all about supplements 

I wanted to share with everyone some of the supplements that I take because I feel like they are a huge part of my healing process right now. As I mentioned in my post on instagram, I do not plan to take all these supplements forever! They are merely an extra push to help my body heal during this time. 

As I started to write about each supplement I realized that this post was going to turn into a book! So rather then have them all in one post I made individual posts about each supplement. If you have been following along with #sixteendaysofsupplements. If not then you can check out all the posts here! 

 Bookmark this page as this is where all the links will be listed for easy navigation! I will continue to update this page with any changes and add more as my routine and body changes. 

As of now my routine goes a little something like this: 

Vitamins & Supplements 

    day 16: digestive enzymes 

    I saved the best (my favorite) for last! Sixteen days of supplements has been fun and although there are soooo many more supplements out there I just wanted to share a few of the ones I am taking at the moment. I hope you learned something and look for a post with a link to all my supplements, it should be going up in a day or so! 

    Today is all about digestive enzymes and they are especially important for me right now because I am starting CKD (cyclic ketogenic diet) where I get to eat high carb for a day or two. The goal is to replenish the glucose storage in your muscles. Although I am excited to change up what I’m eating, I know that my stomach isn’t going to automatically agree with everything. I haven’t had more then 30 carbs in a day in about two months, for today one meal is going to top that! I’m going to need some back up. 

    Digestive enzymes are simply what their name says, enzymes that our body uses to break down our food and digest. Rather then come up with an explanation I have a quote directly from garden of life’s page explaining digestive enzymes. 

    Enzymes are living catalysts and the key to good digestion. Present in all whole live foods but destroyed by cooking and processing, digestive enzymes break down foods into nutrients your body can readily digest and utilize. The modern or Standard American Diet (SAD) is lacking in raw foods. Raw foods contain food enzymes that help in the digestive process. Since we do not eat enough raw foods, supplementation is a great way to get the enzymes you need for optimum digestion. The body produces two types of enzymes – metabolic and digestive. When you eat cooked or processed foods, food enzymes are destroyed, forcing the body to supply all of the needed digestive enzymes.

    There are a lot of good brands but my personal favorite is garden of life, you can buy it here

    Why I take them: 

    I take them because I am and have been in a healing state for my body and with the enzymes I find that my food is better digested. It wasn’t until I started taking digestive enzymes that I actually knew what it felt like to have an “empty” stomach yet not be hungry. It makes me feel like my body has a little help digesting and absorbing the nutrients when I take these enzymes. 

    When to take them: 

    I typically take 3 capsules right before I eat. It is best to take it with food obviously because it is help you to digest. Sometimes if I have a big meal and I forget to take them then I’ll take it after even if it’s an hour or two later just to give my body a little extra help. 

    How they can help you: 

    • Ease digestion 
    • Heal leaky gut 
    • Improves symptoms of acid reflux and IBS 
    • Enhances nutrition absorption 
    • Helps post meal bloating 

    day 15: probiotics 

    I feel like I could write an entire book on probiotics, there is so much about probiotics and I could go into so much detail but I’m not going to. This post is just a quick and simple write up about the benefits of probiotics, why I take it and how it can help you!

    By now almost all of us have heard about probiotics. Long story short, we have super helpful bacteria living in our guts that help keep us healthy (digestion, immune, neurological and even mental). Yet we can also have not so healthy bacteria living in our guts -which in turn make us unhealthy. The goal of taking probiotics is to increase the healthy bacteria so it outnumbers the bad! 

    Why I take it:

    I take it to stay healthy, to ensure I have a healthy digestive system as well as immune, neurological and mental health. Our gut plays a huge role in our physical and mental health, much more then we choose to acknowledge. Read more about how important probiotics are here. Also read about things that can kill probiotics!

    I take a probiotic supplement but we can also get probiotics from our foods. One thing I have to say is that it is important to incorporate an array of probiotics for your body. Some of my favorite sources of probiotics are coconut yogurt, kimchi, sauerkraut, apple cider vinegar, red wine vinegar, miso, kombucha, and of course my probiotic supplement. 

    At the moment I am taking this.The goal with probiotic supplemts is to try and get one that has 20-30,000 or more live cultures per capsule with at least 8 cfu’s or probiotic strains. This way you know you are getting a wide variety! 

