Supplements I take

As a medical student and dietitian, I’m a big believer in a food-first approach, but I also know that even with a balanced diet, some nutrients can be hard to get in optimal amounts. Below are the supplements I personally take, why I take them, and a few recommendations if you’re considering adding them to your own routine.

Calcium: bone health
Multivitamin
CoQ10 w/ PQQ
NAC
probiotics
Vitamin D3
Alma

Why I take these supplements

Calcium: I take calcium primarily for bone health. As a 26-year-old woman, I’m aware that bone density gradually begins to decline after our early 20s. Research suggests that maintaining adequate calcium intake early on helps strengthen bones and prevent issues like osteoporosis later in life. Adults generally need around 1,000–1,200 mg of calcium daily. I know I don’t consistently meet that through diet alone, so I supplement with 600 mg about 4 times a week (I admit, I forget sometimes 😅). Exercise, especially resistance training, is also key for bone strength.
Multivitamins: I personally don’t think everyone needs a multivitamin if their diet is balanced, whole foods should always be the foundation. However, I take one because the formula I use is rich in antioxidants and potent micronutrients, which can be helpful during periods of stress or long study nights. The multivitamin I take is quite strong, probably better suited for older adults or those with absorption issues, so I only take it 2–3 times per week instead of daily. These are the multivitamins I take –> Multivitamins (you can click on the underlined for the link)
CoQ10 with PQQ: This is one of my favorites! CoQ10 supports cellular energy production and antioxidant protection, while PQQ (Pyrroloquinoline Quinone) helps your body create new mitochondria, the “powerhouses” of your cells. I take this combo to support energy and recovery, especially during medical school when sleep can be inconsistent. It helps my cells function more efficiently even when I’m running on minimal rest. CoQ10 + PQQ is also great for older adults, post-op recovery, and anyone experiencing fatigue or oxidative stress. This is the CoQ10 that I take –> coq10 with pqq
NAC: NAC is a powerful antioxidant and a precursor to glutathione, one of the body’s main detoxifiers. It supports liver health, immune function, and respiratory health, and can even help reduce inflammation. It’s one of those “all-around good” supplements that supports overall wellness, especially helpful during stressful or sick seasons.
Probiotics: Gut health is everything. Probiotics help feed and balance the beneficial bacteria in your gut, supporting digestion, immunity, and even mood. Since stress, poor diet, and antibiotics can all disrupt gut flora, I take probiotics regularly to maintain a healthy microbiome.
Vitamin D3: Vitamin D is essential for bone health, immunity, and hormone balance. Most doctors recommend levels of at least 30 ng/mL, though many studies suggest that optimal levels fall between 50–80 ng/mL. If your vitamin D is low (<30), you might benefit from 5,000 IU daily for 2–3 weeks, then retest you D3 levels. If your levels are within range, 1,000–2,000 IU daily is usually fine for maintenance. During the winter months or if you’re not in a sunny area, I recommend 2,000 IU daily. I use NatureWise D3 + K2 Vegan –> NatureWise D3 + K2 Vegan, since K2 helps move calcium from your blood into your bones, a perfect partner to D3.
Amla (Indian Gooseberry): I have slightly low HDL (the “good” cholesterol), which seems to run in my family. I take an Amla-based supplement called Advanced Lipid Control, and it’s helped increase my HDL by about 4–5 points in just one month. Amla is rich in vitamin C and antioxidants, and has been shown to support healthy lipid levels and cardiovascular function.

Supplements I would suggest

Calcium + Vit D3 + Vit K2 – Great for bone support. (Vitamin D helps move calcium from the gut to the bloodstream, and vitamin K helps move it into the bones.)
Mary Ruth’s Multivitamins – Excellent for men, women, or kids. Multivitamins aren’t mandatory if you’re eating well, but they can help fill small nutrient gaps, especially for B vitamins.
CoQ10 with PQQ – Great for energy, recovery, and cellular support.
NAC – Supports detoxification, immune, and respiratory health.
Probiotics – Helps maintain healthy gut flora, digestion, and mood.
Naturewise D3 NatureWise D3 + K2 Vegan – the vegan option has K2 in it which helps with bone health. vitamin D3 is needed to move calcium from the gut to the blood and K2 moves calcium from the blood into your bones.

Bonus Section: Important Note on Calcium, Vitamin D3, and Vitamin K2

Many people take calcium supplements or get plenty of calcium through their diet, which is great for bone health, but calcium alone isn’t enough. Without the right supporting vitamins, that calcium can end up in the wrong places.

Here’s how these nutrients work together:

Vitamin D3 (cholecalciferol)
Helps your body absorb calcium from the gut into the bloodstream. Without enough D3, you can’t properly take in the calcium you eat or supplement, no matter how much you consume.
You get Vitamin D3 from sunlight exposure, fortified foods, and supplements.
Vitamin K2 (menaquinone)
Directs calcium to the right places, mainly your bones and teeth, and prevents it from being deposited in soft tissues and arteries.
Think of Vitamin K2 as the “traffic controller” that tells calcium, “Don’t stay in the bloodstream, go to the bones.”
It’s found in foods like natto (fermented soy), hard cheeses, and egg yolks, or as a supplement (often labeled MK-7 or MK-4).
Calcium
The main mineral that gives bones and teeth their strength. But when calcium isn’t properly guided by K2, it can accumulate in the arteries, contributing to stiffness or calcification over time.

Together, these three nutrients form a synergistic trio:

Vitamin D3 helps you absorb calcium, and Vitamin K2 ensures it ends up in your bones, not your arteries.

If you’re taking Vitamin D or calcium supplements, it’s smart to pair them with Vitamin K2 for balanced and safe calcium metabolism. And as always, it’s best to consult your healthcare provider before starting new supplements, especially if you have cardiovascular or bone health concerns.

Final Thoughts

Supplements aren’t a replacement for good nutrition, they’re a tool to fill in the gaps. Always check your labs, talk to your healthcare provider, and choose high-quality, third-party tested brands when possible.

Consistency is key, but so is balance, nourish your body with whole foods, movement, rest, and mindfulness first. The supplements just help support the rest of the work you’re already doing for your health.

If you have any questions about supplements, leave them below ❤

Nutrition & Medicine

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