By Neelam Pure | Health Coach
Let’s be honest—the supplement aisle is overwhelming. As a health coach, my philosophy is simple: food first, but supplements second. After years of working with clients on energy, digestion, sleep, recovery, and hormonal balance, I’ve narrowed down the non-negotiables.
Here are the 7 supplements I personally recommend (and why you might need them too).
The “Foundation 3” (Every Client Starts Here)
These three supplements work synergistically. If you take nothing else, start with these.
1. Magnesium Glycinate – The Relaxation Mineral
Why: Most of us are magnesium deficient due to soil depletion and stress level. Unlike other forms of magnesium, glycinate is chelated meaning that is attached to another molecule to make it more bio absorbable by the body — unlike magnesium citrate which is a laxative.
Benefits: Deep, restorative sleep, reduced muscle cramps, lower anxiety, and relief from hormonal migraines.
My Tip: Take it 30-60 minutes before bed. It’s a game-changer for the 2:00 AM wake-ups.
2. Vitamin D3 + K2 – The Calcium Director
Why: D3 is a hormone, not just a vitamin. It boosts immunity and mood, but without K2, calcium it can end up in your arteries instead of your bones.
Benefits: Strong bones, better immune defence, lower heart disease risk, and improved mood (especially in winter).
My Tip: Take these supplements with your largest meal containing fat. Never take D3 alone long-term, always pair with it with K2 (and look MK-7 form which is considered the best).
3. Omega-3 (Fish or Algae Oil) – The Inflammation Extinguisher
Why: Our modern diet is flooded with Omega-6 (seed oils) which provide our body with energy but can also contribute to inflammation. We need EPA/DHA (contributing to the normal function of brain and heart) found in Omega-3 to balance that ratio, however oour modern diets largely lack these compare to Omega-6.
Benefits: Brain fog disappears, joint pain reduces, skin clears up, and triglycerides drop.
My Tip: Look for IFOS-certified brands (International Fish Oil Standards, which means you won’t get that fishy burp favour after taking the pill). If you’re a vegan, high-potency algae oil works too.
The “Next Level” Support (For Specific Goals)
Once you master the foundation three, consider adding these.
4. A High-Quality Multivitamin – The Safety Net
Why: I don’t love most multivitamins which are just cheap, synthetic junk. But a methylated multivitamin (that has been activated through a process called methylation which makes it easier for the body to absorb) is excellent insurance.
Benefits: Fills hidden gaps, supports energy production, and prevents deficiencies when you’re traveling or busy.
My Tip: Take it with breakfast for steady energy through the day
5. Bone Broth (Powdered or Liquid) – The Gut Healer
Why: It’s not just a fad. The collagen, gelatin, and amino acids (glycine, glutamine) literally seal holes in your intestinal lining (“leaky gut”).
Benefits: Better digestion, glowing skin, stronger nails, and joint support.
My Tip: Make your own or buy a grass-fed powder. Sip it warm like tea between meals.
6. Creatine Monohydrate – The Brain & Body Fuel
Why: Yes, even for women. Creatine is the most researched supplement on earth. It hydrates muscle cells and brain cells.
Benefits: Strength gains, faster recovery, better memory, and less mental fatigue during perimenopause.
My Tip: You don’t need to “load” it. Just take 3-5g daily, ideally micronized creatine which is a creatine monohydrate that has been processed into smaller particles to improve its solubility, absorption, and overall effectiveness.
7. Collagen Peptides (Types I & III) – The Structural Hero
Why: Your body produces less collagen after age 25. Bone broth gives you collagen and other nutrients, but a straight collagen powder is more targeted.
Benefits: Wrinkle reduction, cellulite improvement, tendon/ligament repair, and hair thickness.
My Tip: Take it with Vitamin C (lemon juice with water) for absorption.
My Final Advice as a Coach
Don’t take all 7 at once. You’ll waste money and never know what works for you. Your 30-day roadmap:
Remember: Supplements support a healthy lifestyle; they don’t fix a bad diet. For personalized protocols, DM me on IG @neelampurehealth with your top health goal (sleep, gut, energy, skin).
Let’s be honest—the supplement aisle is overwhelming. As a health coach, my philosophy is simple: food first, but supplements second. After years of working with clients on energy, digestion, sleep, recovery, and hormonal balance, I’ve narrowed down the non-negotiables.
Here are the 7 supplements I personally recommend (and why you might need them too).
The “Foundation 3” (Every Client Starts Here)
These three supplements work synergistically. If you take nothing else, start with these.
