A Beginner’s Guide to Supplements

 Avery Thomas

​It is nearly impossible to watch a ‘that girl’ morning or night routine on TikTok now without seeing a perfectly laid out selection of supplements, and with good reason. The physical and emotional benefits of taking supplements have been increasingly studied as wellness culture becomes more widespread. However, with a wealth of information also comes a wealth of misinformation, and with the overwhelming amount of supplements available on the market right now, you may be asking yourself where to even begin when it comes to formulating a supplement routine that will give you the benefits you want.

​Getting bloodwork done is the best place to start when it comes to figuring out which supplements will work best for you. Your doctor can order a panel of tests that will help you see where you might be deficient in certain things, and therefore do most of the guesswork for you when it comes to which supplements are worth investing in. If bloodwork isn’t accessible for you, though, it is still possible to build a routine for yourself sans test results. Thinking about what kind of results you want to see from taking supplements is a useful place to start, if you are unable to see a doctor. If you struggle with winding down and getting a good sleep, magnesium might be helpful. If you find yourself feeling really down when the cold and rainy seasons roll around, vitamin D could be a worthy investment. 

​Whether you’ve gone the route of getting labs done, or just doing some research at home, the next step is going out and buying a couple of supplements to try. It’s important to note that starting a bunch of new supplements at once isn’t advisable; if you have an adverse reaction to one of them, you likely won’t be able to tell which one it was if you are taking several at a time. Starting off slowly and gradually working your way up is the best way to go when incorporating any new substance into your routine, as well as making sure beforehand that none of the supplements you plan to take will interact adversely with medication you might already be on, such as mood stabilizers or other psychiatric medications.

​Before going out and buying supplements, consider your budget as well. Supplements can be bought anywhere from places like Walmart or Target, health food stores, or specialty shops online. It really comes down to how much you’re willing to spend, and how specialized you want your supplements to be. Brands like Moon Juice and Ritual are popular but pricey, and buying supplements from Target or a pharmacy is often times cheaper, but the source of the ingredients found in your supplements may be less clear. 

​An alternative  to taking supplements in pill form (if you are wary of the higher cost or how you may respond to them) is to add a variety of nutrient-dense foods to your diet. Eating more salmon, hemp seeds, or eggs, for example, will give you a boost in omega 3 fatty acids. Eating more spinach, avocados, or dark chocolate will give you a boost of magnesium. Incorporating more of these foods into your diet is still a good idea, even if you already take supplements.

​The final step in starting any supplement routine is to have patience. Seeing benefits from supplements can take weeks or even months. Staying consistent with your routine, even if you feel like nothing is ‘happening’ yet, can be well worth the wait if you feel that particular supplement isn’t giving you any adverse effects. 

Recommended Supplements

Natural Vitality CALM Magnesium Supplement - $21.99

If you’re in the market for magnesium, this one from Natural Vitality CALM is a great place to start. The brand has become incredibly popular due to their price point, efficacy, and variety of flavors. Calm products can also be found in stores such as Target, Walmart, and many drugstores.

Ritual Women’s Multivitamin 18+ - $33 

Not all multivitamins are created equal, but they can be an excellent addition to any supplement routine. This one from Ritual is on the pricier side, but it includes ingredients such as omega 3’s, vitamin B12, vitamin D, and iron. The brand is known for its transparency on everything from ingredient sourcing to packaging.

Vital Proteins Collagen Peptides - $27.00 for a one-time purchase or $20.25 with a subscription

Vital Proteins has become one of the most popular wellness brands on the market with a wide variety of collagen supplements, such as their original collagen powder. Their products are made with grass-fed bovine peptides and come in a variety of flavors including matcha, dark chocolate blackberry, and vanilla coconut.

Thorne Iron Bisglycinate - $13

Thorne’s iron bisglycinate is one of the best and most affordable supplements on the market for combating anemia, and other associated symptoms such as fatigue. This supplement contains only iron, and the bisglycinate form of iron is easy for the body to absorb, thus much less likely to cause uncomfortable digestive side effects.

MUDWTR mushroom boost - $25 for a one-time purchase or $20 with a subscription

The use of mushrooms as dietary supplements has been steadily increasing in popularity and taking the  wellness industry by a storm due to their amazing healing properties. This (non-trippy!) blend by MUDWTR seeks to replace, or at least be in the ranks alongside, your morning coffee. The brand delivers on traceability, so you can be sure to reap all the immune-boosting and energizing benefits without having to worry about where these shrooms were grown.