(Much-Needed) UPDATED Vitamins, Minerals & Supplements Routine a.k.a. A Tough Pill To Swallow (JK, You Get Used To It!)

(Much-Needed) UPDATED Vitamins, Minerals & Supplements Routine a.k.a. A Tough Pill To Swallow (JK, You Get Used To It!)

Hi loves!

<3

This one has been a long time request & I think it’s finally time to update you guys on the changes & swaps I’ve made to my vitamins, minerals & supplements routine since I posted it this summer (Here’s the link to the original post: My Daily Vitamins, Minerals & Supplements Routine!).

A lot of what I take daily has remained the same (Some of the brands have changed because I like to switch it up every time I finish a bottle), but I’ve also made swapped some, added others & removed some! I also no longer take all the ones I was taking to help with my digestive issues associated with re-feeding & recovery, on a daily basis, since thankfully, those issues have really improved! I still have them on hand for the days where the bloat or stomach pain decides to creep up on me every now & then (but I’m glad to say that those days are very rare! *KNOCKS ON WOOD*).

The vitamins, supplements & minerals that I take are all useful & beneficial for many different reasons. The reasons for which I take certain ones may not be the same as why you would or wouldn’t. I started taking a lot of these supplements at the beginning of my eating disorder recovery because my bodily functions had pretty much completely shut down & my blood tests were showing that I was in the low or borderline range for A LOT of essential vitamins & minerals, which helped explain why I was feeling so NOT myself.

It’s important that you assess your personal situation & health and how you feel. Ask yourself some of these questions: Do you always feel tired? Do you get fainting spells? Heart palpitations? Do you get frequent headaches? Do you feel weak? Demotivated? Sad? Depressed? 

Doing a blood test is always best to figure out what you might be low or lacking in to understand why you’re feeling a certain way & monitor your progress once you start supplementing! Once you assess the way you feel, get your results (if you do a blood test) & know what you might be lacking, it’s ALWAYS best to tackle the issue first & foremost with NUTRITION.

Food truly is your number one source of fuel, medicine & is truly the stepping stone into living a healthier lifestyle! It’s important that you start to incorporate foods that are rich in what you are lacking or that will help improve whatever it is about your situation that isn’t making you feel your best: skin, hair & nail health, skin disorders , such as eczema, psoriasis or rosacea, muscle recovery & growth, focus, concentration, focus or frequent headaches/migraines, gut health issues (IBS, Chron’s, leaky gut syndrome, etc.), inflammation, immunity, etc. At that point, it might be useful to start doing some of your own research: read about the benefits that certain foods will provide you with in order to better understand WHY you should incorporate them into your life: having an understanding & having reasonable expectations of the results they will bring to your life will make you more eager to experiment with them & will give you something to monitor & look forward to as you slowly start to see your overall health improving.

Of course, food is not the ONLY source where you can get the vitamins & minerals you are lacking. ALL HAIL SUPPLEMENTATION. Certain vitamins & minerals are harder to get from food because not many foods contain them; others might be harder for you to get PERSONALLY because of your dietary restrictions or because you don’t enjoy them & sometimes, if your issues are so severe that they are hindering & impairing your day-to-day life, even if it’s possible to get what you’re lacking from food, it’s best to incorporate a supplement to help you improve your health more efficiently & to help you feel your best!

As I mentioned earlier, I started taking a lot of these supplements when I began recovery but a lot of them have become part of my daily routine (even though I am probably getting enough of certain ones from my nutrition, as well) simply because over the course of the past (almost) year, I’ve really seen amazing benefits & results & decided that making them part of my daily routine would be part of my journey not only towards recovery but to becoming a better ME & adopting a healthier lifestyle overall.

Before we get into the nitty-gritty, I just want to put one thing out there that applies to purchasing ANY & ALL vitamins, minerals & supplements: PLEASE AVOID SYNTHETIC FORMS AT ALL COSTS! If you take synthetic forms of some types of vitamins, not only will your body risk being deprived of the benefits these vitamins/minerals are supposed to provide, but also it could actually cause more harm than good. 

How can you tell whether it’s natural or synthetic? LET ME EXPLAIN! 

  • If you see the words “100% natural” on the product label, be wary.  Some product labels may contain the words “natural,” but manufacturers can claim “natural” on their nutritional products if at least 10 percent of the product comes from natural food sources. This is why you should always look for products that contain “100% plant-based” or “100% animal-based” on the product’s label.

  • Find the “food source” list on the products label. If the product’s label does not contain a list of natural food sources, then the product is synthetic. Look for food sources such as yeast, fish, vegetable and citrus.

  • Look for salt forms on the product label, a synthetic added to supplements to increase the stability of the vitamin or mineral. Some of the salt forms to look out for: acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate & succinate.

