Supplements 101
Learn how to start supplements safely and effectively. Dr. Jackcy Jacob of Ascend Wellness MD explains how vitamin D, creatine, and glutathione support high-performance living and longevity.
In a world filled with wellness trends and colorful bottles promising vitality, supplements can feel like the easiest path to better health. But before adding new capsules or powders to your routine, it’s essential to understand what they can — and can’t — do.
Supplements can help fill nutritional gaps, optimize recovery, and support longevity, but the foundation of true wellness still begins with food, movement, sleep, and stress management.
At Ascend Wellness MD, we take a precision-based approach to supplementation — one rooted in your lab data, lifestyle, and goals. Here’s what to know before you start
Know Your “Why”
Ask yourself: What am I trying to improve?
Many people start supplements because they saw them online or a friend recommended them. But every body has different needs.
A patient low in vitamin D might need an IM injection to restore optimal levels, while another person experiencing fatigue may benefit from B-vitamins or NAD+ support.
Tip: Identify a specific goal — energy, recovery, hormone balance, or longevity — and back it up with lab data when possible.
QUALITY OVER QUANTITY
Not all supplements are created equal. Because the U.S. supplement industry is less tightly regulated than pharmaceuticals, purity and potency can vary widely.
At Ascend, we source from medical-grade companies such as Pure Encapsulations, Thorne, and Designs for Health, which ensure third-party testing and pharmaceutical-grade standards.
Look for:
GMP (Good Manufacturing Practice) certification
Third-party or NSF testing
Transparent ingredient lists (no “proprietary blends”)
Timing and Synergy Matter
Even the best supplement won’t help if it’s taken incorrectly. Nutrients often work in synergy:
Vitamin D pairs with vitamin K2 for bone and vascular health.
Magnesium supports vitamin D metabolism and muscle recovery.
Iron absorbs better with vitamin C.
Timing also counts — magnesium at night for relaxation; B vitamins and creatine earlier in the day for energy and focus.
At Ascend Wellness MD, we customize supplement timing schedules based on your circadian rhythm, digestion, and performance goals.
Integrate — Don’t Replace
Supplements should support a healthy lifestyle, not replace it.
A daily multivitamin won’t undo poor sleep, chronic stress, or an ultra-processed diet.
The most effective wellness plans pair targeted supplementation with nutrition, movement, and recovery strategies — what we call high-performance living at Ascend.
Real-World Examples from the Ascend Approach
At Ascend Wellness MD, we focus on evidence-based, measurable interventions that support longevity and performance. Here are three foundational supplements we frequently recommend:
Vitamin D – Vital for immune function, bone strength, and mood regulation.
In the Northeast, deficiency is common, especially during winter. We often recommend IM Vitamin D injections for patients whose levels remain low despite oral supplementation.Creatine Monohydrate – One of the most extensively studied supplements in both sports and cognitive health.
It supports lean muscle, energy metabolism, and even brain performance. Particularly useful for women in midlife or anyone on GLP-1 therapy to preserve muscle mass.Glutathione – The body’s master antioxidant and a key part of our Glow Drip and Ascend Myers Drip IV therapies.
Glutathione helps with detoxification, immune support, and skin health. Levels naturally decline with stress, toxins, and aging, making replenishment beneficial for vitality and recovery.
Personalize Your Plan
If you’re unsure where to start, consider a professional supplement review or micronutrient testing. At Ascend, we evaluate:
Your current supplement regimen (what’s working, what’s redundant)
Nutrition and absorption factors (e.g., gut health, protein intake)
Lab markers (vitamin D, B12, ferritin, omega-3 index, homocysteine)
Energy, sleep, mood, and recovery patterns
The goal: fewer pills, more precision, better outcomes.
The Takeaway
Supplements can be powerful tools—but only when used intentionally, based on your biology and lifestyle.
Before starting, know your “why,” invest in quality, and monitor your body’s response.
If you’re ready to move beyond guessing and into precision-guided supplementation, schedule a consultation at Ascend Wellness MD. Together, we’ll build a plan designed for your highest performance and longevity.
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