My Supplement Routine: What I Take + Why
DISCLAIMER:
I am not a doctor or medical professional . None of the information below should be construed as medical advice or personal advice. These are the things that I’ve learned for my health conditions over the years and knowledge from my experience as a certified nutrition coach. Please always consult your doctor before introducing any new supplementation / dietary changes to make sure it is right for you.
This post is brought to you by Garden of Life, a supplement company I have trusted + been using for years!
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Ever since everything began with my autoimmune disease, it’s been a running joke amongst my family and friends about how I have a grandma-level pill case carrying all my supplements. What can I say, I like to be organized 🤪In all seriousness, my supplements have been crucial to my well-being routine and managing any deficiencies or imbalances I struggle with.
In the past when I’ve gotten asked about my supplement routine, I’ve hesitated sharing because my specific regime is specific to me— but the truth is, supplements can benefit everyone. It’s nearly impossible for most people to get all of their daily requirements of vitamins and minerals solely through food these days, so it’s important that we supplement our daily routines with those vitamins needed for our bodies to optimally function for our individual health needs.
What kind of supplementation do I need?
This completely varies person to person. Your lifestyle, diet, activity level, where you live, and any health conditions you may have all impact your needs. The best thing to do is to get basic bloodwork done with your doctor to first see if there are any major deficiencies to address— Vitamin D is a super common one for most people (and ironically one of the most important)! There are some important essential vitamins that most people can benefit from, which I’ll list below.
What’s the best way to take your vitamins: morning or night, with food or on an empty stomach?
Some vitamins / supplements are more specific about time of day, so you can research the individual recommendation for those— most are generally flexible and it matters more that you choose a time you know you’ll CONSISTENTLY take it every day!
As for the empty stomach versus food debate— some vitamins are fat-soluble and some are water-soluble. What does this mean exactly? Some vitamins need to be paired with fats in order to be bioavailable (available for your body to absorb), like vitamin D, vitamins A, E, and K. Some vitamins need to be paired with water, like the vitamin Bs, and vitamin C. So don’t just take a sip of coffee with your supplements and call it a day! Nice supplements won’t do much unless you’re taking them properly.
Since I take all of my essential vitamins in the morning with my breakfast every day, I do both— I always have a form of healthy fats with breakfast (eggs, avocado, olive oil, etc.), and I down an entire glass of water throughout the meal.
Supplements to support your general health
Multivitamins
You can think of your multivitamin as an insurance policy in some ways— because some days we inevitably end up eating pasta for dinner and not getting enough greens 😬Taking my daily multivitamin makes sure I cover my bases for the days when I don’t get as optimal of variety of foods. I started taking these mykind Women’s Once Daily Multivitamins about 3 months ago now, and I’ve been loving them— I had never been able to take a multivitamin that has iron in it without it making me nauseous! Having that iron, along with great amounts of selenium and Vitamin B12 has made it an ideal multivitamin for me to keep my hormones happy. Plus, I love that the mykind line is made from whole foods, is vegan, gluten-free, non-GMO, with no synthetic fillers.
Vitamin D
Vitamin D is one of the most essential vitamins to our health, because it functions more like a hormone in our bodies. It’s the “sunshine vitamin",” because our bodies MAKE vitamin D after absorbing sunlight and converting it for use. But because most of us don’t get enough time under the sun these days and vitamin D is not as abundant in foods, the majority of us rely on supplementing to get our vitamin D.
It is crucial to proper bodily functions, immunity, and your thyroid function (your thyroid is essentially the conductor of your endocrine [hormonal] system’s orchestra). Especially since the crux of my autoimmune disease is my thyroid AND I’m deficient in vitamin D, I especially need that support and make sure I use a proper supplement and I take 5000IU. I love Garden of Life’s Raw D3, because it also has chlorella and is made from whole foods, which is even better for optimal absorption. Remember: Vitamin D is also fat-soluble, so make sure you’re taking your supplement WITH some food with fats!
Omega / Fish Oil
DHA and EPA are types of omega-3 fat that are found in oily fish like salmon and anchovies. Our bodies can only make small amounts of DHA, so we need supplementation to get our ideal amounts. DHA and EPA together can help reduce inflammation and reduce risk of heart disease— DHA alone supports brain and eye function. I take it primarily for the anti-inflammatory benefits: it helps reduce inflammatory joint pain and support muscle recovery post-workout. Garden of Life’s Dr. Formulated Omega Fish Oil is single and sustainably-sourced (anchovy oil), and has a lemon flavor so no fishy burps here🤣
Apple Cider Vinegar
Apple cider vinegar (ACV) has been used for years for its holistic health benefits. It can support digestive health, blood sugar management, healthy skin, and more.
Acetic acid is the beneficial component of ACV, and most ACVs have 5-6% of acetic acid— but if you’ve ever smelled ACV straight from the bottle, it’s not something you look forward to sipping on…Which is why ACV gummies are amazing! Garden of Life’s new mykind Organics Apple Cider Vinegar Gummies all have 5% acetic acid, but no artificial ingredients and no gelatin (which is rare for gummy supplements, AND makes it vegan-friendly), plus whole food Vitamin B12. Their ACV is also unrefined and fermented, originating from the Mother.
I take 1 of the original gummies every morning after my lemon water before my coffee, and Justin has been taking the ACV Probiotics, which offers all the same benefits plus 2 Billion CFU of clinically studied probiotics!
Probiotic
Speaking of probiotics, I could write an entire book’s worth of blog posts about how important gut health is, but I’ll save that for another time— but essentially, your gut is the basis for nearly all components of your health, not just your digestive system. Having an effective probiotic with the right strains and strength can make a great difference in supporting your gut microbiome. This one has 50 billion CFU (colony forming units), 16 strains, and is doctor-formulated!
Magnesium
Magnesium is a mineral that supports the production of energy and regulation of neurotransmitter (brain) functions. It helps support everything from restfulness, migraines/headaches, muscle cramps, and anxiety. Magnesium supplements can be taken in pill or powder (to be mixed with water) forms. I take a bit of magnesium at night, and I find that it greatly helps with feeling relaxed before sleep. I also take a bit extra prior to and during my menstrual cycle, as it helps with cramps too!
Other supplements I take for my specific needs
DIM-Vitex
I dive more in-depth about this supplement in my blog post detailing my history with severe hormonal acne, but as an overview— DIM (Diindolyl-Methane) and Vitex (Vitex Agnus Castus) can help with hormonal health, and I started taking a combo supplement years ago upon the advice from my functional medicine doctor. DIM is a natural compound that comes from cruciferous vegetables, and has been shown to help support healthy estrogen balance— which in turn helps symptoms from PMS, acne, fibroids, etc. Vitex comes from Chaste Berry and is an herb commonly used to treat PMS symptoms and irregular periods.
Inositol
Inositol is vitamin B8 and naturally occurs in foods like beans, grains, and citrus fruit. It’s been shown to help with insulin function (the hormone mainly responsible for blood sugar management), and is commonly used to help with symptoms from PCOS (polycystic ovarian syndrome). I take this for some of the symptoms with my Hashimoto’s.
EPO (Evening Primrose Oil)
EPO, an oil from a flower seed, is used to support issues with acne, PMS symptoms, eczema, amongst other conditions. EPO’s high GLA (gamma-linolenic acid, an omega-6 fatty acid) content helps treat the inflammation that can exacerbate acne and eczema, along with helping manage some PMS symptoms.
Thank you, Garden of Life, for sponsoring this post! As always, all opinions are my own.
