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My Top Supplement Recommendations

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Commonly used Supplements: 

All Supplements can have Side Effects. Speak to your Doctor. 

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Vitamins

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  • Multivitamins – most widely used overall.

  • Vitamin D – for bone health, immunity, mood.

  • Vitamin C – immune support, antioxidant.

  • B-complex / B12 – energy, nerve health, especially in vegetarians/vegans.

  • Vitamin A & E – less commonly taken individually, but often included in multivitamins.

 

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Minerals

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  • Calcium – bone and teeth health, often with vitamin D.

  • Magnesium – for muscle, sleep, stress support.

  • Iron – for anemia prevention (especially in women and children).

  • Zinc – immunity, wound healing, cold prevention.

  • Selenium – antioxidant, thyroid function.

 

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Herbal & Plant-Based Supplements

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  • Turmeric / Curcumin – inflammation, joint health.

  • Echinacea – immune support, colds.

  • Garlic – heart health, cholesterol.

  • Green Tea Extract – metabolism, antioxidant.

  • Ashwagandha – stress, anxiety, energy.

  • Ginkgo Biloba – memory, circulation.

  • Ginseng – energy, vitality.

 

 

Fatty Acids & Oils

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  • Omega-3 Fish Oil (EPA & DHA) – heart, brain, inflammation.

  • Flaxseed oil / Chia oil – plant-based omega-3.

  • Evening Primrose Oil – women’s health, skin, PMS.

 

 

Protein & Performance

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  • Whey Protein – muscle growth, sports nutrition.

  • Collagen – skin, joints, hair/nails.

  • Creatine – strength, athletic performance.

 

 

Gut & Immunity

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  • Probiotics – gut health, immunity.

  • Prebiotics / Fiber – digestion, microbiome support.

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Key Point: Multivitamins, vitamin D, omega-3, probiotics,

calcium, magnesium, and protein powders

are among the top 10 most used supplements worldwide.

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Recommendations, Doses, Risks

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  • Multivitamins:

    • SmartyPants Organic Women’s Formula Daily Gummy Vitamins: Probiotic, Vitamin D3, Vitamin B12, Gluten Free, Zinc, Methylfolate, Omega-3, Methylcobalamin, Vegetarian, Non-GMO - taste yum; high sugar, careful to avoid excess B6

    • Cenovis Chewable Triple Action Vit C, D & Zinc tablets; Reduces Severity & Duration of Common Cold Symptoms, Supports Healthy Immune System Function, Minor Wound Healing; low sugar, taste yum!

    • Vitamatic Vitamin B Complex Gummies with Vitamin C & Inositol; low sugar, taste yum! Avoid excess B6

    • ActivatedYou Morning Complete Daily Wellness Drink; 10 Billion CFUs, Prebiotics, Probiotics, Fibre and Green Superfoods; caution Rhodiola rosea* - numberous medication interactions

    • Kids: NuBest Tall Fizzy - Bone Strength, Immunity, Digestive Health - Probiotic, Red Algae Calcium, Magnesium from Marine Algae, Vitamin D3 K2, Zinc, Vitamins for Kids

    • Pregnancy: SmartyPants Prenatal Vitamins for Women, Sugar Free Gummies: Methylfolate, Omega 3 (ALA) Vitamin D3, C, Vitamin B12, B6, Vitamin A, K & Zinc, Erythritol Free; not sticky, taste yum!​

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  • Apple Cider Vinegar

    • Nature's Way Adult Apple Cider Vinegar Plus Prebiotic Plus; low sugar, taste yum

  • Ashwagandha root extract ⚠ - Stress/anxiety reduction; sleep; small strength gains.

    • Risks: Drowsiness; thyroid stimulation; rare liver injury; avoid in pregnancy.

    • Dose: 300–600 mg/day (~5% withanolides).

  • Bacillus coagulans BC99® - Supports gut balance, digestion, immune modulation.

    • Risks: Gas/bloating initially; avoid in severe immunosuppression without supervision.

    • Dose: 1–10 billion CFU/day (combined total with DE111).

  • Bacillus subtilis DE111® - Digestive and immune support.

    • Risks: Same as above.

    • Dose: 1–10 billion CFU/day.

