Vitamins and Supplements For Optimal Health


Since I’ve been within the well being and wellness world for over a decade, I’ve realized so much about dietary supplements. As I’ve developed and my well being has improved, so has my complement utilization. I’ve realized so much about what our our bodies want and likewise which of them work properly for me. 

I usually get requested which dietary supplements my household and I take. I prefer to give attention to just a few core dietary supplements day-after-day. Others I experiment with for various issues and seasons to see how they assist me. This implies I don’t take many dietary supplements frequently. 

And, whereas I used to be pregnant or nursing for a lot of the final ten years, I’d give attention to my core dietary supplements for being pregnant and nursing.

Why Take Dietary supplements?

Sadly, in at this time’s world, some dietary supplements are wanted to take care of well being. Whereas I really like getting most of my vitamins from meals, that’s now not potential. Declining soil and meals high quality and the ever-increasing presence of chemical compounds that may block nutrient absorption have made it nearly unattainable to get every thing we’d like from meals.

Nonetheless, within the wellness world, there’s a ton of knowledge floating round about dietary supplements. Suggestions are continually altering, and new merchandise are being supplied as new analysis is launched. 

Social media provides one other degree of knowledge to filter by means of. It looks as if there’s all the time a sizzling new complement that everybody’s taking. And lots of firms understand the revenue potential of dietary supplements as a result of they’re consumed day by day so that they give attention to advertising and marketing them. 

I do know lots of people who bounce on the bandwagon and take the latest complement with out doing analysis to see the way it works for them or in the event that they even want it. Earlier than you understand it, you possibly can be taking an entire slew of dietary supplements if you happen to aren’t paying consideration! That not solely wastes time however cash. 

Which Dietary supplements Ought to You Take?

With all of the choices out there, which dietary supplements are wanted to take care of well being? I take a look at dietary supplements in two classes: core dietary supplements and dietary supplements for particular wants. There’s no blanket reply to this query as a result of every individual has completely different nutrient wants and deficiencies. 

However there are some dietary supplements that everybody can profit from taking more often than not. These are those I think about to be my core dietary supplements. I’ll take these most days due to their profit for general well being. 

Different dietary supplements are extra particular to our deficiencies and provide issues our our bodies is perhaps missing. It’s our job to search out out what our physique wants, what works for us, and what doesn’t. Particular well being issues could be a good clue of an underlying nutrient deficiency (or hardly ever, a toxicity) within the physique. 

Earlier than Beginning Dietary supplements

Earlier than beginning any dietary supplements, step one is to wash up our weight loss program. If we start with a poor weight loss program and attempt to add dietary supplements to override it, we’re throwing our cash away. Sadly, you’ll be able to’t complement your means out of consuming poorly.

Together with cleansing up your weight loss program, there are different stuff you wish to give attention to to ensure your physique is performing at its greatest. Work to chop out processed meals, get sufficient sleep, reduce stress, get sufficient minerals, train, hydrate, and take a probiotic. These are all methods to assist overcome deficiencies within the physique. I prefer to observe a minimal efficient dose plan to get began.

Whenever you’ve dialed in these issues and nonetheless want a further enhance, dietary supplements could also be value contemplating. There are a number of which were extraordinarily useful to me (when taken underneath the care of my well being practitioner).

Core Dietary supplements I Commonly Take

As I discussed, the necessity for particular dietary supplements varies broadly from individual to individual. Nonetheless, there are some core dietary supplements that most individuals profit from taking. My household takes only a few core dietary supplements to assist our nutrient-dense weight loss program. I fluctuate these dietary supplements as properly so my physique doesn’t get used to anybody complement.


Magnesium is an important mineral in our our bodies, liable for over 3600 chemical reactions alone. And sadly, magnesium deficiency is one thing most individuals wrestle with.

Magnesium is used within the physique for every thing from correct hormone perform to cell regeneration and wholesome bone formation. Having enough magnesium ranges has even been correlated with a decrease danger of coronary heart illness.  Correlation doesn’t show trigger, however since magnesium is a crucial nutrient in some ways, I discover it value supplementing.

