Toward Health Supplement Guide

This guide brings together Toward Health’s supplement selection standards, product links and usage notes for discussion with your clinician. Start with how we select products, then review the relevant categories and cautions.

This list is not to be considered a recommendation, but a list of supplements and vitamins that have been verified. Please consult with your doctor about any questions pertaining to your personal medical care. Nothing here is to be considered medical advice.

Quality standards and selection criteria

Supplement quality varies across the industry. Toward Health uses independent product-testing information from ConsumerLab.com to inform the selections in this guide. The focus is on product quality rather than marketing claims.

Depending on the product, testing may assess the amounts of selected ingredients, screen for contaminants, and check whether tablets break apart appropriately. These tests provide useful information about quality, but a tablet’s ability to break apart does not by itself establish how well its ingredients will be absorbed.

Financial disclosure and transparency

Toward Health and its clinical doctors maintain no financial relationships, affiliate links, sponsorships, or brand partnerships with any of the companies listed in this guide.

The purpose of these selections is to reduce confusion and support informed conversations with your care team. Please consult with your clinical provider before adding supplements to your routine.

Products and usage notes

Each entry pairs a product link with its usage note. These categories organize the guide; they are not a daily regimen or a suggestion to take every product. Review the relevant entries and the cautions below with your clinician before deciding what belongs in your plan.

Multivitamins and vitamins C, D and K

Some of these products combine nutrients, while others contain a single vitamin. Review the specific product your clinician has suggested in the context of your existing supplement plan.

• Multivitamin: Thorne Basic Nutrients 2/Day
  Usage note: 2 capsules daily with food.

• Vitamin D3 & K2: Pure Encapsulations Vitamin D3 & K2
  Usage note: 1 capsule daily with food providing approximately 5,000 IU vitamin D3 and 90 mcg MK-7.

• Vitamin K2 (Standalone): Vitamin K2 MK-7
  Usage note: Total daily vitamin K2 intake approximately 400 mcg daily with food.

• Vitamin C 500 mg: NOW Vitamin C-500
  Usage note: Usually 500 mg daily, sometimes twice daily.

• Vitamin C (Powder): Natural Organic Vitamin C Superfood
  Usage note: 1 scoop daily mixed into water.

Magnesium

Magnesium comes in several forms. The three options below have separate usage notes, including how the amount is adjusted over time.

• Magnesium Glycinate: Doctor’s Best High Absorption Magnesium Glycinate
  Usage note: Start with 200 mg with dinner and increase approximately weekly until stools become soft but not watery. Magnesium may support sleep and bowel regularity but can cause diarrhea at higher doses.

• Magnesium Broad Spectrum: NOW Magnesium Caps 400 mg
  Usage note: Start with 200 mg with dinner and increase approximately weekly until stools become soft but not watery.

• Magnesium (Powder): Natural Vitality Calm Magnesium Citrate
  Usage note: Start with a low evening dose and increase gradually approximately weekly until stools become soft but not watery.

Metabolic health and performance

The entries below cover daily use as well as considerations related to protein goals, training and recovery. Keep those goals in mind when discussing these products with your clinician.

• Creatine Monohydrate: Legion Creatine Monohydrate
  Usage note: 5 g daily for muscle support and performance. Higher doses of approximately 10 to 20 g daily are sometimes used for mental health or neurologic support.

• CoQ10: NOW CoQ10 400 mg
  Usage note: 400 mg daily with meals.

• Whey Protein: Isopure Whey Protein Isolate
  Usage note: 1 to 2 scoops daily to support protein goals. Use caution in chronic kidney disease.

• Collagen: Vital Proteins Collagen Peptides
  Usage note: Typically 10 to 20 g daily. Higher intakes are often used during periods of increased training volume or recovery demands.

Cardiometabolic and vascular health

Medication use is part of the conversation about these products. In particular, read the nattokinase entry alongside the bleeding-risk cautions below.

• Nattokinase: Arthur Andrew Medical Nattovena
  Usage note: 8,000 FU daily taken away from food.

• Niacin (Low Dose): NOW Flush-Free Niacin 250 mg
  Usage note: 250 mg daily with food.

• Psyllium Husk: NOW Psyllium Husk 500 mg
  Usage note: Take with meals and adequate water intake. Increase gradually until stools become soft.

• Psyllium Husk (Powder): NOW Organic Psyllium Husk Powder
  Usage note: Take with meals and water. Increase gradually until stools become soft.

• Inulin: Organic Inulin Fiber Powder
  Usage note: Start with approximately 2 to 3 g daily and increase slowly based on gastrointestinal tolerance.

Sleep, recovery and the nervous system

When reviewing supplements for sleep or recovery, bring the same attention to the cautions as to the usage notes, especially during pregnancy or breastfeeding.

• ZMA: NOW Sports ZMA
  Usage note: Take with dinner for hormonal and recovery support.

• NAC: Pure Encapsulations NAC 600 mg
  Usage note: 600 to 1,200 mg daily.

• Ashwagandha: NOW Ashwagandha 450 mg
  Usage note: 450 to 900 mg daily.

• L-theanine: NOW Foods Supplements, L-Theanine 200 mg
  Usage note: 200 to 600 mg daily depending on sleep and stress support needs.

