By Dr. Karen DeVore, Tortoise Clinic
Here along the Gulf Coast, the arrival of spring means longer days and a return to the outdoor living that defines our beach communities. For many, it feels like a natural inflection point of renewed momentum and a reminder to re-prioritize energy, strength, and overall well-being.It’s often during this season that people begin reaching for supplements and vitamins in hopes of supporting this shift.
At the Tortoise Clinic, I remind people that supplements are never a substitute for the fundamentals including balanced, protein-forward meals made from real food, restorative sleep, building and maintaining muscle mass, hydration, and thoughtful stress management. Supplementation and targeted nutrient support are tools within a larger health strategy, most effective when guided by informed science and thoughtful clinical oversight.
Not every supplement is appropriate for every person. When selected strategically, with attention to quality, bioavailability, and individual physiology, they can support the systems that drive sustainable energy and resilience.
Here are five I commonly evaluate this time of year, and how I think about applying them.
Vitamin D – A Hormone with Broad Impact
Despite its name, Vitamin D functions as a hormone in the body. It plays a role in immune balance, bone strength, muscle function, and mood regulation. Vitamin D receptors are found throughout the body, which helps explain its wide-reaching influence.
Deficiency remains common, even living in Florida. Indoor work, sunscreen use, skin tone variability, and seasonal shifts all contribute. When levels are suboptimal, people may notice fatigue, slower recovery, decreased muscle strength, or a subtle dip in mood.
When I look closer: recurrent illness, low energy that doesn’t improve with rest, mood changes, bone or muscle concerns, and limited sun exposure
Practical Tip: Vitamin D absorbs best when taken with food that contains healthy fats. Testing provides clarity — optimal levels are individualized, not guessed.
Magnesium – Calm Energy & Recovery
Magnesium supports muscle relaxation, sleep quality, blood sugar balance, and healthy stress response. It participates in hundreds of biochemical processes and is one of the most common nutrients I see run low.
Despite the beauty of coastal living, daily demands such as work, activity, travel, and stress still accumulate, and magnesium depletion is common.
Two forms I often consider:
Magnesium Glycinate: Supports relaxation and restorative sleep.
Magnesium Threonate: May support focus, cognitive clarity, and emotional steadiness.
When I look closer: muscle tension, poor sleep, stress reactivity, headaches, and difficulty focusing
Practical Tip: Magnesium glycinate is often best tolerated in the evening. Magnesium threonate can be used in the morning when focus support is desired. Some individuals divide doses based on response. Because magnesium influences muscle relaxation, higher amounts may also influence digestive rhythm. Gradual adjustments help the body adapt comfortably.
Omega-3 Fatty Acids – Inflammation & Heart Support
Omega-3 fats help regulate inflammation and support heart health, joint comfort, brain function, and mood stability. Even with access to fresh seafood, consistent intake of meaningful amounts of omega-3s is less common than many assume. Modern dietary patterns tend to favor inflammatory fats over anti-inflammatory ones. As activity increases and seasonal allergens rise, balanced inflammatory support becomes increasingly important.
When I look closer: joint stiffness, cardiovascular risk factors, brain fog, mood variability, and seasonal inflammatory symptoms
Practical Tip: If fish oil results in occasional upper digestive discomfort or burping freezing capsules may help. Those taking blood thinners should consult their provider. Wild-caught fatty fish remains an excellent whole-food option.
Probiotics + Prebiotic Fiber – Digestive Precision
The gut influences immune function, hormone balance, inflammation, and mood. Probiotics introduce beneficial bacteria, the “seeds,” while prebiotic fibers provide the nourishment that allows them to flourish. Together, they help shape digestive terrain.
Not all probiotics are the same. Strains and potencies vary, and prebiotic fibers can aggravate some digestive systems if introduced too quickly. Because not every gut responds the same way, they should be introduced thoughtfully and increased gradually.
It’s also important to recognize that not every digestive system benefits from supplemental probiotics or prebiotic fibers. Certain digestive patterns or underlying gut conditions may require a more targeted approach rather than broad supplementation.
When I look closer: bloating or irregular digestion, recent antibiotic use, immune imbalance, and skin or hormone concerns
Practical Tip: Start low. Increase gradually. Monitor response carefully. Individuals using GLP-1 medications may benefit from additional digestive support due to slowed gastric emptying, but adjustments should always be gradual and individualized.
B-Complex Vitamins – Cellular Energy & Stress Support
B vitamins are essential for energy production, nervous system signaling, red blood cell formation, and stress adaptation. They are not stimulants. They support the body’s ability to generate steady, efficient energy. Stress, hormonal transitions, digestive variability, dietary restriction, or genetic factors can increase demand.
When I look closer: persistent fatigue, brain fog, elevated stress, hormonal shifts, and limited dietary variety
Practical Tip: Form matters. If B12 has not been helpful in the past, the issue may be the form rather than the dose.
Supplements are tools, not shortcuts. Quality matters. Formulation matters. Dosage matters. Context matters most. The goal is not to take more. The goal is to take what is appropriate for your body, your current demands, and your season of life.
Spring is about renewal, not rushing. Sustainable health is built through steady habits, thoughtful evaluation, and informed decisions, not trends or impulse purchases. When the foundation is strong and support is chosen strategically, small adjustments create meaningful momentum.
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