A straight-talking, story-driven guide for women who feel overwhelmed by supplements. Covers what to start with, why basics matter, and how to begin without stress or overspending.

For women who are tired of guessing what might help
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If you’re anything like I was, you’ve probably tried to be intentional about feeling better—reading, researching, even praying—and still came up short. When you’re juggling caregiving, parenting, or just living in a body that feels off, the wellness world can feel more draining than helpful.

Years ago, it was books for me—Prescription for Nutritional Healing with dog-eared pages and a highlighter in hand. I’d underline symptoms, flip back and forth, trying to connect the dots. One supplement led to another, and another. In the end, I just felt more overwhelmed, with a shelf full of bottles and no real progress.

These days, most women aren’t flipping through books. It’s reels, podcasts, or a tip from a friend or naturopath. The result is the same: a pile of pills, no clear plan, and the same nagging symptoms.

This isn’t about hunting for the “perfect” supplement. It’s about giving your body what it actually needs first.

Start with the basics
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Your body rebuilds itself every single day. If it doesn’t have the right materials, it grabs whatever’s around—and sooner or later, you feel it. Instead of chasing symptoms, start by covering the basics:

  • Vitamins and minerals
  • Complete protein
  • Omega-3s

Think of these like your grocery staples. Without them, your body can’t even keep up with daily maintenance, let alone bigger repairs.

The core 3 (plus a few extras)
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1. A complete multivitamin with minerals
Look for one that actually covers gaps—magnesium, zinc, selenium, and trace minerals—not just a sprinkle of B12 and vitamin C. Check for forms your body can use (like magnesium in more than one form, not just plain oxide). Avoid junk fillers like titanium dioxide or artificial dyes. More on this in my multivitamin labels blog.

2. Clean, complete protein
Protein is construction material. Hormones, enzymes, antibodies—even melatonin for sleep—are built with it. A clean powder (whey or plant-based with all nine amino acids) can fill in gaps if your meals are hit or miss.

3. Omega-3s
These help with inflammation, brain fog, hormones, and joints. These help with inflammation, brain fog, hormones, and joints. Look for fish oil that’s ultra-pure and gives the full spectrum of omega-3s—not just EPA and DHA.

Strongly recommended: probiotic
A good gut primer. If your digestion is off, even the best supplements won’t do much.

Optional based on your needs:

  • Vitamin D3 (low sun or low immunity)
  • Magnesium (sluggish, stressed, poor sleep)
  • B Complex (burnout or dragging through the day)

You don’t need a cabinet full of bottles. Pick one or two to start. Consistency matters more than quantity.

Not every supplement is worth it
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I wasted plenty of money early on—low-quality ones that upset my stomach or powders full of fillers.

  • Look for third-party testing that goes beyond NSF/USP
  • Avoid fillers and artificial dyes
  • Choose bioavailable forms your body can use (like methylated B vitamins)

How to actually start
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Start with 1–2 foundational pieces. Don’t stack seven bottles and expect to feel new in a week. Stick with it 30–90 days. Missing days resets the clock.

You probably won’t wake up a new woman overnight. But steady changes—better digestion, fewer crashes, deeper sleep—are signs your body is finally getting what it’s been missing.

“What we eat today is what our body is made of 90 days from now.” — Kai Fusser

Need a hand?
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Some women start with a simple strip pack that covers basics—B complex, omegas, probiotics. Others pick piece by piece. I help women figure out what makes sense for their life and budget.

If you’re tired, foggy, or just “off,” you don’t have to guess your way through it. Here are a few ways to start:

Bottom line
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Starting with a few basics is enough. Give your body what it’s been missing, and things start to change. Don’t overthink it—simple and consistent always wins.

Bonnie Smit is a stage-four cancer survivor and special-needs mom who homeschooled her three kids through countless medical appointments. Now she shares faith-grounded wellness insights to help women build healthier lives without losing their peace. She offers support and encouragement inside her wellness community. When she’s not inspiring others there, she’s sipping coffee and wondering where the day went.

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