    When to take it:

    It is best to take it with food! Other then that it is up to you or your health care provider as to when and how much you take. I don’t take it every day because often times I have another form of probiotics from my food! 

    How it can help you: 

    • boost immune health 
    • prevent infections 
    • improve digestive function
    • help skin conditions heal 
    • help with IBS
    • reduce flu & colds
    • lower cholesterol 
    • lose weight 
    • improve acne 

    Another important tip is to make sure you also have your prebiotics! I have spoken about prebiotics before in my posts on instagram. Prebiotics are basically food for your probiotics, I explain this a bit more in my blog post “feed your body, feed your biome” check it out and have a happy and healthy gut! 

    day 14: chlorophyll 

    When it comes to chlorophyll, the saying “powered by plants” takes on a literal meaning. Chlorophyll is a pignment found in plants that aids in photosynthesis- plants turning sunlight into energy. Luckily for us it does so much for our bodies too! Chlorophyll is also found in chlorella but I personally like to also take chlorophyll, for so many reasons! 

    Why I take it:

    I take it to aid in my body’s endless efforts to detox. Chlorophyll is a powerhouse when it comes to detoxing and it’s linked to being anti-cancer and protects your DNA from mold (among many other things)! I also happen to enjoy the taste and I feel good when I drink it. It is technically a supplement but I don’t really treat it like one. 

    This is my favorite brand so far, the serving size is up to 30 drops I think. Sometimes I will take it all at once or spread them out throughout the day. *Side note* it makes your teeth green so make sure you are able to brush them after you drink it! 

    When to take it:

    I take it whenever I am in the mood but most importantly I try to take it before exercising (yoga, walking, etc) and before I do any type of self care (acupuncture, cupping, massage, etc). It is huge for detoxifying the liver, and our poor livers are working non-stop they need some support too!! 

    How it can help you: 

    • cancer prevention 
    • liver cleanse 
    • daily detox 
    • speeds up healing 
    • improves digestion 
    • helps maintain healthy weight
    • internal deodorant 
    • appetite suppressor 
    • protects skin 

    day 13: d3 

    Let’s talk about the sunshine vitamin! Vitamin D is quite a classy supplement, being that it doesn’t come in high amounts in foods -Mother Nature decided that we would be able to make our own vitamin d when exposed to the sun.. hence “sunshine vitamin”! Good thing because vitamin d is very important… I feel like a broken record because I say this about everything. 

    Vitamin D is often associated with bone health, it increases the absorption of calcium and phosphorus from the foods you eat. In turn keeping bones healthy and preventing/healing fractures. Vitamin D also plays a role in immune health, muscle strength, cancer prevention, the list goes on and on! 

    Why I take it: 

    Most people are deficient in vitamin d, like most of the other supplements I take (again I feel like a broken record) but these deficiencies are no joke. Much like b12 your doctor can test you d levels, this might be something you have to ask for but you will be thankful for it if you are deficient! 

    I take it every other day unless I’m spending a lot of time in the sun. The sun is technically the best way to get it and if you don’t spend a lot of time in the sun (or have to wear a lot of sunscreen) then d3 is the best choice. You can find more information on that here. I take this vegan form, from another one of my favorite companies garden of life

    When to take it:

    If you take a calcium supplement then it is best to take the d3 supplement with it. It is also thought that taking it with the largest meal is most beneficial because one of its purposes is to absorb the calcium & phosphorus from the food you are eating. 

    I take mine I the morning, it is chewable, vegan and delicious! Another thing to note is that you can consume to much D3, it is a fat soluble vitamin so it is not excreted in your urine. It is important to talk with a health care professional about what will be the best for you. 

    How it can help you: 

    • prevents osteoporosis 
    • bone health and healing
    • muscle health 
    • cancer prevention 
    • depression 
    • type 1 & type 2 diabetes 
    • protects against parkinsons 
    • reduction on chronic pain
    • preventing common cold
    • treatment in MS
    • may reduce risk of premature death 
    • healthy pregnancy 

    day 12: b 12 

    I know you won’t believe me but I didn’t plan for b12 to be on day 12… how perfect. Anyway vitamin b12 is super popular the past few years, from taking the vitamin to getting shots of it, people are catching on and for good reason! 

