Remedies and Supplements I Take

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Since I’ve been in the health and wellness world for over a decade, I’ve learned a lot about supplements. As I’ve evolved and my health has improved, so has my supplement usage. I’ve learned a lot about what our bodies need and also which ones work well for me. 

I often get asked which supplements my family and I take. I like to focus on a few core supplements every day. Others I experiment with for different things and seasons to see how they support me. This means I don’t take many supplements on a regular basis. 

And, while I was pregnant or nursing for much of the last ten years, I would focus on my core supplements for pregnancy and nursing.

Why Take Supplements?

Unfortunately, in today’s world, some supplements are needed to maintain health. While I love getting most of my nutrients from food, that’s no longer possible. Declining soil and food quality and the ever-increasing presence of chemicals that can block nutrient absorption have made it almost impossible to get everything we need from food.

However, in the wellness world, there’s a ton of information floating around about supplements. Recommendations are constantly changing, and new products are being offered as new research is released. 

Social media adds another level of information to filter through. It seems like there’s always a hot new supplement that everyone’s taking. And many companies realize the income potential of supplements because they’re consumed daily so they focus on marketing them. 

I know a lot of people who jump on the bandwagon and take the newest supplement without doing research to see how it works for them or if they even need it. Before you know it, you could be taking a whole slew of supplements if you aren’t paying attention! That not only wastes time but money. 

Which Supplements Should You Take?

With all the options available, which supplements are needed to maintain health? I look at supplements in two categories: core supplements and supplements for specific needs. There’s no blanket answer to this question because each person has different nutrient needs and deficiencies. 

But there are some supplements that everyone can benefit from taking most of the time. These are the ones I consider to be my core supplements. I’ll take these most days because of their benefit for overall health. 

Other supplements are more specific to our deficiencies and offer things our bodies might be lacking. It’s our job to find out what our body needs, what works for us, and what doesn’t. Specific health problems can be a good clue of an underlying nutrient deficiency (or rarely, a toxicity) in the body. 

Before Starting Supplements

Before starting any supplements, the first step is to clean up our diet. If we begin with a poor diet and try to add supplements to override it, we’re throwing our money away. Unfortunately, you can’t supplement your way out of eating poorly.

Along with cleaning up your diet, there are other things you want to focus on to make sure your body is functioning at its best. Work to cut out processed foods, get enough sleep, minimize stress, get enough minerals, exercise, hydrate, and take a probiotic. These are all ways to help overcome deficiencies in the body. I like to follow a minimum effective dose plan to get started.

When you’ve dialed in those things and still need an additional boost, supplements may be worth considering. There are several that have been extremely helpful to me (when taken under the care of my health practitioner).

Core Supplements I Regularly Take

As I mentioned, the need for specific supplements varies widely from person to person. However, there are some core supplements that most people benefit from taking. My family takes very few core supplements to support our nutrient-dense diet. I vary these supplements as well so my body doesn’t get used to any one supplement.


Magnesium is a vital mineral in our bodies, responsible for over 3600 chemical reactions alone. And sadly, magnesium deficiency is something most people struggle with.

Magnesium is used in the body for everything from proper hormone function to cell regeneration and healthy bone formation. Having adequate magnesium levels has even been correlated with a lower risk of heart disease.  Correlation doesn’t prove cause, but since magnesium is an important nutrient in many ways, I find it worth supplementing.

My family supplements magnesium in several ways: 

  • Magnesium oil spray – This is my favorite way to supplement magnesium. Because it bypasses the digestive system, it’s a more effective way to absorb this mineral.
  • Oral magnesium – I alternate between a pill form or a powder form of magnesium sometimes. I like these options when I’m traveling too.
  • Magnesium bath – I love enjoying a bath or foot soak with magnesium crystals or even Epsom salts. This alone isn’t usually enough to bring magnesium levels up, but it’s a good addition.


Aside from magnesium, many other minerals are important for our health. I’ve been experimenting with different ones and have found some that work well for me. Two minerals I’ve been taking are humic and fulvic acid. Both are organic minerals, meaning they’re plant-based and derived in their natural, ionic state. 

This is a great short podcast to help understand these plant-based minerals. And this episode shares even more information.

Both minerals help with hydration, brain fog, muscle cramps, anxiety, and sleep issues. I like to take these minerals and my athlete kids also take them.

Another mineral that’s important is salt to replace electrolytes. Instead of drinking electrolyte drinks loaded with sugar and other bad chemicals, I like to add LMNT packets to my water. These contain salt, potassium, and magnesium so they’re helpful to replenish after a hard workout.

