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Welcome to my blog

If you're looking for articles featuring inspiration or the latest in health and weight loss news, look no further.

If you're looking for articles featuring inspiration or the latest in health and weight loss news, look no further.

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  1. Balance   
       26 posts
  1. Healthy Eating   
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  1. Gluten Free   
       6 posts
  1. Inspiration   
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  1. Clean Eating   
       4 posts
  1. Cheat Day   
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  1. Guest Post   
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A Nutritionist's Vitamin and Supplement Routine

Last week a good friend asked me,

“Isabel, can you send me the exact supplements you take each day?"

I get questions like this all the time. People want to know exactly what I put into my own body, assuming that it’s probably a good choice for them as well.

Yes, there are a few things I use daily that would be an incredible choice for everyone, but there are also other things that I use that may not be exactly what you need.

Here’s exactly what my personal supplements list looks like and why I include each.

First Thing in the Morning, 5:30am — 1 tsp Maca powder made into a "Maca drink".

Maca powder is a plant that grows in Peru that is wonderful for your hormones, your skin and energy levels. 

To me, this is better than any coffee or tea and gives me a great natural energy boost in the morning free of caffeine. 

Morning Maca Drink Recipe

Ingredients:

Directions:

Combine the maca powder, collagen, cinnamon, and a pinch of stevia or monk fruit in your favorite mug. Add the hot (almost boiling) water, and then stir in coconut milk.

Before Breakfast, 7:30am — Daily Energy in water. 

You can try Daily Energy HERE »

You’ve probably heard me talk about it a thousand times, but Daily Energy is my favorite “all in one” greens powder.

It contains vitamins, minerals, probiotics, antioxidants, digestive enzymes, and anti-inflammatory superfoods like spirulina and chlorella which help to keep your immune system strong. 

I love that this also gives me a good boost of natural energy that is caffeine-free.

Breakfast — 1 Omega-3 capsule, 1 B-complex.

I truly believe everyone should be taking an Omega-3 supplement every day.

It has become one of the most recommended supplements by physicians and nurse practitioners.

With a benefits list that includes improving heart health, eye health, lowering cholesterol and helps control blood sugar, it’s no wonder so many doctors are recommending it.

This is the exact one I take daily:

Order your Omega-3 HERE »

As far as the B-complex, that was directly recommended to me by my naturopathic physician after some routine blood work. She said my B12 was a bit low and I needed a little more.

I would not recommend you put yourself on a B-complex unless you discuss it with your doctor first.

This is one of those recommendations that was made for me personally, but I would not tell everyone they needed to do the same.

Lunch — 1 Omega-3 capsule, 1 Digestive Enzyme.

The right dosage of Omega-3 capsules is 3 per day, so I make this easy by having 1 capsule with each large meal.

I like to use 1 Digestive enzyme throughout the day to support my digestion. I usually take it at lunch since that seems to be my largest meal of the day.

Also, since my morning Daily Energy contains digestive enzymes, I don’t take an additional digestive enzyme in the morning.

If you’re someone who has ever had compromised digestion, or you feel bloated often, digestive enzymes can really help.

This is the Digestive Enzyme I use » 

One or 2 a day with a meal is usually enough for most people.

Dinner — 1 Omega-3 capsule, 2 Turmeric capsules.

This completes my three Omega-3 capsules for the day.

Turmeric has quickly become another one of my favorite supplements. It helps to greatly reduce any inflammation you may have in your body.

I can say, hands down, my joints feel great and I seem to be recovering from my workouts much faster. 

Also, it has dramatically helped the aching I had in my feet, especially if I was on them a lot during the day. I don’t feel any of that achiness that I was experiencing last year.

This is the Turmeric supplement I use every day:

Get your Turmeric HERE »

Before Bed — 3 Magnesium Glycinate.

This is another one of those recommendations made to me by my physician when I was feeling a lot of joint and muscle aches. She also said it would help me fall asleep faster and have a more restful night’s sleep.

I wasn’t really having a hard time sleeping, I just wasn’t allowing my body to sleep enough, but now, I fall right to sleep around 9:30pm and wake up around 5:15am. 

If you are experiencing muscle aches or have a hard time sleeping through the night, adding a quality Magnesium supplement can help.