  • Learn how to read the product’s label by looking for keywords that indicate the supplement is synthetic. Words that end in “ide” or “ate” indicate that the product contains salt forms, which are synthetics.  For instance, if you see chloride, hydrochloride, acetate or nitrate on the list of ingredients, the manufacturer used synthetics for the product.  ALSO, the letters “dl” that appear before the name of an ingredient indicates the supplement is synthetic.

Last but not least, regarding DOSAGE: I generally follow the recommended dose listed on the nutrition label. The only time I’ll modify the recommended dose is if I’ve already had my dose of the supplement from other sources, for example: I take collagen capsules, but if I’ve already had two scoops of the Vital Proteins Collagen Peptides, Matcha Collagen or one of their other products, I’ll skip the collagen capsules for that day.

I take my supplements in the morning with my breakfast because I find my body has an easier time absorbing them if they are taken with food (some of the ones I take are water-soluble, but others are fat-soluble, which means they are best absorbed when taken with foods that contain fat!). Instead of having to divide up my supplements based on whether they are water or fat soluble, I prefer to take them all at once so that I never forget them & so that I prevent any nausea that may occur if I take them without food! To read more about my morning breakfast routine, click here: My Breakfast Routine a.k.a. Kelly In The Kitch’s Complete Breakfast!

OH & wondering how I manage to swallow them all? AT FIRST, it was hard to get used to! What I used to do in the beginning was have a few of my supplements with every meal, so that I didn’t overwhelm myself with a huge bowl of supplements to take in one sitting! Overtime, I got used to it & realized that I preferred to take them all at once because it made it easier to remember as I always associated them with breakfast & I didn’t have to think about it until the next day! ALWAYS make sure to take your supplements with a HUGE glass of water, to help them go down easier!

I’ll start off by listing the supplements that I take daily, then I’ll tell you about the ones that I like to have stocked in my supplements cabinet all the time, but that I only take when necessary a.k.a. when a certain situation decides to come my way!

OKAY, NOW LET’S GET TO IT! 


ZINC PICOLINATE


  • Helps with hormone production & balance.
  • Improves immunity & facilitates digestion (By affecting protein synthesis & helping the body to use amino acids from foods, as well as breaking down carbs from foods, which are one of the main sources of energy for the body).
  • Acts as an anti-inflammatory & antioxidant, which helps fight oxidative stress, free radical damage, slow the aging process & decrease the chance for disease development.
  • Important for clear skin & can help with acne. Basically, zinc promotes healthy skin by carrying vitamin A to your skin, regulating your body’s hormonal balance & facilitates apoptosis (cell death), which is a natural part of our skin renewing itself. In other words, if apoptosis is delayed, i.e. if you have zinc deficiency, skin cells will stick together instead of dying like they should, which then leads to clogged pores!
    • P.S. If your main concern in taking Zinc is for acne, make sure you take ZINC PICOLINATE. It is the most easily absorbed form, as opposed to zinc gluconate or zinc citrate because our bodies form zinc picolinate naturally from the zinc in real food by combining zinc in the intestines with picolinic acid, secreted by the pancreas.
  • Zinc can also help with hair thinning/hair loss because it benefits hair follicle health. Basically, it inhibits hair follicles regression & accelerates hair follicle recovery.

TART CHERRY CONCENTRATE


  • Rich in antioxidants, such as flavonoids & melatonin (which also helps promote healthy & restful sleep!). 
  • Great source of vitamin A, C & E, which also have antioxidant properties that help shield the body from the effects of aging.
  • Anti-inflammatory properties!
  • Great for reducing exercise-related muscle pain & improving physical recovery. after prolonged periods of intense activity (To read more about how tart cherry concentrate is helpful for muscle recovery, read this: My Go-To Supplements For Muscle Recovery a.k.a. Buh-Bye Soreness, Hello Strength!
  • Heart healthy! 

KRILL OIL


  • Krill oil has a higher bioavailability than any other type of fish oil (a.k.a. your body can make the most use of it & absorb it better than it can any other fish oil!).
  • Amazing source of omega-3 fatty acids! (Actually, it is the purest form of omega-3 on the planet because most fish oils contain detectable levels of toxins, such as mercury. Krill oil does not given its position in the marine food chain – The fish feed only on phytoplankton which DOES NOT contain mercury!).
  • Anti-inflammatory!
  • Contains antioxidants!
  • Helps with PMS!
  • Promotes a healthy skin complexion (Due to its antioxidant content, which fights the effects of damaging free radicals!).
  • Can also help with mood & combat depression, anxiety & other mental illness. To read more about this, click here: What Is Anxiety? & My Top Natural Remedies (& A Few Other Pointers!) For Coping with Anxiety.
  • Krill also supports brain & heart health. It’s rich in phospholipids, which deliver omega-3s directly to your cells (it helps boost brain function & cognitive abilities, as well as memory problems, as well as cardiovascular function & cholesterol levels & blood pressure).
  • Krill oil is actually one of my top 5 recommendations for supplements if you are just starting out & are feeling overwhelmed about what to incorporate first! Wanna know why? Click here: Overwhelmed? Here’s Where To Get Started With Vitamins & Supplements!
  • Always look for krill oil that is properly & sustainably sourced!
    • I like the one by Now Foods (Neptune Krill). Unlike regular fish oil, Neptune Krill Oil fatty acids are in a natural food complex that includes phospholipids & astaxanthin (carotenoids, a.k.a. natural form of antioxidants), which gives Neptune unique biological properties. Also, the Now Foods ones are manufactured under strict quality control standards, are tested to be free of potentially harmful levels of contaminants (mercury, heavy metals, dioxins & other contaminants).

