Top 5 Supplements for Everyday Wellness
Confused by supplements? This is for you.
There is definitely a time and a place for an in-depth supplement protocol, but too often I find my clients over-supplementing with ALL THE THINGS because they saw it on social media or their best friend is taking it.
More often than not, less is more.
My rule is to focus on quality over quantity.
Why supplement in the first place?
Ideally we’d get all of the nutrients we need from the food we eat (or synthesize it from the sun as is the case with vitamin D). But in modern society — our soil is depleted of nutrients, our stress levels are through the roof, we’re eating more processed/packaged foods than ever before and are exposed to excessive environmental toxins on the regular. We simply cannot get what we need through diet alone anymore.
That being said. Most of us can benefit from the following to enhance everyday wellness.
For specific brands and 10% discount on quality supplements, visit my Fullscript dispensary.
And please, be sure to consult with your primary care provider before adding or changing any supplement to your routine.
My Top 5 Supplements
Methylated Multi-vitamin
Think of this as your insurance policy for all the vitamins and minerals your body can’t get from food alone.
For multi-vitamins, I always look for ones with methylated folate and B12 as well as a mix of minerals that includes selenium (great for thyroid health) among others.
My go-to brands are Orthmolecular Mitocore, Metagenics PhytoMulti, Pure Encapsulations ONE and WeNatal if you’re pregnant or trying to conceive.
Omega-3
Fish (or algal) oil supplements are critical for reducing inflammation as well as supporting women’s health from fertility to thyroid function to insulin resitance, and menstraul cramps.
It’s important to choose a balanced blend with both EPA & DHA in the right ratios. If pregnant or TTC, you’ll want a higher DHA blend.
My favorites are Needed and Omegagenics.
Vitamin D3
We need vitamin D for immune function, bone health, regular periods, blood sugar control, and stress management.
However, it’s almost impossible to have healthy levels without supplementation. Ideal levels range 50-80 nmol/L.
Look for D3/K2 liquid formulations to easily control dosage. A maintenance dose is generally considered 2,000-5,000 IU.
*Subtract what’s in your multivitamin.*
Magnesium
Magnesium is responsible for over 300 enzymatic reactions in the body. Without we literally cannot function.
It’s also known as the relaxation mineral (body & mind) which is why I always suggest taking it in the evening.
Look for magnesium glycinate for the most bioavailable option.
Magnesium citrate is great to help with morning bowel movements.
Read up even more about magnesium in my deep-dive post here.
Digestive Enzymes
I could have picked other supplements like a probiotic, but the truth is — if we can’t assimilate the food we eat, we’re at a nutrient deficit from the get go.
Digestive enzymes, taken with meals, help your body breakdown food into easily absorbable bits. I especially like them for help with protein, dairy, and higher-fat meals or when I eat a late dinner and bedtime is around the corner.
Pure Encapsulations, Thorne, and Needed are my favorites.