I’ve also been experimenting with Eidon’s silica recently. It helps manage calcium in our systems and promotes healthy hair, nails, and skin as well as helps with anti-aging. Check out this podcast to learn more about this supplement!


Another element that’s often missing or insufficient in our diets is probiotics. We’ve learned over the years how important our gut bacteria is to our bodies, everything from our brain health to our mental health

There are several ways to make sure you get probiotics:

  • Eat more probiotic-rich foods – Fermented drinks like kombucha and water kefir and fermented foods like sauerkraut increase your probiotic intake.
  • Oral probiotic supplement – When taking a probiotic supplement, make sure to choose a spore-based one so it can survive the digestive process so you’ll get the benefits.
  • Oral prebiotic supplement – If you think of your gut as a garden, prebiotics are the fertilizer (or food) for your gut and probiotics. My kids love the way this supplement tastes!

Vitamin K27

This is one I’ve recently begun taking regularly because of all the amazing benefits. As we consume calcium, we want that to go to our teeth and our bones. We don’t want it going into our arteries and blood vessels. Vitamin K2 directs the calcium in our bodies where it needs to go. 

Collagen and Gelatin

Collagen (and its cooked counterpart gelatin) is a protein that comes from bones and cartilage (usually from cows). There’s also a relatively newer version of marine collagen made from fish skin, scales, bones, or cartilage. 

This protein makes up about one-third of the protein in our bodies. Collagen also supports our hair, skin, and nails, and helps with skin elasticity and aging signs. It’s also great for joint health and improving digestion. As we age, the natural collagen in our bodies reduces significantly. This is why it’s important to add it into our diet.

Ways to Get Collagen:

  • Homemade bone broth – This is a great source of collagen and an easy way to use leftover bones. If you don’t have time to make it, this brand is also good.
  • Add to smoothies – A scoop of collagen in a smoothie gives it a great protein boost.
  • Make homemade jello – Use gelatin to make a fun, healthier version of this kid favorite!

It’s important to find collagen and gelatin from a company that sources it from grass-fed, humanely raised cows. This will ensure it’s clean and higher in nutrients. We use this collagen and this gelatin regularly. 

Supplements I Take As Needed

In addition to our regular core supplements, there are some we take as needed. This can include something I’m working on health-wise in the short term. For example, in the summer when I need more sun protection. Or when I’m working on remineralizing my teeth.

For Digestion

When my digestion is feeling slow or sluggish, I add in these digestive enzymes. This supplement helps us absorb more of the vitamins, minerals, and amino acids in the foods we eat. And because you’re digesting the food better, it also gives increased energy, mental clarity, and focus. This supplement also helps avoid food allergies or sensitivities that can happen when protein isn’t fully digested.

For Immune Support

When cold and flu season is upon us, or I feel something coming on, I like to add vitamin C to my supplements. Since we can’t make our own vitamin C, it’s a great boost to your immune system when you need it. But it’s hard to get all you need from food. This supplement is great because it’s made from organic superfoods.

For Anti-Aging and Fighting Cancer

Sulforaphane is a potent cancer-fighting and antibacterial compound found in cruciferous vegetables and sprouts. My favorite way to get this compound is with broccoli sprouts. I usually have some growing in my kitchen and eat them on a regular basis. But when I don’t have time to grow them, I love to add this supplement. It helps block inflammation, support immunity, and enable detoxification.

For Increased Focus

When I’m working on a big project that requires focus or just need to be at the top of my game, I like to add in nootropics. These supplements promote better memory and focus, boost energy, and enhance problem-solving abilities. And they also support long-term brain health. One of my favorites is Qualia Mind, which has 24 ingredients known to support optimal brain function. 

Supplements My Kids Take

Since kids are younger and still growing, I try to focus more on their diet and less on supplements. I make sure they’re consuming a lot of high-quality protein, an abundance of green veggies, and plenty of healthy fats. I do give them some supplements.

Gut Health

Children’s gut flora is still developing, and taking a daily probiotic is important. Supporting it now will have a much greater effect than trying to supplement later in life (though I recommend it then too). If your kids can’t swallow pills, they can be opened and added to food.

My kids also take prebiotics to help the probiotics flourish. They love this one because it tastes delicious! They often use it to take their other supplements with.

I also give my older kids who are athletes digestive enzymes. These aid in their absorption of key amino acids and vitamins, increase their energy levels, and give them better digestion.