SEA BUCKTHORN OIL


  • Improves skin tone & texture & scavenges skin damaging free-radicals!
  • Helps slow down the signs of aging by nourishing the tissues in our skin & body.
  • Helps lock in your body’s natural moisture!
  • HUGE source of omega fatty acids 3, 6, 7 and 9!
  • Supports hair & nail growth.
  • Can also help heal burns, cuts, wounds, sunburn, rashes & other types of skin damage (When applied topically to the skin)!

VITAMIN B COMPLEX


I started taking these after meeting with my nutritionist for the first time. As you all know, inadequate intake of some B vitamins is not uncommon & deficiencies can cause fatigue, fainting spells, weakness, insomnia, depression & migraines.

  • Helps the body to metabolize carbs, fats & proteins.
  • Helps with liver detoxification & maintaining healthy cholesterol levels!
  • Helps balance hormones!
  • Great for NERVOUS SYSTEM HEALTH!
    • P.S. If you are vegan or vegetarian, it is very likely that you are deficient in B12 as the best sources are meat & seafood, so I highly recommend taking a B vitamin supplement!
  • B-complex vitamins are actually one of my top 5 recommendations for supplements if you are just starting out & are feeling overwhelmed about what to incorporate first! Wanna know why? Click here: Overwhelmed? Here’s Where To Get Started With Vitamins & Supplements!
  • Here’s a little breakdown of all the benefits of every B-vitamin included in a traditional B-complex vitamin:
    • B1: Improves brain function, produces energy, helps the body digest food & benefits eye health.
    • B2: Helps with migraines, antioxidant, increases energy levels, helps fight certain symptoms associated with cancer & helps the body break down calories from food.
    • B3: Boosts levels of good cholesterol (& lowers level of bad!), reduces hardening of arteries & overall beneficial for heat health, great for nervous system & digestive health & may help prevent diabetes.
    • B5: Helps the body metabolize food, treats acne, yeast infections & heart disease, helps regulate the nervous system, great for clear & healthy skin, may help treat insomnia, depression & headaches.
    • B6: Prevents heart disease, lowers blood pressure & blood cholesterol, helps fight PMS & great for soothing symptoms of depression & other mental illnesses. To read more about this, click hereWhat Is Anxiety? & My Top Natural Remedies (& A Few Other Pointers!) For Coping with Anxiety.
    • B7 (a.k.a. BIOTIN): Helps with heart problems, boosts metabolism, may be beneficial for hair & nails (but research is not conclusive) & helps maintain proper blood sugar levels.
    • B9 (a.k.a. FOLATE/FOLIC ACID): Prevents heart disease & stroke, lowers risk of birth defects, prevents & protects against certain types of cancer, produces healthy blood cells & boosts immunity.
    • B12: Converts carbs into glucose, promotes healthy digestion, essential for skin, hair & nail health, prevents heart disease & reduces depression/stress.

PEARL SUPPLEMENT


SKIN. SKIN. SKIN! 

  • Contains calcium, magnesium, amino acids & trace minerals.
  • Considered a beauty tonic in China!
  • Supports the rejuvenation, repair & regeneration of skin cells! (I’ve found that it has really helped even out my skin tone & reduce hormonal breakouts!)

COENZYME Q10


  • Heart health. As you guys know, when I was in the depths of my anorexia, I was diagnosed with bradycardia, which basically means I had a slower than normal heart rate. The hearts of adults at rest usually beat between 60 & 100 times a minute. Mine was beating at 49-51 times per minute. In order to help treat my condition, I began taking CoEnzyme Q10, which is a vitamin-like substance present within the mitochondria (the cells’ powerhouse) of virtually all of our cells. Basically, this enzyme generates energy in the form of energy storage molecules. Logically, our organs with the highest energy requirements, i.e. our hearts, livers & kidneys, require the most CoQ10. As such, CoQ10 is often taken to improve the utilization of oxygen at the cellular level, strengthen cardiac muscle, stabilize heart membranes & overall increase heart function & make the heart stronger, pump more efficiently & beat a little quicker! It literally SAVED ME & really helped reduced the symptoms of my bradycardia. 
  • Research has also shown that CoQ10 can also help reduce the number & severity of migraine headaches.
  • It’s also packed with antioxidants, which makes it great for overall health, boosting immunity & metabolism & fighting free radicals, toxins & foreign particles that enter the body by the mere act of LIVING!

