Happy Wednesday, friends!
Today, I am finally going to talk about SUPPLEMENTS 🙂 .
This has been the #1 “please blog about” topic over the last year.
Why has it taken me so long to discuss?
The honest answer is that I’m still trying to figure them out myself.
Years ago (I can’t remember but I think 2016 or maybe 2017?), I made a New Year’s resolution to “take more supplements/vitamins”. Did I visit my doctor, look at my own labs, educate myself? No. I spent the entire year doing what you would imagine…I read one book on the topic, took a whole bunch of random vitamins and made myself nauseous.
The next January, I shared with this audience that my “new” New Year’s resolution was to stop taking supplements and just pray about my health. That was said ‘tongue and cheek’, but really, I stopped taking any supplements.
Fast forward to 2023…
As you now know, I discovered the Everyday Wellness podcast hosted by Cynthia Thurlow and began this new chapter in my life where I am PASSIONATE about women’s health and wellness. It is my new hobby/calling/favorite thing to learn about/talk about/share. As I’ve learned and grown and actually spent time visiting with my doctors and UNDERSTANDING my labs (something I never took the time to do in the past), I have safely and with efficacy added supplements into my daily routine.
Things to note:
1: This continues to be a process by trial and error. I continue to tweak/modify/add/subtract supplements based on how they make me feel/if I see results on my lab work/if I find them beneficial or not.
2: I continue to try different brands of supplements as I know now that not all brands are the same nor do they have the same effect on me as an individual.
3: I get “supplement fatigue”. I get tired of paying for them (they’re not cheap!), I get tired of taking them…I flat out just get tired of them. I hear on podcasts and read in books that this is very common. What do I do when this happens? I personally have learned to take a few days off (maybe once or twice a week or when I’m traveling) or I go back to my doctor/my lab work and look at which ones are really moving the needle and which ones are not and adjust accordingly.
4: I still get OVERWHELMED by all of the options. I know that there are so many things that I could/should be taking that I’m not, and honestly, I’ve had to just let that go. I am personally trying to figure out where my deficits are how I can supplement my diet with things that improve those first and foremost. I just cannot get stressed over “what else I could be doing”.
5: Just like most things, I’ve found that consistency is the key. I am consistent with a supplement until it no longer benefits me/I decide it’s not a good fit for me. I typically go through the entire bottle before making that decision (so often a month). I consistently take them at the same time each day and don’t skip days unless I’m feeling “the fatigue”. I personally think a consistent routine is the best way to see what’s working/not working.
Over the last 18 months the list is LONG of things I have tried and after a while found unbeneficial for me. I am not sharing that list today (maybe another post!), but honestly, it doesn’t even matter because YOU should take what YOU need to take and not what I take (or don’t take). We are bio-individuals, so let’s do what works best for us and us alone.
Here is what I’m currently taking…
…you better believe it 🙂 .
You guys, Nutrafol was the supplement that got me really on to supplements. When this brand reached out to me two years ago and asked if I wanted to try it, I said sure. I try a lot of things as an influencer and many of them never make it here to my actual website. I tried this though and after only three weeks, I saw results which made me say YES YES YES when they asked if we could partner together. What I noticed first was how little I was shedding. Then, I noticed how my hair and nails were growing in shinier, thicker and more full. Two years later and my hair is simply not the same as it was before I started taking it. I take Nutrafol every single day after I finish my lunch and personally swear by the results.
Please note, this is that this is the perfect example of trying supplements and seeing which ones work really well for you and which ones don’t. I take the “vegan” Nutrafol because I’ve tried taking fish oil (or supplements that include fish oil) now FOUR TIMES and all four times my scalp has gotten extremely oily after only a day or two. Fish oil is just not a good match for me. I take it and my scalp is really oily, I stop taking it and my scalp is normal. I know so many people that swear by fish oil (which is awesome!), but it’s not a good fit for me. Don’t feel pressure to take something that is clearly not working for you just because “everyone else loves it”.
I take 5000 IU of Vitamin D every day after lunch because based on my labs, when I don’t, I’m deficient. I am working so hard to build strong bones, so the last thing I want is to be deficient in this particular vitamin.
