What Key Supplements Should You Be Taking Daily?
We often get asked if supplements are necessary or if we can get everything we need to support our bodies through food. The answer is both yes and no.
While it is possible to get nearly everything you need from food, it would take an inordinate amount of diligence, time, expense, and dedication to eat “perfectly clean” in order to fill in nutritional deficiencies and give the body the daily food-based cleansing that it needs to deal with the burdens of modern-day life.
It would also require that we live our lives with a minimal amount of stress so we do not leach our bodies of precious minerals and B vitamins.
Why Do You Need Daily Supplements?
Due to a myriad of factors mostly out of our control, we find that high-quality supplements are very important to advance one’s health and fill in the nutritional gaps and protect your body against these factors. These factors can include the following:
- processed foods
- environmental toxins
- mental-emotional stressors
- long-standing digestive disorders
- genetic propensities for weaker organ/glandular systems or trouble detoxing pharmaceutical use
- hormones and antibiotics in the meat supply
- genetically modified organisms (GMOs)
- severely-depleted soil
In other words, supplements can help you feel better much faster by speeding up the pace at which nutritional deficiencies are filled in, while also helping the body to pull out the excess chemicals and toxins that impede wellness.
The 4 Basic Supplements
Multivitamins, fish oil, probiotics, and greens are the four most basic supplements we want to cover, but we’ll also cover some additional super-star supplements.
As always, check with your doctor or other healthcare professional before starting any new supplement protocol.
1. Multivitamins
If you are not being individually guided by a healthcare practitioner, then a food-based, high-quality multivitamin is highly recommended. This will ensure that all of your bases are being covered. Even when the body is short of only one nutrient, it will not function optimally and other systems can be compromised.
Some of our favorites for quality are Alpha Base Capsules without iron (not everyone needs iron so it’s always good to test your ferritin on your bi-annual blood work) and Pure Genomics Multivitamin that does have iron. There are many great food-based multi’s in the health food store as well.
2. Fish Oil
The body cannot produce its own omega-3 fatty acids, therefore, we must consume them via diet. If you are not eating wild fatty fish 3 times a week, then we recommend supplementing. Omega-3s are needed for maintaining blood pressure (they thin the blood), regulating cholesterol, assisting with nerve transmission and weight loss, and for proper prostaglandin function (which regulates inflammation, pain and swelling). Sufficient omega-3 fatty acids are also thought to play a role in maintaining good cardiovascular health and are essential for healthy egg implantation, prevention of miscarriage, and for fetus development. Omega-3 fatty acids have also been linked with mitigating arthritis, depression, and intestinal inflammation.
Our current favorite is:
(note: brands change quality all the time, so we are always researching and checking)
O.N.E. Omega
For kids, we like DHA Junior
3. Probiotics
Probiotics are essential to maintaining good digestive health and immune function. We recommend taking them only a few times a year for 4-12 weeks at a time (when working to improve your gut and immune health) and then maintaining them with fermented foods after that. They restore order and balance of good bacteria in the gut and crowd out the bad bacteria.
Probiotics have the power to improve our moods as well. It's been found we actually produce more serotonin (the neurotransmitter responsible for our sense of well-being and satisfaction) in our guts than we do in our brains. This is the reason why many people who have digestive problems are also depressed. Taking a multi-strain probiotic, and not just acidophilus is important to combat this.
We love Pure Encapsulations Probiotic 50B.
4. Greens
Greens are your supplement for daily cellular cleansing and clean-up; plus they supply a litany of micronutrients your body needs to function optimally.
Greens supplements provide the type of greens that oxygenate your blood, but that you wouldn’t normally eat, such as spirulina, chlorella, barley grass, and wheatgrass.
They also contain a high dose of food-based antioxidants to clean up environmental damage and toxins (free radicals). Greens will work synergistically with the rest of your supplement plan and will help shift your biochemistry faster, so you actually start craving the good stuff.
Our current favorite is PaleoGreens because they are high-quality greens that aim to be hypoallergenic for today’s wide array of food sensitivities.
Additional Supplement Recommendations
Do your best not to take any more than 5-7 different kinds of supplements at any given time. Otherwise, they can start to overwhelm your body – this is coming from a supplement junkie who has used her body as her own lab rat for the past decade. 😉
The more you heal through diet and lifestyle, the less supplements you should need.
DIGESTIVE ENZYMES
Enzymes help us digest our food faster and easier, allowing us to extract more nutrients from our food with less energy, which means we get to use that extra energy throughout our day.