VITAMIN E


BEWARE: Always make sure your vitamin E is natural & not synthetic. A big problem with vitamin E is that a lot of what you see on shelves is synthetic, so it’s very important to read your labels. Most vitamin E is derived from soy & soy is loaded with problems. 91% of the soy grown in the US is genetically modified & contains harmful herbicides, which have repeatedly been shown to have devastating reproductive & birth defects in animal studies. Even organic soy contains phytoestrogens, which can create or lead to hormonal or thyroid imbalances. YOUR VITAMIN E SHOULD BE MADE FROM SUNFLOWER OIL IN ORDER TO AVOID THESE ISSUES (I like the one by Natural Factors; it’s part of their Whole Earth & Sea line!).

  • Helps build strong immunity, healthy skin & eyes! 
  • Amazing source of antioxidants, which protects fat-soluble vitamins & essential fatty acids in your cells from oxidative damage.
  • Promotes brain health!
  • Helps support normal cholesterol levels!

VITAMIN D


  • I used to take vitamin D in gummy form, but a few months ago, I cut out all gummy vitamins & swapped them for capsules. Gummy vitamins contain added sugar & most of the time, it’s refined or artificial. They also often contain artificial flavours & ingredients that may cause bloating, such as: glucose syrup & food colouring (look for “annatto” on the label). The sugar:nutrient ratio is usually not great, with sugar usually being higher!
  • Vitamin D is ESPECIALLY important in the winter time, because as you guys know, the world’s most natural source of vitamin D is the SUN. HOWEVER, rom October to April, when the rays enter the Earth’s atmosphere at too much of an angle, the atmosphere blocks the UVB rays & in turn, the skin cannot produce vitamin D. Therefore, even if we spend countless hours outside suffering in the cold trying to get in our vitamin D, odds are, our bodies won’t be able to produce it! This is why in the winter, it’s best to get your vitamin D through supplementation &/or nutrition!
  • Necessary for the maintenance of healthy strong bones, improving muscle strength & power. Initially, I began taking vitamin D when I was diagnosed with osteopenia when my anorexia had reached its all-time low in order to help strengthen my bones. 
  • Important for the regulation of calcium absorption: it helps the body absorb calcium.
  • Vitamin D also helps fight symptoms associated with depression, anxiety & other mental illnesses by regulating the synthesis of the “happy hormone” serotonin. To read more about this, click hereWhat Is Anxiety? & My Top Natural Remedies (& A Few Other Pointers!) For Coping with Anxiety.
  • It also naturally boosts immunity, fights infection & certain types of cancer.
  • It promotes healthy eyesight.
  • It also enhances the body’s absorption of vitamin C + A! 
  • And lastly, helps improve cognitive function, is anti-inflammatory & crucial for cellular growth & function. 

 


VITAMIN C


  • Another one you should start out with! Overwhelmed? Here’s Where To Get Started With Vitamins & Supplements!
  • Supports healthy immune function.
  • Neutralizes the effects of nitrites (Preservatives found in some packaged foods that may raise the risk of certain cancers).
  • Also necessary for collagen absorption – When consuming collagen, you should do so in conjunction with vitamin C to ensure that your body is able to convert the collagen into protein it can use & in turn, restore the source of your energy & vitality.
  • Vitamin C also helps with iron absorption!
  • It’s essential for healthy bones, teeth & cartilage.
  • It’s packed with antioxidants, which, as I mentioned earlier, help fight free radicals & rid the body of toxins! This also means that vitamin C is great for maintaining healthy, youthful, radiant skin & fights wrinkles!
  • It’s great for eye health!
  • It helps with the common cold, flu & other infections.
  • It prevents heart disease & may even help fight off certain types of cancer  & other chronic diseases.
  • A few months ago, I switched to AlphaSorb-C Vitamin C Capsules by Now Foods, which are basically calcium-buffered vitamin C capsules that contain certain acids the make the vitamin C more bioavailable (a.k.a. the body absorbs it better) & boosts the antioxidant quality & capacity of the vitamin.