I am a big big fan of Alpha-GPC. You guys, I am personally most concerned about my brain health. I understand that cancer or cardiovascular disease could affect me at some point, but they don’t “scare” me as much as the diseases that involve the brain. I want to be as cognitively healthy as long as I can, so I am very aware of supplements (and there are many!) that support brain health. I take this after lunch.
I often pick and choose which supplements I take with me on vacation (because I don’t take them all), but I always take Mitopure with me. I *think* I’ve been taking this now for about 18 months, and I truly love it. This is a Urolithin A supplement that protects cells from age-associated decline. I don’t know how to describe it, but I personally think it has made me stronger, less fatigued, more cognitively sharp…it’s been a game-changer. I also take this one after lunch.
I have gone between so many different pro/prebiotics and enzymes over the last two years. I have tried so many things to promote good gut health (something I’m constantly striving for), and on that journey, I started using Masszymes. You guys, these have been super effective for me. I take them every day after lunch and absolutely love the results. I’m not saying I couldn’t add another pre/postbiotic to go along with them (I could!), but right now, I’m not. These are very effective for me.
My lab work tells me I need to supplement with DHEA…which makes sense because I’m a post-menopausal woman supplementing all of her sex hormones. I have heard countless podcasts and read countless books about how aging women benefit from additional DHEA. I’m here to say that when I don’t take it, my labs reflect it…so I always take it.
Now, I hate to play favorites buuuut…
…this Magnesium 8 is currently my very favorite 🙂 . You guys, you know that sleeping well is a big goal/priority of mine now, and I’ve tried several different things and have determined that for me, taking magnesium about 15 to 20 minutes before bed has helped me fall asleep and stay asleep better than anything else. I just ADORE it!
Other supplements I take each day…
…creatine! Gosh, what does creatine not do?! It supports bone health, brain health, sleep, muscle building, jet lag…the list is so long. I either add creatine to my protein smoothies or…
…I just drink it with water.
I think I started taking AG1 almost two years ago too. I *try* and drink this every day while I’m making my lunch. It’s just a really easy way to break my “fast” while also packing in a whole bunch of nutrients.
Other things I love and add in to *most* days…
…LMNT, of course! I did an entire blog post on LMNT and how it helps me stay hydrated. I drink it both hot or cold and LOVE it!
I’ve mentioned this many, many times, but I am aiming to get at least 100 grams of protein in every day and one of the ways I do that is by…
…drinking protein every day. My very very favorite brand is Clean Simple Eats. I have purchased many of the flavors and have liked them all, but I LOVE the chocolate peanut butter one the most 🙂 .
Today, I’m also sharing…
…exactly how I make my protein smoothie too should you want to know the deets. You can see that HERE.
And finally…just as a reminder, I am a HUGE believer in hormone replacement therapy for women. I don’t think a post like this would be complete without me mentioning that HRT has changed my life. I have been on it now about a decade and plan on being on it the rest of my life. If you are going to visit with your provider about lab work, I encourage you to discuss HRT with them. I’m not talking about taking birth control pills, I’m talking about genuine HRT for women. I’ve tried creams, pellets and injections over the years, and I encourage you to get your labs done, have a genuine conversation with your doctor and consider your options too. I have an entire post dedicated to THE HORMONE FIX book which I hope you find helpful if you don’t know where to start plus MANY DIFFERENT POSTS on the topic as well.
So that wraps up PART ONE on SUPPLEMENTS! But wait?! What about Andrew? What about my kids? What supplements (if any) do they take? I’m going to save that for another edition. In the meantime, if you have any questions, please drop them below.
Happy Wellness Wednesday, friends! I’ll see you tomorrow! xx
Stephanie says
Do you see a local functional medicine doctor for your labs? I keep thinking I should find one, but there are so many online too!
Mix and Match Mama says
I now have both. I changed my general practitioner to a functional provider (should I get sick, need some medical care, want a check up), but my HRT doctor (the amazing Dr. Chris Riegel!) does my labs.
