My Supplement Routine
Hellooooo my beautiful friends! I hope you are all healthy and safe 💗 I have been getting asked quite a bit lately about my supplement routine and I thought now would be the perfect time to do that 😊
One of my favorite things to do is invest in my health. I’m not big on going out (aka buying cocktails out etc.) or shopping for clothes (unless it’s pajamas or workout clothes, let’s be honest lol) but one thing I am big on is investing in my overall wellness, which includes buying fresh organic clean ingredient foods, workout classes, yoga classes, supplements and anything else that is going to help me feel good and enhance my wellbeing (and ultimately encourage me to live my best life). I learned early on that HEALTH IS WEALTH! Without good health (mental AND physical, which are both intricately intertwined) we have zero – ZIP – nada!!! Ya dig?? So I am all for going the extra mile when it comes to my health.
Eating a well rounded and balanced diet should provide you with most of the nutrients your body needs, but between that fact the we are indeed imperfect humans and it’s nearly impossible for us to eat “perfectly” balanced all the time ( honestly there are so many enticing options that we are bombarded with on the daily via the media! I’d live off pretzels, pasta and vegan friend fries if I could so healthfully 😂), as well as the fact that (unfortunately) nowadays the typical standard diet is simply void of most major nutrients our bodies require for optimal health – it can be challenging for us to get everything we need just from our diet. Now that’s not to say that it’s IMPOSSIBLE.. but it can be challenging. Other things can come in to play as well, like whether you are plant-based (which could perhaps lead to low iron levels or inadequate protein intake) as well as simply just not eating enough of the right foods that your body needs… and for those reasons, that is why I have a fairly extensive supplement routine.
OH WAIT, another big reason I use supplements: immune health. I’m tapped in to my immune health all the time but especially now with everything going on it’s incredibly important that we do whatever we can to keep our immune system strong to defend against illness. I like to look at my supplement routine as my support system. I do my very best to eat a well balanced diet on the daily but I have my supplement routine there to fill in the gaps in case I miss anything! I also think it’s smart to take care now so you don’t have to try to “fix” later.
When it comes to choosing supplements for my own personal supplement routine I basically just go off my intuition. Other than a few staples in my routine (daily multi-vitamin, probiotic, raw garlic, zinc, vitamin C and lysine) I cycle through supplements as I see fit. Much like the way I eat and live my life: I simply just listen to my body.
Before I get into my supplement routine I just want to remind you of a few things: I am not a doctor and I am not a nutritionist … and I am not your doctor or your nutritionist: so PLEASE do your own research before adding any supplements into your own supplement routine 😊 That may seem like a big DUH but in the times we’re living in it seems like more often than not people take things the wrong way or twist intentions so I just want to be crystal clear up front wit my intentions for sharing: I am just your friend, who is super into health and wellness sharing what works for me, with the intentions of giving you some ideas of things that might work for you. Please take everything I share with caution and always always always do your own research! Take what ya like, leave what ya don’t 😘
✨ MY MORNING SUPPLEMENT ROUTINE ✨
Ritual is my “basic” multi-vitamin that I take every single morning. I have been taking Ritual for quite some time now and can honestly say I really love them. I love Ritual vitamins because they are super convenient (order online and deliver right to your front door), they are affordable for what you are getting and the convenience of it, they contain high quality ingredients, I can take them on an empty stomach 9nothing worse than gagging after taking vitamins 😂 that literally makes no sense like your body is full on rejecting something you’re taking to help it? I think that’s a red flag) and the vitamins are made specifically for women, by women! I started out taking their regular essential vitamins but recently switched to the prenatal formula which contains: folate, omega 3, b12, choline, iodine, D3, iron, biotin, boron, vitamin e, vitamin k2 and magnesium. The prenatal is similar to their regular essential 1x daily but with 3 additional nutrients 😊 I decided to switch to change things up. Also, I am not planning to have kids anytime soon soon but I am 30, so having kids is something I want (and biologically need) to start thinking about in the next 5 or so years so I figured it wouldn’t hurt to start prepping my body ahead of time (I’m such a planner lol 🤣)
I was shopping at my local health food store for my regular weekly groceries and saw their own brand of wellness booster and decided to snag it. I added this wellness booster into my supplement routine at the start of this pandemic we are currently in as an additional immune boosting step. The wellness formula I take contains: vitamin C, ginger, pomegranate, turmeric, bilberry, cranberry juice extract, carrot root and a citrus bioflavonoid complex (which is just fruit. I take a lot of other immune boosting supplements and pay close attention to incorporating immune boosting foods into my diet but if you ask me, the more immune boosting the better – now more than ever!
