Through trial, research, and personal experience, I’ve learned that supplements can play a pivotal role when paired with intentional habits. Here’s how I approach these three pillars of health and the supplements I trust to make a difference.
Hormones: Finding Your Body’s Balance
Hormones affect everything from how you feel to how you function. When they’re in balance, life feels smoother. But when they’re off? That’s when fatigue, mood swings, or irregular cycles show up. I’ve been there, and here are some supplements that have helped me and many women I work with:
Ashwagandha: This adaptogen is one I can’t recommend enough for stress support. It works by balancing cortisol, our stress hormone. For me, it’s like pressing a reset button—I feel calmer and more capable of tackling the day without that “wired but tired” feeling.
Maca Root: I take maca root in pill form and love how it supports hormonal regulation, particularly during stressful times or when PMS symptoms pop up. Science shows it nourishes the endocrine system, and I’ve felt its effects in fewer mood swings and more stable energy.
Rhodiola Rosea: On those weeks when I feel drained beyond belief, rhodiola is my go-to. It helps fight fatigue and sharpens focus, which makes it perfect for those packed schedules.
Chasteberry (Vitex): If you’ve ever experienced irregular cycles or the emotional rollercoaster of PMS, vitex might be your answer. It’s a natural way to support hormone balance and regulate cycles.
St. John’s Wort: When the weight of the world feels heavier than usual, this gentle mood booster can help. Studies back its ability to support mild to moderate depression, and it’s a natural way to lift your spirits.
Brain Health: Clearing the Fog
Brain fog was something I struggled with for years—it made everything feel harder than it should. The supplements below have helped me regain clarity and focus:
Holy Basil (Tulsi): Holy basil is my favorite for balancing calm and focus. If I’ve had an energy drink and feel jittery, a bit of holy basil in my water works wonders. It’s also great for emotional balance, helping me feel steady and clear-headed even on busier days.
L-Theanine: This is perfect for moments of stress when you still need to stay sharp. I love that it calms the mind without making me drowsy. It’s become a must-have for those high-pressure days.
Lion’s Mane Mushroom: I first tried lion’s mane when I was in the middle of a particularly foggy season. Within weeks, I noticed my focus sharpening. It’s supported by research for its ability to promote nerve regeneration and cognitive health.
Omega-3s: These healthy fats are essential for brain function and mood stability. I’ve noticed that when I consistently take omega-3s, I feel more mentally agile and emotionally steady.
Gut Health: The Core of It All
If there’s one thing I’ve learned, it’s that gut health impacts everything. Hormones, immunity, mood—they all connect back to your gut. When my digestion felt off, everything else followed suit. These are the supplements I turn to when my gut needs extra love:
Probiotics/Prebiotics: A quality probiotic is foundational for restoring healthy gut bacteria, especially after antibiotics. Prebiotics feed those beneficial bacteria, helping them thrive.
L-Glutamine: This amino acid is a lifesaver when my gut feels irritated or inflamed. It helps repair the gut lining, and within a few days of taking it, I feel a noticeable difference in comfort.
Saccharomyces Boulardii: This probiotic yeast is a game-changer for digestive balance. It’s especially helpful post-antibiotics or when digestion feels “off.”
Digestive Enzymes: For those days when meals feel heavy or bloating strikes, enzymes help break down food so your gut doesn’t have to work so hard.
Slippery Elm or Marshmallow Root: When I need something gentle and soothing, these are my go-to. They help calm and repair the gut lining, which is essential after periods of stress or irritation.
What to Expect When You Start
One of the most important things I tell my clients is to give supplements time. Some, like L-theanine or ashwagandha, can work quickly—you might feel a sense of calm or focus within days. Others, like probiotics or maca root, take weeks as they help rebuild and balance systems. Start slow, with one or two supplements, and track how you feel.
My Daily Routine
If you’re wondering what this looks like in practice, here’s my current routine:
- Morning: Ashwagandha for stress support and maca pills for hormonal balance.
- Midday: Lion’s mane mushroom for mental clarity and omega-3s for brain health.
- Evening: Holy basil in water to wind down and L-glutamine for gut repair if needed.
Final Thoughts
Supporting your health is a journey, and no two paths are alike. These supplements are tools, not magic pills, and they work best as part of a holistic lifestyle that includes nourishing food, movement, and rest.
If you’re feeling unsure about where to start or overwhelmed by all the options, I’m here to help. Let’s work together to create a plan that supports your unique needs and helps you feel like the best version of yourself—balanced, focused, and thriving from the inside out.
