I didn’t build my supplement routine all at once. It’s something I developed over time by addressing my main health priorities in order.
First, I focused on correcting actual deficiencies like iron and vitamin D. Then I moved into gut health, specifically addressing Candida overgrowth. After that, I started supporting my fitness goals like muscle growth and recovery. And finally, I focused on sleep, stress, and overall recovery.
I also cut out anything unnecessary or counterproductive. For example, I switched from creatine gummies with hidden sugars to a clean, unflavored creatine powder.
Everything I take now has a purpose, and I’m intentional about timing to avoid absorption conflicts and make sure everything works together.
My Routine
Morning (empty stomach)
- Nature’s Bounty High Absorption Iron Glycinate
~15 minutes later (first thing I drink)
- NOW Multi Collagen Protein – I mix this into bone broth (beef or chicken) with ginger powder, bouillon for flavor, and ghee or butter for fats.
With breakfast or lunch (with fat)
- Sports Research Vitamin D3 + K2
Mid-morning (with food)
- NOW Candida Support
Post-workout
- Sunwarrior Active Creatine Monohydrate (unflavored)
Throughout the day
- Trace electrolytes in my water
After dinner (2+ hours away from Candida Support)
- Women’s Daily Prebiotic + Probiotic
Before bed
- Nature’s Bounty Magnesium Glycinate
- Suntheanine L-Theanine
Why I Use These
Iron Glycinate
I have low iron and heavy periods, so this is non-negotiable. I use glycinate because it’s easier on my stomach and absorbs well. It also includes vitamin C, B12, and folic acid, which all support absorption and red blood cell production.
Collagen Protein
This supports gut repair, joint health, and skin. Taking it first thing in the morning in warm bone broth has been an easy way for me to stay consistent.
Vitamin D3 + K2
I also have low vitamin D. D3 supports mood, immunity, and bone health, and K2 helps direct calcium where it actually needs to go. I take it with food so it absorbs properly.
Candida Support
This was specifically for a confirmed Candida issue. It includes things like oregano oil, caprylic acid, and black walnut, which all target fungal overgrowth. I take it with food and keep it separate from my probiotics.
Creatine Monohydrate
This is for strength, muscle growth, and recovery. I switched to an unflavored powder because I didn’t want added sugars. I usually take it post-workout.
Electrolytes
I add trace electrolytes to my water throughout the day to support hydration, especially when I’m active.
Prebiotic + Probiotic
After addressing Candida, I needed to rebuild my gut. This helps restore balance and supports overall digestive and vaginal health.
Magnesium Glycinate
This is for sleep, stress, and muscle relaxation. Glycinate is calming and doesn’t have the same laxative effect as other forms of magnesium.
L-Theanine
This helps with overthinking, stress, and winding down at night. It promotes a calm, focused feeling without making me feel drowsy.
What I Stopped Using
- Creatine gummies – Hidden sugars, not worth it
- Ferrous sulfate – Switched to glycinate because it’s easier on my system
Final Thoughts
This routine works for me because it’s intentional.
It’s not random, and it’s not overloaded. Everything I take serves a purpose, and I’ve built it over time based on what my body actually needs.
I also give myself flexibility. I stay pretty consistent, but if there’s a day when I’m not feeling something, I don’t take it. I might get what I need from food instead, or just take a break.
None of this is prescribed, but for right now, it keeps my body and my doctor happy.
Build a routine that works for you.
