The Supplement Drawer Cleanout

A few weeks ago, I started taking a new supplement. It was a reputable brand, recommended by people I trusted, and a company I was considering working with. I did what I always do before saying yes to anything: I tried it first. I wanted to make sure I could genuinely stand behind it.

Then I started waking up with flushed cheeks. I was itching constantly and had this strange prickly feeling I couldn’t explain. I kept brushing it off, telling myself it was something else, the weather, stress, who knows. But it kept happening so when I finally sat down and researched it, there it was. This particular supplement is known to cause exactly those reactions in some people. My body was telling me something, and I had been too busy hoping I could explain it away to listen. That moment sent me straight to my supplement drawer.

I opened it and just stood there. The bottles, packets, and dropper vials were stacked up inside, each one with its own compelling story about why I needed it. And I realized something that genuinely humbled me. After decades in the wellness world, and as someone who prides herself on cutting through the noise, I had accumulated more than I truly needed. I had found myself participating in the very culture I try to push back against: the one that tells us there is always one more pill, powder, or quick fix that will change everything.

And here is the thing about that culture, it is not just supplements. It is skincare, and it is gadgets. It is programs promising transformation in seven days. Women, especially women in midlife, are often being told that something is wrong with them and that whatever it is, there is a product that will fix it. We are bombarded daily with messaging that we are not enough as we are, that we are declining, that we need to intervene urgently before it gets worse. It is exhausting and it is, for the most part, not true. There is a side of the wellness industry that is very good at creating a problem and then selling you the solution.

I say this as someone who works in this space and loves it genuinely. Movement, nourishment, rest, breath, these things are real and they matter enormously. But there is a version of wellness culture that has drifted pretty far from that truth, and I found some of it in my own supplement drawer.

Here is what I keep coming back to. The things that have actually shaped how I feel, how I move, how I show up in my life, are the things I have been doing since my twenties. Walking, yoga, breathwork, meditation, strength training, and Pilates. A good night’s sleep, something I have been fortunate to have throughout my life and never take for granted. And a healthy diet built around real food. No supplement in the world is going to undo a poor diet or replace those fundamentals, not one.

My dad used to say, and I think about it all the time, that with many supplements, the best-case scenario is that you end up with very expensive pee. His point was simple: your body is incredibly intelligent. It takes what it needs and eliminates what it doesn’t. That is actually the good outcome. The less good outcome is what I experienced, where something that did not agree with my body was creating a real physical reaction that I kept dismissing because I wanted it to work.

I want to be honest about something else too, because I think it matters. I am the sole provider for my boys, and supplement companies often have significant marketing budgets. There are moments, and I would be lying if I said otherwise, when a partnership comes in and the number is meaningful. The pressure is real, and saying no is not always easy.

But I also know that trust is the most valuable thing I have built with this community. I recently turned down a significant partnership because the brand did not align with who I am. That was not an easy call. But integrity is the only thing I have to offer my audience, and the moment I start promoting things I do not truly believe in, I lose the very thing that matters most.

That is why I tried this supplement before agreeing to anything. That is why I am telling you this story now instead of just quietly moving on.

What I have learned through all of this is that discernment matters more than elimination. Not everything in my drawer needs to go. Some of it I genuinely love and use and notice working. But I want to be honest with you about exactly what that short list looks like and why, because I think specificity is more useful than sweeping claims in either direction.

Here is what I’m keeping for now (because we are always evolving and may have different needs at different times). None of these are magic. They don't replace sleep, strength training, walking, or eating well. They're simply the few things I've found to be supportive additions to an already solid foundation. I receive many products to try, and having access to more does not always mean needing more. This process has reminded me that less can often be more.

Creatine. The research on this one is extensive and well regulated, and it is one of the most studied supplements for muscle preservation and brain health in women over fifty specifically. I personally notice a difference in my strength and my mental clarity. This one has earned its place. I use and love the Mindbodygreen creatine and you can get 20% off here if you end up checking it out. I wrote a dedicated piece on creatine and why I love MBG and their products.

Vitamin D3 with K2. My dad’s longstanding recommendation and one I have come to fully trust. Many people are deficient, which is why knowing your own levels can be helpful. Vitamin D plays an important role in bone health, immunity, and overall wellbeing. I love NOW Foods for this, a brand I have trusted for years.

Omega-3s. When I am not eating enough salmon and sardines, which I eat regularly, I supplement. Food first always, but this is a worthwhile backup. I also like the NOW foods ones in gummy form and their kids chewable Omegas’s for my boys.

Magnesium. I take this before bed, and I notice I sleep even more deeply than I already do. Most women are not getting enough from food alone and the difference is noticeable. I love a mug of Moon Brew each night which contains two types of magnesium. You can find it here.

Collagen. At night I mix this (usually the chocolate flavor. I love the travel packs too) into my Moon Brew hot cocoa and I think it helps my skin and joints. The research is reasonably solid and it feels like food more than supplement. I love Further Foods and you can get a discount here.

Blue Burn from Apothekary. This one I genuinely reach for on those mid-afternoons when my energy dips and the cravings hit. The ingredients are clean botanical adaptogens, ashwagandha, maca, ginger, spirulina, nothing synthetic, no caffeine crash. It helps me get through three o’clock without raiding the pantry and that is a specific and honest endorsement. I much prefer something like this over a pre workout supplement filled with who knows what. Shop here and save.

Kion Aminos. In the morning before or right after I train. Essential amino acids support muscle protein synthesis and if you are moving your body consistently they are doing a real job. If you are eating plenty of quality protein through the day you may not need this one, but I notice it.

Greens gummies. Honestly these little Gruns gummy bears make me happy at lunch and feel like a little treat. I always want a little something sweet to finish my meal mid day and these surprisingly do the trick for me. The little packets are easy to travel with too. I am not sure they are strictly necessary for me; but joy counts for something too! Find them on my Amazon storefront here.

Everything else, I am letting go. And it feels like exactly the right thing to do. The supplement drawer clean out is almost a metaphor, is it not? How much are we carrying that we do not actually need? How much of it came from someone telling us we were lacking something. How much of it are we holding onto because we paid for it or because letting go feels like giving up. Also, when is the last time you had your bloodwork done so you have a baseline of what your body may or may not need? I am definitely due for a comprehensive panel soon myself. We truly are all so unique and it is important to find out what you need personally and then see how you feel when you try certain supplements.

Sleep well, move your body, eat real food, breathe. Those are not boring answers, they are the whole answer. Everything else is just a little extra support along the way, and only if it actually works for you specifically, in your body, in your real life. Pay attention to your body. It often knows before you do.

I’d love to hear from you on this one.

What supplement has genuinely earned its place in your routine and why?

Or, on the flip side, what product or wellness trend did you try because everyone seemed to be talking about it, and realize it wasn’t for you?

Leave a comment below. I’m endlessly fascinated by the difference between what we’re told we need and what actually makes a meaningful difference in our lives.

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