Health & Skin Supplements That Actually Work
On Creatine, Magnesium, L-Theanine, and More.
I may be a beauty junkie, but I was a health & fitness lover before I ever discovered my love of skincare.
And, just like I’ve got about a hundred beauty products sitting around my house that I’ve either tested or have yet to get around to testing and reviewing -
I’ve also got tons of supplements I’ve tested over the last 5 years and know exactly which do the trick and which don’t.
As a sneak peak, here are my top 5:
Best for overall health: Creatine (5 mg daily)
Best for sleep: Magnesium Glycinate (1200 mg 30 minutes before bed)
Best for focus (and getting rid of coffee jitters): L-Theanine (about 200-500 mg in the morning and 1-2g 30 minutes before bed)
Best for social situations: Ramp Health’s B4
Best for heart health: Vital from Renegade Health
Before I get into the nitty-gritty, let me add a disclaimer that I’m no doctor or genius biohacker;
just a woman with a strong understanding of biofeedback who has cycled a ton of supplements to figure out which ones actually work for her.
In this article, I’ll include my favorite individual supplements and my favorite “cocktails” -
aka the concoctions of supplements I take for different situations, like treating a hangover, needing to focus for a block of difficult work, or making a sober night more fun and social.
Let’s take a look! (buckle up, this is a long one)
I. Top 10 Favorite Individual Supplements
Given the nature of this article, I first owe homage to Grimhood, BowTiedOx, Denis, BowTiedUM, and others whose writing has taught me a ton about supplements over the last few years.
Check them out and give them a follow if you’re active on Twitter.
You should also check out what my good friend TJ is building over at Ramp Health - he makes the highest quality alcohol-alternative supplements of anyone I know, and they double as nootropics for those of you who are workaholics like me.
Now, let’s talk supps.
1. Best for Overall Health
I've been taking 5g of creatine daily for years, and if someone asked me if I were trapped on a desert island and could only take one supplement, I'd probably be disqualified from the game because I'd be stuck there forever trying to choose between magnesium and creatine.
This powerhouse supplement is a staple in my routine, and for good reason. Creatine isn’t just for bodybuilders or gym rats – it’s for anyone who wants to improve their overall health and performance.
What I love about creatine is its versatility.
It boosts muscle strength and endurance, which means you can push harder during workouts and recover faster. But the benefits go beyond just physical performance.
Creatine has been shown to support cognitive function and may even have neuroprotective properties, making it a smart choice for anyone looking to keep their brain in top shape.
Whether you’re lifting weights, going for a run, or just getting through a busy day, creatine helps me feel strong, focused, and ready for anything.
As a bonus, I credit creatine with getting through a period of serious sleep deprivation this past spring without missing (…all that much…) of a beat.
2. Best of Sleep
When it comes to sleep aids, magnesium glycinate is my go-to. I've been taking it for about two years, and it was actually the first form of magnesium I ever tried – yes, even before chloride.
The difference I feel on nights when I take it versus nights when I forget is astounding. General advice says to take it 30 minutes before bed, but I generally prefer to take it 60-90 minutes before bed.
That said, I do take a hefty dose of 1200 mg each night, which might be a bit much for beginners.
Magnesium can mess with your digestion if you're not used to it, so it's better to start with a smaller dose of 200-400 mg and increase as needed.
Trust me, your digestive system will thank you.
I believe that ideally, we’d all be taking a gram or so of elemental magnesium per day between food and supplementation, so that could be a benchmark.
3. Best for Versatility
Magnesium chloride has become a staple in my daily routine.
I put a pinch of it in every glass of water I drink, especially after a gym session.
At first, the taste is a bit odd, but once you get used to it, it actually starts to make the water taste sweet.
I used to think people were crazy when they said it starts tasting sweet once you're no longer deficient, but experiencing it firsthand showed me the light.
I also love using magnesium chloride flakes in a steaming hot bath – I add a healthy 1/2 cup to a full cup whenever I can remember to take one.
Topical magnesium chloride is fantastic for muscle recovery, relaxation, and even reducing menstrual cramps.
Another trick I learned from Grimhood on Twitter is making a magnesium oil spray.
By dissolving 1/2 cup of magnesium chloride flakes in 1/2 cup of boiling water and putting it in a spray bottle, I have a convenient, portable solution.
On stressful days, spritzing the back of my neck and shoulders does wonders.
This multi-use supplement is a powerhouse for both internal and external use, making it an essential part of my wellness toolkit.
4. Best for Focus
L-theanine quickly become a favorite in my daily routine. I’ve been taking it for about 18 months, and it’s been incredible for my low caffeine tolerance.
