Since I’ve been involved in the health and wellness industry for over ten years, I’ve gained substantial knowledge about supplements. As my journey and health advanced, so did my supplement habits. I’ve discovered what our bodies require and which supplements are most effective for me.
Many people frequently inquire about the supplements my family and I use. I prioritize a few essential supplements daily. Additionally, I try different ones for various purposes and seasons to assess their benefits. Consequently, I don’t consistently use numerous supplements.
During the extended period I was pregnant or breastfeeding over the last decade, I concentrated on essential supplements tailored for those phases.
Why Consider Taking Supplements?
In today’s environment, maintaining good health sometimes necessitates supplements. Although I prefer obtaining most nutrients from food, it’s increasingly difficult. Deteriorating soil and food quality, along with chemicals that prevent nutrient absorption, makes it nearly impossible to get all we need from diet alone.
The wellness industry is awash with information about supplements. As new research emerges, recommendations shift, and new products appear.
Social media introduces additional layers of information to sift through. There’s often a new, popular supplement everyone is taking. Many companies capitalize on the daily consumption of supplements and market them heavily.
I know many who quickly adopt the latest trending supplement without researching its suitability or necessity for them. If careful attention isn’t paid, you might end up taking numerous unnecessary supplements, wasting both time and money.
Which Supplements Should You Take?
With so many options, which supplements are essential for health maintenance? I categorize supplements into core supplements and those for specific needs. There isn’t a universal answer, as everyone has different nutritional requirements and deficiencies.
However, some supplements offer benefits that are generally applicable. These core supplements are ones I use regularly due to their overall health advantages.
Other supplements address specific deficiencies or provide nutrients our body might lack. Understanding what our body needs and its efficacy is crucial. Health problems can sometimes indicate an underlying nutrient deficiency or, less commonly, a toxicity.
Before Beginning Supplements
The first step before starting supplements is improving our diet. Supplementing without addressing poor dietary habits is ineffective. You can’t compensate for poor nutrition with supplements alone.
In addition to a healthier diet, consider other factors for optimal body function. Reduce processed foods, ensure sufficient sleep, minimize stress, maintain proper mineral intake, exercise, hydrate, and consider taking a probiotic. These practices can help address bodily deficiencies. I follow a minimum effective dose approach as a starting point.
Upon addressing these areas, if additional support is needed, supplements may be considered, ideally with guidance from a health practitioner.
Core Supplements I Regularly Use
As mentioned, the need for specific supplements varies greatly by individual. However, there are core supplements universally beneficial. My family uses a limited selection of core supplements to complement our nutrient-rich diet. I rotate these supplements to prevent bodily adaptation to any single one.
Magnesium
Magnesium is an essential mineral, crucial for over 3,600 chemical reactions in the body. Unfortunately, many face magnesium deficiency.
Magnesium supports many bodily functions, including hormone regulation, cell regeneration, and bone health. Adequate magnesium levels are linked to a reduced risk of heart disease. Although correlation doesn’t imply causation, magnesium’s importance makes it worthwhile.
My family uses magnesium in various forms:
- Magnesium oil spray – This method bypasses the digestive system, providing more efficient absorption.
- Oral magnesium – Occasionally, I use magnesium pills or powder, especially when traveling.
- Magnesium bath – Soaking in magnesium crystals or Epsom salts complements our intake, though it isn’t sufficient alone.
Minerals
Besides magnesium, health relies on numerous other minerals. Through experimentation, I’ve identified beneficial ones. Two are humic and fulvic acid, plant-derived in their natural ionic state.
These minerals enhance hydration, reduce brain fog and muscle cramps, alleviate anxiety, and address sleep disturbances. My athletic children also use these minerals.
Salt is another crucial mineral for replenishing electrolytes. Instead of sugary electrolyte drinks, I add LMNT packets to our water. They offer salt, potassium, and magnesium, ideal after strenuous activity.
I’ve also experimented with Eidon’s silica, promoting calcium management, and supporting hair, nails, skin, and anti-aging efforts.
