Supplement 411: How do I know what supplements to take?

This is a very common question, and it has taken me several years to perfect my supplement routine, and it’s still a work in progress.

supplement routine

I have found a good line up of supplements for my body through my own research, visiting a naturopath, trial and error, and listening to various podcasts and Youtube videos of people sharing their own experiences.

As much as I would love to say we do not need supplements if we are eating an incredibly healthy diet, but unfortunately, this is not the case. Even if you are consuming the most clean, organic, unrefined, high in nutrition diet there is, you still need some supplements to achieve optimal well-being. This is because of the amount of pollution, heavy metals, environmental toxins, stress, medications, etc that are often times unavoidable and can wreck havoc on our bodies. To help protect our bodies and achieve lasting wellness, adding a few supplements into our diet is important. You don’t need to go crazy, though. I consider myself kind of a supplement junkie, but I don’t take all of them in one day. For example, some supplements I only take 3 times a week such as maca root, charcoal, holy basil and digestive enzymes.

I want to make a full disclaimer that your own supplement routine should be specific to YOU, and although you can take recommendations from people online, in an ideal world you will want to go to a doctor or naturopath to get your blood drawn. This way, you can see what deficiencies you may have so that you can pinpoint those specific issues with supplements.

I used to struggle with severe gut issues from the overuse of antibiotics. This caused my stomach to be very weak, my skin to break out, and my overall energy was never high. In order to repair my gut, I followed a supplement protocol outlined by a naturopath (thank you, Dr. Franzoni). I still take some of them, but not all (now that my gut is mostly healed).

These are the supplements I have found that best support my gut health and overall well-being (skin, hair, nails, energy, vitality):

Vital G.I Repair Nutrients

This is an incredible supplement that helps heal your gut lining. I would recommend considering taking this supplement if you have taken any course of antibiotics within the past year, or have undergone copious amounts of stress (which also impacts your gut…crazy, I know). As you can see from the ingredient list, this item contains licorice root, ginko, and L-glutamine which are all known to seal up the gut. In addition, this is a very trusted, high quality supplement brand

SBI Protect

This supplement is great for protecting the immune system, which can become vulnerable from the environment, stress, toxins, a poor diet, or lack of proper sleep. SBI protect is the only dairy free source of immunoglobolin which comes as a dietary supplement. It protects the immune system by binding to microbes and toxins in the gut.


Many people reach for dangerous, addictive sleeping pills, Nyquil, Advil PM, or melatonin (a hormone that should be naturally secreted by our bodies at night, not artificially taken) if they cannot sleep at night. The holistic approach is to ensure you have enough magnesium. Magnesium is the fourth most abundant mineral in the human body, and is involved in over 300 metabolic processes. It maintains your bones and teeth, forms new cells and tissues, and is crucial for muscle function and energy production. It also helps to regulate your sleep pattern.

Fermented Cod Liver Oil

This brand of cod liver oil is made in small batches, and the sourced fish is wild-caught from the Bering Sea/Aleutian Islands region. When looking for any type of fish oil product, it is fundamental to make sure that it is the highest quality sourced fish to reduce exposure to toxins, pesticides and chemicals. It is worth finding a reputable brand, otherwise you are just wasting your money. Fermented cod liver oil is a naturally high source of vitamin A, and D. In addition, it is a wonderful source of Omega 3, 6, 7 and 9 which are all essential fat soluble nutrients.

Vitamin K2 and Vitamin D3

Vitamin K2 is an underrated nutrient not a lot of people are getting enough of. This supplement is one of the most bioavailable and bioactive form of supplemental vitamin K2 and D3 out there Vitamin K2 may prevent wrinkles by activating a protein called Matrix-GLA. It can also help prevent oxidative stress and inflammation in the brain. If you do not get enough sunlight (especially in the winter months) this supplement is perfect for you. It supports bone health, cardiovascular health, and healthy blood clotting.


Zinc protects the immune system, prevents against dermatitis, acne, helps heal wounds, and is also essential for thyroid function. Whenever I feel like I’m coming down with an illness, or I’m breaking out more than normal, I’ll be sure to take at least two tabs of zinc a day.


Kion Colostrum is derived from goat colostrum, and contains a plethora of vitamins, minerals, enzymes and amino acids. Goat milk closely resembles human milk, so it is less allergenic than cow’s milk. It supports a healthy immune system, and gut health. It also is touted for increasing athletic performance and intestinal function.


Prebiothrive is a prebiotic supplement from Gundry MD. This formula helps the good bacteria in the gut flourish, promotes healthy digestion and assists in balancing your gut flora. I also recommend the Primal Plants product by the same company. It is an essential superfoods blend that can help boost skin appearance, and supports cardiovascular health.

I hope going through all of the supplements I take every day is helpful to some of you guys looking to add or change up your supplement routine! Remember, that supplements should be tailored specifically for each person! Through trial and error, you can likely find what works best for you.

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2 responses to “Supplement 411: How do I know what supplements to take?”

  1. bgddyjim Avatar

    😱 You take all of that?!

  2. sara Avatar

    The truth beauty sleep An ongoing report discharged by the Sleep Health Foundation found that 15 percent of us experience the ill effects of interminable a sleeping disorder issue, and not many individuals are deciding to get to help.

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