Raw fermented garlic
RAW GARLIC IS A MAJORLY UNDERRATED SUPERFOOD!!! If you’re like omg but it is stinky – IDGAF. Garlic is gold bb. Experiments have shown that garlic, or rather specific chemical compounds like allicin found in garlic, is highly effective at killing countless microorganisms responsible for some of the most common and rarest infections… and because of this, it actually can help prevent colds as well as other viral and bacterial infections. I eat a clove a day for its antimicrobial, antiviral and antifungal properties. It’s also worth noting that garlic is best used RAW for its microbial properties, when you heat it up it still does have some magic but it looses a lot of it’s nutritional value, so go for raw. Garlic is also said to help regulate blood sugar levels, potentially stop or decrease the effects of some diabetes complications, as well as fight infections, reduce LDL cholesterol and encourage circulation. Raw garlic also contains antioxidants that can support the body’s protective mechanisms against oxidative damage that can contribute to cognitive illnesses! I have been eating a clove of fermented garlic every morning (click here to read WHY I originally added it in to my supplement routine) for years now… usually I double down on garlic just during flu season or if I’m feeling sick, but I am also doing so during this Covid-19 pandemic. I know eating raw garlic sounds a little crazy but it seriously works! I have another garlic option for you below if you just can’t do it, but I’m telling you – raw garlic is where it’s at! If you can’t stomach eating it on its own try adding in raw garlic to your green juice!
I know honey is a controversial thing in the plant-based world but for me it’s an exception that I make because it is so incredibly healing. Manuka honey has been used for medicinal purposes dating back thousands of years because it is so damn powerful. What makes Manuka honey different is its amazing nutritional profile. Regular raw honey is already known for its tremendous nutritional and immune-boosting abilities, but raw Manuka honey is on another level. Manuka honey is a rich source of amino acids, B vitamins (B6, thiamine, niacin, riboflavin, pantothenic acid), calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Manuka honey in particular can help with digestive issues such as SIBO, low stomach acid and acid reflux, and it’s also incredibly healing for the skin (particularly acne and eczema), staph, burns, wounds and ulcers… and so much more. Manuka also is well known for its ability to stop the growth of the sore throat-causing Strep bacteria! I take 1 TSP daily and do so mainly for its antiviral, antibacterial and immune boosting qualities, but I’ve also been known to dab some on an active breakout (trust me it’s amazing for this!!)
I was introduced to this product years ago and I used to just take it when I was sick, but now I take it daily, and when I am sick I do it 3 x a day. Most of the common forms of oral Vitamin C tablets, capsules, powders, liquids and even Vitamin C from your diet can be difficult for your body to process which in turn effects the efficiency of how it’s absorbed by the body. As a result, much of this Vitamin C is never actually transferred into your bloodstream and even less of it makes it into your cells.. which means your not able to absorb enough of it to actually benefit from it! This is why I love Lypo-Spheric Vitamin C so much: it use liposomes made from Essential Phospholipids to maximize absorption. Phospholipids are primary building blocks of the cellular membrane: the thin, protective wall around each cell in your body. The phospholipid wall functions as a skin for each cell, keeping things in or out. While your body can make some phospholipid compounds on its own, others must be supplied by your diet. These are called essential phospholipids. Lypo Spheric Vitamin C gives you 1,000 milligrams of Vitamin C AND 1,000 milligrams of Essential Phospholipids in each packet, including Phosphatidylcholine, an important phospholipid required for maintaining a healthy cardiovascular, reproductive, immune, and nervous system.
Probiotics are a must in your wellness routine. I take probiotics to keep a well balanced microbiome so that my body can function optimally. Generally I think people hear the word probiotic and they instantly think of gut health and digestion (which it certainly does help) but probiotics are so much more than that. Science shows that the health of your gut plays a huge role in the health of your brain and the overall function of your body. Probiotics are live bacteria and yeasts that are good for you. Because fo our modern diet we often times don’t get the probiotics we need just from diet so supplementing with a good probiotics can be an absolute game changer. I love Bio-K vegan liquid probiotics (I’ve been taking these for YEARS!) and I love adding in fermented probiotic rich foods like kraut and coconut probiotic yogurt 😊
✨ MY EVENING SUPPLEMENT ROUTINE ✨
L-lysine is an amino acid that is a powerful antiviral that I take for it’s immune boosting and antiviral properties as well as gut health support! It is also said to help with anxiety! It’s most commonly used for the treatment of cold sores but according to the Medical Medium it can also be used to treat chronic fatigue, cancer, eczema, multiple sclerosis, migraines, colitis, autoimmune conditions, insomnia, hot flashes, thyroid problems, aches and pains, rheumatoid arthritis, weight struggles, eye floaters, tingles, numbness, dizziness, burning pain, frozen shoulder, heart palpitations, fibromyalgia, Lyme disease, goiters, twitches, muscle spasms, Raynaud’s syndrome, psoriasis, sarcoidosis, cancers, liver disease, inflammation, diminishing vision, parkinson’s, ALS, neuropathy, joint pain (the list goes on!). Long story short: L-lysine is a critical amino acid that impairs the ability of viral cells to move and reproduce in the body.
