LGR Holistic Wellness

In the ever-expanding world of supplements, it can be easy to feel overwhelmed. Walk into any health store or browse an online wellness shop, and you’ll find entire aisles dedicated to vitamins, powders, capsules, and tinctures promising everything from better sleep to boundless energy. While the supplement industry has grown into a multi-billion-dollar market, one truth remains constant: no pill or powder can replace a well-balanced, nutrient-rich diet.

As a certified holistic nutritionist, I view supplements as what they were always meant to be—supplementary. They can bridge nutritional gaps, support specific body systems, and enhance wellness when used with intention and professional guidance. But they should never serve as the foundation of your health plan. Real, whole foods come first because they deliver not just isolated nutrients, but also fiber, enzymes, antioxidants, and thousands of phytonutrients that work synergistically to nourish your body.

In this post, I’ll share the five supplement categories I most often recommend—and just as importantly, when they might not be necessary. You’ll also learn how to identify quality products, why lab testing matters, and how to work collaboratively with both your holistic nutritionist and your physician to ensure your supplement routine is safe, effective, and uniquely tailored to you.

My Core Philosophy: Food First, Supplements to Fill Gaps

Before we dive into specifics, let’s establish the foundation of holistic supplementation.

Whole foods provide more than just vitamins and minerals—they deliver bioavailable nutrients in their natural matrix, which your body recognizes and utilizes efficiently. For instance, the vitamin C found in an orange comes packaged with fiber, flavonoids, and carotenoids, all of which improve absorption and enhance immune and skin health. In contrast, a synthetic vitamin C capsule provides only ascorbic acid—one isolated component of what your body would normally get from the fruit.

Supplements, therefore, should serve as support, not substitution. They become valuable tools in three main situations:

1. When nutritional gaps exist due to modern diets or restricted eating patterns. Even those who eat well may fall short in nutrients like magnesium or omega-3s, simply because modern agriculture has changed soil composition and food processing.
2. When additional support is required due to lifestyle, stress, or medical conditions. Certain stages of life—pregnancy, perimenopause, aging, or high athletic demand—may increase nutrient needs.
3. When targeted support can help rebalance specific systems. For example, probiotics can restore gut microbiome balance after antibiotic use, or vitamin D can correct a deficiency uncovered through lab work.

The key is intention: understanding why you’re taking something, not simply because you saw it trending online. Supplements can absolutely support healing and optimization—but only when used strategically and responsibly.

The Five Foundational Supplements I Most Often Recommend

Below are five supplement categories that I consider fundamental for many people, though the specifics always depend on individual needs, health history, and lab results.

1. High-Quality Multivitamin: The Nutrient Safety Net

A well-formulated multivitamin is like nutritional insurance—a broad foundation that fills in small daily gaps in your diet. It shouldn’t replace eating vegetables or whole grains, but it can help cover the micronutrients that are difficult to obtain consistently from food alone.

Why It Helps
Even with a balanced diet, modern food supply chains and lifestyle factors can make it challenging to reach optimal nutrient levels. For example, stress depletes B vitamins and magnesium, medications can interfere with nutrient absorption, and soil depletion affects the mineral content of produce.

A multivitamin that includes bioavailable forms of nutrients (like methylated B12 and folate, chelated minerals, and vitamin K2 with D3) supports overall vitality, immune balance, cognitive health, and energy metabolism.

When It’s Not Necessary
If you eat a diverse, whole-food diet rich in fruits, vegetables, legumes, lean proteins, and healthy fats—and your lab markers are consistently strong—you may not need a multivitamin every day. Over-supplementing with certain nutrients, like iron or fat-soluble vitamins (A, D, E, K), can lead to toxicity if taken without need.

Professional Tip
Look for third-party tested brands that verify purity and potency. Choose formulations free from artificial colors, added sugars, and unnecessary fillers. Your nutritionist can help you interpret ingredient lists and match a formula to your needs rather than relying on mass-market versions that prioritize marketing over efficacy.

2. Omega-3 Fatty Acids: Calming Inflammation from the Inside Out

Omega-3 fatty acids—EPA and DHA—are essential fats that the body cannot produce on its own. They play a critical role in brain function, heart health, hormone regulation, and reducing chronic inflammation.

