Perhaps one of the most requested and screen shotted information I share has to do with supplements. It seems as if we are all looking for something that can make us ‘healthier,’ ‘better,’ or support certain conditions and supplement our diets.

Supplements are not designed to replace good nutrition and a healthy lifestyle. They are an addition, that will vary from person to person, though there are some things most of us need and do not get enough of. I do not think there is a one size fits all stack of supplements. Some of the things I take are natural methods to help issues I deal with health and body wise, and at the discretion of a naturopath. 

I suggest you do your own research with supplements. Specifically, if you see something I use that could work for you, do your due diligence and read up on if the supplement could work for you. 

Below I’ll also list some of the most beneficial micronutrients for women we aren’t getting enough of. I’ve taken most of these at some point in my life, but as I prefer to take less, and not more, it is never everything listed at once. Also, with any supplement or vitamin, add one at a time so you can compare how you feel, or if they make a difference for you. It will also help you navigate side effects if there happen to be any. Supplements usually take 4-8 weeks (sometimes more) of being taken consistently to see their effects.

I will reiterate that I am not a naturopath or homeopathic doctor, and do not suggest these for you, but give you this list as a starting place to perhaps find supplements that can help and benefit you. Please talk with a doctor, or naturopath or someone skilled in supplements before taking anything. ALSO, be aware some supplements can have adverse effects when taken with other medications, so be conscious and honest as you pursue any and all supplements. 

B-Vitamins — Essential for brain function, if you’re not eating meat or whole grains, you might fall short on these. Can also help with fatigue and depression.

B 12 — Again, if you’re not of the meat-eating persuasion, this is a necessary.  Much of my own brain fog when I was vegan went away when I started supplementing with this in college. 

D3 — Generally people are low on vitamin D3, and all sorts of negative things happen with you’re low on vitamin D. 

Probiotics + Pre-biotics — In case you haven’t heard about the benefits of gut health, and even how it can help with depression/anxiety, it’s a good idea to start taking care of your health from the gut. can help with digestive issues, among other things.  

Magnesium — I started taking this for my migraines but magnesium becomes depleted by stress yet is essential for many functions in women’s bodies. also good for sleep issues. 

Protein Powders — Though I do not think of protein powders as a supplement, they are a dietary addition some of us might benefit from. They can help meet protein needs, and refuel a heavy strength workout OR stand in as a meal if need be. I prefer a vegan protein, but for many whey is superior. My personal favorites from Innermost combine simple ingredients and many of the supplements listed here in their formulas. 

SPECIAL CONSIDERATIONS

Stress/Anxiety — Ashwagandha — Super healing, and rejuvenating, helps with fatigue, lack of energy and difficulty concentrating. I take it to help with stress management.  

Bone Health — Boron / Mineral Supplements — having osteoporosis and osteopenia as a senior in High School (due to complications from an eating disorder) led me to search for ways to help heal my own bones. I managed to reverse the conditions, and it was not by drinking milk (a grand misconception about bone health.) Too much boron can be problematic, however, as with all of these, check with a naturopath, or do your homework!  

Beauty Supplements for Hair/Skin/Nails + Joint Support — Collagen / Biotin / MSM or anything else specifically formulated for such concerns. My long time favorite has been Neocell, who does an incredible job with targeted supplements for hair, skin, and joints. 

Hormonal Balance (women) — Vitex Berry — Taken for hormonal balance and to regulate cycles, it can also decrease PMS symptoms. Again, do your own research for dosing, but taken the first half of your cycle seems to be the most beneficial (cycle day one through ovulation, stop dosing, repeat next cycle.) Also, please note if you are taking hormonal birth control, this will effect your body and supplements might act differently for you. Check with your doctor. 

Vitality (primarily men) — Maca — A hot ingredient nowadays, I find it to be too strong for female concerns, and triggers excessive mental bleeding in a way I'm not comfortable with. However, for men, it is a great source for increasing vitality and vigor. Also, women, please note if you are taking hormonal birth control, this will effect your body and supplements might act differently for you. Check with your doctor.  

Sleep Issues — Melatonin — Naturally produced in the body, it helps to regulate sleep and is mostly helpful for when you have trouble getting to sleep, or are experiencing jet lag. Unlike some sleep aids, it's not going to make you dependent, but I would also say, not to rely on it too often or in a consistent manner past a few days/nights. 

Weight Lifting/ Recovery — L-Glutamine (after) + BCAAs (before) — Glutamine is a non-essential amino acid in the body and helps to increase water in cells, helps reverse cell damage and basically is a strength athlete's fav supplement. BCAAs are branch chain amino acids, and help us to maintain muscle and retain strength gains, while supporting heavy workouts. I use the most clean ones I can find, Nubreed Nutrition. 

Heart Health + Healthy Aging — Co Q 10 + Vitamin C — Co Q 10 is essential for heart health, and might also help with migraines, among other things. Vitamin C is powerful antioxidant that can repair and rejuvenate tissues. These both can help with healthy cholesterol as well. 

Adaptogens for differnet health needs in powder form — Moondeli Adaptogens — "Adaptogens are substances (a combination of amino acids, vitamins, and herbs) that modulate your response to stress or a changing environment. Adaptogens help the body cope with external stresses such as toxins in the environment and internal stresses such as anxiety and insomnia" — Moondeli offers a wide range of these with varied properties and benefits. Again, do your research and find supplements that work the best for you.