Elspeth Mizner says
Thank you for all the information and for sharing what works best for you! So glad you are on this wellness journey!
http://www.elspethsdaybyday.com
Sarah Shaneyfelt says
I’m so glad you’re sharing. your supplements! It’s so easy to get overwhelmed because like you said, there are so many options!!! I’ve been taking magnesium glycinate before bed since late 2019 and it helps me sleep so well! I can tell if I forgot to take it one night. I take it with my Vitamin D3. I also take liver capsules each morning instead of iron pills, and I can tell a huge difference in my energy throughout the day. Creatine is something I’ve thought about taking because every podcast I listen to says its great for brain health. Don’t you have to make sure you drink a lot of water when you take it? And is that throughout the day or just when you take it?
MeetTheShaneyfelts
Mix and Match Mama says
I typically take my creatine either in my smoothie or in a regular bottle of water. I drink a lot of water throughout the day, so I’m pretty hydrated regardless.
Karen says
Wow! I am a little older than you, but am so glad you mentioned the overwhelmed factor and the fatigue aspect, Good supplements can be hard on the wallet! I liked your emphasis on staying consistent and paying attention to how you feel while taking them, Thanks for a great post !
K.K. says
Thanks for breaking this all down! It’s always been overwhelming considering all the choices, but I’m glad you’ve shared what works for you and that it’s been a process.
Mollie Lieux says
Do you take just a multivitamin? If so, what brand?
Mix and Match Mama says
That’s what my Nutrafol does. It rounds out with so many vitamins and nutrients.
Jessica says
So Nutrafol isn’t just for thinning hair? I have never checked it out b/c most posts I’ve seen are showing off how great their hair is now and I already have very thick hair.
Mix and Match Mama says
Yes! Nutrafol most certainly has other benefits outside of just hair and nails.
Jamie says
This is a fantastic post, thank you! I’m going to look into adding DHEA. I struggle a little bit with when to take everything, and end up totally overthinking timing. Do you just take everything all at once after lunch usually?
Mix and Match Mama says
I take all of the pills after lunch (typically I wash them down with my creatine) and then the magnesium before bed.
Kacey says
I’ve been waiting for this post!!! I love being introduced to new things and supplements, like you said, can be so overwhelming to read/learn about! This post is incredibly helpful and thought provoking. Adding several of these to my “learn more about” list, especially magnesium because Lord knows I could use some help in the sleeping department. Also wanted to share a couple of my favs…
Just Ingredients for protein powders
Instant Hydration for electrolytes
Also a fan of Nutrafol – originally tried this one because of an IG story of yours I saw many months ago! Clicked that link FAST! =)
Sheaffer says
Well, one thing is clear. I need to up my supplements game.
Erika Slaughter says
BAHAHAHAHA! Me too!!
Kristen says
Thanks for this post! I need to get on the supplement train! It won’t let me click on any of the links though? Not sure if anyone else is having a problem w/ that?
Mix and Match Mama says
I didn’t link anything because it’s just not necessarily brand specific as much as “supplement” specific. I don’t know? It’s so bio individual.
Kristen says
Thanks, I realized that after I wrote the comment, lol! Did you try each supplement one by one to see what worked and what didn’t. If you took them in beginning how did you know which one was making you feel gross and which ones were working?
Mix and Match Mama says
That’s a great question! I started slow…first just Nutrafol and then, I started adding them one at a time (or removing them one at a time) to see what worked and what didn’t.
Kristen says
sorry , one more question. How long do you give each supplement before you figure out if working or not? A month?
Mix and Match Mama says
I typically give it the entire bottle which is normally about a month.
~B~ says
I just recently ordered fiber from The Pause and will have to look into the creatine. Thank you, Shay!
Elisabeth Hogue says
SO much helpful information! How often do you recommend having lab work done to stay on top of this? Thx!
Mix and Match Mama says
With my HRT, I get a full lab workup twice a year (more if I feel “off”). I think even going annually for a comprehensive work up and then comparing that to the previous year’s and so on would be very beneficial.
Ashlea says
Are there specific labs you are requesting from your doctor and how often do you update those results?
Mix and Match Mama says
I might be forgetting some but TSH, Hemoglobin A1C, Uric Acid, a complete metabolic panel, lipids, iron, testosterone, thyroid, estradiol…and more! It’s a full workup and very comprehensive every time.