Probiotics
Many diets lack probiotics. Our gut bacteria significantly impact health, extending from brain health to mental well-being.
Ensure sufficient probiotics through:
- Probiotic-rich foods – Fermented beverages like kombucha and water kefir and fermented foods like sauerkraut boost probiotic intake.
- Oral probiotic supplement – Choose spore-based probiotics for better digestive resistance and effectiveness.
- Oral prebiotic supplement – Consider prebiotics as nourishment for gut flora. My kids enjoy the taste of this supplement.
Vitamin K27
I’ve recently started using vitamin K27 due to its numerous benefits. It ensures calcium supports bone and dental health rather than accumulating in arteries. Vitamin K2 guides calcium to the right places in the body.
Collagen and Gelatin
Collagen and gelatin, derived from animal cartilage and bones, are fundamental proteins. Marine collagen utilizes fish byproducts.
This protein accounts for a significant portion of bodily protein, supporting hair, skin, nails, joint health, and digestion. Natural collagen declines with age, making dietary inclusion vital.
Sources for collagen:
- Homemade bone broth – An excellent, bone-sourced collagen option, though purchased varieties are available.
- Smoothies – Adding collagen enhances protein content.
- Homemade jello – Gelatin offers a healthier twist on this favorite snack.
Select collagen and gelatin from grass-fed, humanely raised cattle for purity and nutrition. We regularly use specific brands.
Occasional Supplements
Beyond regular supplements, some address specific or temporary health needs. For example, during summer for sun protection or when remineralizing teeth.
For Digestion
Sluggish digestion prompts me to introduce digestive enzymes, which improve nutrient absorption, energy, mental clarity, and focus. These enzymes can also reduce food allergies linked to improperly digested protein.
For Immune Support
During cold and flu season or with signs of illness, I add vitamin C. As our bodies don’t produce it, it enhances the immune system. Dietary vitamin C can be challenging, so I use supplements made from organic superfoods.
For Anti-Aging and Fighting Cancer
Sulforaphane, a compound in cruciferous vegetables and sprouts, combats cancer and bacteria. I prefer broccoli sprouts but supplement when unavailable. It’s beneficial for reducing inflammation, enhancing immunity, and aiding detoxification.
For Increased Focus
When tackling demanding tasks, I use nootropics for improved memory, focus, energy, and problem-solving, alongside supporting brain health long-term. Qualia Mind, with its 24 ingredients, is a favored choice.
Supplements for My Kids
For growing children, I prioritize a nutritious diet over heavy supplements. Protein, ample vegetables, and healthy fats are key, though they receive some supplements.
Gut Health
As children’s gut flora develops, a daily probiotic is vital. Early support yields long-term benefits, though supplementation later in life remains advisable. Capsules can be opened if swallowing them is challenging.
My kids also take prebiotics to nourish their gut flora. They enjoy the taste, and often accompany their other supplements with it.
My older, athletic children use digestive enzymes for better nutrient absorption, increased energy, and improved digestion.
Vitamin D
I advocate for outdoor vitamin D exposure, ideally barefoot. However, when inadequate, supplementation is necessary. Some children’s vitamins offer vitamin D, albeit insufficiently. I provide 5,000 IU of vitamin D3 weekly.
I monitor their vitamin D levels in winter to ensure adequacy.
Vitamin C
Vitamin C is a staple when colds are imminent, helping us avoid doctor visits. I mix 1/4 tsp of vitamin C powder into their drinks daily, especially in winter, adjusting dose for illness.
Magnesium
Like adults, children benefit from magnesium. I use magnesium spray on my children before bed for improved sleep and increased magnesium levels. Occasionally, Epsom salt or magnesium crystals enrich their baths.
After establishing dietary, sleep, exercise, and hydration basics, identify areas needing focus. Seek expert advice for further guidance and consider assessments for deficiencies and healing needs.
What supplements do you use? What about your children? Share your thoughts!
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