    Yesterday I briefly talked about b complex and the benefits of each b vitamin. Even though I take b complex I also take a separate b12 supplement and have been doing this for years even before I was vegan. Vitamin B12 is a leading deficiency world wide, not just for vegans or vegetarians. More than ever doctors are paying attention to the importance of b12 and will actually do blood tests to check your levels. Click the link to check out some signs and symptoms of deficiency or ask your doctor to do a blood test. 

    Why I take it:

    I started to take this because my practitioner knew that I was deficient based on muscle testing and what my diet consisted of/the state of my digestion at the time. B vitamins are water soluble so you flush them out in your urine. It is important to replenish daily. Basically the more b12 you have in your body, the better. B12 is so important! 

    When I first started taking b12 I was amazed at how much I loved it and wanted to take more. They are often times sold in “chewable” tablets that taste like lemon or cherry. I didn’t realize this at first and was telling my doctor that there was something wrong because I loved my b12 so much I wanted to chew it… only to find out that was the point. 

    B12 is a major player in nerve health, which is basically the electrical system of the body. It benefits your mood, memory, hair, nails, energy level, heart, skin and digestion! It plays a role in hormone balance, DNA synthesis and enzyme production. 

    We all know a healthy body starts with a healthy gut so how does b12 play a role? 

    “It helps foster healthy bacteria within the gut environment. The elimination of harmful bacteria in the digestive tract — and simultaneously the presence of beneficial bacteria — is what prevents digestive disorders like inflammatory bowel disease (IBS) or Candida.” 


    When to take it:

    The most efficient form of b12 is methycobalamin because it is more easily absorbed and used by the body. Unlike cobalamin it does not have to get converted by the liver into a useable solute. 

    Considerations for this are-  do not take it with other medications because it may decrease absorption in the stomach. Yet a good way to avoid this is by using a sublingual or spray form of b12 which will be absorbed by the blood vessels in your mouth and then go directly to your blood stream. As always, stay hydrated and speak with a health professional about what would be best for you! 

    I take this: megafood vegan methycobalamin, every other day. I had been taking the sublingual but my levels are high enough that I do not need to anymore and I also don’t need to every day. 

    How it can help you:

    • maintain energy levels 
    • prevents memory loss 
    • boosts mood 
    • heart health 
    • deal with stress 
    • healthy skin & nails 
    • aids in digestion 
    • adrenal fatigue 
    • needed for healthy pregnancy 
    • may help prevent cancer 
    • prevents anemia by increasing red blood cells 

    day 11: b complex 

    We hear a lot about B12 and it’s importance (I will be talking about that tomorrow) but there are more vitamins in the B family then just b12! It’s quite a big family actually… The b complex supplement is composed of multiple b vitamins, b1, b2, b5, b6, b7, b9 & b12. Each of these has a specify name and function it plays in our bodies! 

    • b1 (thiamine ): helps the body generate new cells 
    • b2 (riboflavin): fights free radicals & helps with red blood cell production.
    • b3 (niacin): aids in converting food we digest into energy as well as regulating the nervous system and digestive system. 
    • b5 (pantothenic acid): helps in production of hormones & breaking down fats & carbs for energy. 
    • b6 (pyridoxine): helps to fight infection, food metabolism & hormonal balance.
    • b7 (biotin): production of hormones (healthy hair, skin, nails) 
    • b9 (folic acid): plays are role in making & maintaining DNA, making of RBC & fetus development. 
    • b12 ( cobalamin but more beneficial is methylcobalamin- more on this tomorrow) : necessary to keep brain, nerve and blood cells working properly

    As a vegan/ vegetarian it is common to be deficient in our B vitamins. My favorite brand for most vitamins is megafood and their B complex is great & vegan! 

    Why I use it: 

    I have been taking b complex vitamins for years mainly because I wanted to make sure I was getting enough. B vitamins are water soluble which basically means if you are taking excess it will just be excreted through your urine. Again hydration is very important! I take B every other day just to maintain adequate levels, I also take b12 daily. The benefits of b vitamins are endless! 

    When to take it:

    The best time to take it is with a meal, so whatever works best for you! Other then that there are not really any restrictions. Always talk to a health care professional about the amount that is right for you! 

    How it can help you: 

    • stay mentally sharp 
    • prevent cardiovascular disease
    • promotes strong bones 
    • increase energy 
    • preserve vision
    • increase mood
    • decrease risk of cancer 
    • have a healthy pregnancy 
    • healthy growth
    • lower cholesterol 

    *most facts are from here & here *