Hello Wellness Tribe!
Let’s dive into something I get asked all the time: “Juanita, what supplements do you actually take and what can I add to better support my body on this fitness and wellness journey?”
So let’s have a real, no-fluff conversation about it. These are the supplements I personally use, chosen with intention to support energy, fitness performance, hormonal balance, recovery, and that radiant glow from within. These aren’t trends, they’re thoughtful tools I turn to, rooted in both research and lived experience.
In a perfect world, we’d get everything we need from whole foods. But the truth is life gets full. Between work, training, running households, and everything in between, most of us don’t have the capacity to cook three perfectly nutrient-dense meals every day. And that’s okay. That’s real life.
That’s where a little supplement love steps in, not to replace a healthy lifestyle, but to gently enhance your wellness journey. Dietary supplements help bridge the gaps, fill in the nutritional blanks, and give your body the extra support it needs to thrive.
But before we dive into my go-to list, let’s start by grounding ourselves in the basics. What exactly are supplements, and why do they matter in your wellness journey?
WHAT ARE SUPPLEMENTS, REALLY?
Dietary supplements are concentrated nutrients, vitamins, minerals, amino acids, fatty acids, and bioactive compounds that fill nutritional gaps, support bodily functions, and enhance wellness outcomes. It is important to understand that dietary supplements aren’t food replacements or miracle cures, but are simply targeted tools, nutrients in concentrated form that help fill the gaps, restore balance, and support your body to function at its best. When used wisely, they’re not just about “adding something extra,” but about giving your body what it’s truly craving to feel nourished, supported, and strong from the inside out more especially when life gets busy or we’re under stress.
Let’s explore the ones that make it into my daily routine and why:
- MAGNESIUM GLYCINATE
WHAT IT IS:
Magnesium is one of those unsung heroes that most people are unknowingly deficient in, and yet, it supports over 300 biochemical processes in the body and it is one of the most absorbable forms of magnesium. Magnesium glycinate, in particular, is known for its calming effects and high bioavailability (which means your body absorbs it really well). It helps you recover faster after workouts. It plays a crucial role in muscle function, energy production, and quality sleep while also helping regulate stress.
WHY IT’S VITAL FOR WOMEN:
Women, especially active ones, often struggle with magnesium deficiency due to menstrual cycles, exercise, or poor dietary intake. Magnesium depletion can lead to muscle cramps, anxiety, fatigue, and poor sleep quality, which can affect your daily performance.
WHY IT’S VITAL FOR MEN:
Magnesium is critical for testosterone production, which influences muscle strength, energy levels, and libido in men. It also supports cardiovascular health by helping to reduce blood pressure, which can rise due to their higher muscle mass. For men in intense training or under stress, magnesium is key for muscle recovery, stress relief, and maintaining healthy sleep, all of which support optimal performance and hormonal balance.
HOW IT HELPS:
Magnesium glycinate is gentle on the stomach and highly effective for deep relaxation and muscle recovery. It helps to ease muscle tension and calm your nervous system, making it ideal for post-workout recovery or winding down at night. It’s the perfect ally for both muscle recovery and sleep support. Magnesium also plays a role in managing stress, which means less tension, more peace.
PRO TIP:
Take magnesium glycinate in the evening, especially before bed. Because it naturally calms the nervous system, it sets the body up for deep, restorative sleep and supports muscle recovery which happens at rest. This is the kind of restful sleep that helps to repair, balance hormones, and recharge the mind and body after a long busy day.
WOMEN’S HORMONAL & ENERGY SUPPORT (FUNCTIONAL FORMULAS)
WHAT IT IS:
A blend of micronutrients and adaptogens designed to support hormonal health, energy production, and stress resilience.
WHY IT’S VITAL FOR WOMEN:
This formula includes ingredients like Vitamin B6, Ashwagandha, and Maca root to help regulate cortisol, promote cycle harmony, and provide energy throughout the day. It’s perfect for balancing your hormones and improving overall vitality.
WHY ITS VITAL FOR MEN:
Although this formula is primarily designed for women, it includes Ashwagandha and Maca Root, which are both beneficial for men’s hormonal health. Ashwagandha, in particular, helps regulate cortisol levels, reducing stress and promoting balanced testosterone production, while Maca root enhances energy, stamina, and libido — key factors for men’s performance and vitality.
