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Essential Supplements for Optimal Health: Creatine, Magnesium Glycinate, and Vitamin D3

  • Writer: Kortney Jones
    Kortney Jones
  • Oct 23
  • 3 min read

Updated: Dec 9

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At Complete Healthcare in Richland, WA, we believe that wellness starts with understanding the essential tools your body needs to function at its best. While we often focus on treating illness, preventive care and nutritional support can play a powerful role in how you feel daily.


Three supplements gaining attention for their science-backed benefits are creatine, magnesium glycinate, and vitamin D3. Let’s explore how these natural nutrients can support your energy, sleep, muscle strength, immune system, and overall well-being—especially for women navigating hormonal changes, stress, or fatigue.


Creatine: Power for Body and Brain


What it is: Creatine is a compound naturally produced by your body and stored in your muscles and brain. It helps supply energy during physical activity and plays a vital role in cellular function.


Benefits:

  • Supports lean muscle mass – Helps preserve strength as we age.

  • Boosts cognitive function – May reduce mental fatigue and enhance memory.

  • Improves energy production – Beneficial for those with chronic fatigue or low stamina.


Who may benefit: Not just for athletes, creatine can be helpful for perimenopausal and menopausal women, older adults, or anyone looking to maintain muscle and mental clarity.


Dosing & safety: A common dose is 3–5 grams daily. Creatine monohydrate is the most studied form. Drink plenty of water to stay hydrated while using it.


Magnesium Glycinate: Rest, Relaxation, and Recovery


What it is: Magnesium is essential for nerve, muscle, and heart health. Magnesium glycinate is a highly absorbable form that’s gentle on the stomach.


Benefits:

  • Promotes better sleep – Calms the nervous system and helps you fall asleep more easily.

  • Relieves anxiety and tension – Glycine adds an additional calming effect.

  • Eases muscle cramps – Especially helpful for women with PMS or night-time leg cramps.

  • Supports heart rhythm and bone health.


Who may benefit: Magnesium supplementation often benefits people with stress, poor sleep, PMS, or frequent headaches.


Dosing & safety: Typical dosing is 200–400 mg daily, usually in the evening. It's well-tolerated and does not typically cause loose stools like other forms of magnesium.


Vitamin D3: The Sunshine Nutrient for Immunity and Mood


What it is: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D, produced naturally in your skin after sun exposure. However, many Richland residents don't get enough year-round due to cloudy weather, sunscreen, and time spent indoors.


Benefits:

  • Builds strong bones – Helps absorb calcium and prevent osteoporosis.

  • Boosts immunity – Linked to lower rates of infection and inflammation.

  • Supports mood and mental clarity – Deficiency is associated with fatigue and depression.

  • Protects heart health – Helps regulate blood pressure and cardiovascular function.


Who may benefit: Anyone who lives north of 37° latitude (Richland is at 46°N), spends most of their time indoors, or has darker skin, obesity, or digestive disorders may be at higher risk of deficiency.


Dosing & safety: Many adults benefit from 600–2,000 IU daily, best taken with a fat-containing meal. A blood test can help determine the right dose for you.


How We Can Help at Complete Healthcare


At Complete Healthcare, we take a personalized approach to health and wellness. Whether you’re curious about natural supplements or want to optimize your overall energy, sleep, and immune support, we’re here to guide you safely.


We can:

  • Evaluate your symptoms and lifestyle.

  • Order lab testing (including vitamin D levels).

  • Recommend high-quality supplements tailored to your needs.

  • Help monitor and adjust your plan over time.


Build a Healthier Foundation Today


Small changes can make a big difference. These three nutrients could be the missing link if you’re tired, moody, foggy, or run-down.


If you’re looking for a way to enhance your well-being, consider incorporating these supplements into your routine. Remember, a balanced approach to health includes not just supplements but also a nutritious diet and regular exercise.


Call 509-392-6700 to schedule your wellness consultation today.


Richard Lorenzo, D.O.

Kortney Jones, ARNP

Complete Healthcare – Women’s health and wellness care in Richland, WA

 
 
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