The Top Supplements I Actually Recommend to My Patients
If you’ve ever walked into a supplement aisle (or scrolled Amazon) and felt overwhelmed, you’re not alone. With thousands of products promising to fix everything from fatigue to aging, it’s hard to know what’s actually worth your time—and your money.
As Dr. Laura, I keep things simple and evidence-based. I don’t recommend trendy powders or overpriced fads. Instead, I focus on foundational supplements that support real cellular health, hormonal balance, and longevity.
Here are the top supplements I consistently recommend to patients in my practice—and take myself.
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1. Magnesium Glycinate
Magnesium is involved in over 300 enzymatic processes. Most people are deficient due to stress, poor soil, and caffeine.
Why I Recommend It:
• Supports sleep and relaxation
• Eases muscle tension and cramping
• Reduces anxiety and migraines
• Gentle on the gut (unlike magnesium oxide)
How to Use: 200–400 mg at night, ideally magnesium glycinate or bisglycinate.
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2. Vitamin D3 (with K2)
Vitamin D is technically a hormone, and most of us are low—especially if we live in northern climates or use sunscreen regularly.
Why I Recommend It:
• Immune regulation
• Hormone and bone support
• Mood stability
• Reduces inflammation
How to Use: 2,000–5,000 IU daily with food, paired with K2 for proper calcium metabolism. Always monitor levels.
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3. Curcumin (Turmeric Extract)
Curcumin is the active anti-inflammatory compound in turmeric, but it needs to be in a bioavailable form.
Why I Recommend It:
• Reduces joint pain and muscle soreness
• Lowers inflammation markers (CRP)
• Supports brain and heart health
How to Use: 500–1,000 mg daily with black pepper extract (Bioperine) or liposomal forms.
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4. Collagen Peptides
After age 25, collagen production begins to decline. I use this regularly with patients focused on skin, joint, or gut repair.
Why I Recommend It:
• Improves skin elasticity and hydration
• Supports gut lining and joint recovery
• Complements hormone therapy
How to Use: 10–20g daily in coffee, smoothies, or broth. Look for grass-fed, hydrolyzed collagen.
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5. Omega-3 Fatty Acids (Fish Oil or Algal)
Most diets are too high in omega-6s and too low in omega-3s, leading to inflammation.
Why I Recommend It:
• Cardiovascular and brain health
• Mood regulation
• Hormone and skin support
How to Use: 1,000–2,000 mg EPA/DHA daily. Choose a high-quality, third-party tested product.
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6. Creatine Monohydrate
Yes, it’s for more than just bodybuilders. Creatine is one of the most researched supplements out there—and it’s safe and effective for midlife health.
Why I Recommend It:
• Supports lean muscle and recovery
• Enhances brain function and mood
• May reduce fatigue and improve metabolism
How to Use: 3–5g daily, mixed in water. No need to cycle or load.
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7. B-Complex (Methylated)
Many patients have MTHFR or difficulty methylating B vitamins. A high-quality B-complex supports everything from detox to neurotransmitter balance.
Why I Recommend It:
• Energy and adrenal support
• Mood regulation
• Hormone detox and liver function
How to Use: Once daily in the morning with food. Look for methylfolate, not folic acid.
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Bonus: Personalized Add-Ons
Depending on labs, I also recommend:
• Zinc + Copper (especially on testosterone or hair peptides)
• Iron (if deficient)
• Ashwagandha or Rhodiola (for stress/cortisol support)
• Probiotics (for gut balance and immunity)
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Quality Matters
I always vet supplement brands for third-party testing, absorption, and ingredient integrity. Just because it’s on Amazon doesn’t mean it’s effective—or safe.
You can shop trusted supplements through my personal Fullscript or Wellevate dispensary, or I can help you build a protocol during your visit.
– Dr. Laura