Vitamin D

I’m a firm believer that kids should get their vitamin D outside, in the sun, and preferably barefoot. But that’s not always possible. Most children’s vitamins contain vitamin D (though not enough!). Supplementing vitamin D in children can be controversial but I like to. My kids each get a 5,000 IU capsule of vitamin D3 per WEEK. 

Because you don’t want to take too much vitamin D, I check their levels in the winter to make sure their levels are good.

Vitamin C

I always keep vitamin C on hand for when we feel a cold coming on. We’ve avoided many trips to the doctor because of this and homemade elderberry syrup

I add about 1/4 tsp of vitamin C powder to the kids’ water or smoothie once a day (it is bitter!). This helps to keep their immune systems bolstered, mainly in the winter. When someone’s sick, we take the full dose of vitamin C powder until we hit bowel tolerance (diarrhea). Then, we back down to 3/4 of the dose until the illness is gone.


Just like adults, kids can greatly benefit from magnesium supplementation. I typically use this magnesium spray on my kids before bed. It helps them sleep and is an easy way to boost their levels. Sometimes, I’ll add 1/2 cup of Epsom salts or magnesium crystals to their bath water for a relaxing bath.

Once you get your basics of diet, sleep, exercise, and hydration dialed in, start to look at where you feel you’re lacking. If you need more guidance, work with your doctor or practitioner. You can work on getting lab tests to see where you’re deficient or focus on what you need to heal.

What supplements do you take? What do you give your kids? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


220 responses to “Remedies and Supplements I Take”

  1. Cecilia Powers Avatar
    Cecilia Powers

    are there any concerns with the 4 mg of cooper in the liquid chlorophyll? it is 200% of the DRV. just wondering since it is typically a heavy metal.

    1. Wellness Mama Avatar
      Wellness Mama

      Not unless a person has a copper IUD or some other source of copper that would be unnatural and above what would be obtained from food… It’s natural copper, so its fine in this amount.

  2. Cindy Avatar

    I am going to get some magnesium, but was wondering, have you heard that one is supposed to take calcium together with magnesium?

    1. Wellness Mama Avatar
      Wellness Mama

      They are synergistic, and I’d never recommend taking calcium without the magnesium except in very rare situations. Most people are very deficient in magnesium, and since the body needs them in a specific proportion, won’t absorb the magnesium if taken with the calcium.

  3. Sherri Avatar

    How many capsules of the FCLO/butter oil would you recommend for an adult, and for a child?   And at what age would the children take an adult dose? 

    DH & I have been taking 4 caps a day, but I’m not sure that’s enough…we both have health issues.  We’ve been take CLO for many years – switched to FCLO when it came out.

    1. Wellness Mama Avatar
      Wellness Mama

      It would depend on what health issues you have. I wouldn’t want to recommend taking more than that without knowing what other herbs and vitamins (or medicine) that could interact with a higher dose. I take more than that, and my husband is taking more right now to remineralize his teeth. Our kids take a half dose starting at age 3 and about 1/4 of an adult dose (of the gel) before that… Hope that helps some 🙂

  4. Meagan Avatar

    We started with natural calm moons ago but I seem to have a sensitivity to it as it upsets my stomach within minutes of my tea. My hudband has been asking me to try it agsin but im reluctant. Nothing worse than taking it to rest but ending up in discomfort all night long. Im happy to see you reference to the transdermal application. Also another comment asked about ages to start with supplements, I’m curious about this as well we have a 20 month old and I’m unsure of when to start with smoothies and what should be given first…

  5. Anna Avatar

    Hi, Katie!  Do you have a preference for prenatal/lactation vitamins?  So far, i’m trying to decide between New Chapter & Rainbow Light.  Thanks in advance!

    1. Katie Flynn Avatar
      Katie Flynn

      i take rainbow light petite and i think they are great!
      ps i think its funny that my name is katie and i know you werent asking me 🙂

  6. Reyno Avatar

    What age do you suggest giving children probiotics and cod liver oil? My daughter will be 2 next month and I have a little boy due next month as well.

    Thank you!

  7. Cathy Avatar

    I take either Special Two or Adam from NOW, along with fish oil, vitamin D, a calcium/magnesium supplement along with additional magnesium, probiotics, and, at my dr’s suggestion, CoQ10 and Hawthorne Berry.  Also just ordered the gelatin supplement you recommended.  However, I am trying to help my body heal from cancer and might not take all of these if I were already in great health.