B vitamins and iron

Lab results provide context for discussing these products with your clinician. The monitoring section below lists the tests referenced in the guide for iron, B12 and folate.

• Methylated B Complex: Thorne B-Complex #12
  Usage note: 1 capsule daily with food.

• Iron: Thorne Iron Bisglycinate
  Usage note: Typically 25 mg elemental iron daily.

• B12 Folate: Pure Encapsulations B12 Folate
  Usage note: 1 capsule daily.

• Folate (5-MTHF): Thorne 5-MTHF 1 mg
  Usage note: 1 mg daily.

Electrolytes

Adding electrolytes (sodium, magnesium and potassium) to your diet is often recommended for those on a very low carbohydrate, ketogenic diet. If your doctor has recommended electrolyte supplementation, the four products below offer drops, powders and packets. Read these entries with the sodium, potassium and medication cautions that follow.

• Electrolyte Drops: Keto Chow
  Usage note: Add to water throughout the day per label instructions.

• Electrolyte Powder: REDMOND Re-Lyte Hydration Electrolyte Powder Mix (Unflavored)
  Usage note: 1 to 2 servings daily mixed into water.

• Electrolyte Packets: SALTT
  Usage note: 1 to 2 packets daily during fasting, exercise, or heat exposure.

• No Salt Electrolyte: Ultima
  Usage note: 1 serving daily mixed into water as needed for hydration and electrolyte support
  Note: Contains maltodextrin.

Additional guidance and cautions

A product’s usage note is only part of the picture. The sections below bring together the guide’s considerations for electrolytes, timing, medical conditions, medications and monitoring.

Sodium targets

Very low carbohydrate and ketogenic diets often increase sodium losses through the kidneys. Typical sodium needs may increase to approximately 4 to 7 g sodium daily depending on sweating, exercise volume, heat exposure, fasting, and insulin resistance.

Symptoms of inadequate sodium intake may include fatigue, headaches, dizziness, palpitations, muscle cramps, and constipation. Patients with hypertension, heart failure, cirrhosis, chronic kidney disease, or fluid retention disorders should discuss sodium intake with their clinician.

Potassium guidance

Prioritize potassium-rich whole foods when possible. Supplemental potassium should be used cautiously in patients with chronic kidney disease or heart failure, and in those taking ACE inhibitors, ARBs or potassium-sparing diuretics.

Excess potassium supplementation may cause dangerous cardiac arrhythmias. Symptoms of potassium imbalance may include weakness, palpitations, muscle cramps, or abnormal heart rhythms.

Timing around fasting and exercise

Electrolytes are often most helpful before exercise, during prolonged exercise, during fasting, during heat exposure, or during illness causing fluid loss.

Protein supplementation is often best utilized after resistance training and to support daily protein intake goals. Creatine is typically taken daily regardless of workout timing. Magnesium is often best tolerated with dinner or in the evening.

Kidney disease cautions

Patients with chronic kidney disease should discuss supplementation with their clinician prior to use. Particular caution should be used with magnesium, potassium-containing electrolyte products, creatine, and high protein intake.

Protein supplementation may require adjustment depending on kidney function, albuminuria, and overall metabolic health goals. Electrolyte abnormalities may occur more easily in chronic kidney disease.

Blood pressure medication cautions

Electrolyte supplementation and carbohydrate reduction may lower blood pressure rapidly. Patients taking diuretics, ACE inhibitors, ARBs, beta blockers, or calcium channel blockers may require medication adjustments.

Symptoms of overmedication may include dizziness, weakness, orthostatic symptoms, or falls. Blood pressure monitoring is strongly encouraged during dietary transitions.

Pregnancy and breastfeeding cautions

Pregnant or breastfeeding individuals should discuss supplements with their clinician before use. Iron, folate, choline, electrolytes, and protein needs may differ substantially during pregnancy and lactation.

Some supplements may lack adequate safety data during pregnancy or breastfeeding, including ashwagandha, nattokinase, high-dose niacin, and high-dose NAC. Hydration and electrolyte needs may increase during breastfeeding.

Anticoagulant and bleeding risk cautions

Nattokinase may increase bleeding risk. Use caution with warfarin, apixaban, rivaroxaban, dabigatran, clopidogrel, or aspirin.

Vitamin K2 supplementation may affect warfarin dosing stability. Patients on anticoagulants should discuss vitamin K intake consistency with their clinician. Discontinue nattokinase prior to surgery or invasive procedures unless otherwise directed.

Lab monitoring

Monitoring can help your clinician review your supplement plan over time. Patients with multiple medical conditions or extensive medication use may require individualized monitoring plans. The guide identifies the following considerations:

• Vitamin D: Monitor 25-OH vitamin D levels periodically. Calcium monitoring may also be appropriate in some patients.

• Iron: Consider monitoring ferritin, iron saturation, hemoglobin, and CBC.

• B12 and folate: Consider monitoring B12, methylmalonic acid, homocysteine, and folate levels.

• Magnesium: Serum magnesium may not accurately reflect tissue stores. RBC magnesium may provide additional information.

• Kidney function: Consider periodic monitoring of creatinine, eGFR, and electrolytes in patients using creatine, electrolytes, or high protein diets.

PLEASE NOTE: All recommendations for vitamins and supplements have been well-rated on Consumer Lab, and are current as of May 21, 2026, but these listings frequently change. This list will be updated periodically.