The Supplements I Take as a Medical Provider

In today’s world, even those of us committed to a healthy lifestyle struggle to meet all of our nutritional needs. Ideally, a balanced diet would cover all the bases, but unfortunately, our modern food supply falls short. As a healthcare provider, I know firsthand how challenging it can be to bridge these gaps.

This is where supplements can be a valuable tool to enhance health and wellness. In my practice, I am always considering supplementation as an option for patients based on test results, symptoms, and desired outcomes. Where possible, I like to emphasize a food-first approach. Not only are these food sources generally good for your health, but there is an idea of synergy amongst the nutrients that allows you to get more out of a single ingredient when coming from nature’s carrier vessel. If you know you are in need of a specific nutrient, consider incorporating whole food sources along with any necessary supplementation. 

In light of that, I wanted to share with you what my protocol is for supplementation and hopefully give you a starting point to explore your own needs in context of your health goals. 

Vitamin D: 

Why I Take It: Vitamin D is crucial for immune health, bone health, and brain health. Remember, vitamin D is actually a hormone and most people need to supplement to achieve optimal levels on blood work. 

How I Use It: I take my vitamin D supplement in the morning. 

Sources for vitamin D: Sunlight exposure, fatty fish, fortified dairy products, and egg yolks

Omega-3s:

Why I Take It: Known for their anti-inflammatory properties, omega-3s also support heart and brain health. Most of us do not get enough of it in our diet and personally, I am not a fan of seafood. 

How I Use It: There are a few different forms of omega-3s and I personally like to supplement extra DHA, in addition to EPA, for its cognitive benefits. I supplement my omega-3s in the morning.

Sources for omega-3: Fish/seafood (especially cold-water fatty fish like salmon), flaxseed, chia seed, and walnuts 

Methylcobalamin (vitamin b12) and methylfolate (vitamin b9): 

Why I Take It: These vitamins are important for detoxification and healthy red blood cells. In addition, folate is an important vitamin for fetal development during pregnancy which I am looking to optimize for in the future. 

How I Use It: I know I have a genetic variation (MTHFR) that makes it harder for my body to absorb B-vitamins which is why I take their methylated forms. I try to take these in the morning as B-vitamins can provide some extra energy.

Sources for B9: Leafy green vegetables, legumes, asparagus, oranges and other citrus fruits, and beets 

Sources for B12: Fish, meat, poultry, dairy products, and eggs 

Magnesium Threonate: 

Why I Take It: Magnesium, the “relaxation” mineral, has so many benefits and is involved as a cofactor in over 300 different enzymatic reactions in the body.

How I Use It: I like to supplement this form of magnesium before bed because I have found a significant improvement in my sleep quality. As a happy side effect, I also noticed discomfort from menstrual cramping decreased significantly after adding regular magnesium supplementation. 

Sources for magnesium: Pumpkin seeds, almonds, spinach, and dark chocolate

LMNT electrolytes: 

Why I Take It: This has been a game-changer for me. Daily electrolyte supplementation has significantly increased my energy levels and athletic endurance.

How I Use It: I will either mix a packet of LMNT electrolytes in a glass of water first thing in the morning or wait until I start my workout session and drink while training. Either way, I make sure to use at least one packet daily.  

Creatine: 

Why I Take It: Proclaimed by many to be the best supplement out there for general body composition and performance, creatine helps with gaining lean muscle mass and improving muscle function which will support metabolic health and longevity. 

How I Use It: I take it every day I exercise, intra-workout, mixed in water usually with electrolytes. 

Sources for creatine: meat and fish

Baby Aspirin: 

Based on my medical history with autoimmune disease and at the recommendation/instruction of my doctor, I take an over-the-counter daily baby aspirin. 

Special mentions

The following is a list of supplements I sometimes take and have on hand for a variety of purposes: milk thistle, rhodiola, curcumin, tart cherry, l-glutamine, and vitamin C. 

Final Thoughts

The biggest concern for most healthy habits is consistency. For me, prioritizing lifestyle and food to support my health allows me to keep a relatively short list of supplements which helps me stay consistent in taking them. As always, I want to stress that working with a healthcare provider and monitoring your lab tests during this process is highly recommended. 

Reference: https://drhyman.com/blogs/content/supplements-101-essential-vitamins-and-minerals  

Maria Beach FNP

Disclaimer: This blog post is intended for informational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your wellness routine.