I’ve updated my supplement routine and compiled my go-to products, including travel-friendly options. For convenience I usually take my supplements together after dinner. Below I outline the categories I rely on, why I take them, and a few brands I prefer.
MULTIVITAMINS / PROBIOTIC
Even with a varied, whole-foods diet, a multivitamin can help fill nutritional gaps. I also consider a probiotic essential for gut health and immune support, since a large portion of our immune system is linked to the gut.
Ritual: Multivitamins (Men/Women/Prenatal/Postnatal/Kids 4+), Synbiotic+ (probiotic + prebiotic), Hyacera (daily skin hydration).
Just Thrive: probiotic and digestive support products such as a gluten-targeted enzyme.
Mary Ruth’s Organics: liposomal women’s multivitamin and a liquid nighttime multimineral. These formats can be helpful for absorption and are convenient for travel.
FISH OIL / VITAMIN D3 + K2
Fish oil supplies omega-3 fatty acids that support brain development, eye health, reproductive cell function, and reduce inflammation, benefiting heart and bone health. Vitamin D is both a nutrient and a hormone that supports calcium and phosphorus absorption, bone strength, immune function and inflammation control. Because it’s difficult to get sufficient vitamin D from food alone—especially in low-sun environments—supplementing is often advisable. Vitamin K2 pairs with D3 to help direct calcium into bone rather than arterial tissue, so I recommend taking them together.
Nordic Naturals: omega-3 plus vitamin D formulas.
Mary Ruth’s Organics: vitamin D3 + K2 spray for convenient daily use.
Athletic Greens: includes vitamin D3 + K2 in their formulation and offers travel packs and vitamin support for on-the-go routines.
B VITAMINS, ZINC
B vitamins play key roles in energy production, red blood cell formation, and muscle repair and growth. Zinc supports immune function, wound healing, and the body’s ability to synthesize proteins and DNA. These are useful daily supplements, especially during periods of higher stress or increased physical activity.
B Vitamins: quality options include formulas from brands that offer full B-complex supplements and methylated forms when needed for better absorption.
Zinc: choose a well-formulated zinc supplement for immune support and recovery.
TRAVEL PACKS
Pre-portioned travel packs make it easy to stay consistent while traveling. I also keep a small supplement container in my bag for day trips and flights.
Cymbiotika: travel-friendly servings of magnesium L-threonate (for cognitive support), glutathione (antioxidant support), and nootropic blends for brain health.
Pique Tea: powdered vitamin C and tea concentrates that are screened for purity and bioactivity—handy for travel and daily immune support.
GREENS
Greens powders are an easy way to add phytonutrients, vitamins and minerals when you can’t access a wide variety of fresh produce. I often use a greens powder in smoothies or mixed with water for a quick nutrient boost.
PROTEINS
Protein intake is crucial for building and preserving lean muscle mass. As we age, muscle mass naturally declines, so getting enough protein throughout the day helps maintain strength and metabolic health. I aim for roughly 20–35 grams of protein per main meal and include protein-rich snacks between meals. Protein powders make it simple to reach those servings, especially in smoothies.
Ritual: plant-based vanilla protein for a clean, easy option.
Be Well Proteins: grass-fed beef protein in vanilla, which is gluten- and dairy-free.
Rootz: vanilla collagen protein for support of skin, joints and connective tissue. These options provide flexibility depending on dietary preferences and goals.
Final notes: choose reputable brands, consider formats that fit your lifestyle (tablets, powders, sprays, or travel sachets), and consult a healthcare professional when adding new supplements—especially if you have underlying health conditions or take medications. Keeping supplements organized and consistent helps make them an effective part of a healthy routine.