Laura says
I am also a fan of the Vegan Nutrafol. I am just around the six month mark and am beginning to see improvements. I did not want to take the normal version as it has biotin and I have read that biotin supplementation can throw off your labs and I do not want that stress. 🙂 I like creatine and have read about all of the strength benefits but haven’t found a dose that isn’t constipating, ha! Thanks for sharing!
Gina Gryzlo says
I soooo want to get on the vitamin bandwagon, but the thought of having to swallow ALOT of pills that large scares me 🙂 Why are they so dang big!?!? We love LMNT over here…..I am going to look into Nutrafol and Creatine next!
Mix and Match Mama says
I get “swallowing pills” fatigue. I totally understand!
Ashley D says
Great recommendations! I love Just Ingredients protein and electrolytes. They have no natural flavors in them which is important to me (since natural flavors could literally be anything – made in a lab and they don’t have to disclose what they are). I also take NAC almost every day. Dr. Axe has a great article about NAC and the benefits. Have you looked into Beef Organ Supplements? Lots of great benefits too! 🙂
Mix and Match Mama says
I haven’t, but I certainly will now!
Emily Maybin says
Love this post!! I am working on this and I, too, feel like it is always changing or evolving. Did the creatine cause bloating or anything? If so, when did it subside?
Mix and Match Mama says
It didn’t for me, but I’ve heard many experts discuss this and the ones I’ve heard have recommended starting small (like 1 or 2 grams) and working your way up.
Nicole says
Love this! We are traveling soon, I’m curious which ones you do travel with? And also, you just take the digestive enzyme once a day? Mine is before every meal and it’s just annoying. Thanks!
Mix and Match Mama says
This digestive enzyme is once daily (three capsules). When I travel, I always bring my Mitopure and digestive enzymes but I’ll flex the others. I try to bring packets of AG1 and creatine with me too.
Addy Robinson says
yasss Shay giving the people what they want! 🙂
I want to share this in case it helps even one other person…awhile ago I started developing really bad acne out of the blue. Wild breakouts, deep, painful acne. It was terrible and I am WAY too old to be dealing with acne?! (you should not have to be mitigating wrinkles and acne at the same time, just sayin!) I went through trial and error with every single product touching my skin then finally landed on with my dermatologist that it was whey protein. She said most people are totally fine with whey but with a small portion of people it is a huge acne driver. I stopped the Clean Simple Eats and went to a pea-based vegan protein.
I also stopped Nutrafol because the high levels of biotin can also be an acne irritant. My derm. has been favoring low doses of oral minoxidil and has seen better results with most everyone vs. Nutrafol, and it is far less expensive as a generic drug that’s been around forever. (I have not tried it yet)
I’ll also add Zinc supplements have many benefits, including extending the effects of Botox!
I saw a noted increase in energy after my first month taking beef liver (https://www.amazon.com/dp/B07Q2FXRJP?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_1)
Thank you, Shay! So much of this is trying and seeing what is working and what is not.. but you’re right, they’re an investment.
sandi says
I want to echo the minoxidil and finasteride combination in prescription form. My dermatologist prefers it to Nutrafol because of the studies that have gone into it. But Nutrafol does contain other things the concentrated prescription does not so you would need to add those supplements in another form. I’ve used the prescription combo for over a year and it works great for me.
Brianne says
Hope this information helps!
Taking vitamin K2 with vitamin D is important because vitamin D helps your body absorb calcium, while vitamin K2 ensures that calcium is properly directed to your bones and teeth instead of accumulating in your arteries. This combination supports both bone health and cardiovascular health.
https://a.co/d/5KmSULl
Mix and Match Mama says
Thank YOU!
Susan Taylor says
I echo the Vitamin K2 support! The only reason I read through the comments was to make sure someone addressed it.
Amy says
What type of doctor do you see to keep up with the supplements, family doctor or the doctor that does your HRT? I feel like every time I go in and discuss issues I ‘m having they do blood test then tell me everything looks good and that’s it! I have thought many many times about seeing the doctor you have mentioned time and again on your blog but don’t know how that would work with me being out of state.
Mix and Match Mama says
I cannot recommend Dr. Riegel enough. I see him for bloodwork twice a year for my HRT, and he personally calls me to go over all of my test results PLUS I also ask him to email them to me so that I can use them as a reference point any time I read a book/listen to a podcast when another expert mentions a certain lab (I’ll pull mine up and compare). For me, having those labs and really looking at them and comparing them every six months has been a huge game changer for me.