Here is the one I use »

Although that may seem like a lot, it’s not. I do my best to keep my supplement regimen to an absolute minimum and I don’t feel like I’m taking a bunch of pills all day (like I know some people do).

Not sure where to start?

I think the 3 fundamental supplements for everyone are:

  1. Daily Energy
  2. Omega-3
  3. Turmeric

You may have some specific needs that require other supplements that are great for you. Of course, work alongside your doctor to choose the best ones for you. 

Comments

Suzi Wild
Hi Isabel, I will re-order the daily energy again. my ? is i seem to have gut issues and i end up in the bathroom. will the D energy + the enzyme help. I already take Omega 3 and Turmeric
Kathleen  Russo
Hi Isabel! Can I drink the morning Maca drink later in the morning? Or is it best first thing in the morning before Daily Energy? Thank you! Kathleen
Isabel De Los Rios
Hey there ZA. Taking Omega 3's should not cause bruising. If you have a condition where you should not take anything that may thin the blood a bit, you should consult your doctor before starting an Omega 3 supplement.
Isabel De Los Rios
Hey there Charlene, any meal of the day would be great to take the probiotic.
Z A
Isabel, someone mentioned that taking omega causes bruising, can you please shed some light on this, thank you.
Charlene  Hutchins
I was wondering what meal of the day do I need to take a probiotic
Jim
As a supplement diehard, I can say you're missing a lot of vitamins and minerals. If your daily regimen works for you, who am I to say you're wrong?
Isabel De Los Rios
Hey there Doris, it would take about 5 tsps of ground turmeric to equal what's in the capsules, so I use the capsules as well as use turmeric in tea and in cooking.
Isabel De Los Rios
Hey there Judy, because Daily Energy has probiotics in it, this is the "basics" list I recommend. Yes, adding the probiotic in would be great. Biotrust is still a great company, I just think Spring of Life supplements are a little cleaner and more natural. There are always improvements being made in the supplement industry, so I do my best to keep up with the best ones available.
Isabel De Los Rios
Hey there Barbara, yes, you can add Maca to your smoothie. It has a bit of a sweet taste so it should pair well with your smoothies.
Isabel De Los Rios
Hey there Ashley, Athletic Greens and Daily Energy are the same. Just a name change. Same company, same awesome ingredients :)
Doris Soto
I use turmeric powder 1/4 teaspoon daily in my foods or in my black coffee, is that the same as taking the actual turmeric capsule?
Barbara Lizotte
I love Daily Energy which I make into a smoothie to make it more palatable for me. Unfortunately I cannot take the Omega-3 because of the bruising associated with it. Haven’t tried turmeric yet. I have a question about the Maca powder. Is its taste compatible with the Daily Energy so that they might be added together. I add coconut water and fruit to the Daily Energy.
Judy Foster

I am surprised to see that a probiotic is not included in this list. Do you not see that as a daily need - it doesn't seem like I can read anything now without that being a necessity for all.

I have also been using the older recommended Biotrust products and would be curious to hear why you prefer this newer recommendation over the older option.

Kimla Weeks
I am feeling the same way as Ashley. While I understand that recommendations change over time as we change, I seem to be getting more and more emails suggesting new supplements. When I first starting following your plan several years ago, one of the positives for me was that “if you eat healthy”, you don’t need to take a lot of supplements. What has changed? In full disclosure, it feels like because I am not ‘purchasing’ anything right now, I am getting ‘suggestions’ to buy supplements. PS >>> the original OMEGA Supplement that we took 3 per day, could take at one time and did not require refrigeration was MUCH better than the current recommendation. The current recommendation, which we tried, results in ‘fish burps’. :-(
Furberg Birgitta
Where do I find your answers to questions
Ashley Hansen

I’m surprised to see your recommendation moving from athletic greens to this other greens supplement. I’ve been ordering athletic greens based off your past recommendation.

As I understand, recommendations can change. I was wondering what your deciding factor was to make that change?

Categories

  1. Balance   
       26 posts
  1. Healthy Eating   
       15 posts
  1. Gluten Free   
       6 posts
  1. Inspiration   
       6 posts
  1. Parenting   
       5 posts
  1. Clean Eating   
       4 posts
  1. Cheat Day   
       3 posts
  1. Meal Planning   
       3 posts
  1. Guest Post   
       2 posts

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