My Supplement Stack
My Supplements
Supplements are highly bio-individual. What works for me may not work for you, which is why I think regular labwork is one of the best ways to understand what your body actually needs rather than blindly adding supplements.
I’m sharing exactly what I’m taking right now for anyone looking for guidance on the brands and types of supplements I personally use and trust — not as a recommendation for what you should take. Always talk with your healthcare provider and, when possible, know your own labs before adding something new.
I believe food comes first and supplements should help fill in the gaps. More does not necessarily mean better. My stack is definitely bigger than most people need, but I’m a wellness fanatic who loves researching and experimenting with ways to support my health and healthy aging. Some of these supplements are foundational for me based on my labs, while others are more targeted or experimental for things like gut health, hair, energy and healthy aging.
This is my current stack — not my “forever” stack. I regularly reassess what I’m taking based on my labs, diet, goals and how I feel, and I use the SuppCo app to help track everything and look for unnecessary or potentially problematic overlaps.
My Supplement Routine
Every morning, I start with a glass of lemon water and/or green juice. I add my creatine and usually colostrum and fiber too.
Then, I make my morning matcha and add collagen. I used to add bone-broth protein powder to my coffee, but since swapping to matcha I add protein powder to my smoothie, shake, or add it to a bowl of chia seed pudding or oatmeal instead.
I usually take my supplements with breakfast. Some probiotics are best taken on an empty stomach, but Seed can actually be taken with or without food. Since CoQ10 is fat-soluble, I make sure my breakfast includes some healthy fat — avocado, EVOO, MCT Oil, nut butter, or an egg.
One thing that has made my supplement so much easier is organizing everything ahead of time. I use this monthly pill organizer I bought on Amazon (I just wish it was stainless steel and not plastic) and put one week at a time in my supplement cabinet. Each morning, I just pop open the day’s supplements instead of digging through bottles and trying to remember what I’ve already taken. It saves me so much time and makes me consistent with taking supplements every morning.
My Supplement Resources + Current Stack
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I get my labs done through Function twice a year, and my current supplement stack is informed by my most recent results. Based on those labs, I added a few things to support levels that were below range and stopped taking others when my levels were already above range.
It’s important to know your levels, rather than blindly taking supplements. Function gives me access to 100+ biomarkers covering everything from hormones and heart health to nutrient levels and more. Seeing the bigger picture helps me identify where I may actually have gaps — and where I probably don’t need to add anything at all.
SuppCo helps me keep track of my growing supplement stack in one place. It flags potential interactions and overlaps, helps compare products, and shows how and when to take different supplements.
Not every product is in the database yet, including Loam and Kroma Super Core, but you can request a TrustScore for anything missing.
SuppCo was recently acquired by Function and is expected to integrate with the platform, connecting your labs with your supplement routine. I’m excited to see how the two work together.
Ritual Women’s Multivitamin 18+
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I've taken Ritual as my go-to multi-vitamin for years, even through both of my pregnancies (they make a prenatal, postnatal, men’s, women’s 50+, and more). Not all multivitamins are created equal. Ritual has a traceable supply chain and multi-stage testing for identity, potency, purity, microbes, and heavy metals, and their Made Traceable program makes that sourcing information easy to actually see.
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My OmegaCheck, a blood test that measures the percentage of omega-3 fatty acids in your blood, came back below range as part of my Function testing earlier this year, so I added an Omega-3 supplement to my routine. Omega-3s are important building blocks for cells and play a role in cardiovascular and brain health, as well as healthy inflammatory and metabolic function.
I prefer an algae-based Omega-3 because I’d rather avoid some of the sourcing and purity considerations that can come with fish oil. Ritual’s Omega-3 provides EPA and DHA from algae and has the same traceability and testing transparency I look for across Ritual’s line.
Use code JESSBEWELL for a discount.
Creatine isn’t just for bodybuilders. It’s one of the most well-researched supplements for supporting strength, muscle performance, and recovery, with emerging research around cognitive function as well. Momentous is the brand of creatine monohydrate I take now and I haven’t experienced any negative side effects like bloating or cramping. Since I started consistently taking 5g of creatine daily, I’ve personally noticed more energy, muscle definition, and mental clarity, among other benefits.