Amy says
Thank you so much! I just might have to give the wonderful Dr. Riegal a call!! I do my labs once a year but all I get is a call that says everything is great! Then why do I still feel so sluggish all the time.🤷🏼♀️
Mix and Match Mama says
He’s amazing! Call him!
Alison says
Amy- this was me a couple years ago! But after seeing a different medical provider who specializes more in wellness and HRT, she told me that often times we’re told everything looks good because it’s normal for our age. So in theory, it is good. However, our symptoms represent that it’s not necessarily OPTIMAL. Once I started tracking with that perspective I understood my health better. I’m now 44 and my labs may reveal normal for my age/stage of life but not optimal to feel my best. If that makes sense! So maybe consider seeing someone who specializes in hormonal health to help you identify areas where you can focus on improving with correct supplements and/or HRT.
Nova says
Oh don’t even get me started with this. Many physicians just look at the lab reference range to identify “normal” and do not take into consideration what is your personal normal? What is normal amongst women peers? What is normal vs optional? If you’re not feeling well and your doctor’s aren’t listening by telling you your fine you have to find new doctors, your health depends on it
Mix and Match Mama says
PREACH!
Dawn Brunink says
I was feeling sluggish a few years ago and ended up being diagnosed with Sleep apnea. I thought I was getting good sleep at night, but it wasn’t until I started using a Cpap machine that I realized I wasn’t!
Paula Hobbs says
I’ve been on the fence about Nutrafol, and I just ordered. I have an appointment to start my HRT journey this month. Thank you for sharing your journey with us. I look forward to discussions within this sweet community.
Jessica says
I swear to goodness creatine has been the biggest game changer for me! Oh my gosh, my sleep as improved, my lean muscle mass has improved… it’s such an amazing supplement.
And nutrafoil, my hair and skin have never been happier!
Jess says
Not a supplement but the other day you posted a cup of matcha on your instagram? Curious to what brand that was? I love matcha but haven’t found one I like at home yet!
Mix and Match Mama says
I am using the one from Shayna’s Kitchen, and it’s delicious!
sandi says
Wow, such a great post. I need to look into some of these that I am unfamiliar with. Preventative measures even if costly can stave off much more costly medical procedures and events later. Although my primary doctor is not considered a functional medical physician, she is willing to have conversations about supplements, vitamins and those extra things we need for a healthy body.
Some of the books and resources you have recommended I would never have found without this community. This will be a post I reference again and again.
Michele says
Have you ever had a dexa scan for your bone density? You say you are taking DHEA & concerned about your bones. Also, is your HRT a estradiol patch, or are you still doing injections? 5000 iu of vitamin D every day is very high, and I have been told anything over 4000 a day can lead to toxicity. Also, are you ever concerned that taking so many pills every day can lead to kidney issues, or is your Dr. checking your kidney function at your checkups?
Mix and Match Mama says
I am going to have a dexa scan! I’m very excited about it. I will report back. I’m taking DHEA and the vitamin D (at the 5000) based on my most recent lab work and my kidney function is well within the normal range. Dr. Riegel suggested the dosage on both, so I trust it’s what I need. I give myself an injection every week for my HRT. Everything I’m doing is based on my labs and discussed with my provider (or at his recommendation).
Ellen says
I was curious about this — and whether you do anything to boost calcium.
I am petite like you, and my ethnic heritage is known for having poor bone density. I suspect mine could be better. But I haven’t gotten a scan yet.
I also don’t love dairy. Do you eat much dairy?
Mix and Match Mama says
I love, love cheese, but other than that, I don’t eat a lot of dairy.
Taylor says
Hi Shay, Long time read her first time commenter 🙂 What is the advice on when to start taking HRT? Of course I will message my doctor too. I’m only 36 but I’m postpartum x 3 haha. Does that matter?
Mix and Match Mama says
I am so happy you commented today! I started taking it when I was in my early 30s because my hormone levels were way off AND I just didn’t feel like myself/100%. I think the first step is to find a doctor who is well versed in HRT (not necessarily your OBGYN) and get your lab work done. From there, your doctor should have opinions/strategies moving forward.
