Supplements are just that - supplements. They will never take the place of whole food nutrition. However, when you truly become aware of your body and how it communicates to you what it needs, it becomes easier to know what to have on hand when needed. In this blog, we share what our practitioners have in their medicine cabinets and why.
Quality goes a long way for everything we put into and on our bodies- including supplements. All of the supplements we take ourselves and recommend to you are third party tested and use the most bioavailable forms of nutrients. We purchase our supplements from Fullscript, to ensure the highest quality and temperature control.
Supplements, like our health, are deeply personal. What works for one person does not necessarily work for another, because of our unique biochemistry, health status, age, lifestyle and diet, etc. So, it's important to always connect with your practitioner with any questions you have on supplements.
We get it, it can be fun to take a look at someone’s supplement cabinet to see what they’re taking. Here we invite you into ours - the practitioners at Purely Rooted Nutrition.
Multivitamins and Multiminerals
Why: It can be challenging to get enough vitamins and minerals through food alone. Getting sufficient vitamins from food becomes more difficult considering the following:
The time our food travels to get to us. Vitamins are highest in produce immediately after being picked.
Most of the produce sold in stores is grown by large-scale mono-crop farming. This depletes soils and leaves our produce less abundant in vitamins, and minerals.
Stress can deplete the body of certain vitamins and minerals, especially B vitamins and magnesium.
The RDAs (recommended daily allowances) are set extremely low.
Our favorites:
Thorne Basic Nutrients 2/Day
Pure Encapsulations ONE Daily Multivitamin
Codeage Multivitamins
Single Vitamins and Minerals
Why: Multivitamins and multiminerals aren’t necessary for everyone. Someone might be getting enough of most vitamins and minerals through diet but need a boost of a specific vitamin or mineral or two or three. With single vitamins and minerals we can be more personalized and take higher therapeutic doses. For our major minerals like magnesium, it's not possible to shrink it down into a single pill along with other minerals.
Vitamin D
It is impossible to get enough vitamin D through food alone. The vast majority of our vitamin D is through sun exposure, but in the winter in northern states this is not possible. Taken with vitamin K is optimal because these nutrients work together for absorption and artery protection.
B-Complex
B vitamins are sold in both single vitamins (such as B12, folate, B6) and B-complex vitamins (a combination of multiple B vitamins). B vitamins are especially useful to support energy, stress response, and mental health.
Vitamin C
During cold and flu season taking supplemental vitamin C can be immune-protective. Vitamin C also supports immune response.
Magnesium Magnesium has so many benefits from relaxation, to cardiovascular health, to supporting strong bones. Most people don’t get enough magnesium from diet alone.
Our favorites:
Designs for Health Vitamin Synergy
Pure Encapsulations PureGenomics B-Complex
Seeking Health Hydroxo B12
Perque Potent C Guard
Thorne Magnesium Bisglycinate Powder
Pure Encapsulations Magnesium Glycinate Capsules
Designs for Health Stellar C
Designs for Health Vitamin D Synergy / Supreme
“I take Iron Biglycinate during my heaviest running months to avoid anemia.”- Kayla
Digestive Health
Why: For tailored gut-healing our licensed functional nutritionists recommend specific supplements to clients based on the root-cause of their symptoms. For ourselves, we have a few go-tos to keep our digestive systems happy.
Digestive Enzymes
Taken with larger meals or difficult to digest foods (beans, dairy), these supplements help break down foods for easy digestion and to prevent gas and bloating. They can also help us maximize the nutrients we absorb from food.
Probiotics A diversity of good bacteria in the gut plays an essential role in immunity, mood, and overall health. Probiotics aid in a wide range of digestive inconsistencies like bloating, gas, loose stools, and constipation. We take them regularly or during periods of stress or exposure to illness.
L-Glutamine This amino acid supports the healing of the lining of the small intestines. Glutamine heals Intestinal Permeability or Leaky Gut.
