Vitamins & Supplements
Reducing Stress, Balancing Hormones + Optimizing Health
What supplements I take & why
Before you reach for a new supplement, the first step is figuring out if you really need it. Everyone is so unique, and a lot of people might not even need them! It’s possible to get the majority of the nutrients you need by eating a variety of healthy foods, and only need to fill in a few gaps. Personally, I can really FEEL the difference when I am taking my supplements consistently and when I’m not. When I am on top of them, I sleep better, am less easily agitated, have less pms, focus better and recover better after workouts. My hair, skin and nails look better and I have amazing and regular bowl movements. Since noticing changes to my. hormones and recovering from a stressful period of months, I double downed my commitment. My husband loves to joke how he married his mother in so many ways, and her commitment to vitamins was a core value!
I wanted to get crystal clear if what I was taking was all necessary and if I had any gaps. I met with a female naturopathic doctor, brought in all my vitamins, and chatted about my hormonal changes and health goals. As someone who prioritizes their health and well being, this was an exciting and interesting appointment! If you have health insurance or it’s in your budget, I highly recommend you do the same. Your family doctor can run the blood labs but hormone health and dialling in your micronutrient needs is not their speciality - you’re way better off seeing the naturopathic doctor first. I saw Claire Craig form 3 Cedars Wellness and highly recommend her (I also see Marleigh and Jody for chiro at the same place and love them both)!
Speaking of the professionals, let's be clear; I’m not a doctor or a naturopath and I cannot tell you what you may or may not need. I do tons of research and am super passionate about sharing knowledge in the health and wellness space.
Furthermore, I definitely know we all love having a peak in someone’s else’s cupboard! So let’s have peak in mine, shall we?!
MORNING
COLLAGEN - It’s no secret I am a firm believer in the benefits of collagen. The hydrating effects it has on my skin are unmatched by any skin care product I use. The health of my hair and nails is game changing. But it was actually the injuries in my body I suffered as a kid that initially propelled me to create our own line of collagen here at Good Life - I was researching what supplement could help my joints and injuries the most, and it kept coming back to collagen. Collagen helps with gut health, tissue repair, joint health and building muscle. I put our powdered collagen in my morning smoothie or tea/coffee.
CYCLE SMART - Made by SmartSolutions, this is a supplement that helps with pms symptoms and to stabilize menstrual cycle instabilities. It helps promote healthy estrogen metabolism and supports a healthy estrogen metabolite ratio.
RHODIOLA - An adaptogen to help with fatigue, anxiety, and stress.
MICRO DOSE MUSHROOMS - I swear by the company heymolo . I take their Sunny Day blend which is designed to lighten & brighten your mood. It helps support balanced energy & an uplifted spirit, thanks to the combination of stress-reducing adaptogens (reishi, ashwaganda and passion flower) and Golden Teacher Mushrooms. It’s important to only take them 3-5 days per week and give yourself a break now and then so you don’t build up a tolerance.
VITAMIN D + K - If you live on Vancouver Island, or deal with dark a dreary winters, you probably aren’t getting enough Vitamin D. It’s both a nutrient we eat and a hormone our bodies make. Our bodies make it when we are exposed to the sun - hence why so many islanders are starving for it by the time spring comes! I think of it as my happiness drops as our body needs adequate levels of vitamin D to encourage serotonin production. It is a fat-soluble vitamin that helps our body absorb other vitamins we are taking and supports healthy bones and immune system. I like it in mint flavoured drops like these ones.
OMEGA 3 - Brain health is a big priority for me. My maternal grandmother passed away with dementia, and both my mom and I are really diligent about Omega 3s to help keep our brains as healthy as possible. It also supports with bone and joint health, skin health, better sleep, and reducing inflammation.
PROBIOTIC - I want my gut to be able to absorb all of the wonderful foods, juices and supplements I put in my body, so a probiotic (and our collagen) helps me maintain a healthy gut.
WHOLE FOODS + FRESH JUICE
my real-food multi vitamins!
Research has shown that if you include 30 plant varieties each week you can greatly improve you gut microbiome (this includes frutis, veggies, nuts, seeds, herbs, legumes and beans). Eating the rainbow will give you such a variety of vitamins and nutrients, it’s hard to imagine why I would also need a multi vitamin! I rely on whole plant foods to get more than the recommended amount of fibre each day, and love a fresh juice for the energizing power of live enzymes, how stacked with nutrients they are and how great they make my digestion feel.
A bottle of our Classic Greens for example has 158% of your suggested vitamin C and 88% of your vitamin B! The nutrients in a fresh are quickly and easily absorbed making them more bio available than a supplement made in a lab!
NIGHT TIME
MAGNESIUM - Is it weird to have a favourite supplement? Well, I think this one’s mine. One of its main functions is as a co-factor which basically means its a helper molecule. It helps convert food to energy, proteins from amino acids, muscle contraction and relaxtion and nervous system regulation. Magnesium can help improve your mood, sleep, exercise performance, blood sugar regulation, and more! When I went for my recent colonic, the nurse mentioned taking it at night is ideal as it helps prepare the body for sleep and many people actually feel a sense of calm after taking it. To top it all off, she also mentioned it helps with good bowl movements. WOW! Magnesium is such a show. :)
RHODIOLA - An adaptogen to help with fatigue, anxiety, and stress.
STAYING ACCOUNTABLE
and remember to actually take them!
Finding ways to make it as easy as possible is key. I take some supplements with breakfast or some before bed. On the weekend I get myself set up for a healthy week ahead and fill up my vitamin holders. This is oddly satisfying! I love how these containers mean I can pop a days supply in my bag as I dash out the door if I didn’t take them in time.
I keep my night time vitamins in my other little pill organizer on my night stand so I don’t forget to take them.
I also keep the bottle of my Vitamin D + K drops by my bedside table and take them when I wake up. Having one thing I have to take in liquid form like the drops is nice (one less pill to swallow) and mentally I feel like I am starting my day with liquid sunshine, so it’s a little mental hack that holds me accountable.
I LOVE being held accountable for important goals in my life - even if that person is me!! So much so, that for the past year or so I have been working on a health + wellness accountability journal. A place where I can track and remind myself to do things like take my vitamins and drink enough water, along with planning meals and journaling my goals and gratitude lists. I am beyond obsessed with the impact it has had on my life and CANNOT wait to share it with y’all. It’s called Project 44 and it’s coming May 2024!