5 Supplements I Recommend to My Clients

I’m not someone who pushes supplements for the sake of it. In fact, I often spend more time helping clients simplify their routines than adding to them. But there are a few I come back to again and again — for myself, for athletes I support, and for women navigating hormonal shifts, stress, or low energy. These are not magic pills. But when paired with good food and daily habits, they can make a real difference.

Here are five I actually recommend — and who they tend to help the most.

1. Magnesium (especially glycinate or bisglycinate)

If I could bottle calm, it might look like magnesium. Most people I work with — whether they’re cycling 10 hours a week, juggling work and family, or going through perimenopause — are running low. Magnesium plays a role in sleep, muscle recovery, stress response, blood sugar regulation, and digestion. I tend to suggest the glycinate or bisglycinate form — it’s gentle on the gut and supports the nervous system. Some clients take it at night to support sleep, others after training to reduce cramps or tightness.Who it helps:

• Athletes with sore muscles or poor recovery

• Women with PMS, poor sleep, or tension

• Anyone under stress or with a busy mind at night

  
  

  Food sources to support it: pumpkin seeds, dark leafy greens, avocado, dark chocolate

  
  

2. Creatine Monohydrate

Yes, it’s the one you’ve heard about in weightlifting circles — but hear me out. Creatine isn’t just for gaining muscle mass. It supports strength, endurance, brain function, and even energy production at the cellular level. I’ve seen great results using it with women in their 40s and 50s, especially those noticing a drop in strength, power, or exercise recovery. It’s also helpful for vegetarian and vegan clients, who may not get enough through food alone.Who it helps:

• Athletes (especially those training for strength, HIIT, or endurance)

• Women in perimenopause or postmenopause looking to preserve muscle and energy

• Anyone noticing reduced recovery or mental fatigue

  
  

  How to take it: Typically 3–5g per day, consistently, build up effect over few weeks.

3. Omega-3 (EPA/DHA)

Omega-3 fatty acids, particularly EPA and DHA, are essential fats known for their anti-inflammatory properties and benefits to heart and brain health. For women in perimenopause, these fatty acids can be especially helpful in supporting hormone balance, mood, and cognitive function. In athletes, they’re key for joint health, recovery, and reducing inflammation after training.

Who it helps:

• Endurance athletes, especially in high-volume training periods

• Women in perimenopause experiencing mood shifts or hormonal inflammation

• Anyone not eating oily fish 2–3 times a week

Several studies have shown that a daily dose of around 2 grams of EPA and DHA combined may help reduce inflammation, support mood, and ease symptoms such as hot flashes and brain fog during perimenopause. While individual results vary, this level of intake is generally considered both safe and beneficial for long-term health.

Reaching 2g/day of EPA/DHA can be achieved by combining oily fish 2–3 times a week and supplementing with a good-quality fish oil supplement that’s third-party tested for purity and potency.

4. B-Complex (with active B vitamins)

B vitamins are involved in energy production, nervous system function, sleep and hormone metabolism. Many clients I work with benefit from additional B support. I look for a complex that includes methylated forms (like methylfolate and methylcobalamin), especially if there’s fatigue, mood shifts, or sluggish detox pathways.

Who it helps:

• Women on the pill, in perimenopause, or under chronic stress

• Athletes with high training loads

• For Vegan who only supplement with B12 switch to B complex

• Clients with low energy or poor concentration

  
  

  Tip: B vitamins are water-soluble — they’re used up quickly and don’t get stored long-term. Taking them in the morning works well for most people.

5. A Good Greens or Gut-Support Powder

This one depends a bit more on the person — but when digestion is sluggish, fiber intake in the diet is low, or someone just needs a gentle “reset,” a high-quality greens or fiber blend can help fill in the gaps. I’ve seen these blends support regularity, reduce bloating, and provide prebiotics to nourish the gut microbiome. It’s not about detox — it’s about daily support.Look for blends with real greens (like spinach, spirulina, broccoli sprouts), prebiotic fiber (like inulin or acacia), and no artificial sweeteners or fillers.

Who it helps:

• Anyone struggling with sluggish digestion or irregularity

• Athletes with low fiber intake during training season

• Clients who want a simple way to support gut health daily

Supplements should support you — not stress you. I always start with food, but sometimes a little targeted support can go a long way. If you’re not sure which ones are right for you, or how to introduce them safely, I’m happy to help you figure that out. Because the best supplement plan is the one that’s personal, purposeful, and sustainable.

Your journey to wellness starts now.

Karelle