Are you looking to boost your overall health and wellness? While a healthy diet and regular exercise are crucial, sometimes our bodies need a little extra support. That's where supplements come in. But with so many options on the market, it can be overwhelming to know where to start. If you find yourself wondering “what supplements should I take?”, you are in the right place. There are so many supplements out there and so much information and it can be overwhelming to know where to start.
That's why I've compiled a list of the top essential supplements you need to take for optimal wellness. From supporting your immune system to aiding in digestion, these supplements offer a wide range of benefits. This post will guide you to have a better idea of what supplements to take on a daily basis. This is what I call the “Foundations for Health” protocol in my Fullscript dispensary. So whether you're a health enthusiast or just looking to improve your well-being, keep reading to discover the supplements you won't want to live without.
Why I personally love supplements
After beginning my own health journey in 2014 after an autoimmune hypothyroidism diagnosis, I felt so completely lost with how to heal myself. My doctor told me that I basically had to just take my prescription for the rest of my life and may or may not continue to live with symptoms. That was a pill I couldn’t swallow (pun intended ha) so I started digging into ways to heal myself. One of the absolutely most helpful and accessible ways that I found healing was through supplementation. I was grasping at straws and if I read about benefits of a certain vitamin or mineral for my symptoms, I would buy it and add it to my pill caddy. However, doing things that way can easily lead you to taking wayyyy too many supplements at once. I know there were times I was taking at least 20 different supplements at once. If you are taking too many at once, it’s stressful both mentally and physically. And taking too many makes you less likely to be consistent with taking them. The protocol I’ve put together helps eliminate those challenges.
The supplements in this protocol were specifically chosen based on my years of experience both personally with my own supplementation and with supporting others as a holistic occupational therapist and health coach. The following are extremely beneficial for pretty much everyone given the current state of our food, environment, and stress levels.
Why Use A Supplement Protocol?
While supplementation should be really individualized, that’s not always accessible to everyone and sometimes you just need a starting point. That’s my goal with this protocol. Today I am symptom free and I continue to take this specific protocol pretty much every day. I’ll be honest, I’m not always consistent but I can tell a huge difference if I stop for a week or two. By no means do I feel like I’m dying without them, but I’m definitely not feeling my best- I’m more irritable, not sleeping as well, not as focused or energized, and just not enjoying life as much.
How will this supplement protocol help me?
This protocol is designed to optimize your body's detoxification capabilities, which can have a significant impact on your overall health and well-being. In our modern world, we are constantly exposed to toxins from various sources such as the environment, food, and water. By actively supporting your body's natural detoxification processes, this protocol helps mitigate the negative effects of these toxins and reduce the likelihood of illness.
But that's not all it does. It also provides support for your mood, sleep quality, and energy levels. In today's fast-paced and stressful lifestyles, our nervous systems often need an extra boost to cope with daily pressures. This protocol offers the necessary support to help you better manage stress and maintain a healthy nervous system.
Additionally, it plays a role in promoting gut health and facilitating digestion. A well-functioning gut is vital for overall health, and this protocol helps ensure your digestive system is functioning optimally.
How to be more consistent with taking supplements
- Get week long pill caddies that have 2 slots for morning and evening like the one in the picture above. That makes it easier to split supplements into taking 2x/day.
- Whenever possible, break up dosages to take all of your supplements 2x/day. I find that when I have to take supplements more than 2x/day I am not as consistent and end up missing dosages.
- I love caddies like this where I can take them out for the day so I can set it somewhere convenient for me to see (kitchen counter or bathroom) OR so I can take only the days I need if I will be away from home.
- I also like to have 2 of these caddies so that I can put all my supplements together only every 2 weeks instead of weekly. Actually taking the time to put the supplements in the caddies is one of the biggest reasons I may miss a week or 2. Batching it together only adds a minute or two and is far more convenient to do it every other week versus every week.
- If you don't use pill caddies, its just not efficient to open each bottle and take out the right dosages every single day
- Have an index card or something handy to write down your dosages. Have a morning column and afternoon column. Keep that near your supplements or somewhere you won’t lose it. I also recommend taking a picture of it on your phone and add it to your favorites or find some way to have it digitally in case you lose the index card. Of course the protocol is online in fullscript, but who wants to login to view that every time you have to arrange supplements. The key to any healthy habit is making it as easy as possible.
How to Choose The Best Supplements
The beauty of using my Fullscript Dispensary is that you don’t have to worry about that! But if you are curious how I choose supplements, I look for supplements that are highly bioavailable and free from unnecessary fillers and preservatives. This is essential for optimizing their effectiveness and ensuring overall health benefits. Bioavailability refers to how well a supplement is absorbed and utilized by the body. By picking highly bioavailable supplements, you maximize the amount of nutrients your body actually absorbs, making them more beneficial. Also, choosing supplements with minimal fillers and preservatives reduces the risk of pesky side effects. By prioritizing quality over quantity, you can enhance your body's ability to get the desired health benefits.
What Supplements Should I Take Every Day?
1. Magnesium Plus
Magnesium Plus is my favorite supplement of all time. It includes magnesium malate and glycinate, as well as B6. When I was running my clinic and kept an inventory of supplements, this was my top seller because it is so needed and helps with so many things! This is also the supplement that I personally need the most. When I’m not taking this one for a week or two, I can really tell a difference in my sleep, mood, energy, and digestion. There’s far too much to say in this post about why everyone needs magnesium + B6 and I plan to write a full blog post about this in the near future.
