Simplifying My Supplements: Why I'm Taking Less (and Feeling Better About It)

One of the questions I get asked most often as a health coach is:

"What supplements do you take?"

People are often surprised by my answer.

A lot fewer than I used to.

Like many people interested in health and longevity, I went through a phase where I was taking what felt like an entire pharmacy every day. My kitchen counter was lined with bottles, and my monthly supplement bill kept climbing.

At one point, I was taking:

• Nearly 400 mg of magnesium glycinate (recommended by my gynecologist for sleep)

• Folate (recommended by my primary care physician)

• Collagen peptides for skin and hair

• Creatinine

• Berberine for blood sugar support

• Essential amino acids for muscle recovery

• Calcium

• Vitamin D3 with K2

• Vitamin B12

• And a handful of others depending on what I had recently read or heard on a podcast.

None of these were necessarily "bad" supplements. In fact, many have evidence supporting their use in specific situations.

But eventually I started asking myself two important questions:

1) Are these making a noticeable difference?

2) Which ones actually have strong scientific evidence behind them?

Those questions completely changed my approach.

More Isn't Always Better

The supplement industry is enormous and not regulated, and every week there seems to be another "must-have" pill or powder promising better energy, younger skin, weight loss, improved metabolism, or longer life.

The reality is much less exciting.

For most healthy adults, supplements are exactly what their name suggests—they're meant to supplement an already healthy lifestyle, not replace it.

No capsule can compensate for:

• Strength training

• Daily movement

• Quality sleep

• Eating enough protein

• Managing stress

• A diet rich in whole foods

Those habits still deliver the biggest return on investment for long-term health.

My Current "Less Is More" Supplement Routine

After doing a lot of reading and reviewing the research, I've simplified my routine considerably.

Daily

Creatine Monohydrate

If I could recommend one supplement for healthy aging—especially for adults over 40—it would probably be creatine.

Creatine is one of the most extensively researched supplements available, with hundreds of studies supporting its safety and effectiveness.

While many people associate creatine with bodybuilders, research now shows it benefits much more than muscle.

Studies suggest creatine may help:

• Preserve lean muscle mass during aging

• Improve strength and power when combined with resistance training

• Support recovery from exercise

• Enhance cognitive function during periods of stress or sleep deprivation

• Promote healthy aging by supporting both muscle and brain function

Since maintaining muscle is one of the strongest predictors of independence and longevity as we age, creatine has earned a permanent place in my routine.

Full disclosure: Creatinine pulls water into our muscles. Like others, I did notice that, after starting regular creatinine use, I put on 3-5 pounds (likely water weight) but I still feel like the benefits outweigh the costs.

Omega-3 Fish Oil

If creatine is near the top of the research list, omega-3 fatty acids may be at the very top.

Omega-3s—particularly EPA and DHA—have been studied for decades.

Research suggests they may support:

• Heart health

• Brain function

• Eye health

• Healthy inflammatory balance

• Joint health

I personally use Nordic Naturals and typically take about 1,200 mg daily.

Calcium + Vitamin D3

Bone health becomes increasingly important after menopause. Many women, like myself, have osteopenia, the precursor to osteoporosis so protecting our bones is very important.

Calcium provides the building blocks for bone, while vitamin D helps your body absorb it efficiently.

I take Caltrate because it combines both in one supplement.

That said, supplements work best alongside weight-bearing exercise, strength training, adequate protein, and time outdoors when possible.

A Few Times Each Week

Whole-Food Multivitamin

Instead of taking individual B vitamins and several other nutrients separately, I now use a whole-food-based multivitamin a few times each week.

I like Garden of Life because it provides a broad nutritional foundation without feeling like I'm overdoing it.

Occasionally

Collagen Peptides

I don't take collagen every day anymore.

Instead, I add it periodically to smoothies or coffee when I want extra support for:

• Skin elasticity

• Hair and nails

• Joint comfort

• Connective tissue recovery

I am now trying Forest Leaf Collagen Peptides.

While collagen research is encouraging, the improvements tend to be modest, and it's certainly not a magic solution.

Magnesium

Magnesium has become one of those supplements I use more intentionally instead of automatically.

I now take Farm Haven’s magnesium glycinate and malate blend about three times per week, usually in the evening to help with sleep.

Magnesium plays a role in over 300 enzymatic reactions in the body and contributes to:

• Muscle relaxation

• Nerve function

• Sleep quality

• Blood sugar regulation

• Bone health

Many people don't consume enough magnesium through food alone, but that doesn't necessarily mean everyone needs a high-dose supplement every day.

Food First

One of the biggest lessons I've learned over the years is this:

The healthiest people aren't necessarily the ones taking the most supplements—they're the ones consistently practicing healthy habits.

I would much rather spend my energy focusing on:

• Strength training several times each week

• Daily walks

• Mobility and balance work

• Prioritizing protein

• Eating colorful fruits and vegetables

• Sleeping well

• Managing stress

Those habits have far more evidence behind them than the latest trendy supplement.

My Takeaway

Supplements absolutely have their place. Some are supported by excellent science, particularly creatine, omega-3 fatty acids, and vitamin D for people who need it.

But I no longer believe that more is better.

My goal isn't to own the biggest collection of supplement bottles.

It's to build a lifestyle that supports healthy aging from the ground up.

Sometimes the healthiest choice isn't adding another supplement—it's simplifying, focusing on the basics, and letting consistency do the heavy lifting.

What about you? Have you simplified your supplement routine over the years, or do you have one supplement you wouldn't want to be without? I'd love to hear in the comments.