With L-theanine, I can enjoy my morning coffee without the usual heart racing or jitters. It provides a smooth, focused experience that makes my mornings much more productive and pleasant.
Personally, I prefer to mix it into my morning drink of water and electrolytes (see “Daily Morning Drink” explanation in the next section below).
Beyond just making coffee more enjoyable, L-theanine is also known for its neuroprotective properties. It helps to support brain health, improve cognitive function, and reduce stress.
Additionally, L-theanine can promote relaxation without drowsiness, making it an excellent supplement for both focus during the day and winding down at night.
Whether I need to concentrate on a challenging task or simply want to enjoy a cup of coffee without the drawbacks, L-theanine is my go-to solution.
I love how versatile it is, and it’s even included in some of my favorite supplement blends like Ramp Health’s B4 and PreSleep.
5. Best of Electrolyte Balance
Potassium chloride might not be the most exciting supplement in my lineup, but it plays a crucial role in maintaining my electrolyte balance (alongside sodium and magnesium).
This essential mineral is especially important during times when you’re not eating a lot of potassium-rich foods like potatoes (winter is more of a rice season for me), when you exercise a lot, or if you’re managing high blood pressure.
I’ll be honest – potassium chloride tastes pretty terrible if you put too much in your water. But if you get the balance right, it can be a lifesaver.
Just make sure you're also getting enough salt and magnesium, as these work together to keep your electrolytes in check.
And don’t ask me about the precise dosage; I measure with a spoon and a prayer.
But despite its unremarkable taste and my informal dosing method, potassium chloride has become a vital part of my supplement routine for its reliable benefits.
6. Best for Brain Fog (?)
Methylene blue is a bit of a wildcard in my supplement routine.
I've been taking it for about three months, mainly because my boyfriend swears by it and puts it in my morning water every day.
While I haven't noticed a huge difference myself, I'm sharing it because so many people I love and respect rave about its ability to reduce brain fog and improve mental clarity.
I don’t mind taking it daily for now, but if it were up to me, I’d probably cycle it when I need extra help focusing or recovering from a hangover.
Even though my personal experience with methylene blue has been subtle, the overwhelming positive feedback from those around me makes it worth mentioning.
Sometimes, it’s about trusting the insights of those who’ve found it beneficial and giving it a try yourself.
7. Best for Hormonal & Cholesterol Balance
Berberine is a powerhouse supplement, especially for women dealing with hormonal issues like PCOS or hormonal acne.
It’s also beneficial for those with high A1Cs and high cholesterol.
While this isn't medical advice, I find berberine to be a therapeutic ingredient that can make a noticeable difference during longer stressful periods of time when I'm not at my leanest and feel myself getting out of shape.
I usually cycle berberine during these times, taking two doses at night since it's easier for me to remember than splitting one dose and taking half twice daily.
While it’s not a miracle cure, berberine provides a helpful edge in managing those tougher times when my body needs a bit more support.
8. Best for Hitting Your Protein Goal
While it might not technically count as a supplement, I’m including egg white protein because I'd wager a good 75% of women aren’t meeting their nutritional needs.
Also, a lot of you might be dealing with acne from all the whey protein you’re taking without realizing there’s a great alternative that won’t make you break out.
I love the egg white protein from True Nutrition – its amino acid profile is a perfect alternative to whey, and it keeps my skin clear.
My favorite flavors are red velvet and cinnamon toast swirl, but I also keep a bag or two of the cookie dough flavor on hand for making protein-rich desserts (heads up - I think those flavors are only available on their website, not Amazon)
This versatile protein powder has become a staple in my kitchen, helping me meet my nutritional needs without compromising my skin.
Whether you're looking to switch things up or need a solution that won’t wreak havoc on your complexion, egg white protein is your solution.
9. Best for Overall Support
NAC, or N-Acetyl Cysteine, is one of those supplements I wish I remembered to take daily (sue me, lol).
Well, you probably don’t need to take it daily, but it’s worth considering cycling depending on how much environmental (or even emotional, in my opinion) stress you’re under.
This powerhouse is a potent antioxidant, acting as a cysteine donor and glutathione precursor. Its benefits extend far and wide, from neuroprotective benefits and supporting your innate immune and detox systems.
NAC is also great for your heart, making it a great all-around supplement.
Like I mentioned earlier, it bolsters the immune system and supports your liver, which is why I never skip it on those rare nights of drinking – it’s amazing at preventing a hangover.
When I’m sick, I always take about 1000 mg each night to give my immune system that extra boost.
10. Best for Heart Health
Renegade Health’s Vital Dietary Supplement
Vital by Renegade Health is a dietary supplement that stands out for its simplicity and effectiveness.