They are helpful to tonify the intestines, for poor absorption; and to decrease gas, bloating, and constipation. However, consider them a band-aid to use for the short-term (not longer than 60 days) while you are figuring out and/or healing the root cause of the digestive upset (yeast, mold, parasites, leaky gut, or food sensitivities). You can find more details on enzymes in our blog “Do Digestive Enzymes Help or Hurt”.
You ultimately want your body to be able to produce these enzymes on its own. Our favorites are full spectrum enzymes like Digestzymes. If you prefer an enzyme without betaine/HCL, then Digestive Enzymes Ultra are a great, effective choice.
Tips: take 1-2 with each meal, only take for up to 60 days
CONSTIPATION
For safe, gentle constipation relief, we love Triphala. Far and away, this is my most favorite supplement I’ve ever worked with to help clients with constipation. Triphala is a combination of three different Indian fruits which work to moisten and nourish the lining of the intestines, while gently detoxifying old matter. It is safe enough to keep taking for 2-3 months for slow cleansing. The traditional dose is 1-4 capsules prior to bed.
PAIN & INFLAMMATION
We consider Inflammatone to be “Nature’s Ibuprofen”. It helps control swelling, aches, and pains, and we love how it contains boswellia. Boswellia (Indian frankincense) is a natural medicine that has been used for centuries to relieve pain and inflammation from diseases, like arthritis, as well as injuries.
VITAMIN D
Over 80% of the population is deficient in vitamin D, so make sure you get yourself tested at least twice annually. This is one vitamin you definitely want to keep balanced (not too low and not too high). A perfect functional range number for your vitamin D is 60 (not the 30 that your doctor might tell you is sufficient).
If you want to learn more about Vitamin D, watch our show “How to Overcome Low Vitamin D and Depression” with holistic psychiatrist Dr. Sara Van Anrooy.
We like Pure Encaps 1000iu Vitamin D3 or Thorne’s Liquid Vitamin D with K2 (since many people need K2 to utilize their Vitamin D).
Please note that this supplement list is just a guide and is not acting in the capacity of a healthcare practitioner, so do please check with your doctor prior to adding any new supplements to your regimen.
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I got my supplement and I am happy with it.
what do you recommend for sleep as far as supplementation?
Hi Corinne – we love magnesium as well as L-theanine for sleep. Stay tuned for an upcoming Food as Medicine TV episode all about sleep 🙂
I have been reading about taking Iodine…..I would love to hear your thoughts on that. Or if there is link to something that you would recommend me watch or read let me know! Thank you!
Hi Kathy – Thanks for reading the blog! Iodine (and selenium) is usually depleted in today’s soil. A high-quality multi-vitamin should provide enough iodine necessary for the body. Before adding any additional iodine, a full thyroid panel as well as iodine levels should be tested. 🙂
Are you still selling Matula Tea…I don’t see any products for sale on you website, Thanks.
HI Amba, we do not currently keep Matula tea in stock in our store, but we do recommend this brand: http://www.matulatea.com?afmc=1v
Great Information and Thank you for the recommendations. So appreciated. I am so excited to get started on your Candid program. It is taking me a little time to get ready for a major change in our lives. I almost have him convinced that this is what we need. We both took the Candida Test and did not pass.
Hi Judith! if you have any questions regarding the programs, please reach out to our team [email protected]
Hi Christa,
First I want to thank you for all the amazing info that you share with us.
I love and appreciate you work so much!Everything you share with us has so much value and I have no words to say how much I admire you!
I have been taking the multivitamins and the nutrition that you suggested and I feel so great!i also did two of your cleanse programs and It definitely made a difference on my health!
I have three kids under 8 and I would really like to have your input in regards to some multivitamins and nutrition that would benefit our kids! I’m concerned with my older son who eats mostly burgers, fries and junk food🤗😢!its a battle that I am loosing between him and my hubby!
Please Advice!😘
I got your book how to conceive naturally and love it! But I can’t find the pdf that is referenced heavely throughout the book. How can I gain access to this valuable information?
I don’t see ABC listed among your supplements. Are you just out of them at this time?
Hi Marianne, we have ABC! You can find that here: http://store.gutthrivein5.com/product/abc/
I would love to order mitocore but they don’t ship to Australia on the particular website above. Is there a similar product or another site that ships internationally?
Hi Carissa! Designs for Health might ship to Australia. A comparable product to Mitocore is Mitochondrial NRG.
https://www.amazon.com/Designs-Health-Mitochondrial-Performance-L-Carnitine/dp/B0050OBTWE/ref=sr_1_9_a_it?ie=UTF8&qid=1520545934&sr=8-9&keywords=NRG+supplement. Hope that helps!