This is another supplement I learned about from The Medical Medium. Selenium is a vital mineral for the human body! Selenium increases immunity and also takes part in antioxidant activity that defends against free radical damage and inflammation in the body. It also plays a key role in maintaining a healthy metabolism as it helps regulate thyroid system. Selenium is also said to reduce asthma symptoms (which could be incredibly helpful for my asthma sufferers right now) and I have also had it recommended for me for skin health (mainly acne!).
Antioxidant rich olive leaf extract comes from the leaves of the olive tree, called Olea europaea. It improves brain function, kills bacteria and fungi, boosts the immune system and so much more. The olive leaf has antiviral properties, giving it the ability to fight or prevent the common cold, as well as treat dangerous viruses. Research shows that olive leaf extracts effectively fight against a number of disease-causing microbes, including some of the viruses that cause influenza and other respiratory infections.
Ester- C is basically a less acidic form of vitamin C. Vitamin C is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. I take this supplement every single day to help me keep my immune system strong on the daily! Ester-C and flavonoids help maintain a healthy immune system as well as healthy cell function. Ester-C & flavonoids provides highly absorbable vitamin C and varied flavonoid compounds for synergistic antioxidant, immune and vascular integrity support! This particular supplement includes bioflavanoids, quercetin and rutin, which are free radical scavengers that complement the role of vitamin C.Natural antibiotic
Oregano oil is a powerful, plant-derived essential oil that may rival antibiotics when it comes to treating or preventing various infections. In fact, it contains properties that are antibacterial, antiviral and antifungal. And oregano essential oil is unlikely to cause many of the harmful side effects that are commonly attributed to high use of antibiotics — such as increased risk for antibiotic resistance, poor gut health due to destroying beneficial probiotic bacteria, reduced vitamin absorption and leaky gut syndrome due to damage of the GI tract’s lining. Oregano oil is great for respiratory infections and viruses, as well as soooo many other ailments. A few common examples of conditions that oregano oil can help manage include: athlete’s foot or toenail fungus, common colds, gingivitis, earaches or toothaches, digestive problems such as heartburn and SIBO (small intestine bacterial overgrowth)
Vitex is a natural occurring herb that I take to help support my reproductive system and hormones. The medicinal ability of chasteberry (AKA Vitex) to positively affect hormonal health issues appears to be derived from dopaminergic compounds present in the herb. How exactly does vitex encourage hormonal balance? While it doesn’t supply hormones to the body, it does act directly on the hypothalamus and pituitary glands. For women, it increases luteinizing hormone, modulates prolactin and aids in the inhibition of the release of follicle-stimulating hormone, which all helps balance out the ratio of progesterone to estrogen, slightly raising the levels of progesterone. It’s important to keep in mind that chasteberry is not actually a hormone, but rather an herb that helps the body raise its own levels of progesterone.
Yep, I take a joint support supplement 😂 Honestly I added this into my supplement routine after experience sensitive knees back in November and in an effort to keep my joints and body healthy, happy and strong FOR A LONG LONG TIME I decided to add in this supplement. I use my body A LOT between yoga and working out so it’s important for me to support my body so it can contuse to support me in the things that bring me joy 😊 I randomly just ordered this one from Amazon on a whim as it was one of the few that I found that was vegan friendly and I have to say I noticed a HUGE difference since adding it in! This one is natural & NON-GMO, gluten-free, dairy-free, soy-free and vegan like I said and helps with joint pain, joint mobility, reduces stiffness, joint inflammation and improves flexibility!
Zinc is an essential micronutrient that’s vital to your health. Zinc benefits the body in many ways: it helps with hormone production, proper growth and repair, improved immunity and promoting normal digestion. Zinc benefits also include its ability to act as an anti-inflammatory agent, which means that zinc may have significant therapeutic benefits for several common, chronic diseases like cancer or heart disease. I specifically take chelated zinc which is a type of zinc supplement. It contains zinc that’s been attached to a chelating agent. Chelating agents are chemical compounds that bond with metal ions (such as zinc) to create a stable, water-soluble product that can be easily absorbed by the body.
Magnesium is the fourth most abundant mineral in the body, and it is essential to good health. Magnesium does many things for our bodies but I take it for it’s calming effect it has on my nervous system, helps my muscles relax, and it keep things moving in the digestive department if ya know what I mean 😉 I take this at night in powder or gummy form and my favorite is from Natural Vitality 😊
Already gave you my whole thing on garlic above so I’ll save the repeat of info 😊 In addition to eating raw garlic daily I take this garlic capsule at night!
