By Elissa Goodman

My body took years to figure this out. Here is what I landed on — and why yours deserves the same patience.

The question I get asked most constantly in my practice is about my nighttime routine. And I want to be incredibly clear before I share anything: this is a protocol built over years of testing, adjusting, and working closely with my own practitioners. It is not a prescription. It is not a suggestion. It is simply what works for my body, at this point in my life, and I share it because transparency is something I believe in deeply.

Your nighttime routine will look different from mine. It should look different from mine.This is where I want to start, because so many of us make the mistake of copying what someone else is doing without understanding why they are doing it. I watch this happen constantly in my practice, and it concerns me deeply.

With that said, here is what I am currently taking at night.

Wiley’s Finest Wild Alaskan Fish Oil (Peak EPA)
Omega-3s are something I have prioritized for years, and I remain incredibly consistent about them. This particular formula delivers 1,000mg of EPA and DHA per softgel, which is meaningful because EPA and DHA are the forms the body can actually use. I take this at night because fats absorb more efficiently when taken with a meal, and my last meal tends to be my most substantial. What omega-3s do is simply profound. They support cardiovascular function, help modulate inflammation, and are essential for cell membrane integrity. The research on this is robust and has been for decades.

Fatty15 (C15:0 Fatty Acid)
This one I started more recently, and I find the research around it fascinating. C15:0, pentadecanoic acid, is an essential odd-chain saturated fatty acid, which means the body cannot produce it on its own. Emerging science suggests it plays a role in strengthening cell membranes, supporting mitochondrial function, and helping cells resist breakdown over time. It fits beautifully into an aging-gracefully protocol, which is something I talk about endlessly because I believe aging is simply an invitation to be more intentional, not less.

Codeage Liposomal Glutathione
Glutathione is one of the most important antioxidants in the body, and one I watch carefully in my clients’ bloodwork. It is produced naturally, but production declines with age, stress, and toxic burden, which is why supplementation becomes increasingly relevant. The liposomal delivery here matters: it wraps the glutathione in a phospholipid complex, which significantly improves absorption compared to standard forms. I take this at night because the body does its deepest repair work while we sleep, and glutathione is central to that detoxification process.

HealthForce SuperFoods Liver Rescue
I have supported my liver intentionally for a long time. The liver is quietly doing more work than most people appreciate, processing everything that comes in, every day, without rest. This formula contains a blend of herbs I trust: milk thistle, dandelion, and other botanicals with long traditions of supporting hepatic function. Taking it at night aligns with the liver’s own natural detox rhythm, which is most active in the early morning hours.

BIOptimizers Magnesium Breakthrough
Magnesium is the one supplement I would argue almost every person I see is deficient in. It is simply one of the most depleted minerals in modern life. This formula contains seven forms of magnesium, which matters because different forms have different bioavailability and target different tissues. Magnesium glycinate for nervous system calming. Magnesium malate for energy production. Magnesium threonate for cognitive support. At night, the relaxation and sleep benefits are incredibly tangible. I feel it. Most people feel it.

BIOptimizers Sleep Breakthrough
This one is specifically designed for sleep and it is melatonin-free, which I appreciate because I have always been thoughtful about not blunting the body’s own melatonin production. Instead, it works through other pathways: supporting GABA activity, reducing the physiological stress response, and helping the nervous system genuinely downshift into rest. Sleep is where everything regenerates. It is not a passive state. I treat my sleep as sacred, and this is part of why.

Before You Run to the Store.
The clients who struggle most are often the ones who take someone else’s supplement list and run with it without understanding their own baseline. What your body needs is unique to your biology, your stress load, your hormone picture, your gut health, your bloodwork. What I take is a reflection of all of those things in my body, not yours.

Start with one thing if you are curious. Talk to your practitioner. Get your labs done. And let your routine be something that evolves with you, because the best protocol is always the one that is actually listening to your body.

Elissa Goodman is a functional health practitoner and bestselling author.