HOW IT HELPS:
Women’s hormones fluctuate throughout the month, affecting energy levels, mood, and even productivity. This blend helps balance hormones, reducing symptoms of PMS and supporting inner harmony. Adaptogens like Ashwagandha help your body cope with stress, while B-vitamins boost energy levels and support overall well-being.
PRO TIP:
Take this supplement in the morning with breakfast to set the tone for balanced energy throughout the day.
Cycle-sync your supplements where possible, some herbs work best during your luteal phase (like chasteberry), others during follicular. Your hormones fluctuate throughout the month, and syncing your supplement intake with your cycle phases can bring even better results.
OMEGA-3 FATTY ACIDS (EPA & DHA)
WHAT IT IS:
Omega-3s ((especially EPA and DHA from fish oil) are anti-inflammatory powerhouses. They are essential fats that reduce inflammation and support heart health, brain function, and skin health.
WHY IT’S VITAL FOR WOMEN:
Omega-3s support mood regulation, mental clarity, and protect your heart. They are also beneficial for skin health and hormonal balance. If you suffer from PMS or other hormonal fluctuations, omega-3s can help ease those symptoms.
WHY ITS VITAL FOR MEN:
Omega-3s also play a role in testosterone regulation, and they help mitigate the effects of chronic inflammation that can come from strenuous exercise or stress. For men, these fats also support brain function, mental clarity, and emotional health, helping maintain focus and resilience under pressure.
HOW IT HELPS:
Omega-3s nourish your brain, mood, and heart. They help keep inflammation at bay, support cognitive function, and protect the skin’s barrier, making it smoother and more hydrated. If you’re feeling stressed, Omega-3s also support your nervous system and can improve your overall emotional well-being.
PRO TIP:
Choose a high-quality fish oil that’s sustainably sourced and tested for heavy metals. Purity and potency matter, many cheap oils are oxidized and won’t give you the therapeutic benefits your body deserves.
Store it in the fridge and take it after a main meal. Cold storage prevents fish oil from oxidizing (going rancid)
Take omega-3s with a meal helps to increase absorption.
Aim to include fatty fish like salmon or mackerel in your diet to get the full range of Omega-3 benefits.
IRON (FERROUS BISGLYCINATE)
WHAT IT IS:
Iron is a key mineral involved in the formation of haemoglobin, which transports oxygen throughout your body.
WHY IT’S VITAL FOR WOMEN:
Iron deficiency is common in women, especially during menstruation or pregnancy. It can lead to fatigue, dizziness, and muscle weakness. Low iron levels can severely impact your stamina and performance, particularly if you’re working out regularly.
WHY ITS VITAL FOR MEN:
Iron supports oxygen transport in the blood, essential for energy during workouts. While men don’t lose iron through menstruation, intense exercise or poor diet can lead to deficiency. Iron boosts muscle endurance, preventing fatigue and aiding recovery, ensuring optimal strength and performance.
HOW IT HELPS:
Iron is essential for your energy production. It helps deliver oxygen to your muscles, ensuring that you have the energy to power through your workouts. Without enough iron, you may feel exhausted, weak, or struggle to recover properly after training. Supplementing with ferrous bisglycinate ensures you’re getting the right amount without the stomach discomfort that other forms of iron can cause.
PRO TIPS:
Take iron with a glass of Vitamin C-rich juice (like orange juice) to enhance absorption.
Avoid taking it with coffee or calcium-rich foods. Calcium and caffeine can block absorption, while Vitamin C increases it.
VITAMIN D3
WHAT IT IS:
Vitamin D3 is the most bioavailable form of Vitamin D and acts like a hormone in your body. It’s responsible for calcium absorption, immune regulation, and energy production.
WHY IT’S VITAL FOR WOMEN:
Low levels of D3 are common, especially in women with darker skin tones or those who spend most of their day indoors, not getting enough sun exposure and that deficiency can lead to fatigue, poor immunity, mood dips, and poor bone density. A deficiency can impact bone health, immune function, and even mood. If you’re training regularly, vitamin D3 also supports muscle function.
