my supplement routine
what I take, why, and how much $$$ I spend
I’m often asked about supplements—what I take, why I take them, how much they cost, and whether any of it is sponsored. Those questions make sense. Supplement use can be confusing, and it’s easy to feel overwhelmed by the volume of options and recommendations.
Supplements can also become expensive quickly, particularly when the goal is to support overall health, improve energy levels, or address changes that come with aging.
With that in mind, I wanted to outline my personal approach. Below, I share what I take daily, what I use on an as-needed basis, how I evaluate what’s worth continuing, and how I think about supplements more broadly.
Please note: in this post, I am sharing what works for me–my body, age, and needs. And just like diet, I don’t think there is a one size fits all approach when it comes to supplementation. So take from this what you need and feel free to leave behind what you don’t.
The global dietary supplement industry was valued at approximately $150–200 billion in 2023–2024, with projections suggesting it could exceed $400 billion by 2034. The U.S. market alone accounts for an estimated $60–70 billion. That’s significant—but it also signals something important: many of us are actively looking for ways to support and improve our health.
While that intention is positive, the reality can feel overwhelming. Deciding what to take, how often to take it, which brands are worth your money, what works well together, and what doesn’t—adds up quickly, both mentally and financially.
I don’t claim to be an expert. My approach to supplementation is practical and measured. I don’t like taking a long list of products, and I’m not interested in spending endlessly in pursuit of “optimal” health.
If you’re new to supplements—or looking to refine your routine—I believe the most important starting point is this question: What do I actually want to improve, or how do I want to feel better?
Write it down. For me, as a 45-year-old woman in perimenopause, that list is shaped by an active lifestyle, a demanding work schedule, and ongoing stress. I work out regularly, manage anxiety and depression, and navigate elevated cortisol levels. My priorities include sustained energy, healthy digestion, quality sleep, and supporting my skin as I age.
What’s on your list?
Identifying your specific needs first helps prevent unnecessary purchases. Supplements should support your life—not add complexity or pressure.
Once your priorities are clear, the next step is setting a realistic monthly budget. I strongly believe no supplement is worth it if it creates financial stress. Wellness should not come at the expense of peace of mind.
Liquid BioCell Collagen (Modere via Shaklee)
This is my holy grail. I take collagen to support my skin, joints, hair, and overall connective tissue. Unlike powdered collagen, this liquid formula is highly absorbable (over 90%) thanks to its patented delivery technology. I choose this over any other collagen or hyaluronic acid supplement. For me, it noticeably supports skin elasticity, wrinkles, and joint lubrication. This is my biggest monthly supplement expense—but also the one I would keep if I had to choose just one. You can get 15% off plus free shipping using my link, and when you subscribe you get additional discounts. In my opinion, a subscription is essential because you need to take it daily for at least 3 months to see and feel the results.
Grüns Daily
Grüns are green gummy bears that genuinely feel like a treat. I take one pack a day as my daily multivitamin. They’re quick, easy, taste good, and—most importantly—I look forward to taking them. That matters more than people realize, especially when consistency is key. I’ll admit it can be annoying seeing every influencer talk about Grüns, but in my opinion, they’re worth it.
Wellbel
I take Wellbel specifically for hair growth and reduced shedding, and it’s one of the supplements I feel confident sticking with long term. I previously took Nutrafol, but the high biotin content caused significant breakouts for me, which was a hard pass.
Amino Acids (Kion)
These support muscle recovery, energy, and overall protein intake, especially alongside strength training. I add one scoop to a water bottle filled with ice and water, and I genuinely crave it daily. Not only does it make my water taste great, it’s an easy way to add high-quality amino acids to my routine.
Nello Super Calm
Nello was a 2026 discovery after the brand reached out to me. As someone who struggles with chronically high cortisol, I was eager to try it—and I’m officially hooked. I add one packet to my water bottle along with my Kion aminos for the perfect afternoon drink. It helps manage stress and has noticeably improved my sleep.
Creatine (Create)
Creatine has been a game changer for me. I take it to support muscle growth and bone density, which becomes increasingly important for women as we age. Yes, I initially gained about two pounds of water weight (not fat), but nothing drastic or noticeable. As my body adjusted, I gained more lean muscle mass, which can slightly increase the number on the scale. That doesn’t bother me—my goal is strength, and I love being strong. My current favorite brand is Create because (no surprise) I love gummies. They’re high-quality, NSF-certified, and have genuinely made me stronger. You can get 20% off using my link.
Probiotics (Modere)
I took Seed probiotics for many years, and they are excellent. I switched to Modere because the quality is comparable at about one-quarter of the price, and I can easily bundle them with my collagen for monthly delivery. If digestive health is a priority, these are worth trying. You pour a packet directly into your mouth—like a pixie stick—and swallow. No water needed. At under $19 per month, it’s one of the best values I’ve found.
Hydration & Electrolytes
After a hard workout or when I’m sick, hydration is essential. I regularly use hydration products from Better Days Co (I love the Better Hydration Orange!). Occasionally, I’ll grab an LMNT packet, though I don’t love them as much as I used to—Better Days is better, just saying.
AG1
I’ve loved AG1 for years, but it’s not my daily multivitamin. I use it when I have the time to make a drink or when my body feels like it needs a concentrated boost of vitamins and minerals. I usually reach for it when I’m feeling run down, and I notice an immediate difference after drinking it. They also make a great sleep supplement (Nightly Rest & Restore), which I take as needed.
Manuka Honey
Manuka honey is a staple for me, especially because it comes in convenient, on-the-go packets. It’s high in antioxidants and has antimicrobial properties, making it a great addition for overall health and immune support.
Nello Super Focus
In addition to Nello Super Calm, they also make a product called Super Focus, which supports concentration and mental clarity. When I need to sit down and power through desk work, you can bet my work session is fueled by Nello.
I’m asked all the time whether a multivitamin is necessary and, if so, what the “best” one is. My honest answer is this:
I believe a multivitamin is essential for filling in nutritional gaps, and most people can benefit from taking one—even if they eat a generally balanced diet.
And I believe that the best multivitamin is the one you’ll take consistently.
I’ve tried many over the years, and I don’t think there’s a reliable way to feel whether a multivitamin is working in the short term. For me, the value comes from peace of mind—knowing I’m covering potential gaps rather than chasing noticeable effects.
That’s why I personally stick with Grüns or AG1. I enjoy both, which makes consistency easy, and consistency is what matters most.
I probably spend around $300 per month on supplements, with my biggest expense being the liquid collagen. Some months it’s a little less and some months it’s a little more. Occasionally brands gift me these items, but because I take things regularly, I purchase almost everything myself.
Answer: it doesn’t. And that’s because I don’t promote anything I don’t personally use, love, or believe in. If it doesn’t fit into my real life, it doesn’t make it onto my page—period. And if there’s one thing you should know about me, it’s that I am not a sell out 🙂.
My relationship with brands is simple: I try products, I keep what genuinely works for me, and I share those things with you. Sometimes that turns into an affiliate or paid partnership, sometimes it doesn’t. The deciding factor is never the paycheck—it’s whether I would still be using the product if no one were watching.
Trust matters to me. I’ve built my platform by being honest, consistent, and selective, and I don’t take that lightly. I want you to feel confident that when I recommend something, it’s because I truly stand behind it—not because I was paid to say so.
Do you have any other supplement questions for me? Or are you taking anything that you love and think the Kale Junkie community would love too? Please share in the comments!