EVENING PRIMROSE OIL


  • Helps with hormonal acne! Basically, the omega-6 fatty acids help regulate & balance the hormone levels, which in turn, can help cure hormonal acne issues! These fatty acids also play a role in cell structure & can help improve overall nerve function & promote skin elasticity.
  • Does not apply to me, BUT: I’ve read that it can also be helpful for skin issues, such as eczema & psoriasis.
    • As for eczema, people that suffer from it do not have the normal ability to process fatty acids, which in turn, results in a deficiency of GLA (gamma-linoleic acid). This fatty acid is one that the body can convert to substances that reduce inflammation & cell growth. As such, evening primrose oil can help relieve many symptoms of eczema, such as itching redness & edema.
    • As for psoriasis, the causes include hormonal changes, poor diet & difficulty digesting protein. Primrose can help naturally cure this because the essential fatty acids help with hormone balance & digestion!).
  • Great source of omega-6 fatty acids & linoleic acid for the overall maintenance of good health (Linoleic acid is known for its fat-burning properties, as well as its ability to regulate blood sugar levels & improve overall immune function, as well as help fight off or prevent certain types of cancer!).
  • Helps lower inflammation (As I’ve told you guys in the past, lower inflammation is a sign of less free radical damage or oxidative stress & this in turn is linked to lower risk of developing diseases, such as cancer).

COLLAGEN


I take a daily Collagen supplement, but also use  Vital Proteins products in smoothies & baking recipes.

GET THE VITAL PROTEINS COLLAGEN PEPTIDES HERE USING MY AFFILIATE LINK!).

And read more about all the benefits of collagen here: Collagen Here, Collagen There, Collagen Everywhere: The Basics & Why You Should Add It To Your Daily Routine!

  • Improves skin & hair health! Makes the skin look firmer, more supple, increase moisture & smoothness & helps skin cells keep renewing, regenerating & repairing normally. Basically, it reduces the signs of aging & promotes younger, more radiant skin.
  • Helps reduce cellulite & stretch marks!
  • Reduces joint pain & degeneration.
  • Helps LEAKY GUT! Leaky gut syndrome is a condition where bad-for-you toxins are able to pass through your digestive tract. Collagen will help break down proteins & soothe your gut’s lining, by healing damaged cell walls & infusing it with healing amino acids. Collagen helps form connective tissue & seals and heals the protective lining of your GI tract! A lot of illnesses can be traced back to poor & unhealthy gut! This is because poor gut health & permeability in the gut lining allows particles to pass into the bloodstream where they LEAD TO INFLAMMATION (To read more about gut health, click hereEverything You Need To Know To Heal Your Gut a.k.a. GO WITH YOUR GUT, ALWAYS.).
  • Helps with water absorption within our intestines, which means that it helps keeps things moving more freely out of the body.
  • Helps boost metabolism, muscle mass & energy output by adding lean muscle mass to your frame & helping with the conversion of essential nutrients.
  • Contains amino acids which are important for digestive & central nervous system health & as well as improving the body’s use of antioxidants.
  • Strengthens nails, teeth & hair. 
  • Heart health!
  • Helps with sleep & improves memory (Due to the amino acid glycine, which plays an important role in the neurotransmitters within the brain).

MACA


The reasons I began taking Maca was for: energy, hormonal balance & improving overall mood & depression (given its adaptogenic properties).

  • Basically, since maca helps balance hormones, this in turn, helps ease depression, thereby boosting mood, energy level, focus & lowering anxiety.
  • Can help with easing PMS.
  • Brain-healthy!
  • Contributes to clear-looking skin! The nutrient quality & hormone balancing characteristics of maca help keep the skin vibrant, healthy & clear.
  • Maca is an ADAPTOGEN (a.k.a. helps with stress relief). It has the ability help the body adapt to and deal with stress & other issues. (P.S. Adaptogens are metabolic regulators, which increase our ability to adapt to environmental factors, such as stress, diet, toxins or disease) & to avoid damage from such factors, without causing side effects from its use!)
  • Contains 22 fatty-acids, which act as an immune booster, as well as vitamin C & zinc, which help with overall immunity enhancement, as well.
  • Huge source of antioxidants & other vitamins, such as B, C & E, as well as some minerals: calcium, iron, zinc, magnesium & phosphorus!
  • Enhances memory & ability to learn, process mentally & makes you more alert.

CHLORELLA


When I first did my supplements post in the summer, I was taking spirulina. But now, I swapped it for chlorella! They do have similar benefits so I don’t think I need to be taking both at the same time! I use chlorella in capsule form, but have also been loving adding it to smoothies to give my smoothies an extra dose of health, detoxifying benefits & antioxidants!

Spirulina is great because it’s:

  • High in protein! Complete source of high quality protein & often compared to eggs for the amount of protein per gram!
  • A source of antioxidants & B-vitamins (especially THIAMIN, which is crucial for the digestion of fats & proteins & is often taken for INCREASED ENERGY, which is why I started taking it, as well as brain function & improving nerve functioning).
  • THE MOST NUTRIENT-DENSE FOOD ON THE PLANET!
  • RICH IN IRON. IRON. IRON. I had very low iron when I reached my lowest point in my ED. & since I never really ate much red meat, I always had low-ish iron levels. I began taking spirulina because it is one of the best PLANT SOURCES OF IRON! & it’s even beneficial for meat easters because it has a highly absorbable form of iron that is very gentle & easy on the digestive system.
  • RICH IN CALCIUM! Did you guys know that spirulina contains over 26x the calcium in milk?!
  • Also contains: riboflavin, folic acid, vitamins C, D, A & E, as well as a source of potassium, copper, magnesium, phosphorus, selenium, sodium & zinc!

