I’m constantly getting questions on supplements. Which ones are necessary and what/ how much should I take?I went through and categorized the most commonly asked questions. You will notice some supplements are listed in multiple categories. That is become some of them aid in multiple things. I understand there are plenty of supplements listed below. If you look for a general pill that for a specific reason check the label and see if it has some of the ingredients listed below. Also check the dosage to make sure you’re getting enough to make a difference.

General Health:

Multi vitamin: They have plenty of different types of these (I.e. Women’s, men’s, over 55, children, etc.) Find the one that best defines you. Multi-vitamins are one of my most recommended supplements. It helps gap the nutrients you are missing from your diet. As you will tell from the rest of this blog, a lot of symptoms you’re experiencing is from a nutrient deficiency.

Probiotic: Digestion, hormonal balance, UT function, cold and allergy prevention. You name it, probiotic helps with it. The more strands it has the better and you want to start with at least 40 billion CFUs. If you’ve just been on antibiotics the higher you want the CFUs to be.

Fish oil: EPA +DHA = 1,000 mg or more. Fish oil is good for heart, brain, joint and eye function, hair skin & nails and regulating cholesterol.

Calcium/ magnesium: Calcium and magnesium normally work hand and hand. Calcium is the micronutrient that contracts muscles while magnesium relaxes them. Calcium is also good for bone density and prevention of osteoporosis. If you are experiencing any kind of cramping (including from the time of the month) you probably are deficient in magnesium. This also includes head aches, teeth grinding and severe cramping such as charlie horses etc.

B-complex: Most people are deficient in B vitamins. B vitamins are water soluble so you can’t take too much. Any extra will be flushed out when you urinate. B vitamins help with span style=”font-weight: bolder!important;”>energy, sleep regulation, stress, anxiety and depression.

Fitness/ workouts

Protein powder: 20-30 g protein. Whether your goals are to gain, maintain or lose weight I always recommend the same proteins. For whey, you want to look for an isolate or hydrolyzed whey protein. Those are easiest to digest and allow your body to get maximum absorption of the protein. Otherwise I recommend egg white or vegetable protein powders. You want to keep the calories at less than 200 and protein somewhere between the 20-30g mark. Protein helps build muscle and preserve muscle tissue.

BCAAS: Also help with muscle soreness and preserving muscle tissue. If you like to workout in the morning before eating make sure to bring BCAAS with you to the gym. It’s also good for fasted cardio/ long (over 45 minutes) intense workouts. BCAAS prevent your body from burning your muscle for energy and use the amino acids instead.

L-Carnitine: 1,000-3,000 mg per day. Helps your body used stored fat for energy.

CLA: 3400 mg per day. Healthy fat found in grass fed meat. Help your body burn fat while preserving lean muscle mass.

Fat burners: I don’t normally recommend fat burners unless they are more natural; however, if you are eating well and working out consistently fat burners do help you reach your goal faster. My favorite and only one I will use is the NLA for her Shred Her fat burner. I use this because it’s cleaner ingredients. Doesn’t make you crash or jittery, has an appetite suppressor and mood enhancer in it. I live and stand by this product.


Probiotic: The more strands it has the better and you want to start with at least 40 billion CFUs. If you’ve just been on antibiotics the higher you want the CFUs to be. Probiotics are one of the number one thing I recommend for digestion issues. It will also help regulate when you go to the bathroom.

digestive enzyme: We naturally have digestive enzymes that help our body break down the food we eat. However, sometimes we have different one making certain foods harder for our body to digest. This will help make sure you have a complex of different enzymes allowing your body to break down food easier. Take one pill 30 minutes before you eat, especially if it’s before a heavier/ complex meal. There is no limit for the amount of these you take in a day.

Apple Cider Vinegar: I take a shot of this every morning, but you can also make it into a salad dressing. ACV helps with overall digestion, bacterial infections and preventing upset stomachs.

Sleep issues:

Ashwagandha: 900 mg- This herb is by far one of my favorites. It helps lower your cortisol levels and releases your ‘feel good’ endorphins which help you relax. This herb is great for sleep, anxiety, depression and stress.

Magnesium: 100-500 mg

Melatonin: up to 2.5mg- Melatonin is hormone that is made to help you sleep. It is created in the back of eyes and can be damaged by blue light. Lowering screen time before bed time can help ensure your natural levels of melatonin are normal. Too much melatonin has shown to have a reverse reaction. I recommend starting low and working up to 2.5mg. Then slowly adding from there.

Valerian Root: 500 mg

L-Theanine: 200-500mg

B-12: B-12 helps with natural energy and regulating your sleep. It is a water-soluble vitamin so you can’t take too much of it.

5- HTP: 50-150 mg

GABA: 1,000-2,000 mg

Stress/ anxiety:

Ashwagandha: 900 mg

Valerian root: 500mg

GABA: 1,000-2,000 mg

Joint Support:

Fish oil: 1,000 mg or more.

Turmeric: 1g. This is another of my top favorite herbs. xTurmeric is one of the leading anti-inflammatory agents. It’s used by naturopaths all over to help fight cancer and other inflammation based diseases. It’s great for arthritis and normal wear and tear on joints.

Chondroitin: 800-1200mg

Glucosamine: 300-500mg

Lowering Cholesterol:

Fish Oil: EPA+DPA= 1,000 mg or more.

Red Yeast Rice: 1200 mg

Garlic: Garlic is not only great for lowering cholesterol, but it also helps with high-blood pressure. Take it in capsule form or start adding it to your diet.

CoQ10: 100 mg. CoQ10 is one of the leading ingredients for aiding in high-cholesterol. It’s an amazing anti-inflammatory

That time of the month/ vaginal health (ladies):

Magnesium: 1-500mg. I normally take 400mg starting 2 weeks before my period. If you experience other symptoms associated with a magnesium deficiency such as muscle cramping, migraines or teeth grinding. I recommend taking it every day.

Probiotics: Specifically ones for women. Those probiotics have a strand CALLED . This strand helps with UT function, hormonal and PH balancing. This helps prevent UTI’s, yeast infections and Bacteria Vaginosis.

Vitamin C: 1000 mg – This is good to take daily, but vitamin C helps prevent UTIs.

Cranberry Extract: You can also drink cranberry juice but if you want to avoid the sugar cranberry extract capsules work as well. This is great for UTis and eliminating bacteria.

Leave a Reply

Your email address will not be published. Required fields are marked *