My household dietary supplements magnesium in a number of methods: 

  • Magnesium oil spray – That is my favourite approach to complement magnesium. As a result of it bypasses the digestive system, it’s a simpler approach to take in this mineral.
  • Oral magnesium – I alternate between a tablet type or a powder type of magnesium generally. I like these choices once I’m touring too.
  • Magnesium bathtub – I really like having fun with a shower or foot soak with magnesium crystals and even Epsom salts. This alone isn’t often sufficient to carry magnesium ranges up, however it’s a superb addition.


Apart from magnesium, many different minerals are vital for our well being. I’ve been experimenting with completely different ones and have discovered some that work properly for me. Two minerals I’ve been taking are humic and fulvic acid. Each are natural minerals, which means they’re plant-based and derived of their pure, ionic state. 

It is a nice quick podcast to assist perceive these plant-based minerals. And this episode shares much more data.

Each minerals assist with hydration, mind fog, muscle cramps, nervousness, and sleep points. I prefer to take these minerals and my athlete youngsters additionally take them.

One other mineral that’s vital is salt to exchange electrolytes. As an alternative of ingesting electrolyte drinks loaded with sugar and different dangerous chemical compounds, I like so as to add LMNT packets to my water. These comprise salt, potassium, and magnesium so that they’re useful to replenish after a tough exercise.

I’ve additionally been experimenting with Eidon’s silica just lately. It helps handle calcium in our techniques and promotes wholesome hair, nails, and pores and skin in addition to helps with anti-aging. Try this podcast to be taught extra about this complement!


One other aspect that’s usually lacking or inadequate in our diets is probiotics. We’ve realized over time how vital our intestine micro organism is to our our bodies, every thing from our mind well being to our psychological well being. 

There are a number of methods to be sure to get probiotics:

  • Eat extra probiotic-rich meals – Fermented drinks like kombucha and water kefir and fermented meals like sauerkraut enhance your probiotic consumption.
  • Oral probiotic complement – When taking a probiotic complement, be certain that to decide on a spore-based one so it could possibly survive the digestive course of so that you’ll get the advantages.
  • Oral prebiotic complement – If you happen to consider your intestine as a backyard, prebiotics are the fertilizer (or meals) on your intestine and probiotics. My youngsters love the best way this complement tastes!

Vitamin K27

That is one I’ve just lately begun taking often due to all of the wonderful advantages. As we eat calcium, we would like that to go to our tooth and our bones. We don’t need it going into our arteries and blood vessels. Vitamin K2 directs the calcium in our our bodies the place it must go. 

Collagen and Gelatin

Collagen (and its cooked counterpart gelatin) is a protein that comes from bones and cartilage (often from cows). There’s additionally a comparatively newer model of marine collagen created from fish pores and skin, scales, bones, or cartilage. 

This protein makes up about one-third of the protein in our our bodies. Collagen additionally helps our hair, pores and skin, and nails, and helps with pores and skin elasticity and ageing indicators. It’s additionally nice for joint well being and bettering digestion. As we age, the pure collagen in our our bodies reduces considerably. Because of this it’s vital so as to add it into our weight loss program.

Methods to Get Collagen:

  • Home made bone broth – It is a nice supply of collagen and a straightforward means to make use of leftover bones. If you happen to don’t have time to make it, this model can be good.
  • Add to smoothies – A scoop of collagen in a smoothie offers it an ideal protein enhance.
  • Make home made jello – Use gelatin to make a enjoyable, more healthy model of this child favourite!

It’s vital to search out collagen and gelatin from an organization that sources it from grass-fed, humanely raised cows. This may guarantee it’s clear and better in vitamins. We use this collagen and this gelatin often. 

Dietary supplements I Take As Wanted

Along with our common core dietary supplements, there are some we take as wanted. This could embody one thing I’m engaged on health-wise within the quick time period. For instance, in the summertime once I want extra solar safety. Or once I’m engaged on remineralizing my tooth.