Here are just a few reasons you may need this supplement. Taking magnesium with vitamin B6 improves overall health and well-being. Magnesium plays a vital role in numerous bodily functions, including energy production, muscle function, and nervous system regulation, while vitamin B6 supports brain function, red blood cell production, and the metabolism of proteins and carbohydrates. Combining these two nutrients can enhance their individual benefits synergistically. Together, magnesium and vitamin B6 helps regulate the nervous system for better stress management, improves sleep, decrease nerve and muscle pain, support mood stability, and contribute to a healthy cardiovascular system.
2. Detoxification Factors
Detoxification Factors by Integrative Therapeutics is a comprehensive supplement designed to support the body's natural detoxification processes. It is formulated with a synergistic blend of nutrients and botanicals that work together to promote optimal liver function and enhance the elimination of toxins from the body. This supplement contains key ingredients such as milk thistle, N-acetyl cysteine, and alpha-lipoic acid, which are well-known for their liver-protective and detoxifying properties. These ingredients help to neutralize harmful free radicals, support healthy liver enzyme activity, and facilitate the breakdown and removal of toxins from the body. Detoxification Factors is a trusted and reliable supplement that can assist individuals in maintaining a healthy detoxification system and promoting overall wellness.
3. Trace Minerals Complex
Trace minerals are essential nutrients that our bodies require in small amounts for optimal health and functioning. This supplement contains a comprehensive blend of trace minerals, including zinc, selenium, copper, chromium, and iodine, among others, which play crucial roles in supporting various physiological processes. From immune function and metabolism to bone health and antioxidant defense, trace minerals are involved in a wide range of vital functions.
4. Probiota 12
Probiotics are like the superheroes of our digestive system, keeping everything in check and making sure things run smoothly. Picture them as the friendly neighborhood watch of your gut, maintaining order and balance in your digestive system. They're like the secret agents that keep your gut bacteria in line, preventing all sorts of digestive issues like bloating and discomfort. They are also like mood-boosting ninjas, sneaking around and making you feel happier and less stressed. They even help you rock that radiant skin and keep those pesky pounds in check. Probiotics also lend a hand to your immune system, helping it stay strong and ready to tackle whatever comes its way. To read more about the benefits of probiotics and if you might need one, read my blog post https://melindamorris.com/probiotics/
When it comes to probiotics, Probiota 12 is the best. Why? Well, it's all about the power of multi-strain bacteria and billions of CFUs. Let's start with multi-strain bacteria. This probiotic contains a diverse array of bacterial strains, each with its unique superpowers. It's like having a dream team of beneficial bacteria working together to support your gut health. Each strain brings something different to the table, targeting specific issues and providing a wide range of benefits. This comprehensive approach ensures that your gut receives a holistic boost, addressing various digestive concerns and bolstering your overall well-being.
But that's not all—this probiotic also packs a punch with billions of CFUs. CFUs, or colony-forming units, are a measure of the viable bacteria in a probiotic. With billions of CFUs, you're essentially flooding your gut with an army of friendly microbes, increasing the chances of them surviving and thriving in your digestive system. This high concentration of beneficial bacteria helps restore balance, promote proper digestion, and strengthen your immune system.
5. Vitamin D3 + K2
Let me tell you about the awesome benefits of D3 and K2. Most vitamin D supplements you’ll find do not include K2 and it’s a real shame because they need to be taken together to get all of the benefits of the D3. Vitamin D3 is a total bone booster. It helps your body soak up calcium, so you can have strong and sturdy bones. Plus, it's a superhero for your immune system, keeping you strong and resilient against all those nasty bugs. D3 keeps your heart ticking happily, and makes your muscles perform at their best. D3 is also a major help for regulating your mood and one of the best natural ways to boost your mood naturally, especially during the winter months. In fact, when I was doing my clinical rotations in a psychiatric unit, every single patient that came in with depression had clinically low levels of vitamin D and that was the first thing the doctor prescribed.
Why do you need the K2 with D3? The K2 teams up with D3 to make sure calcium goes where it should—your bones and teeth—instead of clogging up your arteries or joints. K2 also keeps your heart healthy, makes your bones super strong, and might even help fight off certain types of cancer.
6. Rosita’s Cod Liver Oil
In the realm of natural remedies and health supplements, few options boast a legacy as rich and storied as cod liver oil. For centuries, this golden elixir has been prized for its remarkable health benefits and is known to be a potent source of vital nutrients. Derived from the livers of codfish, this nutrient-dense oil offers a wide array of advantages, making it a valuable addition to your daily wellness routine.
This specific cod liver oil, Rosita's, is exceptional. Sourced from wild-caught cod, this supplement ensures superior quality and purity. It's rich in omega-3 fatty acids, including EPA and DHA, which are known to support cardiovascular health, brain function, and eye health. Additionally, it contains natural vitamins A and D, which play a vital role in bolstering your immune system and promoting strong bones. What sets Rosita's cod liver oil apart is its minimal processing, preserving the natural nutrients and ensuring optimal bioavailability. Free from artificial additives and synthetic ingredients, it's a reliable choice for those seeking a clean and wholesome supplement. By incorporating Rosita's cod liver oil into your routine, you can enjoy the benefits of improved cardiovascular well-being, enhanced cognitive function, a healthy inflammatory response, and overall immune support.
Ordering On Fullscript
If you are ready to view the protocol and start improving your health, visit the protocol on my fullscript dispensary: https://melindamorris.com/Foundations
If you want to more about Fullscript and why it’s the best place to order supplements online, read my blog post: https://melindamorris.com/where-to-buy-supplements-online-fullscript-vs-amazon/