As a dietitian, I believe that food you should aim to get your nutrients from whole foods first. However, in today’s fast-paced world, it’s often difficult to meet all our nutritional and stress-related needs with food alone. That’s why I supplement certain nutrients to maintain my health and support my nutrition habits. I also recommend certain supplements to my clients based on their individual needs.
Here’s a list of the supplements I personally use or recommend to my clients and why I recommend them:
Please note: This program may contain affiliate links. If you choose to purchase a product using my affiliate link, I will receive a small commission. This will in no way impact the price you pay
1. Vitamin D – For Mood and Immune Support
Vitamin D plays a key role in many body functions, including supporting immune health, bone strength, and mood regulation. Many of us don’t get enough, especially during the colder months when sunlight is limited. I’ve noticed that taking vitamin D has helped improve my mood, especially during stressful seasons or when I feel a little “off.”
How I use it: I typically take Mary Ruth’s Vitamin D3 drops every morning.
2. Ashwagandha – Adaptogen for Stress
This is probably my favorite supplement. When life gets busy and stressful, I rely on ashwagandha, an adaptogenic herb that helps my body cope with stress by reducing cortisol levels and balancing adrenal function. There is limited research on the effects of long-term use of ashwagadnha so it is important to discuss taking this supplement with your doctor.
How I use it: I take it during high-stress seasons to feel calmer and more focused. I personally use Mary Ruth’s Aswagandha drops.
3. L-Theanine – For Focus and Anxiety
L-theanine is an amino acid that promotes relaxation and improves mental focus without drowsiness. It helps me stay focused on my tasks and improves my productivity during the day and helps me have a more peaceful night of sleep when I need it.
How I use it: I typically take Mary Ruth’s L-Theanine drops during the day if I need to focus and am feeling overwhelmed, or will sometimes take it before bed if I notice my mind is racing.
4. Moringa Powder – Helps with Inflammation
Moringa is full with antioxidants, vitamins, and minerals that support immune function and reduce inflammation. It is very versatile and can be added to many different recipes like smoothies, salads, teas, etc.
How I use it: I like to add Microingredient’s Moringa Powder to my smoothies or drink it in a cup of hot chocolate (you can make your own hot chocolate with hot water + 100% cocoa powder + honey)
5. Probiotics – For Gut Health
Probiotics maintain a healthy balance of bacteria in the gut, which supports better digestion, nutrient absorption, and immunity. Our bodies have something called the gut-brain axis and probiotics help support this relationship between the gut and the brain.
How I use it: I typically like to consume my probiotics from foods like yogurt or Kefir, but sometimes I will add a probiotic supplement to a smoothie or hot tea if I don’t have a probiotic food readily available to eat (like when I am traveling). This is the products that I personally enjoy: MaryRuth Liquid Probiotic or GoLive Prebiotic + Probiotic Powder
6. Reishi Mushroom – For Relaxation and Better Sleep
Reishi is considered an adaptogen, meaning it helps the body adapt to stress and calms the nervous system. Many people use it to promote relaxation, better sleep quality, and overall resilience to stressful environments. There are many different ways that people can enjoy Reishi such as powders, teas, or capsules.
How I use it: I add Microingredient’s Red Reishi Mushroom Extract it in the evening if I can’t sleep.
7. Cherry Powder – Antioxidants and Sleep Support
Tart cherry powder is made by drying and grinding cherries, which are naturally rich in anthocyanins — an antioxidant that fights inflammation and support joint health and muscle recovery. Athletes often use tart cherry supplements to reduce soreness and speed up recovery after workouts. Another benefit is its natural source of melatonin, which supports healthy sleep cycles.
How I use it: I add Microingredient’s Tart Cherry Powder to my smoothies, oatmeal, or yogurt parfaits for an extra boost of nutrients.
8. Collagen Peptides – For Joint and Skin Health
Collagen peptides are one of my favorite additions to supplement my nutrition habits. They support joint health, help maintain skin elasticity, strengthen hair and nails, and help with muscle recovery. Our body’s natural collagen production declines as we age, so supplementation can help fill that gap.
How I use it: I add a scoop of Vital Proteins Unflavored Collagen Powder to my hot chocolate, smoothies, or baked products (like muffins, baked oatmeal bars, etc.)
9. Beet Powder – Energy Booster & Heart Health
Beet powder is a concentrated form of beets that provides a natural source of nitrates, which help improve blood flow and circulation. This makes it a great option for supporting heart health, lowering blood pressure, and potentially improving exercise performance through better oxygen delivery to muscles. It’s also packed with antioxidants, fiber, and vitamins that reduce inflammation and support overall health.
How I use it: Instead of drinking coffee in the mornings, I like to add Microingredient’s Beet Root Powder to my smoothies or hot tea to get my energy levels up.
10. Protein Powder – Support for Muscles, Metabolism, and Appetite Regulation
Protein powder (specifically whey protein powder) is a complete, high-quality protein that contains all nine essential amino acids your body needs. Protein helps keep you fuller for longer, which can support weight management and blood sugar management by reducing cravings and over-consumption of foods. Sometimes it can be hard to meet your protein goals, especially when traveling so I often recommend protein powder as a convenient way to meet daily protein needs.
How I use it: My go-to protein powder is Naked Whey Protein Powder. I like to add it into a smoothie, stirred into oatmeal, or used as a base for protein-packed snacks like energy bars. For my clients that have alpha-gal allergy or are vegetarians, I recommend Naked Pea Protein Powder.
Bonus – Matcha for Energy & Calm Focus
Matcha is a finely ground powder made from green tea leaves. Matcha contains a natural balance of caffeine and L-theanine, which provides sustained energy without the jitters or crash that coffee can cause. Many of my clients have noticed a calm focus that helps with productivity throughout the day instead of experiencing crashes like with coffee.
Enjoying matcha as a morning latte, in smoothies, or even baked into recipes can be a nutritious swap for coffee or sugary drinks like soda or sweet tea.
Bonus – Monch-Monch for Gut and weight Support
Monch-Monch is a newer superfood blend gaining popularity for its gut-friendly fibers, plant-based nutrients, and natural energy support. Some clients have reported that Monch-Monch has helped satisfying hunger and silence food cravings or “food noise” which supports better weight management. If you want to try Monch-Monch you can use code OAKSTONE for 10% off your order.
Hopefully, this list of supplements can help you on your health journey as well. Again, I always recommend trying to get as many of your nutrients from foods as you can, but sometimes supplements are necessary (especially if you have a deficiency). I have found improvements in my stress management, mental health, and overall health by using these supplements. But, just because these supplements work for me, doesn’t mean they will be the best options for you. It is important to talk with your doctor before starting any supplements.
If you want help learning how to meet your nutritional needs and whether you need supplements or not? Schedule an Appointment with our dietitians!
Although Samantha Turner is a registered dietitian, she is not YOUR registered dietitian. All content in this post is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of these courses, OakStone Health and Nutrition website, and any other OakStone Health and Nutrition programs. Although OakStone Health and Nutrition aims to provide evidence-based general nutrition information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a healthcare professional in the area for your particular needs before making any medical decisions.