  8. Elizabeth Avatar

    hi, i think that we are not getting enough calcium. i’ve already got some calcium carbonate on order to make toothpaste from. could i use that as a supplement and would it also be suitable for the children (aged 1 and 3)? 
    many thanks 🙂

    1. Wellness Mama Avatar
      Wellness Mama

      Yep, it would be fine, but I’d also take magnesium in equal doses if you are going to take calcium, as most people are actually magnesium deficient and can’t absorb the calcium anyway.

      1. Elizabeth Avatar

        ah ok 🙂
        i have some magnesium powder on order too. would that also be ok for the kids? 

  9. Catherine Lueckenotte Avatar
    Catherine Lueckenotte

    I started taking Align before my celiac was diagnosed (negative blood tests, positive intestinal biopsy), and it almost completely cured my symptoms even before I changed my diet.  I’m pretty loyal to that now. 🙂  My kids take the culturelle powder and a multivitamin.  I also use elderberry syrup for them at the first sign of sickness.  I also take a vitamin, and have recently started chromium picolanate, biotin, b12, and L-glutamine to try to stabilize my blood sugar, which drops even with a low-carb diet.  I also have low blood pressure and low LDL and TriG with high HDL.  I’m just sick of the dizzyness that hits me when my blood sugar drops, but my docs are not concerned.

  10. Anne Avatar

    Coffee depletes magnesium? Yikes.  I take Natural Calm, Vitamin D, fish oil, and some coconut oil but I think I need to add a few more.  Alzeihmers and other mental health issues are heavy in my family tree and I want to do whatever I can, supplement-wise.  I really appreciate this reference list, all in one place–thanks! 

  11. Jennifer Ohaus Bunkers Avatar
    Jennifer Ohaus Bunkers

    Hi! I was wondering what made you decide to consistently take 1/4 cup of coconut oil per day. We cook and bake with it, but I haven’t been sure how much to supplement my diet with it. It’s funny because I’ve been sure to have at least a Tablespoon per day, but then I saw how much you were taking 🙂

  12. K'lyn D'Elia Avatar
    K’lyn D’Elia

    Those are all fantastic.  Just as important, is the solubility of the supplements.  Since the FDA does not require proof, you have to research the science with companies.  Dr. Oz did a show recently on how supplements are not what they say they are and are even hurting people.  I order mine through Melaleuca and in their studies they’re shown to be 10x more available for absorbtion and 5x greater antioxident protection because of the patented Oligo Fructose Complex.  They are formulated just like nature and bound differently so that it ensures easier absorbtion.

  13. Wellness Mama Avatar
    Wellness Mama

    I wouldn’t take calcium or magnesium at the same time as vitamin C (acid+base=soap) so they cancel each other out. The rest are fine to take at the same time thought. Generally, I take the vitamin C, gelatin, cod liver oil in the morning and the probiotics and magnesium at night since they help improve sleep 🙂

    1. Marina Gershon Avatar
      Marina Gershon

      I have been following your website and it is my favorite source for recipes and daily health regiments! Thank you so much for writing and doing great research. I have a question about mixing vitamins- you said “I wouldn’t take calcium or magnesium at the same time as vitamin C (acid+base=soap) so they cancel each other out.” Is there a reference for that because I have found conflicting info and I am not sure what vitamins/minerals cancel each other out?

      1. Debbie L Hawkins Avatar
        Debbie L Hawkins

        I have heard to not take zinc at the same time as magnesium and calcium, that the zinc cancels out or minimizes the effectiveness of the magnesium. I haven’t heard about vit c canceling mag.

    2. tess Avatar

      Thanks for much for this article. I am on a current routine of taking cod liver oil and probiotics first thing on an empty stomach, followed by some warm lemon water and then breakfast. Is it definitely okay to take these together? Since both are quite expensive, I want to be taking them in the best way possible!

      I also take a oil of oregano capsules before bed, under the assumption that I shouldn’t be taking it at the same time as the probiotic because it would kill of the good bacteria along with the bad.

    3. Bill Avatar

      Vitamin C is sold as calcium ascorbate and magnesium ascorbate, so I question that they “cancel each other out, or = soap”.

    4. Barbara Avatar

      I need to know what supplements are good for women over 50 (I’m 61) to take. And can anyone recommend a brand, if that’s allowed? My husband & I are both taking a multi-vitamin, but I noticed that Wellness Mama recommends not taking magnesium & calcium at the same time as Vitamin C – unfortunately, all multi-vitamins are supplements all lumped together into one dose. We also take extra Vit D3, Bilberry, Biotin, and Fish Oil. My hubby complains constantly of Fish Oil giving him gas & loose stools – could this be the case & is there a better way to take in Omega 3’s? Thanks.