CoQ10 is a compound our bodies naturally produce that plays an important role in mitochondrial energy production and also functions as an antioxidant. Our CoQ10 levels can decline with age, which is one reason I became interested in it as part of my healthy-aging routine. Metagenics is a supplement brand I trust and I take this with a meal that contains some fat since CoQ10 is fat-soluble.
Fiber is something I really try to prioritize through food first, but getting enough — and getting a diversity of different fibers — isn’t always easy. I usually add Loam to my morning lemon water. This one is wheat-free. It’s a 5-in-1 prebiotic fiber blend designed to provide several types of fiber that can help feed beneficial gut bacteria. It’s easy to be consistent with this when you can add it to anything and it dissolves easily without much taste or texture.
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Gut health is always a priority for me, so a probiotic or synbiotic tends to stay in my routine even when other supplements come and go. Seed has been one of my go-tos for years, although I do rotate probiotics from time to time.
DS-01 contains 24 probiotic strains and uses a capsule-in-capsule delivery system designed to help the bacteria survive the harsh environment of the stomach and small intestine and reach the colon, where they can do their work. It has also been evaluated in gastrointestinal simulation models and human clinical studies.
I take it primarily to support digestive health and regularity. That said, probiotics are another area where I think personalization matters. I’m overdue for a comprehensive GI mapping test and plan to do one soon so I can get a better picture of what my own gut actually needs.
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This is a dairy-free alternative to traditional bovine colostrum that I’ve been taking it for months now. I’m interested in it specifically for gut health, digestion, and immune support. Super Core combines three key ingredients: ImmunoLin® IgG, a concentrated bovine-derived immunoglobulin; effera® lactoferrin, a human-identical lactoferrin made through precision fermentation; and 2’-FL, a prebiotic that helps support beneficial gut bacteria. It gives me key components associated with colostrum without the dairy.
As with any targeted supplement, do your own research and talk with your healthcare provider before adding something new to your routine.
Use code JESSBEWELL for 20% off Needed.
Collagen production naturally declines as we age, which is one reason I like adding collagen to my routine to support skin, joints, and connective tissue. Needed is my favorite collagen because it keeps the formula incredibly simple: it’s pure hydrolyzed bovine collagen peptides with nothing else added, sourced from grass-fed, pasture-raised, hormone-free cattle. It’s also formulated with pregnancy and postpartum needs in mind and is rigorously third-party tested.
Use JESSBEWELL10 for 10% off Wellbel.
This is a targeted addition rather than a foundational one — I added it in because I was experiencing hair loss after my babies and this seems to help in addition to my diet and other supplement. I prefer this to Nutrafol because it's lower in biotin.
Fatty15 provides 100 mg of C15:0, a fatty acid that’s getting a lot of attention for its potential role in cellular health, metabolism and healthy aging. What interested me most is the research around supporting cell membranes and mitochondrial function — both of which become increasingly important as we age.
The human research is still emerging, but after looking into it, I was curious enough to add it to my routine. I’ll be tracking my labs, energy and how I feel over time.
Right now, Fatty15’s Labor Day offer includes a free 30-day pouch with a 90-day subscription.
Tru Niagen contains nicotinamide riboside (NR), a precursor your body can use to make NAD+, which plays an important role in cellular energy and healthy aging. Studies have shown that oral NR can raise NAD+ levels in the blood, although we’re still learning what that means for long-term health.
I’ve been doing NAD+ injections through Wellhaus Club and was curious to see how an oral option compared, so I’m currently taking Tru Niagen Pro 1000 alongside them. Once I finish my NAD+, I plan to continue Tru Niagen on its own and see how I feel.
I do notice more energy when I’m using NAD+, but I’m not treating any of this as a magic longevity fix. For me, it’s just an interesting area to explore while tracking my labs and how I feel.
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I rotate between a few different magnesium supplements for my nighttime routine, and this is one of my favorites. I love sipping it like hot tea before bed. It provides 300 mg of magnesium as magnesium bisglycinate, a bioavailable form that’s gentle on the stomach, along with Montmorency tart cherry. It feels more like part of my nighttime ritual than just another supplement.
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