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9 Supplements That Changed My Body [As A Nutritionist]

Updated: Aug 29, 2023

Today, I'm sharing the 9 supplements that I'm currently taking as a Nutritionist. These are supplements that I take to help improve my sleep, balance my anxiety levels, improve my body composition and overall feel great.

Note: These are the supplements that I take for my body and my goals. Make sure to check with your doctor before taking any supplements to make sure it fits your health history and needs.

Let's dive into the list!

autumn bates supplements


Magnesium is an electrolyte that's used for quite a lot of functions in the body ranging from sleep to muscle relaxation.(1) I personally take magnesium every night about 30 minutes before bed to help naturally boost the sleep hormone melatonin and make sure I get high quality deep sleep. I've found that poor sleep leads to me feeling more anxious and have higher sugar cravings the next day, so optimizing for great sleep is top priority for me.

There are two different brands that I will use. THIS is the more "budget friendly" magnesium, however it's also much less absorbable in the body. THIS is the more absorbable magnesium that I will take on a daily basis.

Cod Liver Oil

I personally prefer cod liver oil over regular fish oil because cod liver oil is much higher in vitamin D3 and A. Vitamin D3 is crucial for bone and heart health, whereas vitamin A is useful for skin and eye health. About 7 years ago, I took a blood test to measure my vitamin D3 levels and found that I was dismally deficient. In fact, it's estimated that about 1 billion people worldwide are deficient in this important vitamin.(2)

I also love that cod liver oil is rich in anti-inflammatory omega 3 fatty acids. Because I don't consume much fish, I make sure to take a teaspoon of cod liver oil daily.

My favorite cod liver oil brand is Nordic Naturals, which can be found HERE.

Vitamin D3/K2

In addition to the vitamin D3 found in cod liver oil, I also like to take a specific vitamin D3/K2 combination supplement. Vitamin D3 is used to help get calcium out of the arteries and into the bones, making it useful for both heart and bone health. However, without vitamin K2, D3 can't really do its job. For this reason, I don't like to take vitamin D3 on its own and I always take it with K2.

THIS is the vitamin D3/K2 combination that I take every other day.

autumn bates protein powder

My Zero Sugar Protein Powder

It's incredibly tricky to get enough high quality protein into the diet. In fact, it's estimated that about 46% of older adults aren't even hitting the bare minimum needed to prevent a protein deficiency.(3) Protein is needed to maintain muscle mass, which makes it crucial for maintaining (or even increasing) the metabolism during a weight loss journey.

I make sure that I'm getting enough protein by adding 1-2 scoops of my zero sugar, pasture-raised protein powder into my protein smoothies every day.

You can find my zero sugar protein powder HERE.


Iodine is essential to thyroid health. It can typically be found in fairly high amounts in dairy products, fish and iodized salt. However, because it's so important to the thyroid (and because I personally don't eat much fish), I add a few drops of iodine into my water everyday.

THIS is the iodine that I use.

autumn bates LMNT

LMNT Electrolytes

LMNT is a zero sugar electrolyte mix that contains sodium, magnesium and potassium. Because I'm fairly active, I follow Intermittent Fasting and I don't eat very many processed foods, it can be quite difficult for me to hit my daily electrolyte needs. Instead of opting for a super high sugar electrolyte replacement (pretty much all other electrolytes on the market), I take 1-2 packets of LMNT per day.

You can find LMNT Electrolytes HERE.


This is, of course, a newer and non-permanent addition to my supplement routine. However, I plan on taking it throughout my pregnancy as well as while I breastfeed. Finding a good prenatal can be tricky, but I really like the Smarty Pants capsule option because it contains the more usable forms of folate and vitamin B12 (the methylated forms).

You can find the prenatal that I'm currently taking HERE.

lipospheric vitamin C

Lipospheric Vitamin C

I don't take vitamin C on a daily basis, but I do find it useful when I'm trying to quickly recover from a cold. I like to take the lipospheric vitamin C because it doesn't cause GI distress for me and it tends to be absorbed better than other powdered forms of vitamin C. When I'm sick, I'll take 3-4 packets of lipospheric vitamin C spread throughout the day (1 packet every 3 hours or so) until I feel better.

THIS is the brand that I take.

Oregano Oil

Oregano oil has been studied as a natural antibiotic. For this reason, I don't take it daily, but I do take it when I'm sick to help me recover faster. I like to add 5-10 drops into a homemade "wellness shot" that also contains a clove of garlic, lemon juice, turmeric and ginger. It certainly doesn't taste good, but I've found it helps me feel better much faster!

THIS is the oregano oil that I use.

autumn bates protein powder review

Get your hands on my DELISH zero sugar protein powder that the AEN Community is RAVING about HERE!

autumn bates protein powder

Smoothie Cheers,


autumn bates review

Autumn Elle Nutrition

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