Shortlist vol. 5
A peek inside my daily supplement lineup
I used to think people who took a full lineup of supplements every day were hypochondriacs.
A multivitamin? Sure. But a whole countertop of powders, capsules, tinctures, the whole thing? I did not get it.
And now here I am, with a morning, midday, and evening lineup.
To be fair, I did not get here because I suddenly became a supplement person. It was much more gradual than that. After my autoimmune diagnosis, two pregnancies, and just getting way more in tune with my body, I started noticing when things felt off. My energy, brain fog, bloating, all of it. Then after an annual exam, I noticed some thyroid markers were flagged and did not love how casually that was brushed aside.
For context, I’ve been on thyroid medication since I was 18 and I have Hashimoto’s, so this is not a brand new issue for me. That moment pushed me to look into functional medicine, which I liked because it seemed much more focused on asking why something is happening, not just whether your labs are technically still in range.
It was expensive.
That is what led me to Parsley Health, which at the time felt like a much more accessible entry point (this link gets you $150 off). I’m not currently a member anymore because prices increased dramatically last year, and I got to a place where I felt comfortable sticking with my own plan for a while, but it was a really helpful starting point for me.
Before I get into what I take, quick disclaimer so nobody gets carried away: I am not a doctor, I am not a medical expert, and I could never be in the medical field because blood terrifies me! This is not medical advice. This is just a peek behind the curtain at what I personally take and why. Everyone’s body is different, and this is the kind of thing that should be tailored to your own labs, symptoms, medications, and health history.
So, here’s what’s currently in my routine. Worth noting too… I hate swallowing pills, so I select liquid and powder forms purposefully.
Morning
1. LMNT Electrolytes
This was one of the fastest wins for me. I get lightheaded really easily when I stand up too fast, and adding electrolytes in the morning made a noticeable difference almost immediately.
2. Perelel Synbiotic Greens Powder
I drink this while I brew my morning coffee, after my electrolytes. It helps me check the hydration box again, which I really do struggle with throughout the day, while also giving me fiber, probiotics, and antioxidants. And maybe most importantly, it actually tastes good, which cannot be said for most greens powders.
3. Perelel Triple-Support Protein
The vanilla flavor can be mixed with straight water on days when I truly have 30 seconds to get myself breakfast while running out the door, and yes, it actually tastes good plain. But it also mixes well into a smoothie, yogurt, or even matcha. The formula itself is obviously packed with protein, but also has fiber and creatine.
Midday
4. Cymbiotika B12+B6
This is one I actually feel. Less brain fog, better energy, more clarity. And this formula, importantly for me, is methylated.
I only went down the methylation rabbit hole because my functional medicine doctor strongly encouraged me to check whether I had the MTHFR gene variant. I do, which is why I started paying much closer attention to the forms of B vitamins I was taking, especially B12, B6, and folate.
Methylation is basically one of the body’s behind-the-scenes processes that helps with things like using folate, supporting DNA production, and regulating all kinds of important chemical reactions. So if your body is not processing certain forms of these vitamins as efficiently, the form you take can matter. What I learned is that a lot of B-complex supplements do not actually contain all three, B12, B6, and folate, in methylated forms, which was something I had never known to look for before.
It was one of those very niche, very “oh wow I did not know that” discoveries that ended up changing what I bought.
5. Cymbiotika Liposomal Glutathione
I learned about glutathione for the first time during our MNT Mill Valley opening, when one of our partners was offering it as an injection. It took me basically every day that week to finally pronounce it correctly, which still makes me laugh. But the quick version is that it is considered a powerful detoxifying antioxidant and is often talked about for immune support, skin brightening, and liver support. Once I learned more about it, it became part of my routine.
6. Thorne Vitamin D + K12
Vitamin D is one of those foundational ones that feels especially important for women in their mid-thirties and beyond, especially when it comes to bone density. It is also a big one if you have autoimmune conditions. From what I’ve learned, having your vitamin D in a really solid range can matter for immune system regulation, fatigue, and overall disease activity, which is why this one stays in my lineup.
Evening
7. Doctor’s Best Zinc-L-Carnosine Complex
I added this to help soothe and repair the GI lining, especially when I was focused on reducing bloating and supporting gut healing. It is also often talked about for easing things like heartburn and symptoms associated with leaky gut.
8. L-Glutamine Free-Form Powder
This is another gut-support one for me. It is often used to help strengthen the intestinal lining, support immune function, and help with blood sugar regulation, which is why it became part of my plan.
9. Calm Natural
Very glamorous description here: this helps keep things regular. Enough said.
10. Perelel Sleep Support
This is how I round things out at night. I take it to promote relaxation, take the edge off anxiety, and support better quality sleep.
That’s the current lineup. Not tiny, I know. And not taken perfectly, but I try.
And to be clear, I am not sharing this because I think everyone needs a 10-step supplement routine. I’m sharing it because functional medicine has been such a hot topic lately, and this is one of those areas where I’ve learned so much simply by getting curious and asking better questions.
Anyway, that’s the peek behind the curtain.
A former supplement skeptic turned person-with-a-lineup.
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Thanks for joining me on this journey,
Barbara
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Curious what's part of your routine that you swear by!