Cathy Wellness

Supplement Store

What's on my shelf — and why. Carefully selected supplements to support your mental wellness.

My Approach to Supplements

Let me be upfront: supplements are not a replacement for therapy or medication. They're one piece of a bigger picture.

But in my 15 years of practice, I've seen specific supplements make a genuine difference for people — especially when combined with proper treatment. Not miracle cures. Not magic pills. Just... support. The kind your body might be missing.

Everything I recommend here, I've either taken myself or seen work consistently with my clients. I don't put anything on this page that I wouldn't give to my own family.

A few ground rules:

  • Talk to your primary care provider before starting anything new
  • Supplements interact with medications — if you're on meds, let me know and we'll discuss
  • Quality matters — I link to brands I trust, not the cheapest option on Amazon
  • More isn't better — I'll tell you exactly what dose I recommend and why

Vitamin D3

The "sunshine vitamin" that most of us are missing

Why I recommend it:

I started taking Vitamin D3 years ago after a blood test showed I was severely deficient — which, it turns out, is incredibly common, especially if you live somewhere without year-round sun or spend most of your time indoors. And here's the thing: Vitamin D deficiency is directly linked to depression and fatigue.

After three weeks of consistent supplementation, I noticed a real shift in my energy and mood stability. I've since recommended D3 to dozens of clients and the feedback is consistent: "I didn't realize how flat I was feeling until it lifted."

What to know:

  • Best taken with food (it's fat-soluble)
  • I recommend 2000-5000 IU daily for most adults
  • Get your levels tested if you can — it helps dial in the right dose
  • Pairs well with K2 for calcium absorption
$18-24 for 3-month supply Ask Cathy for Brand Recs

Omega-3 Fish Oil (EPA/DHA)

Brain food that's backed by actual science

Why I recommend it:

The research on omega-3 fatty acids and mental health is some of the strongest we have for any supplement. EPA in particular has been shown to support mood regulation, and DHA is essential for brain structure and function.

Most Americans are drastically low in omega-3s. We eat a lot of omega-6 (processed foods, seed oils) and not nearly enough fatty fish. A quality fish oil supplement fills that gap. I take this every single day. Non-negotiable.

What to know:

  • Look for high EPA content (at least 1000mg EPA per serving)
  • Burp-proof/enteric-coated versions exist if fish burps bother you
  • If you're vegan, algae-based omega-3 works too
  • Takes 4-6 weeks to notice effects
$25-40 for 2-month supply Ask Cathy for Brand Recs

B-Complex

The stress vitamin cocktail your nervous system is begging for

Why I recommend it:

B vitamins are consumed rapidly when you're under chronic stress. Think of them as fuel for your nervous system — and if you're running on empty, everything feels harder: focus, energy, emotional regulation, even sleep.

I recommend a quality B-complex (not just B12 alone) because the B vitamins work synergistically. When one is depleted, the others can't do their jobs properly.

What to know:

  • Your pee will turn bright yellow. That's normal (it's the riboflavin).
  • Take with breakfast — B vitamins can be energizing and may disrupt sleep if taken at night
  • Methylated forms (methylfolate, methylcobalamin) are better absorbed for many people
  • Especially important if you're on certain medications that deplete B vitamins
$15-22 for 2-month supply Ask Cathy for Brand Recs

Magnesium Glycinate

Nature's chill pill — and my #1 sleep recommendation

Why I recommend it:

Magnesium is involved in over 300 processes in your body, and most people don't get enough from food alone. The glycinate form is specifically excellent for relaxation, sleep, and anxiety reduction without the digestive issues that other forms (like citrate) can cause.

I take magnesium glycinate every night about 30 minutes before bed. It doesn't knock me out — it just helps my nervous system downshift. Clients who've struggled with racing thoughts at bedtime often tell me this is the first thing that actually helped.

What to know:

  • 200-400mg in the evening is the typical recommendation
  • Glycinate is the gentlest form on the stomach
  • Won't make you drowsy — it just removes a barrier to relaxation
  • Can take 1-2 weeks of consistent use to notice the full effect
$16-28 for 2-month supply Ask Cathy for Brand Recs

L-Theanine

Calm without drowsiness — the anxiety edge-taker

Why I recommend it:

L-theanine is an amino acid found naturally in green tea. It promotes alpha brain waves — the ones associated with calm, focused alertness. Think: the opposite of the jittery anxiety spiral.

I recommend this for clients who need something to take the edge off anxiety during the day without the sedation of other options. It's not a medication. It won't solve anxiety by itself. But it can create just enough space between you and the panic to think clearly.

What to know:

  • 100-200mg as needed, or daily
  • Works within 30-60 minutes
  • Can be combined with coffee/caffeine to smooth out the jitters
  • No tolerance buildup or withdrawal
  • Not a replacement for anxiety medication if you need that level of support
$12-20 for 2-month supply Ask Cathy for Brand Recs

Probiotics (Mood-Specific Strains)

Your gut and your brain are in constant conversation

Why I recommend it:

The gut-brain axis is real, and we're only beginning to understand how much your microbiome affects your mood. Specific probiotic strains (like Lactobacillus rhamnosus and Bifidobacterium longum) have been studied for their effects on anxiety and depression.

I won't oversell this — the research is promising but still developing. But for clients who have digestive issues alongside mental health symptoms, addressing gut health often produces noticeable mood improvements.

What to know:

  • Look for strains specifically studied for mental health (psychobiotics)
  • Colony count matters less than strain specificity
  • Refrigerated options often (not always) maintain potency better
  • Give it 4-8 weeks to assess effects
  • Pairs well with prebiotic fiber from food
$28-45 for 1-month supply Ask Cathy for Brand Recs

Please Read This

These supplements are not medicine. They do not diagnose, treat, cure, or prevent any disease. They are nutritional support — one piece of a wellness approach that should include professional mental health care.

Always talk to your provider. Especially if you're currently taking prescription medication. Some supplements can interact with psychiatric drugs, blood thinners, and other medications. I'm happy to discuss interactions with you during our sessions.

Results vary. What works for me or my clients may not work for you. Bodies are different. Start low, go slow, and pay attention to how you feel.

About affiliate links. Some links on this page are affiliate links, meaning I earn a small commission if you purchase through them. This doesn't affect the price you pay. I only recommend products I personally use or have seen work with clients. My recommendations exist regardless of whether I earn from them.

I am not compensated by brands. No supplement company pays me to recommend their products. My selections are based on quality, research, and clinical observation.

Questions About Supplements?

Not sure what's right for you? Wondering about interactions with your current medications? Want personalized guidance?

We can discuss supplements as part of any session — therapy, medication management, or coaching. Or just send me a message.

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