chlorella binds to heavy metals (like mercury & lead), while spirulina helps remove toxins and protect the liver.

Boosts Energy & Endurance – Packed with B vitamins, iron, and chlorophyll, they support oxygen transport and energy production at a cellular level.

Enhances Immune Function – Both are rich in antioxidants, beta-glucans, and polysaccharides, strengthening the immune system and reducing inflammation.

Supports Gut & Digestive Health – Chlorella acts as a prebiotic, feeding beneficial gut bacteria, while spirulina soothes the gut and aids digestion.

Improves Skin Health & Anti-Aging – High in chlorophyll, vitamin A, and essential amino acids, they help with collagen production, detoxification, and reducing oxidative stress.

Balances Blood Sugar & Cholesterol – Studies show they may help lower bad cholesterol (LDL), regulate blood sugar, and improve insulin sensitivity.

Alkalizes the Body & Reduces Inflammation – Their high chlorophyll content helps neutralize acidity, reducing inflammation and promoting a balanced pH.

Berberine HCL: Berberine HCL is a bioactive compound found in several plants, known for its powerful effects on blood sugar, metabolism, and inflammation. Often called “nature’s Ozempic,” it has been widely studied for its ability to support weight loss, insulin sensitivity, and cardiovascular health.

Balances Blood Sugar & Improves Insulin Sensitivity – Berberine activates AMPK (“the metabolic master switch”), helping lower blood sugar, improve insulin function, and combat insulin resistance—making it a powerful tool for diabetes and metabolic health.

Aids in Weight Loss & Fat Burning – By enhancing fat metabolism and reducing fat storage, berberine supports healthy weight management and can be as effective as some pharmaceutical interventions.

Supports Cardiovascular Health – Helps lower bad cholesterol (LDL), triglycerides, and blood pressure, reducing the risk of heart disease.

Reduces Inflammation & Supports Gut Health – Acts as a natural antimicrobial, promoting a balanced gut microbiome while reducing inflammatory markers in the body.

Improves PCOS & Hormonal Balance – Helps regulate androgens and insulin levels, making it beneficial for women with PCOS (Polycystic Ovary Syndrome).

Supports Liver Health & Fatty Liver Disease – Helps reduce liver fat accumulation and supports overall liver function.

"Disclaimer: The information shared in this post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for advice regarding your specific health concerns."