For Digestion

When my digestion is feeling gradual or sluggish, I add in these digestive enzymes. This complement helps us take in extra of the nutritional vitamins, minerals, and amino acids within the meals we eat. And since you’re digesting the meals higher, it additionally offers elevated vitality, psychological readability, and focus. This complement additionally helps keep away from meals allergic reactions or sensitivities that may occur when protein isn’t absolutely digested.

For Immune Assist

When chilly and flu season is upon us, or I really feel one thing approaching, I like so as to add vitamin C to my dietary supplements. Since we will’t make our personal vitamin C, it’s an ideal enhance to your immune system if you want it. However it’s onerous to get all you want from meals. This complement is nice as a result of it’s created from natural superfoods.

For Anti-Ageing and Combating Most cancers

Sulforaphane is a potent cancer-fighting and antibacterial compound present in cruciferous greens and sprouts. My favourite approach to get this compound is with broccoli sprouts. I often have some rising in my kitchen and eat them frequently. However once I don’t have time to develop them, I really like so as to add this complement. It helps block irritation, assist immunity, and allow detoxing.

For Elevated Focus

Once I’m engaged on a giant undertaking that requires focus or simply should be on the high of my recreation, I like so as to add in nootropics. These dietary supplements promote higher reminiscence and focus, enhance vitality, and improve problem-solving skills. And so they additionally assist long-term mind well being. One in every of my favorites is Qualia Thoughts, which has 24 substances identified to assist optimum mind perform. 

Dietary supplements My Children Take

Since youngsters are youthful and nonetheless rising, I attempt to focus extra on their weight loss program and fewer on dietary supplements. I be certain that they’re consuming plenty of high-quality protein, an abundance of inexperienced veggies, and loads of wholesome fat. I do give them some dietary supplements.

Intestine Well being

Youngsters’s intestine flora remains to be growing, and taking a day by day probiotic is vital. Supporting it now could have a a lot better impact than attempting to complement later in life (although I like to recommend it then too). In case your youngsters can’t swallow tablets, they are often opened and added to meals.

My youngsters additionally take prebiotics to assist the probiotics flourish. They love this one as a result of it tastes scrumptious! They usually use it to take their different dietary supplements with.

I additionally give my older youngsters who’re athletes digestive enzymes. These support of their absorption of key amino acids and nutritional vitamins, enhance their vitality ranges, and provides them higher digestion.

Vitamin D

I’m a agency believer that children ought to get their vitamin D exterior, within the solar, and ideally barefoot. However that’s not all the time potential. Most youngsters’s nutritional vitamins comprise vitamin D (although not sufficient!). Supplementing vitamin D in kids will be controversial however I prefer to. My youngsters every get a 5,000 IU capsule of vitamin D3 per WEEK. 

Since you don’t wish to take an excessive amount of vitamin D, I examine their ranges within the winter to ensure their ranges are good.

Vitamin C

I all the time hold vitamin C readily available for once we really feel a chilly approaching. We’ve prevented many journeys to the physician due to this and home made elderberry syrup. 

I add about 1/4 tsp of vitamin C powder to the youngsters’ water or smoothie as soon as a day (it’s bitter!). This helps to maintain their immune techniques bolstered, primarily within the winter. When somebody’s sick, we take the complete dose of vitamin C powder till we hit bowel tolerance (diarrhea). Then, we again down to three/4 of the dose till the sickness is gone.


Similar to adults, youngsters can tremendously profit from magnesium supplementation. I usually use this magnesium spray on my youngsters earlier than mattress. It helps them sleep and is a simple approach to enhance their ranges. Generally, I’ll add 1/2 cup of Epsom salts or magnesium crystals to their bathtub water for a calming bathtub.

When you get your fundamentals of weight loss program, sleep, train, and hydration dialed in, begin to take a look at the place you’re feeling you’re missing. If you happen to want extra steering, work together with your physician or practitioner. You may work on getting lab checks to see the place you’re poor or give attention to what it is advisable heal.

What dietary supplements do you’re taking? What do you give your youngsters? Share beneath!