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This Is The Secret To Choosing The Right Supplements For You

With so many different supplements available in stores and on the internet, it’s hard to know what to take. What’s good, what’s bad, what will make a difference in your health, and what is just a waste of money.

The first step in creating a supplement regime for a reasonably healthy person is to understand what “Life Category” they’re currently in. Are you Male or Female, Active (more than just walking) or Inactive (from sedentary to walking), Under 50 or Over 50? A “Male/Active/Under 50” will take different supplements than a “Female/Inactive/Over 50”.

Here are the 4 Female Life Categories, what supplements to consider taking, and why:

1. Female/Active/Under 50

A good Multivitamin and Mineral Formula with Iron is a great start to creating your supplement regime. It offers additional nutrients you might not be getting in your diet. Some Multi’s are better than others. Here are some things you’ll want to watch out for when selecting a multi:

  • Make sure the minerals are in more absorbable forms, like Magnesium glycinate or Zinc Picolinate. Most commercially available multi’s use cheaper, less bio-available forms like Magnesium Citrate or Zinc Oxide.
  • The B vitamins should each be in different milligram amounts. Many of the lower quality brands offer them with 50mg or 100mg of each B vitamin. That approach isn’t backed by any research.
  • The Vitamin B12 should be labeled “Methylcobalamin” to improve the way its utilized by your body. Most lower quality brands use a version of B12 known as “Cyanocobalamin”

A high-quality Omega 3 Fish Oil Supplement is an essential addition to your regime because they reduce inflammation, and improve the function of your brain, heart & every cell in your body. The two things that can reduce the quality of a fish oil supplement are rancidity and contamination (heavy metals and toxins). Make sure the supplement is in a dark or opaque bottle. Excess exposure to sunlight can increase the risk of rancidity. Some better quality formulas will also add Vitamin E to combat rancidity. Checking for contamination may require calling the manufacturer to inquire about their level of quality control. The highest quality fish oil brands will use a testing procedure known as “EUROFINS” to make sure their products are contaminant free.

A high-quality Protein Drink can help you maintain and build muscle while supporting your immune system. There are a lot of different drinks to choose from, but here are a few things to be aware of when purchasing one:

  • Pea and Rice Protein is great. Especially if you can get it with some added BCAA in it. Also, if you are vegan or have issues with dairy this is the way to go. Pre-digested Whey protein is about the best for building muscle if you’re not a vegan and have no problem with dairy.
  • Make sure the drink contains more protein than carbs.
  • Stay away from most premixed (in liquid form) protein shakes because many contain unhealthy additives

Bone Support Supplement is essential for most women past the age of 30, when bone-loss first begins. Many doctors will recommend a simple calcium and vitamin D supplement, but recent research indicates there are many other nutrients that can positively affect bone health as well. A supplement known as MCHC contains all of those nutrients, and that’s why I recommend it to my patients as a more comprehensive approach than just Calcium alone.

This Is The Secret To Choosing The Right Supplements For You
Image from Instagram user @sara.haven

2. Female/Active/Over 50

Your daily supplement regime should contain a good multi with iron, a high-quality fish oil supplement, a protein drink, and a bone support supplement; but you may want to include:

  • A high-quality Probiotic for additional immune protection and improved bowel function. The better probiotic formulas contain a combination of 5 or more types of friendly bacteria.
  • Siberian Rhubarb ER731 – is a supplement that has been not only shown to significantly reduce menopausal hot flashes but has been shown in long-term studies to be safe.
  • Huperzine A is a powerful natural supplement for cognitive and memory function that slows the process of brain aging.

3. Female/Inactive/Under 50

Your daily supplement regime should contain a good multi with iron, a high-quality fish oil supplement, and a bone support supplement; but you may want to include:

    • A high-quality Probiotic for additional immune protection and improved bowel function. The better probiotic formulas contain a combination of 5 or more types of friendly bacteria.
    • Chromium Picolinate can help your body utilize carbs for energy, so they are less likely to become body fat. Sedentary lifestyles can also lead to problems like diabetes, and supplemental chromium may help reduce your risk of developing it.

ALRIGHT before I get judged let me say what I’m gonna say. I know i said I would never buy coconut cult because of the price for “yogurt” but tbh it’s not really yogurt. It’s a probiotic supplement and you’re only supposed to have a legit tbsp a day aka making this mini jar $14 for 16 servings aka probably a better deal than most probiotics! • • It’s MUCH more beneficial to get your probiotics from real food sources because that’s what your body knows! I don’t typically take a probiotic but eat TONS of gut healthy foods including my daily warm acv lemon water, collagen, kombucha, PREbiotic fibers like banana and sweet potato and veggggg, cultured yogurt and cottage cheese etc etc etc. this coconut yogurt is a real food source of probiotics which means 💯 yes. • • People are always scared to talk about this when they talk about gut health but you should be POOPIN v regularly. LOLZZZZZ

A post shared by Megan Rivenburg (@megeatsworld) on

4. Female/Inactive/Over 50

Your daily supplement regime should contain a good multi with iron, a high-quality fish oil supplement, and a bone support supplement; but you may want to include:

  • Siberian Rhubarb ER731 – is a supplement that has been not only shown to significantly reduce menopausal hot flashes but has been shown in long-term studies to be safe.
  • Huperzine A is a powerful natural supplement for cognitive and memory function that slows the process of brain aging.
  • A high-quality Probiotic for additional immune protection and improved bowel function. The better probiotic formulas contain a combination of 5 or more types of friendly bacteria.
  • Chromium Picolinate can help your body utilize carbs for energy, so they are less likely to become body fat. Sedentary lifestyles can also lead to problems like diabetes, and supplemental chromium may help reduce your risk of developing it.

In the end, no one approach to wellness can meet everyone’s needs, but by breaking down your nutritional requirements into Lifestyle Categories we can better honor your “Biochemical Individuality.”


This article was written by nutritional and lifestyle expert, Dr. Charles Passler. Dr. Passler’s mission is to help as many people as possible to feel healthier and be the best versions of themselves. For over 20 years, he has catered to a diverse roster of clientele providing customized meal and supplement plans to get each person to their unique place of peak health and wellness.

In conjunction with this mission, he developed the Pure Change Program, a  7 or 21-day detox program and nutritional guide that effectively removes harmful toxins and supercharges your health and performance.

For more information about Dr. Passler and his practice or to book an appointment find him here.

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