Designed by a friend of mine, Vital promotes heart health, maintains healthy cholesterol levels, and supports cellular health with just four powerful ingredients. Made in America and third-party tested, this supplement ensures the highest quality standards.
Vital contains 750 mg of Citrus Bergamot per serving, a citrus fruit rich in polyphenols shown to reduce total cholesterol, LDL, and triglycerides while increasing HDL.
With 20 mg of Lycopene, a potent antioxidant found in tomatoes and other red fruits, it improves vascular function and helps prevent heart disease.
The 100 mg of Coenzyme Q10 boosts energy production and acts as an antioxidant, improving quality of life and reducing mortality.
Lastly, 300 mg of Garlic Extract, used for its medicinal properties for centuries, helps reduce blood pressure and total cholesterol.
This thoughtfully crafted blend makes Vital an essential part of my supplement routine, providing comprehensive support for heart health and overall well-being.
PS - you can also get 10% off your order at Renegade Health with code “FAWN”
II. Personal “Cocktails”
Please note that your results may vary. These four “cocktails” are just batches of supplements I’ve tested out over the years that work for me in various scenarios.
Lightning Water (Daily Morning Drink)
Ingredients:
5g creatine
A pinch of sea salt
A small spoon and a prayer of potassium chloride (see above, lol)
~3-4g magnesium chloride
~200-500mg l-theanine
A dropper of methylene blue (optional, also lol, see above)
32 ounces of water
My daily morning drink is the perfect way to start your day, especially after a night of sleep when you’re naturally dehydrated.
After 8+ hours without water or electrolytes, this concoction is the ideal way to replenish what your body needs and kickstart your day.
This drink also helps me get my creatine out of the way for the day and sets the stage for improved focus with a dose of L-theanine.
The L-theanine is particularly beneficial if you’re planning to have coffee later, as it helps to prevent any jitters or heart racing, giving you a smooth, focused start to your day.
Simple yet effective, this morning cocktail is my secret weapon for hydration, energy, and mental clarity.
The Sober Social Hour
Next up is Ramp Health's B4. My friend made this brand, and I absolutely love it.
Since I rarely drink, B4 is perfect for enjoying the enhanced social effects and fitting in without alcohol. Plus, it tastes pretty good as far as supplements go.
B4 is packed with potent nootropics designed to boost social performance.
It instantly alleviates social anxiety, helps manage stress, and provides a euphoric state of calm confidence.
With ingredients like L-theanine, agmatine, and lemon balm extract, B4 elevates focus, mental clarity, and mood.
Conveniently packaged in single servings, it kicks in within 20-30 minutes and lasts up to 5 hours, making it a fantastic option for any social setting.
The Sleepy Time Not-Tea
This one was inspired by my friend Richard who taught me about the benefits of baking soda before bed.
Ingredients:
~1-2g l-theanine and 1/4 tsp baking soda dissolved in 1/2-1 cup of water
400-1200mg magnesium glycinate
What can I say?
This is my go-to drink designed to knock you out in the healthiest way possible (definitely better for you than melatonin).
Mix 1-2g of L-theanine and 1/4 tsp of baking soda in 1/2-1 cup of water, grab 400-1200mg of magnesium glycinate, and take it 30-60 minutes before bed for the best sleep of your life.
L-theanine is excellent for promoting relaxation and reducing stress without causing drowsiness.
Baking soda helps neutralize stomach acid, ensuring a comfortable night's rest.
And magnesium glycinate is a powerhouse for sleep, relaxing muscles and calming the nervous system for deeper, more restful sleep.
Give it a try and wake up feeling refreshed and ready to tackle the day.
If you don’t want to buy and mix everything together to make your own sleepy time drink, consider trying PreSleep. This is yet another friend-owned brand, and it is an excellent product. Try the blue raspberry flavor, and you won’t be disappointed.
To conclude, I’ll leave you with one brand that I’m really . . . not quite sure what to think about.
I have the Glow with Your Gut and Rest and Digest from Sera & Mattina, and they might be decent supplements for beginners or those who aren’t going to test out a bunch of supplements and dosages to figure out what works best for them.
On the other hand, I’m not familiar with the different pro/prebiotic blends they use, I’m not pleased with the use of magnesium oxide in the PM blend, and I think some of the key non-gut healing ingredients are a little underdosed.
If you just want something easy to try that combines a bunch of ingredients and might improve your quality of life, you’re welcome to pick that up.
But, if you ask me, I suggest you grab my big 3 instead - creatine, magnesium, and l-theanine - and use those consistently for a few months instead.
Cheers,
I’m about to get back into fitness postpartum and I’m definitely trying creatine this time! Thanks!