Supplements can be EXTREMELY overwhelming, expensive and confusing for first time users. I myself grew up hiding the vitamins my mom left out for me on the table or pushing them away simply because I didn't know what they were. When I started taking care of my body more seriously (and eventually went to a holistic doctor due to unbearable pain, constant hormonal turmoil and confusion about my body) I realized how much I had been missing out on by hiding those pills.
Linking a list here to get you started/make it easier to find the below.
It goes without saying that I am not a doctor. I *hate* science and I can't say the basics of chemistry or earth science ever clicked with me. But, around the time I was towards the end of my college years, I was forced to make changes and understand my body due to the backlash it was giving me. I had thyroid issues at a young age, weight gain for reasons I couldn't understand, out of control period symptoms and many failed birth control attempts (by that I mean I was unhappy with how every pill made me feel- I am not with child to clarify).
If you are just familiarizing yourself with supplements or want to introduce your body to some, I will list the basics below of what (personally) I feel helps me most and prefer to stick to, even if I slack with some of the other more *intense* supplements. In addition to these, I try to incorporate MCT oil, collagen (works wonders for the lashes, hair and nails), teas and lots of water daily.
Just a disclaimer/origin story- while I had grown up with a mother who was very into health and wellness and was taking zinc and elderberry syrup before it was trendy, I hadn't really kept up with a routine or cared about my health. I had begun religiously taking supplements in college, and finally was serious about it in August 2021, when I cut out almost everything but the most natural foods in order to solve my stomach issue mystery (no processed foods, nuts, dairy, gluten, many fruits, nightshade vegetables, alcohol, caffeine, sugar of any sort etc). With that, I began with a strict routine in which I took many MANY supplements a day to cleanse my body (which worked - I was bedridden for three days because there were so many toxins). I then basically started anew. Now, I eat what I see as a normal diet but that includes very limited if any dairy, processed food, caffeine, etc. and that has been monumental in the way my body has reacted.
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DIM Detox - I take this on an empty stomach as soon as possible. This is supposed to help with liver detox (thank god - I took Accutane in the past which destroyed my liver and hormones), period symptoms/hormone imbalances. When I really stuck to this and a no sugar or caffeine intake,my period symptoms were UNRECOGNIZABLE. I didn't believe it was possible. I since have given in to my chocolate cravings too much, but this is still so great.
Zinc - Zinc is always high up on the holistic list of supplements across the board. DO NOT TAKE THIS ON AN EMPTY STOMACH. I am very sensitive to things like this and will get extremely nauseous if I have certain supplements without food. Again,not a scientist but we do not typically have enough zinc in our diets and it is helpful for metabolic functions as well as (I think) inflammation.
Probiotics - These are just the most important for your gut. If you have to chose one, I would say the best baby step is a probiotic. I use MegaSporbiotic now but have taken many others in the past. There are truly so many out there than it can be overwhelming.
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Magnesium - I was so hesitant with magnesium but when I was at the mercy of chronic insomnia my senior year of college, and had tried everything from Benadryl and Melatonin (highly against Melatonin it always made me feel worse and I don't think it is as great for you as people make it out to be) to CBD gummies and drinking a lot of wine, I had to try magnesium. At first, I wasn't sure that it helped. Now I take about three which, in addition to sleep, helps me use the bathroom the next day (which was a big issue for me). I no longer suffer from such insomnia and I am not sure what the root was, but now I have no trouble at all when my head hits the pillow at 10 pm every night.
Cortisol Manager- Everyone is fuck*ng stressed so there is no one that doesn't need this. My mind decides to race before bed and a holistic doctor suggested I try taking Cortisol I feel like it has helped calm me before bed and know that whether or not I feel the affects, my body is reacting and winding down no matter how stressful the day was or tomorrow will be.
Again, I see this as the bare minimum and may go into more detail in future posts, but it's really difficult to commit to a routine with a very busy lifestyle. I think making these part of your everyday goes a long way and keeping other factors in mind too is always important. If you want to commit to a healthier lifestyle, accounts like @theoliveoilqueen make it really easy with small suggestions that go a long way. I am very open minded when it comes to natural practices and have tried all the castor oil packs, Psilocybin mushrooms (yes shrooms - and no that is not a "party drug" - highly recommend How to Change Your Mind if you are skeptical), all kinds of teas (hot take but I DO NOT LIKE Smooth Move), so I like to share what I learn from my experiences.
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