Supplements: The Ultimate Game-Changers for Your Routine
+ My Must-Have Recommendations as a Physical Therapist and Female Athlete
+ My Must-Have Recommendations as a Physical Therapist and Female Athlete
Hey there, lovely!
Let’s talk about something we all want—feeling like the best version of ourselves. Whether you’re a mom, preparing for motherhood, or just juggling life like a boss, your body deserves all the love and support you can give it. That’s where supplements come in!
As a pelvic floor physical therapist working with women in all stages of life (yes, that includes my amazing pregnant and postpartum mamas), I’m all about helping you feel strong, energized, and empowered. Food is always the foundation, but sometimes we need a little extra help to fill in the gaps and thrive.
Ready to dive into the must-haves? Let’s go!
Why Supplements Are a Game-Changer
No matter where you are in life—pregnant, postpartum, or just chasing your goals—your body is constantly working hard. Supplements can:
Boost your energy so you don’t hit that midday slump.
Support muscle recovery and joint health (hello, strong body).
Improve your mood and mental clarity.
Fill nutritional gaps that even the healthiest diets might miss.
And the best part? They’re tailored to YOU.
Do Your Homework Before Taking Supplements
Before we dive into specific recommendations, let’s pause for a super important reminder: not all supplements are created equal, and not every supplement is right for every person.
Here’s what you need to do:
Research the product and the brand. Look for companies that are transparent about their ingredients and manufacturing processes. Choose brands that use third-party testing to ensure quality and safety.
Read the warnings and labels. Some supplements aren’t safe during pregnancy, while breastfeeding, or with certain health conditions. Be especially cautious with doses—more isn’t always better.
Talk to your doctor first. Before starting any new supplement, consult with your primary care doctor, OB-GYN, or another healthcare provider who knows your medical history. They’ll help you determine what’s safe and effective for YOU.
Supplements can be powerful tools, but only if they’re used responsibly. Your health and safety always come first!
My Top Picks for Women
Now that we’ve covered the safety basics, let’s get into the supplements I personally love and recommend. These are the ones I trust (and use myself), with links below if you want to check them out.
1. Omega-3 Fish Oil
Why you need it: Omega-3s are amazing for brain health, reducing inflammation, and supporting heart health. If you’re pregnant or postpartum, they’re also key for baby’s brain development.
My pick: 1stphorm Link
2. Vitamin D
Why you need it: Vitamin D is your sunshine in a bottle! It supports bone health, immunity, and mood (bye, winter blues). Most women are low, so this is a must-have.
My pick: 1stphorm Link
3. Magnesium Bisglycinate
Why you need it: Magnesium helps with muscle relaxation, better sleep, and keeping your stress levels in check. If you’re dealing with cramps, constipation, or feeling wired but tired, this one’s for you.
My pick: Thorne Pick
4. Creatine
Why you need it: Don’t let anyone tell you creatine is just for bodybuilders! It’s great for boosting energy, muscle recovery, and brain health. It’s especially helpful during postpartum when energy feels low.
My pick: Promix Creatine or First Phorm’s Creapure—it’s clean, pure, and mixes easily.
5. Protein Powder
Why you need it: Protein is essential for healing, muscle repair, and keeping you full longer. If you’re struggling to hit your protein goals, a high-quality powder can be a lifesaver.
My pick: Promix Whey Protein
6. Beef Liver
Why you need it: Packed with iron, B vitamins, and other nutrients, beef liver is a powerhouse for energy, skin health, and overall vitality. It’s like nature’s multivitamin.
My pick: Promix Grass-fed beef liver capsules—easy and effective.
7. Multivitamin
Why you need it: A good multivitamin covers your bases, ensuring you’re not missing out on key nutrients, especially during pregnancy and postpartum.
My pick: Thorne Women’s Multi or First Phorm’s Micro-Factor (which includes more than just a multi!).
8. Glucose Disposal Agent (GDA)
Why you need it: GDAs help your body efficiently use carbs, keeping your energy stable and supporting blood sugar balance. This can be a game-changer for anyone who feels sluggish after meals.
My pick: https://1stphorm.com/products/gda/?a_aid=cjohnson
Let’s Get You Feeling Amazing
Supplements can make a big difference in how you feel day-to-day, but they’re just one piece of the puzzle. Pair them with nutrient-dense meals, regular movement, and enough rest (easier said than done, I know!).
If you’re ready to start, I’ve linked my favorite products below. These brands are ones I use and trust, so you know you’re getting the good stuff.
http://promixnutrition.com/THEFEMALEATHLETEDOC
Use code: THEFEMALEATHLETEDOC for 10% off
Remember: Always do your research and talk to your doctor before starting anything new. Your health is worth the extra effort!
Here’s to feeling your best, no matter where you are on your journey. You’ve got this! 💪
xo,
Dr. Courtney
Disclaimer: Supplements are not a replacement for a balanced diet. They are designed to complement a healthy lifestyle by filling in nutritional gaps and supporting your overall wellness. Always prioritize whole, nutrient-dense foods as the foundation of your diet, and consult with your healthcare provider before starting any new supplement regimen.
Additional Links:
https://www.instagram.com/p/DBeF0xAPzAP/?img_index=1
https://www.instagram.com/p/C_NzT5Wvc5W/?img_index=1
https://www.instagram.com/stories/highlights/18039749065803391/
