Let me be upfront about something: I don't think most people need a cabinet full of supplements. Food first, protein first, resistance training first. Those are the non-negotiables, and no pill replaces them.
But there are real gaps — in modern diets, in aging bodies, in the specific demands of a metabolic health approach — where the right supplement at the right dose genuinely moves the needle. What follows is what I actually recommend in practice, and why.


The Foundation — What Most People Need
Magnesium glycinate/bisglycinate. This is the one I recommend most consistently. Most people don't get enough through food, and the downstream effects are broad — poor sleep, muscle cramps, higher stress response, worse insulin sensitivity. I favor glycinate/bisglycinate for general use because it's well-absorbed and easy on the stomach. For patients with brain fog or sleep as the primary concern, L-threonate is worth the upgrade. Malate works well for people dealing with fatigue and muscle soreness. Target 400–800mg of elemental magnesium daily. Take it at night.
Vitamin D3 with K2. Most of my patients in Colorado are low, especially through winter. I don't guess at doses — I check labs and dose to level, usually targeting 60–80 ng/mL. That often means 5,000–10,000 IU daily depending on where you're starting. K2 goes with it as a matter of course; it helps direct calcium into bone rather than arterial walls. Don't take D3 without it.
Iodine. We moved away from iodized salt — pink salt, sea salt, and kosher salt all have little to no iodine — and most people aren't eating seaweed regularly. The result is a quiet, widespread gap that affects thyroid function and metabolism. I recommend 150mcg daily for most patients. Important exception: if you have Hashimoto's thyroiditis, talk to me before starting iodine. And read the label carefully — some products marketed as thyroid support contain 5,000–10,000mcg per capsule. That is not what I'm recommending. Stay at 150mcg.


A Note on Hormones — and Why These Basics Matter More Than You Think
Vitamin D is not actually a vitamin. It's a hormone — and like all hormones, your body has to manufacture it. The same is true for testosterone, estrogen, progesterone, and cortisol. Your body makes all of these, but only if it has the raw materials to do so.
Magnesium, zinc, and vitamin D are all required inputs for hormone production. When those foundations are depleted — which they frequently are — your body can't make hormones well no matter how hard it tries. Before anyone considers hormone replacement, I want to make sure we've covered the basics. Sometimes that's all it takes.


Metabolic Support
Creatine monohydrate. Probably the most well-researched supplement that most people still aren't taking. Five grams daily — that's 5 grams, not milligrams; one flat teaspoon in water or a shake. It supports muscle strength, recovery, and increasingly the research points to meaningful cognitive benefits as well. I recommend it to men and women alike. Women over 40 may benefit most.
Berberine. My go-to for metabolic support — blood sugar regulation, insulin sensitivity, lipid management. I think about it the way I'd think about a gentler metformin. 500–1000mg daily, typically with meals. If you're managing blood sugar or working on metabolic health, this one is worth a real conversation.


Bone and Connective Tissue
I think about this as a cluster, not a single supplement.
Multi-collagen with vitamin C. I recommend a multi-collagen product that covers Types I, II, and III — each type supports different tissue. Type I and III cover skin, tendons, bone matrix, and gut lining; Type II supports cartilage and joints. Vitamin C is required for collagen synthesis, so take them together. Some data suggests timing it around a workout is particularly useful.
Vitamin D3/K2 and magnesium (above) are also core to this cluster. Bone health is not just about calcium — it's about having the co-factors to use calcium properly.
Boron. A trace mineral I recommend specifically for patients with high SHBG — sex hormone binding globulin — which binds up testosterone and makes it unavailable. Boron can help lower SHBG and raise free testosterone. If your total testosterone looks okay but you still have low-T symptoms, this is one of the first things I look at.


Thyroid and Stress-Adjacent Support
Selenium. For patients with thyroid concerns — particularly Hashimoto's or anyone working to support thyroid hormone conversion — selenium is worth considering. It's involved in converting T4 to the active T3 form. Here's the practical shortcut: one to two Brazil nuts daily gets you to the right amount. If you're already eating three to four eggs a day, you're getting a meaningful contribution from those as well — though not quite enough on their own to hit the target. Doses matter with selenium; more is genuinely not better here.
NAC (N-acetyl cysteine). A precursor to glutathione, your body's primary antioxidant. I use this in patients dealing with inflammation, liver support, and oxidative stress. It comes up in a lot of different contexts and has a solid safety profile.


A Note on Omega-3s
Fish oil has been a standard recommendation in medicine for years, and I've recommended it too. But the evidence is more nuanced than it once appeared — recent data raises questions about routine use, particularly in people without established cardiovascular disease. I'm not telling patients who are taking it and doing well to stop. But I'm no longer recommending it universally. If you eat fatty fish a few times a week, you likely don't need it. If you're taking it for a specific reason, let's talk.


Other Things Worth Mentioning
Methylcobalamin B12. The methylated form, better utilized than standard cyanocobalamin. Comes up especially in patients on metformin, those with significant fatigue, and anyone with MTHFR variants.
ConcenTrace trace minerals. A concentrated liquid trace mineral supplement for patients who want broad mineral support beyond what food provides — particularly useful if you're eating clean but not getting much dietary variety.
DHEA. For patients dealing with stress-related hormone suppression or low DHEA-S on labs, this is something we discuss individually. Not a general recommendation — it's hormonal, warrants a baseline lab, and needs a conversation first.


The Short Version
If I had to pick a starting stack for most patients: magnesium glycinate/bisglycinate at night, vitamin D3 with K2 dosed to your lab level, iodine at 150mcg if you're not using iodized salt, and creatine if you're serious about building and maintaining muscle. Everything else gets layered in based on your labs, your symptoms, and what we're working on together.
Supplements are tools. The goal is to use the right ones, at the right dose, for the right reason — and to actually know what you're taking.
— Dr. Jenn


P.S. — A word on brands. I get asked this a lot. Thorne and Pure Encapsulations are my go-to recommendations for quality — third-party tested, clean formulations, consistent dosing. That said, not everyone needs to spend at that level. NOW and Nutricost are both affordable and generally excellent — they're what I point people toward when budget matters. The most important thing is that you're actually taking it consistently, not that you have the most expensive version on the shelf.