WHY ITS VITAL FOR MEN:
Vitamin D3 supports muscle function, strength, and testosterone levels. Low levels can lead to muscle weakness, increased fat, and reduced testosterone. It’s key for bone health, immune support, and balancing stress by reducing cortisol, especially for active men or those with limited sunlight exposure.
HOW IT HELPS:
Vitamin D3 isn’t just for your bones; it’s a powerhouse for muscle recovery and energy production. When you’re hitting the gym hard, it helps your muscles function properly, reducing the risk of injury or fatigue. It also boosts your mood and energy levels, perfect for staying energized throughout your day and workouts.
PRO TIP:
Vitamin D3 is fat-soluble and needs dietary fat to be properly absorbed. To maximize absorption, take vitamin D3 with a healthy fat source like avocado or olive oil. Morning intake also supports natural energy rhythms.
WHEY PROTEIN ISOLATE OR CONCENTRATE
WHAT IT IS:
Whey protein is a complete protein, meaning it contains all 9 essential amino acids. It supports muscle repair, lean muscle growth, energy, and helps keep you fuller for longer. It’s also one of the fastest-digesting protein sources, perfect post-workout.
WHY IT’S VITAL FOR WOMEN:
Protein is the building block of muscle and tissue. For women, adequate protein intake is essential to support muscle repair, promote muscle growth, and maintain hormonal balance. Without enough protein, you may notice muscle loss, slower recovery, or even changes in skin health and hair quality.
WHY ITS VITAL FOR MEN:
Men often require higher amounts of protein due to their larger muscle mass and higher caloric needs. Whey protein is easily absorbed, making it the perfect post-workout supplement for muscle recovery and lean muscle building.
HOW IT HELPS:
Whey protein supports muscle growth and repair, which is especially important if you’re working out regularly. It helps your muscles recover faster, so you can get back to training at full strength. Whey protein is also great for boosting your metabolism and keeping you fuller for longer.
PRO TIP:
Add a scoop of whey protein to a post-workout smoothie or mix it into your oats for breakfast to kickstart your muscle recovery and promote muscle growth.
If you’re aiming to tone or build strength, this is a must-have in your routine.
COLLAGEN PEPTIDES (TYPE I & III)
WHAT IT IS:
Collagen is the most abundant protein in your body, supporting the structure and elasticity of your skin, hair, nails, and joints.
WHY IT’S VITAL FOR WOMEN:
As we age, collagen production naturally decreases, leading to drier skin, weaker hair, and joint discomfort. Supplementing with collagen can help maintain skin elasticity, promote strong nails, and support joint mobility.
WHY ITS VITAL FOR MEN:
As men age, collagen production declines, leading to potential joint stiffness or skin sagging. Supplementing with collagen can help maintain stronger joints, improve skin elasticity, and support muscle function.
HOW IT HELPS:
Collagen supports your body’s natural beauty, giving you stronger hair, glowing skin, and healthier nails. It also helps promote joint health and mobility, which is essential for staying active. Collagen peptides are easy to incorporate into your diet and dissolve quickly in your favourite beverages.
PRO TIP:
Add a scoop of collagen peptides into your coffee, smoothie, or post-workout shake daily. Hydrolyzed collagen is easily absorbed, and consistency is key, it works best when used daily over time.
It’s tasteless, so you can enjoy its beauty-boosting benefits without any flavour interference.
FINAL THOUGHTS
Your wellness journey is about more than just how you move or what you eat. It’s about nurturing your body from the inside out. These are some supplements which are essential parts of my own routine, helping me thrive and feel my best, inside and out.
Remember, supplements aren’t about chasing perfection, they’re about giving your body a little extra love where it needs it most, the right tools to support you on this journey of wellness, strength, and self-nourishment. Think of them as quiet allies working behind the scenes to help you feel energized, balanced, strong, and radiant.
But always, always listen to your body first. Supplements work best when paired with real food, rest, movement, and intentional living. You don’t need to take everything at once, start with what resonates most with where you are right now, and build from there.
Your body is wise. Your wellness journey is personal. And you deserve to feel deeply supported every step of the way. 💛
With love and intention,
Juanita
