Between school drop-offs, work, workouts (when they happen), and maybe finally drinking your coffee while it’s still warm… who has time to decode the supplement aisle?
Everywhere you look, someone’s trying to sell you a magic powder or capsule promising energy, weight loss, glowing skin, or the patience of a saint. But what do you actually need?
Here’s your simplified, wellness & nutrition coach approved guide to supplements. Made for moms who want to feel better, not busier.
Do You Even Need Supplements?
If you’re eating a nutrient-rich, balanced diet, sleeping well, and managing stress (and if that’s you—tell me your secrets), you might not need many supplements.
But let’s be real—life is unpredictable, especially with kids. Supplements can help fill nutritional gaps, support energy, aid recovery, and reduce stress when food and rest fall short.
Supplements are not a shortcut to health. They’re a supportive tool—like comfy leggings or a solid coffee.
The NFIT By Nat Essentials: 5 Supplements I Recommend to Most Moms
1. A High-Quality Multivitamin
Think of this as your nutritional safety net. Look for one that’s specifically formulated for women and includes key nutrients like iron, B12, folate, and zinc.
2. Omega-3s (Fish Oil)
If you’re not eating oily fish twice a week, omega-3s are your friend. They support brain function, hormone balance, and inflammation. Hello, recovery and mood support.
3. Magnesium
This one’s a game-changer for sleep, stress, muscle recovery, and digestion. Magnesium glycinate or citrate are gentle and effective forms.
4. Vitamin D3
Especially important if you’re indoors a lot or live in less sunny climates. Vitamin D helps with immunity, mood, bone health, and even hormone regulation.
5. Protein Powder
When you’re running out the door with a toddler and no time for breakfast, a scoop of clean protein powder in a smoothie can keep your energy up and help with muscle recovery, especially postpartum.
Supplements I DON'T Recommend Without a Reason
Pre-workouts: Most are full of artificial junk and unnecessary stimulants. If you need energy, prioritize sleep and nourishment first.
Fat burners: Just… no. They’re often risky, unsustainable, and don’t align with the real-life, whole-body wellness we’re after.
Trendy TikTok powders: If it sounds too good to be true, it probably is. Your body doesn’t need 12 different mushroom extracts and glitter collagen. Keep it simple.
How to Choose Quality Supplements
Not all supplements are created equal. Here’s what to look for:
- Third-party tested (NSF Certified, USP, Informed Choice)
- Minimal fillers or artificial ingredients
- Clean and transparent labeling
- Reputable brands that prioritize bioavailability (so your body can actually absorb it)
If a supplement label looks like a science experiment, pass.
When to Talk to a Pro
While these general recs are safe for most moms, it’s always best to personalize. Certain health conditions, medications, or stages of life (like pregnancy or postpartum) can affect what’s right for you.
I always encourage my clients to check in during our wellness coaching sessions if they’re unsure about a supplement. You deserve guidance that considers your body, lifestyle, and goals—not a one-size-fits-all approach.
Final Thoughts
Supplements can be a powerful tool in your wellness toolkit—but they should never feel like another chore on your to-do list.
Start simple. Choose quality. Focus on consistency.
And if you ever need support? I’ve got you, mama.
With Love,
Natalie – Nfit by Nat
Certified Nutrition, Fitness & Wellness Coach / Mom / Cheerleader for All Moms