What do you recommend for magnesium? I’ve heard Natural Calm recommended a lot, but others say transdermal is best for absorption.
I was just wondering if you have ever talked about what time of day you should take various supplements? Does it even matter? Just curious. Thanks!
I was wondering the same. I am a supplement junkie and have heard Christa mention that its not wise to take more than four different supplements at one time. Does the whole body have an “average day” optimal intake for various daily supplements?
Hello, We have just started on our preconception journey and I am making my way through your wonderful ‘How to conceive naturally, after 30’ book. In the book it suggests prenatal vitamins, fish oil, green formulas, probiotics and other supplements. It also refers to checking this website for an up to date list of recommendations. Could you please advise if the recommendations above are suitable for preconception/pregnancy? is the list/page mentioned in the book? thank you 🙂
All of what we recommend in our book is approved, Fran. You can find more information in the fertility section of the blog as well. https://thewholejourney.com/?s=fertility. Good luck conceiving!
Thank you Stacey
Hi! I am trying to get pregnant and need a good prenatal. I have oral allergy syndrome which makes me allergic to many fruits (though, not if they are cooked). I have tried multiple prenatals over the last few months but I keep getting a rash on my lips or in weird spots on my face. Same thing happens with collagen. I am taking a cod liver fish oil supplement, juice plus (as it has folate, but only the green ones, the fruits one gives me a rash) but when the juice plus ends, i don’t want to reorder because they don’t sell it separately from the red pills. I have tried other greens supplements but I have a reaction to any grass-pollen. Help!! Considering taking a liver supplement but not sure about the collagen part?!
Acupuncturist & natural chiropractor have said they also think I have adrenal fatigue. Cant find a natural doctor to help with supplements…:(
Hi Lauren! Since you are trying to get pregnant please check out THIS EPISODE of the Randy and Christa show. Christa talks about her book, How to Conceive Naturally, and how to look at pregnancy as a five-trimester process including preconception as the first tri, and post-partum as the fifth. This book lays out an avant-garde action plan for the healthiest pregnancy and most balanced mom to include supplement suggestions. Best of luck to you!
Hi what collagen should I use if I don’t eat meat
Hi Carrie, Collagen is derived from animal sources.
What would you recommend for weak tooth enamel and demineralization?
Hi Sarah! Check out these blog where Christ’a discusses holistic ways to improve your oral microbiome https://thewholejourney.com/5-holistic-ways-to-improve-teeth-and-gums/.
Have you any recommendations for a probiotic that may be bought without going through a health practitioner? Your recommendations, Ortho Molecular, Pure Encapsulations, ABC all require purchase by a health practitioner.
We like PB8, Megafood, and Garden of Life in the health food stores, Joan.
Hi, you recommended a collagen protein on the Keto facebook page. I didn’t write it down, could you please let me know what is a good collagen protein. Thank you
I use Vital Proteins Unflavored Collagen Peptides (light blue label). Grass fed/finished beef source. Dissolves in cool liquid too-which isn’t always easy for collagen. Great product
hi christa,
I would like to quickly ask you your opinion on nrf2 pathway activation. Is it necessary to supplement for this activation if activation is required? if so what foods and/or supplements do you recommend for this? Many Thanks
I read what you said about Inflamma-bLOX by Ortho Molecular. I’ve only used this product for a short while, but have seen its benefits, and really like it. Now I can’t find a company that sells it. Do you know of another product that is comparable to it, or how I could go about taking those ingredients individually (if you know what I mean)? Any advice would be appreciated. Thanks!
You don’t mention pribiotics. Can you please say a few words about them? Thank you.
Hi, Jan. Probiotics are #3 on the list 🙂
My husband and I are reading “How To Conceive Naturally” .. and we are wondering what supplements would be best for HIM. Should he also be taking greens complex, probiotic and fish oil just for his general health / pre-conception detox?
Hi Sammi, Chapter 10 is all about Becoming Super Dad. There you’ll find nutritional recommendations for him. If you like the book we would so appreciate if you could take a few minutes to write a review on Amazon.com. Here is the link for your convenience.
https://www.amazon.com/How-Conceive-Naturally-Healthy-Pregnancy/dp/1455534226. Many blessings to you both!
What brand of Undecylenic Acid do you recommend, and when will you be updating the Candida program to replace the Grapefruit seed with this?
