While all the beauty bloggers are showing off their 20 minute makeup routine I’ll be over here sharing my 20 minutes daily supplement routine 😉 Kidding…it doesn’t take me 20 minutes, but it does take some work to stay on top of. For reference, I wrote a post on the supplements I most recommend to my clients here.
My nutrition philosophy is always food first because it is going to be the best source nutrients and give your body access to more variety of nutrients instead of a supplement that just gives you one vitamin or mineral at a time. By eating a variety of foods and consuming a balanced diet I do believe you can get a lot of your nutrient needs met via your diet. However, I know what specific nutrients I don’t get enough of (or need more of) and I make a point to be diligent with supplementing. I noticed a significant different in my energy and mood when I’m eating well and filling in the gaps of my diet with a handful of supplements.
I also encourage people to get their labs drawn by their doctor first before adding in supplements. This will give you an accurate assessment of where your levels are and how much you need of specific supplements. I know right now is NOT the time to be making a doctor appointment to get labs drawn, but hopefully sometime in the near future you will be able to. I’m also a big fan of functional medicine docs if you feel you have deficiency or underlying health condition because they are very thorough and knowledgeable about labs and supplementation.
By no means and I saying you all must be taking the supplements I take…I’m just sharing what I take daily and this is what works for me. Please work with your MD or RD to assess your individual nutrition status and how to move forward with supplementation.
My regimen might seem like a lot or overwhelming, but I have a pill container and organize my supplements weekly, so I remember to take them. I also leave it on my bathroom sink so I see them first thing in the morning.
MORNING ROUTINE
Seed Probiotics I’ve tried a lot of different probiotics in my time and these are my favorite. I love that it’s a subscription, so I don’t run out and miss days in between taking it because I can’t get a new bottle fast enough. This company knows what they are doing and this supplement provides both probiotics and probiotics (both necessary for proper gut function) and they also provide a lot of great information about gut health on their website. I take this first thing in the morning when I wake up because it’s ideal to take on an empty stomach.
Apple Cider Vinegar I have 2 tablespoons diluted in water first before my coffee. If I feel like I need an extra boost I will also mix in a packet of Oxylent and squeeze 1/2-1 fresh lemon. I like to add ice and drink it as fast as I can tolerate, so I can move on to my coffee 😉 I wrote about the possible health benefits here.
Vital Proteins I add 2 scoops of collagen peptides to my coffee every morning. For a long time I only put one scoop in my coffee because I felt I was getting more protein with my breakfast, so I didn’t need the extra protein in my coffee. However, my hair continued to fall out like CRAZY in the shower until I switched to servings size of 2 scoops! I wrote about the possible health benefits here.
SuperYou I’ve been taking this supplement for a few weeks now and LOVE it. Getting in consistent adaptogens in my diet is challenging for me (and I strongly dislike the taste of ashwagandha) and someone told me to try this supplement. I’ve noticed an improvement in my mood and energy. Now more than ever we could all use adaptogens in our daily routine to help manage stress. If cortisol is too high adaptogens help bring it down…they basically protect your body from stress.
B Complex Vitamin B depletion is common, so I take this complex, with food daily. B vitamins can help reduce stress, boost mood and energy, help manage anxiety and depression, and promote proper nerve function.
Thyrocsin I had my labs drawn a few months ago and my thyroid levels were off a little, so my acupuncturist at the time recommended this supplement. Since adding this supplement to my routine and upping my collagen to two scoops a day my hair has significantly stopped falling out in the shower.
Omega 3 I don’t get the recommended 2-3 servings of fish a week, so I take my Omega’s everyday with food. Nordic Naturals is my favorite brand.
Vitamin D I take 5,000 IU 3 x week and my levels have been within a good range on this dosage. Getting a recent Vitamin D lab is important to get checked and supplement based on how low you are. 1,000-2,000 a day IU is a good place to start.
DURING THE DAY
Turmeric Gummies These taste so so good, so I’ll sometimes take them after lunch for a little sweet treat! Turmeric is touted for it’s anti-inflammatory properties and there is science to back it up. Curcumin is the main active ingredient in turmeric and is a very strong antioxidant and also linked to improved brain function.
Elderberry Gummies I always take elderberry during the winter months and have continued to take due to the virus. I also always give Quinn the kid’s version and have continued to give her these kid’s gummies.
Brazil Nut are SO high in selenium and a huge immune system booster! I’ve been consuming 1-2 nuts a day (all you need to get the benefits) for a few years now because Selenium helps enhance your white blood cells’ ability to kill viruses.
EVENING ROUTINE
Magnesium This is my favorite type of magnesium. I wrote all about the benefits of magnesium on this post and it helps me relax at night before bed. You can also take it during the day if you need to chill. I like the Moon Juice mag better than CALM because it contains a blend of a few different types of magnesium and contains L-theanine which also helps with relaxation.
Reishi I love this hot chocolate mix! I will drink this at night if I have a sweet tooth and also need to chill out before bed. There is a lot of research on reishi and how it supports relaxation and sleep.
xx, A
