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Do Supplements Really Work?

Supplements can be confusing. There are so many of them on the market- some with weird and obscure names, and others that are painted to seem like they could literally reverse aging or give you superpowers. If you didn’t already know, I am not a big fan of supplements in general. This has not always been the case- in fact, up until recently, I was throwing money at supplements to try and fix my problems. I still sometimes catch myself wondering if “X” supplement might actually help me achieve my goals. I get it. Their marketing is strong, and their approach is stronger- targeting vulnerable people who just want to improve some aspect of their health, nutrition, or fitness.

The truth is, most supplements really have no business in your body until you are crushing enough veggies per day, eating enough protein, drinking enough water, and sleeping enough to support your activity levels. There’s a lot that goes into your body’s ability to absorb the nutrients from those supplements, and even with good intentions in mind, you might be throwing money away rather than getting what you paid for.

Supplements are meant to do exactly what their name suggests: supplement your diet and lifestyle- not replace what real food and exercise will do for you. That being said, there are a couple that might be beneficial to take as part of your daily routine to help with inflammation, recovery, sleep, and overall health and wellness. *Notice I said a COUPLE, I do NOT endorse very many added things in your diet. I’d rather you focus your time, energy and money on daily movement and whole,high quality foods. But that being said, I do believe in two supplements specifically that I recommend for almost all my clients because I do really think they are necessary.

So what are they?


Omega-3 fatty acids are made up of EPA, DHA, and ALA, and are found mostly in fish like Salmon, Sardines, Mackerel, and a few others. If you don’t eat a diet high in fish, you might want to consider supplementing Omega-3s to help with joint health, heart health, and overall inflammation in the body. The Standard American Diet is full of Omega-6s, and if you have too high a ratio of Omega-6 to Omega-3, that’s where inflammation, discomfort, and disease can start to kick in. There isn’t an official optimal ratio of Omega-6 to Omega-3, but if we can keep them as close to balanced as possible, we are on a good path.

Look for a high-quality, third party tested company for your Omega-3 supplement. I like Puori O3. They have been featured on the Clean Label Project Studies for Protein Powder, and their supplements are always sourced from the highest quality sources.


Magnesium has a myriad of uses, but they all lead back to muscle recovery, bone health, and improved sleep. It acts as a natural relaxant, reducing the amount of water retained in the body, and reducing cramping of muscles. Magnesium is really great for Women with really bad PMS, but it is also widely used with high-performing athletes, because of the effects it has on muscle recovery.

Magnesium is a tricky one, though, because if you scoop a poor-quality Magnesium, you run the risk of destroying your digestion for the few days that you take it. You want to make sure you’re looking for a Magnesium made from plants, rather than synthetically produced. Magnesium sourced from plant material is going to be much better absorbed than something made in a lab, meaning your body will actually utilize the nutrients, rather than pushing it (and everything else in your stomach) out.

I also really happen to like Puori M3 (not sponsored or linked with them, I just have had really great experiences with their products).

If you don’t want to take capsules, you can also try Calm Magnesium Powder, however because it is meant to be mixed, it is a blend of Magnesium, so it may not be as easily absorbed by your body.

I have tried both, and can notice a minimal difference, so if you’re someone that hates swallowing pills or capsules, a powder might be a better option for you.

If you find yourself inundated with options of supplements to choose from, take a step back, and ask yourself if you really are honed in on your nutrition, sleep, and daily movement before reaching for that "quick fix."