CHLORELLA is ALSO great because:

  • It’s packed with minerals, amino acids, trace minerals, phytonutrients, chlorophyll, essential fatty acids!
  • It detoxifies the blood & removes & rids the body of toxins, environmental & industrial pollutants, metals, mould & all other contaminants!
  • It boosts tissue growth & repair.
  • It improves symptoms of certain disease & cancer & reduces carcinogenic activity.
  • it fights bacteria & infection and promotes a healthy immune system.
  • It cleanses the blood & liver!
  • It promotes the growth of friendly bacteria in the gut.
  • It balances pH levels in the body & normalizes blood sugar & blood pressure.

 

PROBIOTICS


If I had to recommend ONE supplement that you should start with, it would be THIS ONE! Probiotics have literally changed my life! (& they’re the reason why my digestion has been ON FREAKING FLEEK). To read more about why you should start out with probiotics, click hereOverwhelmed? Here’s Where To Get Started With Vitamins & Supplements!

One of the main reasons we experience bloating, stomach discomfort, digestive health issues, leaky gut syndrome, etc. is because of gut bacteria imbalance. Basically, what this means is that you have too much bad bacteria living in your gut (due to things such as, bad diet or stress). Tackling unhealthy gut with live bacteria can help address the imbalance in our gut flora & stop the bad bacteria & yeast from accumulating too much in our intestines, which is what ultimately leads to bloating.

When buying a probiotic supplement, always make sure they contain strains of good microbes: Lactobacillus acidophilus, Lactobacillus reuteri, and Saccharomyces boulardii. 

Other good sources of probiotic foods/drinks are: Kombucha, certain Greek yogurts &/or cheeses &/or dairy products, sauerkraut, tempeh and kimchi!

  • NOT ONLY DO PROBIOTICS PROMOTE A HEALTHY MICRO-BIOME, but they also help balance immune function (80% of our immune system is located in our gut!)
  • Enhance nutrient absorption from the food we eat!
  • Improve mood!
  • Help maintain healthy body weight – having healthy balance of microflora in your gut helps speed metabolism & can even encourage weight loss.
  • Keep temporary inflammation in check!
  • Reduce fatigue (Balanced gut can reinvigorate you because fatigue is often a sign of poor digestion, which occurs as a result of unhealthy gut).
  • Help balance blood sugar.
  • Improve the appearance of the skin. Skin is an important reflection of internal health & skin problems can result from nutritional & hormonal imbalances, as well as immune system disruptions, all of which are issues that start in the gut.

To read more about gut health, click hereEverything You Need To Know To Heal Your Gut a.k.a. GO WITH YOUR GUT, ALWAYS.

To read more about Kombucha & why I drink it everyday, click hereEverything You Need to Know About Kombucha a.k.a. Why I Haven’t Gone a Day Without This Babe Since I Started My Journey Towards Anorexia Recovery.

To read about my tips & tricks to fight the bloat naturally, click hereMy Tips & Tricks To Fight The Bloat!


L-GLUTAMINE


  • I personally started taking L-Glutamine for muscle recovery, but it turns out it actually has tons of other benefits, one of the main ones being: PROMOTING A HEALTHY GUT! L-Glutamine is an amino acid that serves many key roles in the body. It’s naturally present in our muscle tissues & plays a crucial role in how our muscles function, recover & grow. Like collagen, our body naturally produces glutamine.
  • The stomach is full of muscles, contracting & digesting, so it only makes sense why it’s so helpful for people with gut issues. It acts to promote digestive health by building & repairing the digestive tract, helping to heal ulcers & leaky gut, improving IBS & diarrhea by balancing mucus production & improves metabolism.

  • Whether your goal is to increase athletic performance, boost your metabolism, boost muscle hydration, improve recovery or build muscle, L-GLUTAMINE TO THE RESCUE. To read more about how L-Glutamine is beneficial for muscle recovery, click hereMy Go-To Supplements For Muscle Recovery a.k.a. Buh-Bye Soreness, Hello Strength!
  • It’s also beneficial for brain health, fighting certain types of disease & cancer, boosting metabolism, helping with memory, focus, concentration, increasing cellular detoxification, cutting sugar & alcohol cravings & improving diabetes & blood sugar. 

