Lots of people ask me about what supplements and vitamins they should be taking, and the truth is that it’s very individual. We all have different lifestyles and needs, different preferences and dislikes, and our constitutions are all so variable.

That said, there are a few supplements that work well for most people, and a few brands that I really find helpful. Here they are!

Magnesium

Magnesium is my all-around favorite supplement - great for headaches, muscle aches, sleep, constipation, anxiety and stress, and menstrual cramps. Women especially are prone to magnesium deficiency. Generally a chelated magnesium (like glycerinate or threonate) is the way to go unless you’re chronically constipated, in which case you can choose magnesium citrate. Most adults do well with about 400mg per day.

Omega-3 Fatty Acids

I love Omega 3s because they are so nourishing and grounding to the body, and because of their amazing anti-inflammatory properties. Unless you’re routinely eating 2 serving of 3.5oz wild salmon, black cod, halibut, or sardines each week, I recommend you supplement. Pregnant and breastfeeding women are especially helped by Omega 3s because baby brains (and the brains of young children) need this crucial fatty acid. Most adults do well with about 1000mg per day of mixed EPA + DHA.

Probiotics

You can get the probiotics you need with fermented foods, but most of us don’t get enough of those in our diets. If you want extra reassurance, I recommend a probiotic to boost your natural gut microbiome. Most of us need to switch a probiotic every several months to keep it interesting for the body. I liken this to the way the body gets used to doing exercise - if you always do bicep curls you’ll get really good at them, but your body needs a shift every so often. Choose a probiotic that’s at least 25 B CFUs and of mixed species.

Vitamin d3 + k2

Vitamin D3 + K2: Everyone knows Vitamin D is great for calcium absorption, but the other great vitamin to know is K2 because it’s K2 that actually gets the calcium incorporated into the bone matrix. Almost everyone needs a vitamin D supplement because we don’t spend enough time in the sun to manufacture our own vitamin D. Most adults do well with about 1000IU per day, but you could certainly need more. Ask your doctor to test your level of D25-OH.

iron

Iron is a good supplement for young and growing children and menstruating-age women, with a special shout-out to pregnant and breastfeeding women who have even greater need. Iron is great for supporting red blood cell production and oxygen carrying capacity, thus preventing anemia. I recommend a chelated iron like bisglycinate because it’s a little easier on the digestion then some of the typical iron salts. Most adult women do well with 18mg of elemental iron in supplement form. Men and postmenopausal women should not supplement with iron.

You can see my “prescription” for these supplements on the discounted website Fullscripts here if you’re interested.

Cheers!

Wellness Vitamin + Supplement Regimen