Also, Christa mentioned in the live webinar yesterday to take a Sac B in the am? Not just at night which is what the program says… Also, it doesn’t mention anywhere if one should drink lemon water first thing in the am or first the DE/Clay cocktail.
It’s a lot of information to learn and incorporate, I just want to be crystal clear.
Thank you!!!!
Hi Sophie, The webinar was an overview of the new Kick Candida for Good LIVE program and the protocol is a bit different than the current program under which you are enrolled. If you want in on the LIVE program that starts on 4/25/17 please contact our Customer Support team at [email protected]. Otherwise, please continue to follow your current protocol. We look forward to hearing from you.
Hi! This is a great list! Thanks for sharing this. I believe supplements are very important if we want to avoid potential illnesses. I also came over this website which happens to offer free health coaching on proper nutrition and supplementation. You might want to check it out. I hope that helps. Nice content, by th way. 🙂
I’m wanting a multivitamin for me and my husband, I hate large pills, how big are the pills for the alpha base capsules without iron by ortho molecular? Also do I need to take a b complex supplement with it, if I am low in b vitamins and have Mthf? I have already ordered the desiccated liver supplement you recommend. Thank u!
Alpha base capsules are regular gel-cap size. If you are also taking desiccated liver (good for you!), then be cautious about taking too many B vitamins. Maybe when you are not taking desiccated liver (cycle it for three weeks to build up in your system) then you can take MoRs, our absolute favorite methylation support for MTHFR. Click here to order MoRs http://store.gutthrivein5.com/product/mors/.
I’ve had 5 miscarriages in 5 years… I’m currently 5 weeks pregnant I’m 44 years old and have been diagnosed with mthfr . What can I do ?
What I can suggest is you should consult best doctor. See what are the reviews, go through cases studies and then proceed for what ever medication is suggested.
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Christa- would you recommend Magnesium glycerinate by Premier Research Labs for headaches help? Or trying a multi first?
Would it be safe to take the 100 milligrams of phosphatidylserine at bedtime while breastfeeding if I’m not nursing often in the middle of the night? And does the brand matter much?
I am going to b 43 in march just found out I am 5 weeks pregnant. I have had 3 miscarriages in the past 2 years any suggestions on what I can supplement with??
Jill- Magnesium and Calcium are both essential to prevent and reverse osteopenia and osteoporosis. Magnesium is often overlooked and is essential to your cellular health. Dark leafy greens and sea vegetables provide high amounts of both nutrients. Goat products are a better choice than cow’s milk for calcium because they have 25% less saturated fat. Vitamin D is also really important for bone health. The most concentrated sources of natural vitamin D are found in fatty fishes like tuna, herring, mackerel, salmon, sardines and anchovies as well as egg yolks. If these foods are not high on your weekly intake list, a vitamin D supplement is a great choice.
What about low bone density? What do you recommend?
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Hi Kathryn,
Thank you for reading our blog. We love Garden of Life products. We are offering a virtual candida cleanse where we address all three of your issues in great detail and lay out action steps for healing. Please see our events page at http://thewholejourney.com/events. We hope that helps.
Christina, this is fantastic info…thank you. I have adrenal fatigue, low thyroid and candida (surprise!)…I do not currently take a multivitamin, but I did recently switch my probiotic to Garden of Life’s Raw Probiotics with 85 billions live cultures (for women 50+ though I’m not yet 50)…. You did not mention…any thoughts?
I have found the best whole food nutrition supplement to be something called Juice Plus. Made with organic non-GMO fruits and veggies. Feel free to check it out at skitherdjuiceplus.com
Hi Pam,
Thank you for reading our blog. You are absolutely right about the soil depletion. Soil depletion is now at 85% and many are deficient in magnesium. Magnesium glycerinate by Premier Research Labs or magnesium oil (absorbed thru the skin ) are out favorites to use. We are hesitant to add it to the “Foundational Four” because K-Pax and the multivitamins already have magnesium. With a clean, locally grown diet along with the multi, one should have enough magnesium. It is always a good idea to take it during times of increased stress/anxiety or with restless legs, tight muscles, or twitching. I hope this helps.
I love this information! I’m currently taking fish oil, but I’m looking for a good multivitamin and greens supplement. I am curious, however, what you think about magnesium. I’ve been hearing a lot about how most people, because of soil depletion and overall pollution, are deficient in magnesium and that that deficiency is the root cause of many ailments. It seems like there should be a top five and magnesium should be added to the list. Any thoughts?