Our favorites:
Transformation Enzymes Digest
Designs for Health Digestzymes
Ortho Molecular Ortho Biotic
Pure Encapsulations L-Glutamine Powder
Designs for Health ProbioMed
Designs for Health Pure Paleo Bone Broth Protein Powder
“I take digestive enzymes when I’m going out to eat, having a meal that is not part of my usual meal plan or during the holidays to optimize overall digestion”- Mary Kate
Immune Support
Why: Gut health and immune health are directly connected. It’s estimated 80-90% of your immune system is in your digestive tract. The list of supplements to support immune health is a long one ranging from vitamins, herbs, and gut-supporting nutrients.
Glutathione Known as the master antioxidant. It prevents and repairs cellular damage.
NAC N-Acetyl Cysteine is derived from the amino acid cysteine. It functions as an antioxidant, because it is the precursor to glutathione. NAC taken during illness aids in mucus control and acts as a decongestant.
Vitamin D, vitamin C, and probiotics These nutrients play a large role in the immune system, in addition to their numerous other functions.
Oil of oregano This potent plant has antiviral properties. We like to use it for occasional illness and especially yeast overgrowth.
Elderberry Elderberry is packed with antioxidants and phytonutrients. We have found it to be helpful in immunity and recovering from the common cold.
Our favorites:
Pure Encapsulations Reduced Glutathione
Designs for Health Vitamin D Synergy
Ortho Molecular Ortho Biotic
Designs for Health ProbioMed 50
Designs for Health Stellar C
Designs for Health ImmunobBerry liquid
Gaia Herbs Oil of Oregano
Designs for Health N-Acetyl-Cysteine
“To boost immunity, I make my own elderberry syrup and witches brew using apple cider vinegar, turmeric, honey, and cinnamon”- Naomi
Anti-Inflammatory
Why: Aches and pains really affect our quality of life and are signs of inflammation in the body. Other signs of chronic inflammation are less obvious from lack of energy to skin issues. The supplements below are in highly bioavailable forms that support a proper inflammatory response and support blood flow.
Our favorites:
Thorne Curcumin
Designs for Health Curcum-Evail
Designs for Health Inflammatone
Nordic Naturals ProOmega
Designs for Health Magnesium Malate
“For menstrual cramps I find that Traditional Medicinals tea works wonders. I use one tea bag of red raspberry leaf and one tea bag of ginger”- Laura
Sleep
Why: Sleep is underrated. We need 7-9 hours daily for our body to brain function, immune function, hormone regulation, detoxification, and so much more! It can be hard to come by deep restful sleep in our busy lives, and it’s especially difficult to get quality sleep during times of illness. In addition to lifestyle shifts, and food and beverage choices, supplements can help us relax to fall asleep faster and stay asleep.
Glycine L-glycine is an amino acid and antioxidant that improves sleep quality.
L-theanine Theanine is an amino acid naturally found in green tea that supports stress response and increases feelings of relaxation.
Certain herbs can support sleep and relaxation by supporting the adrenals, such as passionflower, ashwagandha, and magnolia bark.
Our favorites:
Designs for Health Neuro-Mag
Ortho Molecular L-Theanine
Designs for Health Glycine Powder
Gaia Pro Sleep Maintenance
Integrative Therapeutics Cortisol Manager
Designs for Health Inositol
Lifestyle Additions
Consider other lifestyle hacks to optimize health or to have when you're feeling a little sick.
Our Favorites:
Ear Candles (White Egret)
Neti Pot (Xlear or Nasopure)
Mullein garlic ear drops (Herb Pharm)
Castor oil packs (Queen of Thrones)
Herbal Teas (detox, digestion, immune, mood)
Final Thoughts
The supplements above are the supplements we have taken personally. They are not recommendations specific to you. Always discuss supplements with your health care provider. To have a custom supplement regimen tailored to you, book a free 15-minute discovery call to get scheduled for your initial consultation with a functional nutritionist.