Why It Helps
Modern diets are typically high in omega-6 fats (from processed foods and vegetable oils) but low in omega-3s, creating an imbalance that promotes inflammation. Supplementing with a high-quality fish oil or algae-based omega-3 can help restore equilibrium.

Omega-3s have been shown to:

• Support cardiovascular health by improving lipid profiles
• Calm inflammatory pathways that underlie joint pain and autoimmune conditions
• Enhance cognitive function, mood balance, and concentration
• Support prenatal and postpartum brain development

When It’s Not Necessary
If you consume fatty fish (like wild salmon, sardines, or mackerel) two to three times a week and include plant sources like flaxseeds, chia seeds, and walnuts, you may already meet your omega-3 needs. Lab testing of the omega-3 index can reveal whether supplementation would truly benefit you.

Professional Tip
Quality matters immensely here. Choose a fish oil that is third-party tested for heavy metals, oxidation, and purity. Cold-pressed and enteric-coated options improve absorption and minimize fishy aftertaste. For vegetarians and vegans, algae oil offers DHA and EPA without animal sources.

3. Vitamin D: The Sunshine Hormone

Vitamin D is technically not a vitamin—it functions more like a hormone, regulating hundreds of genes involved in immune function, mood, bone strength, and even metabolic health. Yet deficiencies are widespread, particularly in regions with long winters or limited sun exposure.

Why It Helps
Vitamin D supports calcium absorption and bone mineralization, but its influence extends far beyond skeletal health. It strengthens the immune system, aids in regulating inflammation, and contributes to emotional wellbeing through its interaction with serotonin pathways.

When It’s Not Necessary
If you live in a sunny climate, spend ample time outdoors, and eat vitamin-D-rich foods like salmon, egg yolks, and fortified dairy alternatives, your levels may be sufficient. However, because vitamin D is fat-soluble and stored in the body, excess intake can lead to toxicity—manifesting as elevated calcium levels, kidney strain, or fatigue.

Professional Tip
Always test before supplementing. A simple blood test for 25-hydroxyvitamin D can reveal whether you’re deficient, sufficient, or need adjustment. Optimal ranges often fall between 40–60 ng/mL for most individuals, but dosage should be personalized.

Look for supplements that combine D3 (cholecalciferol) with vitamin K2 (menaquinone-7) for better bone and cardiovascular balance, since K2 directs calcium into bones rather than arteries.

4. Magnesium: The Quiet Regulator of Over 300 Enzymatic Reactions

If there were a mineral most people could benefit from, it would be magnesium. It’s essential for muscle relaxation, nervous system balance, energy production, and even detoxification. Unfortunately, it’s one of the most common modern deficiencies.

Why It Helps
Magnesium helps regulate blood pressure, supports deep sleep, reduces stress-related tension, and aids in glucose metabolism. It’s also a critical cofactor for converting food into energy.

Magnesium can be particularly supportive if you experience muscle cramps, anxiety, restless sleep, PMS, or headaches—all signs of depletion.

When It’s Not Necessary
If your diet is rich in leafy greens, nuts, seeds, avocados, and legumes, you may already get sufficient magnesium. However, because stress and caffeine deplete this mineral, even health-conscious individuals can fall short.

Professional Tip
Different forms of magnesium serve different purposes:

• Magnesium glycinate for relaxation and sleep
• Magnesium citrate for supporting digestion
• Magnesium malate for muscle energy and fatigue
• Magnesium threonate for cognitive support

Avoid magnesium oxide—it’s poorly absorbed and can cause digestive upset. Choose reputable brands with transparent sourcing and testing.

5. Probiotics: The Foundation of Gut and Immune Health

The microbiome—the community of bacteria living in your gut—affects nearly every aspect of health, from digestion to immunity to mental clarity. Supporting that ecosystem with probiotics can make a profound difference in how you feel day to day.

Why It Helps
Probiotics introduce beneficial bacteria that can rebalance your gut microbiome after antibiotic use, high stress, illness, or poor diet. They can help improve digestion, reduce bloating, and even enhance mood through the gut-brain axis.

A balanced gut environment also strengthens immune defense and helps regulate inflammation, as about 70% of your immune system resides in your gut.

