Supplements

✨Longevity is the New Frontier✨

Longevity is the new frontier—and supplements feel like the next gold rush. Everyone’s chasing more energy, better focus, and a few extra decades. And trust me, there’s no shortage of people trying to sell it to you.

The marketer in me has made me a little skeptical. I know when brands are just selling a product—and when they’re trying to sell you a need you didn’t even know you had.

So let’s get one thing straight: there’s no magic bullet.

No pill, powder, or patch can make up for a lack of good movement, sleep, or real food.

I’m not a doctor or a professional writer—but I am someone who loves sharing when it comes to health and wellness. I’ve been listening to a lot of Jay Shetty lately, which might be why I’m feeling more inspired than usual to share.

I’ve studied holistic nutrition for a few years now and deeply believe in the power of being proactive when it comes to your health. I’m not trying to live forever, but I am trying to feel good. My approach to wellness is practical: small, intentional changes that can be woven into your everyday life.

Do supplements work?

Some people swear by supplements. Others are overwhelmed by the endless options and borderline intrusive Instagram ads.

Let’s remember what the word supplement actually means: something that completes or enhances something else when added to it.

I’ve dabbled with supplements here and there, but nothing stuck—and surprise, inconsistent use doesn’t do much. Probiotics were the first ones I actually felt a difference from when I took them regularly. Since I ate fairly clean, I didn’t think I needed much else.

That started to shift a few years ago when I began seeing an incredible integrative doctor. For the first time, someone walked me through my labs—line by line—explaining what each number meant for my energy, mood, and overall health. Based on those results, she recommended targeted supplements to help bring things back into balance, and explained how certain nutrients work better together for absorption or to reduce side effects.

After reviewing lab results, she made targeted suggestions to bring things back into balance. She explained what I needed—and how pairing some with other minerals could help absorption or reduce side effects.

So, VERY long story short:

There is a place for supplements. But what’s essential?

First, a quick biology refresher: Macro vs. Micro

Macronutrients: protein, fat, and carbohydrates—your body’s main energy sources. They’re essential for energy, brain function, muscle repair, and hormone balance.

Deficiencies in macronutrients are uncommon—though optimizing them is still a hot topic (hello, protein).

Micronutrients: vitamins, minerals, and trace elements. They’re tiny, but mighty—and essential for everything from immune function to sleep.

Nearly 95% of Americans are deficient in at least one essential nutrient.

THIS IS THE LOW-HANGING FRUIT, PEOPLE. These deficiencies are easy to test for—and often, easy to correct with a high-quality supplement.

The Big Three Most People Are Missing

The general consensus among my trusted sources is that most people benefit from three key supplements: Omega-3s, Vitamin D, and Magnesium.

These are the nutrients most people are low in—and the ones that can move the needle the most when taken regularly. Correcting deficiencies can make a real difference when brought back into balance and can help prevent long-latency deficiency diseases—chronic conditions like osteoporosis or cardiovascular disease that develop slowly after long-term micronutrient depletion.

Our healthcare system does not focus much on prevention—but you can. Understanding your body and correcting imbalances can prevent them from becoming bigger issues.

✨ Vitamin D

Roughly 45% of Americans are low in Vitamin D. I’m one of them—and most people living in northern climates are, too. When it comes to immune health, most people think Vitamin C, but Vitamin D also plays a crucial role in immune health. It also supports bone health . Addressing deficiencies can help prevent frequent colds and improve energy and hormone balance. Reversing a deficiency can lower risk of osteoporosis and cardiovascular disease

Most sources suggest a daily dose of 4,000–6,000 IU of D3 with at least 100 mcg of K2 (MK-7).

💤 Magnesium

Magnesium has definitely been having a moment, and rightfully so! It is essential for over 600 enzyme reactions—affecting all biological systems, from metabolism to mental health. Addressing deficiencies can help ease anxiety, promote better sleep, improve blood pressure and muscle recovery. Magnesium also supportsdigestion, bone strength and insulin regulation.

One of the biggest misconceptions about magnesium is that that you just “need more” of it to help optimize your well-being. However, there are many different types of magnesium — and each plays an important role in different functions in your body. Read your labels and know what your body needs.

🧠 Omega-3 Fatty Acids

Powerful anti-inflammatory fats essential for brain, heart, and joint health. Disease thrives in inflammation. Replenishing low omega-3 levels can reduce inflammation and joint pain, improve mood and cognitive function and lower long-term risk of chronic illness.

90% of Americans don’t meet the minimum omega-3 intake—at least two servings of fatty fish per week.

Tips for Choosing High-Quality Supplements

My Ride-or-Die Supplements

Everything the whole family takes daily. From left: Momentous creatine, Qualia NAD+, BODYBIO PC, Thorne Ferrasorb, Big Bold Health Omega-3, BIOptimizers Magnesium (contains 7 types of magnesium), Intelligence of Nature (probiotic I give to my kids because it is a clear liquid with no taste), HIYA kids multivitamin, D-Hist Jr (for my daughters allergies, which are in high gear right now.), Needed Vitamin D + K3, Seed probiotic.

Between conversations with my doctor, my kids’ pediatrician, and lots (and lots) of research, I’ve finally landed on my ride-or-dies—my personal must-haves. These are the ones I (roughly) take every day. They include the three supplements in this post, iron (because I’m deficient), and a couple of others that work really well for me. I also add different herbs into my routine when needed. Food (and plants) can truly be medicine.

I’m a big believer in bio-individuality—what works for one person won’t always work for another. Vitamin D, magnesium, and omegas might be the exception, but still: talk to your doctor, get your bloodwork done, and build a protocol based on your body’s needs.

There are plenty of other essential and impactful micronutrients worth noting—like zinc, B vitamins, curcumin —that play a major role in overall health. I’ll be doing a follow-up post soon on some of the noteworthy supplements that are getting a lot of attention.

Small, consistent changes—like correcting nutrient deficiencies—may not feel dramatic, but over time, they can help prevent chronic illness and support long-term vitality.

Feel free to comment or reach out directly with any questions.

Just a few of the articles I've come across recently:

13 Omega-3-Rich Foods With Longevity Benefits (Vogue)

Can One Gram of Omega-3 Really Slow Aging? Here’s What Science Says (SciTechDaily)

7 Ways to Make Sure You’re Getting Enough Vitamin D (Vogue)

Do you need to take magnesium? (NYTimes)