Okay, so you know you should be taking supplements and vitamins every day, but you’re not sure which ones you really need.
The truth is we all need different supplements as we are all different. However, after reading several different books and articles about holistic health, I’ve discovered that the same core supplements keep popping up that we should be taking.
These are the supplements that I noticed are repeated repeatedly in different books and articles that I’ve read researching over the years. I realized that no matter what the viewpoint on a certain topic, authors, doctors, and holistic practitioners seem to agree on the following supplementation.
So, of course, once I saw the pattern and realized that these seem to be universal, in my opinion, on what we should take as our foundational supplements, I had to share.
Supplements You Should Be Taking
Calcium/Magnesium
Highly utilized for muscle and nerve function, lowering blood pressure, helping control blood glucose levels. Calcium/Magnesium minerals go beyond stronger bones and teeth. Calcium/Magnesium is also beneficial for women in regards to PMS/PMDD.
Don’t worry about taking separate calcium with your magnesium. I like taking the following Intracal supplements from Global Healing, where they’re already combined. To limit taking an additional calcium supplement.
IntraCal is a high-quality blend of calcium (90mg/per serving) and magnesium (45mg/per serving) for maximum absorption.
Vitamin K
Take Vitamin K when taking calcium/magnesium to prevent calcium deposit buildup in your blood vessels.
Vitamin D3
The sunshine vitamin. We need the benefit of vitamin D3, which naturally can come from UVB rays. Your body will convert it to usable D3. Sufficient D3 benefits include reducing inflammation, improving mood, increased immunity, possible weight loss.
D3 also works with calcium to improve absorption for stronger bones. So be sure to take in conjunction with calcium/magnesium.
B12
Tired and sluggish? You may need B12 in your life. B12 helps to make your red blood cells and carries oxygen throughout your body. In addition, it helps with DNA synthesis and giving you energy. So it’s pretty important.
Taking the following B12 in liquid form from Global Healing with a B-complex gives me sustained energy throughout the day. No more needing a naptime at 3:00 every day, if you can get it.
Folate (B-9)
Sure, you know you’ll need it if you’re pregnant, but you need it when you’re not too. Folate helps make red blood cells. Too few red blood cells can lead to anemia. Folate can also strengthen your hair and add thickness. I’ve also used it to grow longer, stronger nails, as mentioned here. In addition, Folate may help with depression.
Omega 3
Omega 3’s are great for keeping our Omega 6 in check. Too much Omega 6 and not enough omega 3’s can lead to poor health issues. Also called the Omega 3/Omega 6 ratios. Taking your Omega 3’s is not only good for cardiovascular and lowering your triglycerides but also for reducing inflammation, hydrating your skin from the inside, and improve bone and joint health. The list goes on. This is one supplement I make sure not to miss.
Suppose you’re worried about that fishy after taste the following brand that I take doesn’t have one. It comes in lemon flavor. Now I have to say that if you have indigestion issues anyway, then you may get a slight aftertaste. This leads me to the next supplement you should be taking for this problem.
You can check out how these Omega 3’s lowered my triglycerides by 143 points! I swear by this Fish Oil.
Probiotics
I’m sure by now you’ve heard how important gut health is to your overall health. Also called the second brain of the body, you must maintain your microbiome. Taking a daily probiotic is key. If you have any digestion, bloating, or stomach issues, this may be the cause. You should notice improvement after taking probiotics for a few weeks.
Allow yourself time to build up to higher dosages if you’ve never taken them before; too much as once can cause an upset stomach.
It is also important to feed the probiotics with prebiotics. You may think, “Nah, that’s not necessary,” but from personal experience, I noticed a drastic improvement once I added prebiotics to the mix.
I’ve used the following items and noticed better results versus other generic brands. Everyone is different, so find what works best for you.
Ancient Nutrition SBO Probiotics
It should be noted that there are more supplements out there I’m sure that we should all be taking—for instance, a quality multi-vitamin. I’m still looking for a brand that works best. Once I find one, I’ll let you know. If you have a quality multi that you like, let me know in the comments below. However, these are the supplements that are routinely repeated.
You can see that some of these supplements work with one another for max absorption and benefit. They all work together, working best with a better lifestyle, eating habits, and exercise. All of these things work together to make the whole picture of health.
Supplements For Women
Taking these supplements is also beneficial in balancing your hormones. So not only do you need them for maintaining your wellness but also in balancing your hormones. Of course, this is not the extensive list of hormone balancing supplements, but these are the ones that also cross-reference with other recommendations.
The above supplements can also help with PMS/PMDD, improve nails, lower blood pressure, lower triglycerides.
Growing Stronger Nails also requires some of these same core supplements.
So as an added benefit, you’ll notice a change in nail strength too. Taking calcium/magnesium, B12, folate, omega 3 all contribute to growing stronger nails.
For those of you interested in the books, articles I read or podcasts, docuseries, etc., that I’ve seen, I’ve compiled some of them here for you. This isn’t every single article or book, but it’s close. Please click the links to read more.
Missing Links with Gregg Bradon on Gaia
Paleo Cardiologist by Dr. Jack Wolfson
Do you need supplements? by Dr. Mark Hyman
Quality Supplement Brands
Global Healing’s delivery is pretty fast. I get deliveries within 2 days sometimes. Others maybe 3 days. Don’t worry if you order from them directly; they deliver as fast as Amazon or faster. They also use all recyclable packaging.
You can also shop on I believe the supplements above are a great starting point if you’re ready to start your wellness journey. Or if you’re looking to add supplementation to your routine. I wish you peace and guidance on your journey. Take care and be well.
