• RachelH

Supplements: Episode One

I Take Several, It's True.

I was taking so many supplements at one time that the functional medicine practitioner I was working with took one look at the list I'd brought for her review and, while slowly, gently pushing the sheet of paper back across her desk to me, said, "Let's dial that back a little, ok?" Ha!

It's true, I take a lot of pills but I try to manage all I can with food and exercise and rest and supplements and hope to keep pharmaceuticals at bay. It's not that I'm "anti-meds" or anything like that. Not the case at all. And I've been on plenty of meds for plenty of things and they worked or they didn't, just like supplements! My preference is to be a little more gentle before I go full force. And again, this is not to suggest that supplements are the answer to everything. In MY experience, supplements are most effective when my diet is clean and simple and not loaded with sugar. That's just a fact, for me. But the benefits of staying away from sugar is also a fact for YOU. Start eliminating sugar and see where you land. It'll be a better place. Start eating more plants and see where you land. It'll be in a better place. Give dairy and wheat a rest. Ditto that.

Also, and this is important, your body prefers to get its vitamins, minerals and necessaries from food. This is why what you eat is so critical to good health. Sure you can eat food that's been fortified with vitamins and minerals but that doesn't make it healthy for you. Breakfast cereals are fortified with vitamins and minerals but....remember the Apple Jacks cereal commercial? "Apple jacks, apple jacks, 10 vitamins and minerals, that's where it's tasty, frosty too, Kellogg's Apple Jacks!" I think I remember that right! Yeah, no. No good. Eat an array of colors! Eat a wide variety of mostly plant based foods. The variety of colors provides a variety of nutritional value but you want it all so eat it all, baby!

*If you are on medication, don't stop taking it! Remember, I am not a physician. I'm just sharing information. Should you have questions about any medications you may be on, please speak to your trusted healthcare provider.

So, here are few supps I take and there will be more to come!

Vitamin D

The body only produces Vitamin D in response to the sun's ultraviolet rays. Between lockdowns, sunscreen and the season, we're all getting less Vitamin D and women especially need a decent dose. For optimal health, you either need a solid hour in the sun or a good supplement. Commonly known as the "sunshine vitamin," Vitamin D works to promote a healthy immune system. It also: boosts energy and mental clarity, balances your mood, supports a healthy cardiovascular system and blood pressure and relieves muscle tension and spasms. I am especially vigilant about taking a high quality Vitamin D supplement in the Fall/Winter.

Foods That Provide:

Oily fish like salmon and sardines

Red meat


Egg Yolks

Magnesium (Glycinate)

The body can only absorb Vitamin D with Magnesium helping the absorption happen. So, in order for your body to achieve healthy levels and utilize Vitamin D the way it should, your body needs the mineral Magnesium. So, basically, the enzymes in the liver and kidneys that even allow Vitamin D to do it's thing can't get going without Magnesium. And studies show that more than half of adults are Magnesium deficient. Yikes. In addition, Magnesium helps peri/menopausal Gals clear up brain fog, get better sleep, balance estrogen and strengthen bones. I was actually recommended a Magnesium supplement to stave off migraines! So, there's that too! Magnesium Citrate, which I am NOT discussing here, addresses constipation, so please be sure to get yourself the correct Magnesium supplement.

Foods That Provide:


Dark green leafy vegetables, like spinach and kale

Brown rice


Dark chocolate


Chia seeds

Sunflower seeds


Here's another clutch supp as it helps to increase energy. I need this. You may need this. Specifically supportive to the nervous system, B-Complex vitamins help turn carbohydrates into energy, break down fats and proteins and strengthen muscles in the colon. In addition to all that good stuff, a good B-complex will help to improve stress tolerance and who couldn't use that these days?!

Foods That Provide:

Citrus fruits




Meats: chicken, red meat

Brown rice



Sunflower seeds


I'll be sharing more info on the supps I take this week! Until then, think about where you may be feeling a lag and let's discuss!


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