What I Take in a Day

Everyone always asks what I take.

Before I share that list, I want to say this. Your body is yours.

I do not believe in outsourcing wellness or blindly copying someone else’s protocol, even if that someone else looks healthy. What works for me may not work for you.

When I was 15, I was fortunate to work with a functional medicine doctor who helped restore balance in my body during a difficult season. That experience shaped my entire approach to health. I learned early that symptoms are messages, not inconveniences.

Since then, my body has had seasons of depletion and seasons of strength. The care I have received over the years has been life changing. It is why I do not self prescribe. I work with professionals, test when necessary, and adjust as my body changes.

Bioindividuality is real. But so is responsibility. Learning to listen. Paying attention. Trusting the process.

Here is what I currently take, and why.

Upon Waking:

1 liter of waterThis has been the biggest shift for me. The first few days were hard. Now I am hooked. I have not had a headache since starting. I used to struggle to get that third liter in during the day. Front loading it changed everything. Hydration impacts digestion, energy, and recovery. I no longer wake up feeling dehydrated.

After my water:

Alkalize by Sara Wragge Wellness on an empty stomachto support detoxification and help reduce acidity that can build up overnight. I like starting my day supporting elimination before adding anything else in. You can use code ABBIE15 if you order.

Morning Energy:

Sun Goddess Matcha by PiqueCalm, sustained energy. No spike. No crash. It supports focus without elevating my stress response.

CreatineFor muscle building, strength, and recovery. As women age, maintaining lean muscle becomes essential for metabolism and bone density. This is foundational for me.

Pre Workout:

Before I train, I mix my drink and take everything together.

ElectrolytesI rotate between Taylor Dukes sugar free electrolytes and Cure lemonade sugar free. The strawberry lemonade from Taylor Dukes is my favorite. Mineral balance directly impacts performance and recovery.

Super Core dairy free colostrum by KromaFor immune support and gut integrity.

With my drink, I take:

MAP Amino AcidsTo support muscle recovery and reduce breakdown during training. I want to build, not deplete.

SPM Active by MetagenicsFor inflammation support. I notice a difference in aches and recovery when I stay consistent, especially with swimming, boxing, and strength training in my weekly routine.

Post Workout Breakfast + Core Vitamins:

After I train and eat breakfast, I take most of my foundational vitamins. I prefer taking them with food for better absorption.

PhytoMultiMy daily multivitamin recommended by my acupuncturist. It helps fill nutritional gaps and supports overall cellular health.

OmegaGenics EPA DHA 1000For inflammation support, hormone balance, and brain health. If I forget this consistently, my PMS is noticeably worse.

Vitamin C with bioflavonoidsFor immune support, collagen production, and antioxidant protection. It also helps ward off cold sores when stress is high.

DIM EvailSupports healthy estrogen metabolism. My doctor once explained that taking DIM is similar to eating two pounds of cruciferous vegetables daily. It helps the body process and eliminate estrogen properly, which becomes increasingly important in our forties.

Magnesium Glycinate AM

Supports carbohydrate, amino acid, and fat metabolism and plays a role in hundreds of processes in the body.

Protein:

Protein is non negotiable for me. It supports muscle maintenance, blood sugar stability, and body composition.

Optimize by Sara Wragge Wellness45 grams of protein and 10 grams of fiber. A true meal replacement when needed. Sometimes I split the serving depending on the day. Code ABBIE15 is available if you decide to try it.

Taylor Dukes Grass Fed Bone Broth ProteinChocolate with water tastes like chocolate milk. Vanilla with banana and spinach is my favorite green shake. And the Strawberries & Cream is so delish for a berry antioxidant rich shake. If you try Taylor Dukes, you can use code ABBIE for savings.

Gut + Fiber Support:

Fiber by Dr Mary Claire HaverHelps me reach 25 grams of fiber daily. Fiber supports detox pathways, gut health, and blood sugar balance.

GI ResolveSupports the integrity of the GI lining, which impacts immunity and hormone health.

Perelel Synbiotic Greens PowderAn easy way to support microbiome diversity and get additional phytonutrients, especially when traveling. If helpful, code ABBIE20 is available.

On busy days, I will often combine my greens, fiber, GI Resolve, and protein into a quick “cocktail” with water and just drink it down. My frother makes this possible. It is high powered and has a cap, which keeps everything clean and easy on the go.

Hair Support:

Nutrafol

I resisted this one for years. I truly believed I did not need it because I was already taking so many supplements. I assumed it would not make a difference.

I was wrong.

My hair is thicker, shinier, and stronger. I am able to keep it long and light and color treated in a way I always wanted without it looking thin or damaged.

Afternoon Support:

Second AlkalizeUsually around 3 pm or before alcohol to support detox pathways.

Evening Wind Down:

Bio DK Mulsion My acupuncturist suggested taking this at night for better assimilation.

Nature’s Way Magnesium ComplexSupports relaxation and keeps me regular in the mornings.

Pique Calming Electrolyte Helps calm, rest, and recover while I sleep.

For convenience, I linked everything above. Where applicable, discount codes are noted in the sections. Some links in this post are affiliate links, which means I may earn a small commission if you choose to purchase. I only share products I personally use and feel aligned with.

Everything I take is a choice.It does not feel like a burden. It feels life giving.

I know what it feels like to not feel well. Because of that, I am willing to do what I can to feel strong, clear, and energized for as long as possible.

I am deeply grateful for the body’s ability to respond, to recalibrate, and to heal when we support it.

There are remarkable practitioners and brands doing meaningful work in this space. But at the end of the day, this is about stewardship. Listening. Paying attention. Choosing vitality on purpose.

This is what works for me in this season.