Do I Actually Need Supplements? A Simple Guide to Feeling Better, Not Busier
If you’re unsure what belongs in your supplement routine (and what doesn’t), that’s not failure; it’s the first sign of awareness.
CLIFF NOTES / SUMMARY
If you’ve ever stood in front of a wall of supplements wondering what your body actually needs [or whether you need any at all] this blog will help you cut through the noise.
In this blog, you’ll learn how supplements can:
Support your body’s foundational systems, when used strategically, not reactively
Fill common gaps in energy, mood, digestion, and sleep [without becoming a crutch]
Act as catalysts, not cures, when paired with food, rest, and rhythm
You’ll also learn:
The six supplements I recommend most often and why they’re foundational for women
How to assess whether a supplement is high quality and right for your unique needs
Why testing, not guessing, matters when it comes to vitamins like Vitamin D and B Complex
If your cabinet is cluttered with half-used supplement bottles, or if you’ve ever stood in front of those colorful shelves at the store wondering, Should I be taking more? Less? Something entirely different?, you’re not alone.
For many busy women, supplements feel like both a promise and a puzzle. You want more energy, clearer skin, better sleep. But the options? Overwhelming.
So let’s simplify.
First, What Is a Supplement?
A supplement is just that: something that supplements what your body ideally gets from food and lifestyle. These include nutrients extracted from food or created synthetically. While they can be potent allies, they aren’t shortcuts to feeling well. I think of them as catalysts, most powerful when added to a strong foundation.
Before reaching for a bottle, ask yourself: Am I nourishing myself well enough for this to even work?
How to Know What You Actually Need
A supplement routine should feel as personal as your skincare or your sleep preferences. Here’s how to start:
What symptoms am I currently experiencing?
What does my diet consistently provide or lack?
Am I under more stress than usual?
Have I run any labs recently (like blood work or hormone testing)?
Do I have a trusted practitioner guiding me?
Without clarity and personalization, supplements can become expensive clutter, mentally and physically.
What to Consider Before Purchasing
A few grounding principles:
Sourcing matters. Choose supplements that are third-party tested for purity and potency.
Watch for interactions. Especially if you take prescription meds.
Work with a guide. Healing is not a DIY project.
Go slow. Add one new supplement at a time. Track how you feel.
Take “supplement holidays.” Every few months, pause and check in. You’ll learn a lot.
My Top Six Foundational Supplements
These are the six I recommend most often, not because they’re trendy, but because I’ve seen countless women thrive when these particular gaps are filled.
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Most of us aren’t eating enough fatty fish [3–4 servings a week]. A high-quality omega-3 supplement reduces inflammation, supports mood, and nourishes your brain.
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Your gut governs far more than digestion; it impacts your mood, immunity, even hormone balance. If fermented foods aren’t in your routine, a broad-spectrum probiotic is worth considering.
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Stress depletes B vitamins fast. These support energy, hormone synthesis, and mental clarity. Since they’re water-soluble, you excrete what you don’t use, making them a low-risk, high-reward option.
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These herbs help your body respond to stress. If you feel wired, tired, or foggy, talk with a practitioner about tulsi [tea], rhodiola [tincture], or ashwagandha [capsule]. Timing and selection matter.
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Vital for immunity, cognition, and bone health. But don’t guess, test your levels and aim for 50–70 ng/ml.
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The most commonly depleted mineral I see. Supports sleep, mood, and stress regulation. I recommend magnesium glycinate for calm [without GI side effects] or citrate if constipation is an issue. Try an Epsom salt bath tonight, you might feel the difference right away.
Before You Add to Cart…
Let’s pause and reflect.
What are you noticing in your body? What could you add through food first? What actually fits your lifestyle right now?
Wellness is not built by stacking more pills into your daily routine. It’s built by tuning in. With consistency. With curiosity.
Your 3-Step Supplement Approach:
take stock of your current symptoms
choose supplements that are well sourced
go slow and pay attention to how you feel
Remember: your body doesn’t need more, it needs meaningful. Supplements aren’t shortcuts, they’re tools. And the most powerful ones work best when your foundation is already in place.
So before you add another bottle to your routine, pause. Ask yourself what your body is truly asking for. Start with food. Start with rhythm. Start with curiosity.
Or better yet? Start with me. Join The Ritual, where I guide women like you into seasonal rhythms that make consistency feel intuitive.
When you build from that place, your supplement strategy becomes less about fixing and more about fine-tuning. Intentionally, sustainably, and in sync with the life you’re building.
Your next step? Choose rhythm over reaction. Let’s make every decision, from food to fish oil, feel like it belongs.
With steadiness and intention,
Ellie Kempton