1. Magnesium Glycinate – The Relaxation Mineral
Why: Most of us are magnesium deficient due to soil depletion and stress level. Unlike other forms of magnesium, glycinate is chelated meaning that is attached to another molecule to make it more bio absorbable by the body — unlike magnesium citrate which is a laxative.
Benefits: Deep, restorative sleep, reduced muscle cramps, lower anxiety, and relief from hormonal migraines.
My Tip: Take it 30-60 minutes before bed. It’s a game-changer for the 2:00 AM wake-ups.
2. Vitamin D3 + K2 – The Calcium Director
Why: D3 is a hormone, not just a vitamin. It boosts immunity and mood, but without K2, calcium it can end up in your arteries instead of your bones.
Benefits: Strong bones, better immune defence, lower heart disease risk, and improved mood (especially in winter).
My Tip: Take these supplements with your largest meal containing fat. Never take D3 alone long-term, always pair with it with K2 (and look MK-7 form which is considered the best).
3. Omega-3 (Fish or Algae Oil) – The Inflammation Extinguisher
Why: Our modern diet is flooded with Omega-6 (seed oils) which provide our body with energy but can also contribute to inflammation. We need EPA/DHA (contributing to the normal function of brain and heart) found in Omega-3 to balance that ratio, however oour modern diets largely lack these compare to Omega-6.
Benefits: Brain fog disappears, joint pain reduces, skin clears up, and triglycerides drop.
My Tip: Look for IFOS-certified brands (International Fish Oil Standards, which means you won’t get that fishy burp favour after taking the pill). If you’re a vegan, high-potency algae oil works too.
The “Next Level” Support (For Specific Goals)
Once you master the foundation three, consider adding these.
4. A High-Quality Multivitamin – The Safety Net
Why: I don’t love most multivitamins which are just cheap, synthetic junk. But a methylated multivitamin (that has been activated through a process called methylation which makes it easier for the body to absorb) is excellent insurance.
Benefits: Fills hidden gaps, supports energy production, and prevents deficiencies when you’re traveling or busy.
My Tip: Take it with breakfast for steady energy through the day
5. Bone Broth (Powdered or Liquid) – The Gut Healer
Why: It’s not just a fad. The collagen, gelatin, and amino acids (glycine, glutamine) literally seal holes in your intestinal lining (“leaky gut”).
Benefits: Better digestion, glowing skin, stronger nails, and joint support.
My Tip: Make your own or buy a grass-fed powder. Sip it warm like tea between meals.
6. Creatine Monohydrate – The Brain & Body Fuel
Why: Yes, even for women. Creatine is the most researched supplement on earth. It hydrates muscle cells and brain cells.
Benefits: Strength gains, faster recovery, better memory, and less mental fatigue during perimenopause.
My Tip: You don’t need to “load” it. Just take 3-5g daily, ideally micronized creatine which is a creatine monohydrate that has been processed into smaller particles to improve its solubility, absorption, and overall effectiveness.
7. Collagen Peptides (Types I & III) – The Structural Hero
Why: Your body produces less collagen after age 25. Bone broth gives you collagen and other nutrients, but a straight collagen powder is more targeted.
Benefits: Wrinkle reduction, cellulite improvement, tendon/ligament repair, and hair thickness.
My Tip: Take it with Vitamin C (lemon juice with water) for absorption.
My Final Advice as a Coach
Don’t take all 7 at once. You’ll waste money and never know what works for you. Your 30-day roadmap:
- Weeks 1-2: Magnesium Glycinate + D3/K2 + Omega-3.
- Week 3: Add Creatine (morning) and Collagen (morning coffee).
- Week 4: Add Bone broth and the Multivitamin.
Remember: Supplements support a healthy lifestyle; they don’t fix a bad diet. For personalized protocols, DM me on IG @neelampurehealth with your top health goal (sleep, gut, energy, skin).
About Neelam Daswani
An Integrative Nutrition Health Coach and a graduate from the Institute of Integrative Nutrition, Neelam is certified in Hormone Health. She specialises in guiding clients to implement dietary and lifestyle practices that address the root cause of imbalances and disease, helping them to heal their bodies and optimise their overall wellness. Through her consultancy Pure Health, she provides one-to-one coaching sessions to guide individuals with their health plans. She works to help them not only balance healthy eating habits and exercise, but she takes a holistic on health, such as stress management and sleep optimisation. You can follow her on Instagram @neelampurehealth for daily nutrition and lifestyle tips.