    5. Tiffany Avatar

      How many Vit C tablets do you take? You mentioned 2,000mg/day but Pure Radiance is only 120mg per capsule. Are you taking 16 capsules a day?
      Thank you!

  14. Debra Avatar

    I have been waiting for this post! 🙂 I take probiotics but that is it and have been wondering what to ad. Question– are the above all okay to take at the same time? I wondered if any things needed to be spread out through the day… Thanks for the info!!

  15. Kristi Avatar

    I’m taking FCLO, magnesium tablets, and a natural prenatal.  I’m still nursing my 18 month old and I’m also 8 weeks pregnant.  I was also taking an amino acid blend and putting maca in my smoothies but stopped those when I found out I was pregnant.  Do you think I should keep taking the maca and aminos?  I notices a major decline in energy when I stopped.

    1. Wellness Mama Avatar
      Wellness Mama

      Unfortunately, Maca isn’t safe for use throughout pregnancy, though the amino acid blend could be ok, but I’d check with your doctor or a natural health practitioner who knows the brand.

    1. Wellness Mama Avatar
      Wellness Mama

      I’ve tried Mercola’s and his were pretty good too, but I definitely like BioKult better than his. I’ve also heard that you should occasionally mix it up and take a different one as they all have different strains in different concentrations.

    2. Sherryl Avatar

      I use Mercola and they’ve helped me a lot. Mercola’s probiotics survive well in the presence of gastric fluid. I haven’t tried BioKult but will change it up by trying that kind. Whatever kind you try, just do due-diligence research and get a quality kind. Good luck!

  16. Shannon Briggs Avatar
    Shannon Briggs

    Thanks for the article! Magnesium is certainly a big deal as are the Probiotics.  I’ve found that Body Dynamics Total Digestion is a great probiotic and digestive enzyme combo.  It’s a big part of our better health as we’ve switched off processed food and have lost almost 200 lbs together. Thanks for the many great tips Wellness Mama!

    1. Wellness Mama Avatar
      Wellness Mama

      I think chemistry wise, it would be fine, not sure how the texture/taste would be, but please let me know if you try it!

      1. alizarin Avatar

        Hello. I started taking gelatin because I wanted my skin has been rather dry. I noticed a difference with my skin after just two days. My face felt softer than it had in years.

        I have a recent ankle injury and have have also started taking Natural Calm magnesium in powder form. I have read that you can mix the two without any issues.

        I’ve been mixing Natural Calm into my gelatin drink after I add some hot water into it, and it works just fine and improves the taste of the gelatin : ) I drink one cup in the morning on an empty stomach (1 tablespoon of gelatin and 2 teaspoons of Natural Calm), as well as before bed (two hours after I have eaten).

        I’ve also tried using gelatin as hair strengthening treatment…..even after one treatment, I’ve noticed a difference. I used the recipe from your site. I only wash my hair once a week so I’m excited to try it again soon : )

        Thanks for all of your wonderful posts. I’ve learned quite a bit and feel more empowered.

      2. Brittany Avatar

        What happened to the great lakes Gelatin you were taking?

    2. Mary Avatar

      Yes I have mixed natural calm with gelatin and some OJ and it came out great. Can’t remember the ratios but found recipe on Pinterest.

  17. Michelle Hewitt Avatar
    Michelle Hewitt

    The only ‘supplement’ I take is Juice Plus+. Have you heard about it? It’s fruits and veggies in a capsule form (for me) and gummies (for my kids). NSA has found a way to juice, dry and capsulize 17 fruits and veggies, to help bridge the gap between what I’m eating (and my kids) and what we should be with regards to fruits and veggies. Eating Paleo alreayd, we eat a lot of vegetables, but I know we aren’t meeting the 7-13 servings a day…we take Juice Plus+ to bridge the gap. 🙂 I am so passionate about the benefits that Jucie Plus+ provides, it’s even more awesome to be backed up by 22 peer reviewed and published scientific studies. I even have my own site to help share the information I’ve leared… And I have Paleo, and Wellness Mama to thank for sending me down the road of nutrition. 🙂 So thank you!

    1. Lisa Avatar

      I used to take juice plus the fruit and veggie ones, when I was teenager. My parents are big health nuts and still are. I am glad to know that I was not the only one in the world that used them too. Where do you get yours from?

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