I was expecting a few questions or comments, but was surprised at how many people reached out. I am in no way a doctor; my hopes in explaining what I take, why, and where to get them, is not to tell you that you should blindly be doing the same, but simply to share my experiences and potentially provide some insight.
I should start by reiterating that my mother is a Doctor of Naturopathy. I grew up in a household where my brother and I started taking herb “shots” at age 6 (in liquid form with a little OJ; definitely the reason I still plug my nose when taking a real shot, thanks mom). So my background and education in supplements has been a lot of years in the making. I do not claim to know everything there is to know (there’s SO much and it’s ever-changing), but I definitely have figured out what works for me (currently) and absolutely love to help others when I can.
Something to note before we get into this [long] post is that supplements aren’t the same as medicine. They aren’t going to work as fast or take away all of your problems overnight. They will, however, get to the actual root of the issue and work to balance your body into a place where it heals itself. Because that’s what it’s meant to do, heal on it’s own. They also don’t replace food or make it okay to ignore your diet, but as we continue to navigate through this fast-paced, over-stimulated, and under-nourished modern world we are living in.. herbs and vitamins can work hand in hand with your lifestyle to complement and support the best version of you.
What I Currently Take Daily & Why:
1. Turmeric: One of the most anti-inflammatory foods in the world. Almost all aliments/disease in the body stem from some form of chronic inflammation so this is an herb that [I believe] every human should be taking.
How to take it: Although I do also cook with it (on eggs or chicken mostly!), I find it easiest to take it in pill form daily. I like the earthy flavor and especially like to make turmeric latte’s (warmed up with milk, honey, ginger, and coconut oil), but if you don’t.. the capsule form is best.
Specifics: One thing to note is that turmeric needs black pepper and/or a fat to allow maximum absorption. You can purchase capsules with piperine/bioperine (other names for pepper) right inside them. I also usually take it alongside a fat such as avocado, olive/coconut oil, butter or nut butter (at least one of those are usually in my breakfast anyways!).
Where to buy: I’ve recently switched to the Gaia brand and am really happy with it. Their products are always high quality.
2. Ashwaganda: This herb is a part of the “Adaptogen” category, which you may or may not have heard of. These are a collection of herbs/plants, derived from Ayurvedic Medicine, that help the body adapt to stress and specifically balance certain areas. Ashwaganda focuses on reducing stress and balancing both your thyroid + adrenals. The adrenal glands directly affect hormones, and so the cycle begins. For someone with PCOS (polycystic ovarian syndrome), this has been a lifesaver and pretty much completely balanced my cycle. Incredible!
Specifics: You can find it in powder or capsule form. I personally take it as a pill daily for ease and have heard the powder can be somewhat bitter. Try both for yourself!
Where to buy: I started with the Gaia brand and after had switched to Now, but noticed a huge difference (aka, messed up cycle). I’ve since gone back to Gaia and everything is normal again. So that’s what I’m sticking with! Most health food/larger grocery stores will have it or you can order online.
3. Bee Pollen: Considered one of nature’s most nourishing foods that contains almost all the nutrients we require. It’s 40% protein, helps bring oxygen to the brain + blood, combats allergies, and even has anti-viral properties.
Specifics: Again, I take it mostly in capsule form, but it’s become super common to buy in bulk and use on top of your smoothies, in granola, or with yogurt. It’s pretty easy to hide them!
Where to buy: Besides the two herbs I just mentioned, I’ve always purchased all supplements from Nature’s Sunshine. They’re of the highest quality and been around for decades. (See below for how to purchase with NS)
4. Stress-J: Since my nervous system has always been a weaker area for me, I’ve been taking this supplement since I was 7 years old and swear by it. This complex is a mix of passionflower, hops, fennel, chamomile and marshmallow extract– together they help to support and balance the nervous system.
Specifics: I take it daily as a preventative measure and even situationally during times of higher stress (ie. flying or public speaking).
Where to buy: Nature’s Sunshine (See below for how to purchase with NS)
5. Multi-Vitamin: Specifically called “Super Supplemental”, this is a mix of pretty much everything else I want to support my body with. It contains SO much, from all vitamins and minerals to antioxidants and enzymes.
