The Supplements I Take Daily (and why)


I would say that one of the most common questions I get asked by friends, clients, and peers is what supplements I take on a daily basis. While I know that supplements are slightly controversial in the health and wellness world (for good reason!), I do personally believe they can be a really great complement to a healthy, balanced diet. As a disclaimer, I am going to share which supplements I take and, more importantly, why I take them, and this is not meant to be a prescription or one-size-fits-all approach. I firmly believe we are all fundamentally different and with a combination of lifestyle, genetics and diet, we all have a variety of needs when it comes to supplementation so just because I take these doesn't mean you need to, also. 

So, Why Do I Support Supplementation?
Even if you are consuming the perfect diet and getting more than enough fruits, vegetables, proteins and healthy fats, you are more likely than not still facing some varying degree of nutrient deficiency. Over the last century, agricultural practices have shifted from small farms with rotating crops to large farming operations that attempt to grow the same crops over and over and over again in order to produce the most yield. Unfortunately, what happens in this type of farming practice is that our nutrient-rich soil slowly becomes depleted of it's vitamins and minerals. To give you an idea of certain nutrient deficiencies found in fruits and vegetables today compared to the 1940's you can view this graphic: 

Prenatal Multivitamin
I know that the first question I'm going to get is whether I am pregnant so I'll go ahead and say that no, I am not! That doesn't mean we don't want kids, though, and I want to make sure that my body is nutritionally prepared when it does happen, so I've been taking prenatals for about 2 years now and suggest that every woman of childbearing age does the same. Not only do prenatals act as a general multivitamin for women, they also provide an extra boost of folate, which is not only required for a healthy pregnancy but also has the pretty magical side effects of strong and shiny hair, skin, and nails. A win-win in my book! 
I use this brand and love it!

I'm sure this is not the first time you've heard that you should be taking a probiotic, but I can't stress enough how important it is to feed your gut with healthy bacteria. There is so much new research in the world of gut health and how it relates to just about every other aspect of our health, including our immune system, how well we absorb nutrients, hormone health, digestion, energy levels, and mental health. It is important to take a high-quality probiotic and I recommend this brand:
Renew Life Ultimate Flora Probiotic

Vitamin D3
Commonly known as the "sunshine" supplement, Vitamin D3 is arguably one of the most vital supplements that I believe everyone should be taking. Vitamin D regulates over 1,000 genes, maintains healthy bones and teeth, supports the immune system and brain functioning, and moderates inflammation to name a few. Even if you live somewhere super sunny and are consistently spending time getting naturally-occurring Vitamin D from the sun, I still recommend adding in a supplement as there is evidence that nearly all humans are lacking in Vitamin D3 on a consistent basis. 
I take 5 drops of this with breakfast every morning. If you don't want a liquid, I recommend these capsules.

Omega3 Fish Oil
Omega 3 Fatty Acids are super important for cognitive functioning and deficiencies have been linked to ADHD, Alzheimers, depression and anxiety -- all cognitive issues. Aside from brain health, Vitamin D3 has been known to improve cancer, diabetes, weight loss, fertility, immune health, and more. 
I take 1 tsp. of this every morning (and keep it in the refrigerator).

True story: I have been known to carry packets of this with me at all times and give it to friends, family, strangers, and peers whenever they tell me they suffer from muscle soreness, lack of quality sleep, restlessness, and anxiety! Magnesium is a miracle and it is believed that over 85% of us are deficient in it. You can read more about it in this post.
I take 2 tsp. of this every night before bed and swear by it! 

A few other things I take daily:
electrolyte powder: to replenish after teaching and taking hot yoga
collagen peptides: for gut health and strong bones, skin and nails -- I add to coffee and smoothies
digestive enzymes: they help to break food down. I take before I eat any large meal, and especially when I travel

I'm sure there may be questions, so please let me know if you need any clarification at all! I do individualize supplement recommendations with each of my clients, and if you're interested in working with me, you can learn more about one-on-one coaching here.

Katie Marshall