     


L-LYSINE


  • I started taking L-Lysine for my skin health! Lysine is an essential amino acid, that the body cannot manufacture. Essential amino acids are the building blocks for protein in the body. Lysine helps produce energy & build collagen. It literally builds the fibrils & fibres of collagen & acts to block enzymes which break down collagen.When combined with vitamin C (& the amino-acid proline, which is usually found in most protein powders, meats, egg whites, gelatine cheeses, soy products, peanuts, cabbage & chickpeas, to name a few!), form pro-collagen, which then gets converted into different types of collagen that are formed in the body, ergo, THE BUILDING BLOCK. To read more about how L-Lysine contributes to skin health & collagen production, click hereNot Down With Collagen? Here Are Some Ways To Boost Your Body’s Natural Collagen Production!
  • L-Lysine has also been shown to improve bone health.
  • It also helps reduce cold sores.
  • It manufactures cartinine, which helps convert fatty acids into energy.
  • Promotes calcium absorption!
  • Helps with muscle production & size!
  • Contains tons of antioxidants!
  • When taken with zinc, L-Lsyne absorption by the body is optimized!

ASHWAGANDA


When I wrote my first pst in the summer, I was taking REISHI (part of the mushroom family; similar to chaga or cordyceps!). Reishi is beneficial as it helps reduce anxiety, stress & depression. Basically, reishi can be both energizing & calming – its effect is two-directional. As stress fades, energy is released for use (a.k.a. it acts as an adaptogen, in the same way that the other medicinal mushrooms, ashwaganda & maca do). Reishi has also been shown to help improve the quality of your sleep by increasing the length as well as the depth of sleep & shorten the time needed to get into sleep.

Adaptogens are great but I don’t want OVERKILL, ya feel me? I’m already taking maca regularly, so I decided to swap my reishi for ashwaganda after reading a lot about it. Some of the benefits include:

  • Help the adrenals (glands that produce hormones, one of which is cortisol) adjust to stress in our daily lives & stabilize the body’s response to stress &/or anxiety. For this reason, it’s called an “ADAPTogen”. Basically, the way it works is it will produce stress hormones when our body needs them & stop producing them when it doesn’t. It therefore helps the body adapt its stress level to its “OPTIMAL” state. To read more about how ashwaganda can help with anxiety, click hereWhat Is Anxiety? & My Top Natural Remedies (& A Few Other Pointers!) For Coping with Anxiety.
  • Ashwaganda also protects the brain from degeneration & works to improve anxiety symptoms by destroying free radicals that cause damage to the brain & body.
  • It has a very calming and relaxing effect & can also contribute to lifting mood, reducing fatigue, improving focus, sleep & immune function!
  • It also contains withanolides (which is a natural antioxidant-filed steroid that limits inflammation in the skin) & also helps your hormonal response to stress. If you have hormonal acne, it might help!

MAGNESIUM


  • I began taking magnesium when I started working out hard & feeling a lot of muscle soreness. It actually came as a recommendation from one of my followers & RIGHTFULLY SO! It helps relieve cramped muscles & spasms & helps with overall recovery to replenish the cells with oxygen!
  • Helps reduce lactic acid, which is partly responsible for post-workout pain!
  • Magnesium is used for maintaining electrolyte balance in the body, metabolizing nutrients & turning them into energy. It activates enzymes which help produce ATP (adenosine triphosphate), which plays a crucial role in the metabolic process.
  • Acts as an electrolyte, which is essential for proper hydration.
  • The body also needs magnesium in order to use & properly absorb calcium. So, odds are, if you’re deficient in magnesium, your body isn’t effectively using the calcium its getting & this can in turn lead to weakened bones.
  • Helps alkalize the body & return the body’s pH balance!
  • PROMOTES A HEALTHY GUT & is a great digestive health boost!! Low magnesium levels can compromise cell membrane integrity, damaging the vital fatty layer in the cell membrane, making it thinner & therefore, more susceptible to destruction & allowing leakage through the membrane. As such, magnesium deficiency has been shown to be one of the causes of leaky cell membranes (or leaky gut). If this deficiency is not accounted for, disruption of this type can be fatal to cells & cause widespread problems that ultimately manifest in dozens of symptoms & conditions, a lot of which have to do with an unhealthy gut & digestive issues.
  • May help reduce certain symptoms of anxiety, depression & other mental illnesses. To read more about that, click hereWhat Is Anxiety? & My Top Natural Remedies (& A Few Other Pointers!) For Coping with Anxiety.

The following are other supplements, vitamins & minerals that I take on occasion, when I feel I need them.


CURCUMA (TURMERIC)


BLOATING. BLOATING. BLOATING! As I’ve told you guys in the past, with anorexia recovery came LOADS of digestive discomfort & bloating. I began taking curcuma capsules as a way to help ease these symptoms. Thankfully, now that I no longer experience these symptoms as often as I used to, I take these WAY less often & only when necessary.

