As a health and nutrition coach I am not legally able to prescribe supplements for my clients. However, my qualification in Nutritional Therapy included extensive training in supplements and so while I am coaching you in supporting your own health and wellbeing I can give you some introductory information to start you off with your own research. In this way you will be able to make educated decisions when selecting those supplements that most closely match your nutritional needs.
If you find it difficult to keep track of when you take supplements then a quick online search will bring up a wide choice of 7-day pill boxes so that you can “dispense” your own once a week.
Please do not hesitate to contact me if you would like any further information about supplements or would like me to suggest a screening company.
Minerals and Vitamins
I do not ever recommend taking calcium supplements.
Cod Liver Oil
An anti-inflammatory, heart protective oil which, due to supplying critical levels of fat soluble vitamins A, D and K, supports great skin, reproductive health, brain function, bone health and digestive health while reducing risk for type II diabetes and arthritis.
Please note that I do not ever recommend that vitamins A, D or K are taken separately and I advise extreme caution if you are using any supplement that includes synthetic versions of vitamin A.
To get the full benefits of cod liver oil you will need to take it with or after a meal that contains fat
My favourite brands: Green Pastures Blue Ice Fermented Cod Liver Oil Capsules and Carlson Labs Norwegian Cod Liver Oil
Iron deficiency could be indicated if you experience general fatigue and weakness, shortness of breath, palpitations and dizziness; tongue swelling or soreness, cold hands and feet, anxiety, poor concentration and lowered immunity.
For optimum iron metabolism you may also need to supplement with vitamin C.
My favourite brand: Terranova Easy Iron Complex Capsules
Magnesium increases energy levels, supports serotonin production, encourages a good night’s sleep and helps regulate blood pressure. It can also be used to alleviate migraines and relax tight muscles.
Magnesium deficiency could be indicated if you experience: leg cramps, insomnia, muscle pain, anxiety, high blood pressure, insulin resistance, chronic fatigue, migraines, constipation, restless legs or osteoporosis.
Note that taking higher quantities than your body is used to may cause loose stools due to magnesium’s role in relaxing muscles, including those of the digestive tract. Start with a low dosage. If you still notice digestive problems (which will likely be within 24 hours) then you can experiment with different forms of Magnesium such as Magnesium Citrate, Magnesium Glycinate and Magnesium L-Threonate.
My favourite brand: Natural Stacks MagTech Magnesium
A full range of B vitamins are required for all over health, including: increasing energy levels, promoting good emotional health, digestion, metabolism, hormone balance, supporting immunity; and improving organ, tissue and skin health.
My favourite brand: Terranova Vitamin B Complex with Vitamin C
If you have specific difficulties with metabolising B9 and B12 then you will need to use methyl folate and methyl B12, preferably in combination, such as Jarrow Methyl B12 & Methyl Folate.
Vitamin C is vital for immune function, healthy skin and connective tissue, neurotransmitter synthesis, heart health and wound healing.
High levels of vitamin C may help to reduce the length and severity of a cold or flu.
Any excess amounts will be excreted by the body, you will know when you have hit your maximum amount because you will have loose stools. However, if you need to take larger amounts you can build up your intake over time.
My favourite brand: Solaray Timed Release Vitamin C Capsules / Tablets
Zinc promotes immunity, wound healing, hormone balance, nutrient absorption, heart and eye health.
For optimum zinc absorption take at a different time from any iron supplements.
My favourite brand: Bulletproof Zinc with Copper Capsules
Charcoal binds toxins, alleviates bloating, and helps to “clean” the digestive tract by adsorbing unwanted substances and allowing them to be safely removed from the digestive system.
Please note that charcoal must be taken away from other supplements otherwise it will negate their benefits. You will also need to drink extra water while using charcoal.
My favourite brand: Bulletproof Activated Charcoal Capsules
While we can metabolise some collagen ourselves, supplementing increases amino acids that contribute to moisturised and elastic skin, strong hair, teeth and bones; boosted metabolism and wound healing; and healing leaky gut syndrome; while supporting liver and cardiovascular health and reducing joint pain and degradation.
For optimum collagen metabolism you may also need to supplement with vitamin C
My favourite brand: Great Lakes Collagen Hydrolysate Powder or Planet Paleo Marine Collagen Powder
Krill oil contains highly concentrated and bioavailable levels of Omega 3 fatty acids which are crucial for brain, heart, skin and bone health while decreasing inflammation and risks for various diseases.
Start with a low dosage if you are not used to taking omega 3 fatty acids.
My favourite brand: Nutrigold Antarctic Krill Oil Capsules
MCTs (Medium Chain Triglycerides) are an easily digested form of essential fats which raise your metabolism, support immunity, support your gut flora and contribute to brain health.
Note that if you are not used to using MCT oil you will need to take in very small amounts and build up very slowly over a few weeks in order to avoid digestive upset and feeling “wired.”
My favourite brand: Bulletproof Brain Octane oil
Probiotics, or beneficial bacteria, contribute to our immunity, play a major role in digestion and producing essential vitamins, have beneficial effects to brain health and improve the skin.
I recommend that probiotic brands are cycled so as to get a varied range. However, please note that I do not ever recommend commercially available probiotic drinks and shots.
The only brands I recommend are: Bio-Kult Multi-Strain Probiotic Formula Capsules, Dr Mercola Complete Probiotic Capsules, Garden of Life Primal Defense Probiotic capsules, Terranova Probiotic with Prebiotic Capsules.
Specific Neurotransmitter Support
Please note that the following descriptions are directly from the company website. If you would like to discuss specific neurotransmitter actions with me then please feel free to contact me (in reply to our most recent email thread.)
Natural Stacks Dopamine Brain Food
Dopamine Brain Food™ is designed to support the body’s natural production of dopamine, a neurotransmitter essential to the central nervous system.
Users typically report:
- Laser focus and attention
- Unbeatable drive to accomplish tasks
- Better physical & athletic balance
- Reduced brain fog and better mental clarity
This natural formula contains precursors and cofactors for optimal dopamine metabolism. Includes: vitamin C, vitamin B6, folate, vitamin B12, selenium, L-phenylalanine, L-tyrosine, trimethylglicerine
Natural Stacks GABA Brain Food
GABA Brain Food™ is designed to support the normal, healthy production of GABA, a neurotransmitter essential to mental calmness.
Research suggests that the natural compounds in GABA Brain Food™ may help reduce temporary feelings of stress, as well as promote relaxation and improve sleep.
- Promotes feelings of calmness
- Supports relaxation
- Supports clear thoughts and calms one’s mind
- Supports restful, restorative sleep
This natural formula contains the necessary precursors and cofactors for optimal GABA availability. Includes: GABA, rosemarinic acid, grapeseed extract, L-citrulline
Natural Stacks Serotonin Brain Food
Serotonin Brain Food™ is designed to support the body’s natural production of serotonin, a neurotransmitter essential to mental well-being.
- Supports a positive mood
- Maintains healthy appetite & digestion
- Promotes calmness & sense of well-being
- Relieves stress & frustration
This natural formula contains the precursors and cofactors required for healthy serotonin metabolism. Includes: vitamin B3, magnesium, zinc, L-tryptophan, rodiola rosea