Supplements Tanna and Sarah Swear By (and WHY)

 Episode Summary:

People don’t talk about this stuff enough—but Sarah and Tanna will. From magnesium to mushrooms, collagen to creatine, this candid episode dives into the supplements they personally take every day and why.

This is not a generic list from Google. These are the daily go-to's that support their mood, brain, hormones, skin, hair, performance, and digestion—with a whole lot of laughter in between (and yes, fish burps make a cameo).

💡 You’ll also learn:

• Which magnesiums do what—and why they use multiple forms

• The adaptogens Sarah uses to support her nervous system and hormone balance

• Why creatine isn’t just for building muscle (and how Tanna was using it before it was cool)

• How Tanna uses supplements to support mood and sleep

• What they both take for energy, recovery, and focus

• And the supplement Sarah stopped taking when she started losing hair (spoiler: it wasn’t the cause)

🧠 Supplements Mentioned:

Sarah’s Go-To’s:

• Magnesium Oxide + Bentonite Clay – for digestion & toxin removal

• Magnesium Threonate – for brain support, focus & memory

• B-Complex – for energy and stress support

• Ashwagandha (powder) – adrenal and cortisol support

• Holy Basil (tea form) – calming + immune support

• Reishi Mushrooms – deep rest and immune function

• Cordyceps Mushrooms – stamina, oxygen uptake

• Vitamin D – mood, immunity, bone health

• Liquid Marine Collagen – skin, hair, nails

Tanna’s Essentials:

• Multivitamin – to cover any nutrient gaps

• Vitamin D (sublingual) – for mood, immunity, calcium absorption

• Creatine – for performance, strength, and brain health

• Electrolytes – for hydration and muscle recovery

• Magnesium Glycinate & Malate (occasionally) – for sleep, inflammation, energy

• Omega-3s (when she remembers) – joint & brain health (looking for a non-fishy kind!)

👯‍♀️ Real Talk Highlights:

• Sarah opens up about her hair loss journey and how it led her to explore supplements for her nervous system and hormone support.

• Tanna shares her focus on mental health, mood regulation, and avoiding “fish burps.”

• They both keep it real about what they actually take consistently—and what they’ve dropped.

• Plus: tips for finding quality supplements, starting small, and understanding that supplements support a strong foundation—they don’t replace it.

🛑 Reminder:
Sarah and Tanna aren’t doctors. These are personal routines, not medical advice. Always consult with your own health care provider before making supplement changes.

💬 Have a supplement you swear by—or one you want us to try?
DM us on Instagram @healthyrolemodels 

🎧 Listen now and let us know what your must-have daily support is!