  • Since it is a carminative, curcuma can help prevent the formation of gas in the gastrointestinal tract & facilitate the expulsion of accumulated gas (TMI, I know. BUT LISTEN, WE ALL DEAL WITH IT).
  • Serves as anti-spasmodic & anti-flatulent.
  • Acts as a digestive stimulant & can help relieve symptoms of indigestion, abdominal bloating & even abdominal pain! It does this by improving the action of intestinal lipase (the enzyme that breaks down fats) & sucrase & maltase (the enzymes which break down carbs).
  • It’s also antioxidant, anti-microbial, anti-inflammatory & has immune-regulation properties, which can be useful in the treatment of disorders, which ultimately cause bloating!
  • Counteracts the effect of toxic elements or substances in our diets & protect us from their after effects!
  • Also helps attenuate anxiety & depressive symptoms!

FENNEL SEED


I use the capsules but you can also just take a tsp. or two if you are able to stomach the taste.

  • Scientific studies have shown that the fact that fennel seeds are rich in volatile oil can help provide digestive benefits & gives them the ability to clear intestinal gas very effectivelySorry for the TMI, but I’m just trying to help guys!
  • Basically, certain compounds in the seeds have anti-inflammatory properties that help relax contracted intestinal muscles & allow trapped gas to dissipate.

CAYENNE


I started taking this to help with my digestion – you can take it in capsule form or by the tsp., if you prefer!

  • Helps produce saliva & stimulates the salivary glands, which is essential for beginning the digestive process.
  • Stimulates the flow of enzyme production, essential for digestive system to work properly.
  • Stimulates gastric juices that help the body’s ability to metabolize food & toxins.
  • Eliminates acidity & helps the digestive system that moves bacteria & toxins out of the body!
  • Boosts metabolism!


DIGESTIVE ENZYMES


  • Basically, digestive enzymes are proteins that help digest macronutrients (carbs, proteins & fats) in the foods that we consume. If our bodies cannot break down one or more of these nutrients due to inadequate amount of enzymes, this is when the bloat comes along! Taking the enzymes your body cannot produce helps prevent bloating & stimulate & ease digestion.
  • I used to take these before almost EVERY meal because I was afraid that I would have problems digesting & that I’d end up in bed rolled up in a ball feeling like a sumo wrestler (which is basically what happened ether way during recovery). But eventually, I had to learn to wean off these enzymes to encourage my body to continue producing its own enzymes NATURALLYDo not make taking these a habit! You do not want your body to learn to get used to them & ultimately, you do not want your digestive system to stop functioning & working on its own. All in all, too much of anything is never a good thing!

BIOSIL DROPS


These are a very new & recent addition to my routine (They also come in capsule form, btw!). I drop them into water (& will also start incorporating them into smoothies!). I can’t give a full review on these since it’s only been a week since I started using them, but I will update you guys!

  • Basically, these drops are made up of ch-OSA (choline-stabilized OrthoSilicic Acid, also known as silicon (NOT SILICONE)). They are clinically proven to turn on the fibroblasts (biological pathways) in the skin & osteoblasts (biological pathways) in bones that generate collagen. Basically, the silicon penetrates the cell membrane & activates the fibroblasts, letting the collagen fill the gaps in the skin, which means fine lines, wrinkles & signs of aging start to disappear & elasticity is restored.
  • In the same way that the drops help with skin health, they are supposed to help with hair health (by promoting the production of collagen, and in turn, the production of the amino acids necessary to produce keratin, which is the building block or protein for hair growth & hair health).

CONCENTRACE ELECTROLYTE DROPS


  • I started using these for muscle recovery!
  • Basically, contain 72 trace minerals & electrolytes that help boost overall health, muscle recovery & digestive health, one of which is magnesium. They’re a great way to add an extra dose of health to your water/other beverages & to keep your health and HYDRATION in check!

BIOTIN


I completely stopped taking Biotin. Initially, I was began taking it for hair growth/thinning. Some research has indicated that it may help with hair strength, texture & appearance. However, after doing more research & looking deeper into the health benefits of biotin, I read that research is not conclusive regarding its effect on hair health.

More importantly, I had already started seeing substantial changes in my hair situation after incorporating zinc & collagen into my diet, as well as re-feeding my body with the right nutrient-dense foods (Keep in mind that I was very malnourished during my eating disorder so that’s what contributed, in large part, to my hair thinning out, drying & becoming brittle & weak). 

Research has shown that it does improve metabolic function to maintain healthy skin (as it breaks down fatty acids & distributes them to the body & skin, which protects against hydration loss & damage from the sun). Studies have also shown that biotin can help with diabetes & brittle nails.

Given the amazing results I was seeing from collagen, zinc & my nutrition (thickness, revival, silkiness & growth), I decided that the biotin was no longer necessary. Plus, I take a lot of other supplements to help with my skin health! AND, I also take a B-complex vitamin daily & as mentioned above, it contains biotin.


Here’s a recap of all the posts you can read for more details on my blog regarding vitamins, minerals & supplements:


I hope this was a helpful update guys!!

Please don’t hesitate to DM me if ever you guys have any other questions!

LOVE YOU ALL! <3 xx.

NOW, GET SUPPLEMENTIN’

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