✨ MY SUPERFOOD POWDER SUPPLEMENT ROUTINE ✨
I started taking Body Bloom last year and I love it! I haven’t been taking it as regularly as I once did but I decided today that I am going to be adding it back in daily because it really does work wonders for my belly and skin!! Body Bloom is an inner-health and beauty powder that promotes healthy skin, nails, hair and digestion. It offers vegan friendly collagen and keratin production support for healthy skin, hair and nails ( it made my nails and hair grow like crazy!!) and it also contains a balanced blend of prebiotics and probiotics for a happy digestive system – I found it really helps with bloating! Also worth noting that it is refined sugar free, soy-free, gluten-free and vegan as I mentioned. Generally speaking I take this powder on its own in water (super yummy on its own!) but if I forget in the morning I’ll just add it into my smoothie!
Maca is a powerful superfood that supports energy metabolism to help give you a boost as well as promote vitality and wellbeing in your day to day life. It’s been traditionally-used to improve endurance, stamina and libido while also helping to support a healthy mind. Maca has been used for centuries to support energy production and hormonal balance, as well as stamina and endurance. Maca contains alkaloids for a healthy mind – anxiety/depression support, de-stresses and supports vitality and wellbeing. The Macarenas powder I take from Tropeaka includes vitamins B1, B2, C & E and contains iron, selenium, potassium, calcium and magnesium.
Camu Camu Powder is a high-strength immune-supporting superfood that grows natively in the Peruvian Amazon along the river basins. Camu Camu contains 50x more Vitamin C per gram than oranges!!! Camu provides cell protection for immune health, is a fabulous source of antioxidants and phytochemicals. Helps to boost energy production as well as helps in reducing tiredness and fatigue. Contributes to normal immune system function. Contributes to normal collagen formation for the normal structure of skin, teeth, gums, cartilage and bones. It also helps your body absorb iron better. An antioxidant fruit to shield your body A healthy, natural source of potassium
Spirulina Powder is one of the most complete superfoods on the planet. Boasting an extensive range of vitamins and minerals, a wide spectrum of 18 amino acids and a richness of healthy chorophyll, Spirulina is a superfood you’ll want in your daily routine!A truly complete organic Superfood. Fun fact: spiraling has as 3x more protein than fish or beef per gram!Contributes to normal energy production. Contains iron for normal immune system function. Contributes to the reduction of tiredness. Rich in chlorophyll; nature’s cleanser. Contains vitamins B1, B2, B3 and B6, vitamins C and E. Complete in magnesium, phosphorus & selenium, A source of potassium, manganese and zinc. A source of calcium, chromium and copper. A great source of healthy, plant-based iron. Contains no sugar and is low in fat. Contains a wide spectrum of 18 amino acids. NASA recognise it as a key food in future long-term space missions
Superfood Greens Powder + D
I really like this Superfood Greens with Natural Vitamin D powder from Tropeaka because it’s such a sold daily greens formula packed full of alkaline superfoods! Perfect for if you want to simplify and just use one powder daily! This powder has 12 nutrient-dense alkaline superfoods in it with 50% of the RDI of vitamin D per serving which is great because generally we humans tend to be low in vitamin D. I’m not sponsored by Tropeaka, I just love them…BUT they were nice enough to offer my community a discount off their first order: use SHAYLA12 for 12% off your first order 😊
Vegan Protein Powder
Love love love Tropeaka’s lean vegan protein powders sooooo much. I use all 3 flavors, vanilla, choc and salted caramel and love all of them. Their vegan protein powders are packed with 3 powerful organic plant-based proteins that are refined sugar free, gluten-free, easily digestible (they don’t make me bloat which is major for me) and they are full of branched chain amino acids (BCAAs). Lots of plant-based foods contain protein, and we don’;t generally need as much protein as we might think but protein is important and as an active plant-based human I want to make sure I’m filling in the gaps in my nutrition which is why I use protein powders 😊 I also like these protein powders as they are full of good stuff that help with muscle recovery 👍🏼
WOAH.. that was a lot 😂 I warned you though – I have a passion for health and a serious obsession with my supplement routine!!! you might be sitting here thinking WOW THIS IS INSANE SO SO EXPENSIVE…. which I get, but if yo think wellness is expensive, try illness.
In addition to this blog post I also dedicated an entire YouTube video allllllll about my supplement routine so make sure you go watch that now if you haven’t already 😘 And if you have any questions please feel free to leave them below! Happy to help in any way that I can!! Be well and I’ll see you soon! 💗 ✨