Where to buy: Nature’s Sunshine (See below for how to purchase with NS)
Other honorable mentions, not pictured:
1. Apple Cider Vinegar: If you aren’t already on the AVC train, let me help you get on board. This miracle product does so much for our bodies; it includes several healing compounds such as acetic acid, potassium, magnesium, probiotics and enzymes. The acetic acid helps to kill off bad, unwanted bacteria, and also fosters growth of good bacteria– essentially acting as a natural antibiotic. It’s benefits range from glowing skin and supported digestion, to increased immunity and disease prevention. In a nutshell, you should be taking it.
Specifics: I’ve tried to take it as a shot before, thinking it’s a great way to “get it over with”. Let me just save you the time/horror: don’t. Not only is it very unpleasant (and potentially makes you never want to smell it ever again), but it can burn your esophagus and harm your teeth from being so acidic. My suggestion is to mix 1 TBSP with 8oz of warm or cold water and some lemon/honey. It tastes sort of like apple cider and is much easier and more enjoyable to get down! First thing in the morning is always best.
Where to buy: Any grocery store! I stick with the Bragg brand, but any organic variation will do. You want to see the “mother” strain in the bottom which means it’s still alive with enzymes/probiotics.
2. Magnesium/Calcium Supplement: As the building blocks to our joints/bones and all around skeletal system, this combination is also incredible for many different reasons. It calms the nervous system, relaxes muscles, aids in digestion by relieving constipation, supports the heart and even prevents migraines.
Specifics: As someone who has been anxious from day one, this helps to support my nervous system and also aids in better sleep (which is why I take it before bed). When we are stressed, our magnesium is depleted, which could eventually show up as a sore knee or joint (true story). Once you’re balanced, it will disappear. Not a knee problem, but a lack of magnesium!
Where to buy: I get a combo supplement from Nature’s Sunshine called “Skeletal Strength“. It contains Calcium + Magnesium among a few other minerals/vitamins that increase its absorption in the body. (See below for how to purchase with NS)
3. Collagen: This has become my most recent favorite. Collagen is the “glue” that holds almost everything in our body together. It can be found in joints, muscles, tendons, our digestive system, and skin. Our collagen production naturally decreases with age (and even more with a high-sugar diet, smoking, or sun exposure), but thankfully we can replenish this protein in several ways.
Benefits: Improves hair/skin/nails, repairs joints, helps leaky gut/digestion, and immunity.
Specifics: Collagen is sourced from either beef, chicken, fish, or eggs. There are several different types of collagen (types 1-10), but to keep it simple, any of these are a great start and contain so much nutrition. It comes in a powder form (usually tasteless) so I love to add it to smoothies for an extra boost or when baking, etc; the possibilities are endless! Bone broth is another great source of collagen– hence why we head straight for soup when we’re sick. Makes sense, right?
Where to buy: There are several great brands that you can purchase in some specialty health food stores or order online. Vital Proteins is one of the most popular. You mainly want to make sure that the collagen is sourced from organic, pasture-raised animals for the best quality.
*A note about Nature’s Sunshine: You can easily become a member (when you spend $40) and receive wholesale prices always. If/when you do this, you need someone to sponsor you and then you’ll receive your own account number. Feel free to use my number (1089986) as a sponsor account. Such great savings!
What To Consider Before Buying ANYTHING:
1. Quality: Like food, not all supplements are equal and it can get veryyy overwhelming when you see vitamins in every store from Rite Aid and Wal-Mart to Wegmans (I get it). So how do you know what’s “good”? Read the label; there should be as minimal ingredients as possible. Besides what you’re actually purchasing (ie. bee pollen), there shouldn’t be anything else other than the capsule itself (cellulose/gelatin)! You don’t want to see flours, thickeners, or random fillers you don’t recognize in there. Research and learn the brands you can trust. If I’m in a bind and can only run to the grocery store, I’ll usually look to Gaia or Nature’s Way.
2. Purpose: It’s great to experiment and try out different herbs/vitamins to see how they can help you, but make sure you’ve done some research and/or consulted with your doctor before. Know why you’re taking it and how it’s going to help.
3. Protocol: Pay attention to the directions. Is it best taken with breakfast? On an empty stomach? Do you know the correct dosage for your body/situation? Is it fat-soluble or water-soluble? You don’t need to be an expert, but doing a little bit of research can help you get the most out of what you’re taking.