Erika Mills says
Supplements are my JAM to talk about! Nearly every single person is low in Vit d and needs much higher doses to even retain their levels (check out the European guidelines for it because the U.S. once’s haven’t been updated in WAY too long). Also you can get higher dose in a prescription and only have to take it weekly vs daily.
A huge tip I got last year is that MANY supplements can be taken via IV. I now go see my functional doc once a month for an Iv drip and sets me up for most of my deficiencies. It’s about $20 more than a monthly supply of my supplements but nothing goes to waste. Highly recommend for the fatigue!
And lastly many supplements do not get absorbed by your body (looking at you gummies filled with sugar) so def adjust as bloodwork tells!
Love that you’re sharing this!
(PS outlive is now on Spotify audiobook and I’m on chapter 8 during my 3 mile walks. WOW! Next to the Bible maybe best thing I’ve taken from your blog in the last 12 years!)
Mix and Match Mama says
YAY!!!!! Well this entire comment makes me so so happy!! Thank YOU for sharing! Enjoy the rest of Outlive 🙂 .
Faith says
Thanks for sharing! It is very overwhelming and I also get tired of taking supplements/vitamins.
I am 51, almost 52 but still in perimenopause. I see a general doctor for labs and GYN for physicals. I’m wondering what questions I should ask, at what point I should have more levels checked (other than basic cholesterol, etc). I am also considering seeing a functional doctor.
Ashley Kuczynski says
What benefits have you noticed from taking Crea? Did you see the scale go up as a result of taking it? I’ve heard it’s great but am apprehensive about potential weight gain.
Mix and Match Mama says
I have never been one to use a scale, so I don’t know about specific weight increases, but my health goal is muscle and strength and for that, creatine has really helped. I’m personally trying hard to get stronger, and I have found results with lots of protein, heavy weights and creatine.
Michelle says
Hi Shay! Please look into K2 with the vitamin D 🙂 K2 is like the transmitter where it takes the calcium to the bones instead of elsewhere. They have this exact supplement on Amazon with K2 in it 🙂
LeAnn says
Thank you for saying the comment about fish oil making your scalp oily, I just put 2 and 2 together and I think that may be causing my greasy scalp too! I’m gonna try stopping and see if that helps.
Mix and Match Mama says
Oh my gosh, I first realized it the summer of maybe 2012? The entire summer, my hair stylist and I thought it was the chlorine in the neighborhood pool. We could not figure it out until someone asked me if I took fish oil. I had started and bam, that was it!
Susan says
I am 65 and very interested in learning about supplements. Would you be willing to share with me a starting point to begin a journey to better brain and body health? Does your mom take many supplements?
Mix and Match Mama says
My mom is slooooooowly starting to think about things like this. She is now drinking creatine which I consider a HUGE victory for her health. I would start with a book if I were you. Have you read The Hormone Fix by Dr. Anna Cabeca? That’s a really good one.
Tish says
Thank you for taking the time to share this, Shay! So much good information! I am taking some of these as well but wanted to ask if you take Turmeric. I am peri-menopausal at age 49 and have been recently told I have “frozen shoulder” and am going to physical therapy for it. The therapist recommended starting Turmeric for an anti-inflammatory. Wondered if you had any experience with it. Thanks again! You always bring so much joy to my day! 🙂
Jeanette says
Very much appreciate this post! It really can be overwhelming with so many different brands out there. I have tried quite a few different Magnesiums, and even though I take it everyday, still not “sold” I’m using the right one or the right amount 🤷♀️
Wendy G says
Something to consider. I was taking DHEA based on a recommendation from my Dr. I took it for over a year. I noticed my hair was getting thinner and thinner and falling out by the handful. I tried taking Nutrafol but it gave me terrible diarrhea so I had to discontinue it. I finally called my doctor and she told me to stop taking the DHEA. I’ve been off the DHEA for five months now, and my hair is back to being thick and is no longer falling out!
Mix and Match Mama says
Really?! That’s so interesting!
Kimbrough says
The per month cost easily could be a car payment, right?
Mix and Match Mama says
It gets aggressive, right?!
Deb says
This post was so helpful to me – I take a few supplements but this provides new ideas for me to add.