When It’s Not Necessary
If you already eat a variety of fermented foods (yogurt, kefir, kimchi, sauerkraut, miso, kombucha) and maintain good digestion, additional probiotic supplements may not be essential. Over-supplementing can disrupt the natural microbial balance if not guided by need.

Professional Tip
Look for multi-strain formulations that include species such as Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus rhamnosus. A potency of 10–50 billion CFUs is generally appropriate for maintenance. For targeted concerns, a stool test or consultation with your holistic practitioner can determine specific strains beneficial for you.

Also, don’t forget the prebiotics—fiber-rich foods like garlic, onions, asparagus, and oats—that feed your gut bacteria and make probiotics more effective.

The Power of Personalization: Why Lab Work Matters

One of the most overlooked aspects of supplement use is individual variability. What’s beneficial for one person can be unnecessary—or even counterproductive—for another.

Comprehensive lab work helps identify actual deficiencies or imbalances before starting supplementation. For example:

• A ferritin test can determine whether you truly need iron.
• A 25-hydroxyvitamin D test shows your baseline D status.
• Omega-3 index testing can reveal your fatty acid ratio.
• Organic acid or micronutrient panels can highlight functional deficiencies.

Without this data, supplementation becomes guesswork. You may end up spending money on products your body doesn’t need—or worse, overloading nutrients that compete for absorption or accumulate to toxic levels.

Holistic nutrition thrives on collaboration. Your holistic nutritionist interprets results through the lens of food and lifestyle, while your physician monitors biomarkers and ensures medical safety. Together, they form a partnership that optimizes your supplement plan to complement your diet and overall wellness goals.

When Supplements Do More Harm Than Good

More isn’t always better. Excess supplementation can throw off mineral ratios, alter gut balance, and create dependency on external inputs rather than foundational health practices.

Common pitfalls include:

• Taking multiple products with overlapping ingredients, leading to nutrient stacking (especially with fat-soluble vitamins).
• Using synthetic, low-quality formulations that contain fillers or contaminants.
• Relying on supplements instead of improving diet, sleep, or stress management.
• Ignoring the body’s natural signals for balance and recovery.

Remember: your body doesn’t thrive on megadoses—it thrives on consistency, nourishment, and balance. Supplements are tools, not magic bullets.

Creating a Thoughtful Supplement Routine

To use supplements wisely, follow these steps:

1. Start with food. Focus first on a balanced, whole-food diet rich in color, fiber, and variety.
2. Assess your needs. Review symptoms, stress levels, and lab work with a professional.
3. Select quality over quantity. Fewer, well-formulated supplements beat an overflowing cabinet of random products.
4. Cycle and reassess. Your needs may shift seasonally or with life changes. Periodically review your routine and adjust.
5. Stay consistent but flexible. Supplements support long-term health best when taken regularly and in synergy with daily wellness habits—hydration, sleep, movement, and mindfulness.

The Holistic Nutritionist’s Perspective

My approach as a holistic nutritionist is to identify where the body is asking for help, not to overwhelm it with interventions. Supplements can be powerful allies, but they are only as effective as the foundation beneath them.

When clients ask me, “What supplements should I be taking?” I usually respond with questions first:

• How’s your digestion?
• How are you sleeping?
• What’s your daily stress level?
• What does your current diet look like?
• Have you had recent lab work done?

The answers to those questions determine the next step. Supplementation should always be personalized, rooted in both science and self-awareness. When used intentionally—supported by nutritious food, rest, and connection—it becomes a subtle yet powerful part of a thriving wellness lifestyle.

Wrapping Up: Supplement Smarter, Not More

The world of supplementation can feel confusing, but it doesn’t have to be. Begin with real food, focus on quality, and use supplements to fill only the gaps your body truly needs. High-quality multivitamins, omega-3s, vitamin D, magnesium, and probiotics form a solid foundation for many individuals, yet dosage and necessity vary widely from person to person.

The next time you reach for a new bottle, pause and ask: What purpose does this serve? Then check in with your holistic nutritionist or physician to ensure it aligns with your unique goals and lab markers.

I hope this post has provided you with clarity and confidence to build a supplement routine that enhances your wellness naturally. When food, lifestyle, and supplements work in harmony, you’ll find that true nourishment comes not from what’s trendy—but from what’s thoughtfully tailored to your body’s needs.