  • Berberine HCl ⚠ - Glycemic and lipid support (AMPK activation).

    • Risks: GI cramps/diarrhea; CYP3A4/P-gp interactions; avoid in pregnancy.

    • Dose: 500 mg 2–3×/day with meals.

  • Calcium (Calcium citrate, Calcium phosphate) - Bone/teeth; muscle contraction; nerve transmission.

    • Risks: Kidney stones, constipation; reduces Fe/Zn absorption if co-dosed.

    • Dose: 1,000–1,300 mg/day total; MAX 2,500 mg/day (19–50y); 2,000 mg/day (≥51y).

  • Calcium citrate / Calcium phosphate (electrolyte blend) - Bone/teeth; citrate gentle on GI.

    • Risks: Same as above.

    • Dose: Use to reach total calcium needs.

  • Cinnamon bark (C. cassia) - Glycemic support; antioxidant.

    • Risks: Coumarin content may affect liver; anticoagulant caution.

    • Dose: Powder 1–3 g/day or extract 120–240 mg/day.

  • Coenzyme Q10 (Ubiquinone) ⚠ - Mitochondrial energy production; supports heart failure/migraine prevention.

    • Risks: GI upset; may reduce warfarin effect (monitor INR).

    • Dose: 100–200 mg/day (divided).

  • DHEA

  • Fibre - gut health

    • Nature's Way Digestive Vita Gummies Fibre Plus Probiotics; low sugar, taste yum!

    • Vitamatic Kids Prebiotic Fiber Gummies - 4G Fiber Extra Strength; low sugar, taste yum!

  • Ginger root ⚠ - Antiemetic; mild anti-inflammatory; dyspepsia relief.

    • Risks: Bleeding risk with anticoagulants at high doses; reflux/heartburn.

    • Dose: 500–2,000 mg/day extract.

  • Ginkgo biloba leaf extract ⚠ - Cognitive/vascular support (mixed evidence).

    • Australian NaturalCare - Memory Support; Ginkgo 10,000mg 

    • Risks: Bleeding risk with anticoagulants/antiplatelets; seizure risk with seeds.

    • Dose: 120–240 mg/day standardized extract.

  • Glucosamine

    • NUQIIT Glucosamine Chondroitin MSM with - Turmeric Curcumin Root, Boswellia, Elderberry, Echinacea

  • Green tea leaf extract ⚠ - Antioxidant; modest metabolic support.

    • Risks: High EGCG doses → liver injury; avoid ≥800 mg EGCG/day; take with food.

    • Dose: EGCG 200–400 mg/day with meals. Safety concern ≥800 mg EGCG/day (EFSA).

  • Iodine (Potassium iodide) ⚠ - Thyroid hormone synthesis.

    • Risks: Excess → hyper/hypothyroidism; caution with thyroid disease.

    • Dose: 150 mcg/day. MAX 1,100 mcg/day.

  • Iron

    • Ancestral Nutrition Primal Energy; 100% Beef Liver ​

    • Ancestral Nutrition Primal Energy for Women; Vitamins A & B12, Natural Iron; Non-GMO, Freeze Dried

    • Maltofer - generally recommended by GP's for Iron deficiency

    • Look for Iron with Vit C to increase absorption; best taken on an empty stomach, 1 hour before a meal

  • Kombucha

    • Everydaze Reset Kombucha Tea Powdered Beverage Mix | Prebiotics + Probiotics | Vegan | No Added Sugar, Gluten Free, Sparkling Powder Drink Pack; taste yum, help increase hydration status

  • L-glutamine - Gut barrier fuel; immune/muscle recovery.

    • Risks: GI upset; caution in severe liver disease.

    • Dose: 5–10 g/day (divided).

  • L-isoleucine (BCAA) - Muscle recovery; part of BCAA trio.

    • Risks: GI upset; caution with levodopa.

    • Dose: In BCAA blends, 5–10 g total around exercise.

  • L-leucine (BCAA) - Triggers muscle protein synthesis (MPS).

    • Risks: Excess chronic intake not advised; GI upset.

    • Dose: 2–3 g per serving to trigger MPS.

  • L-lysine HCl - Protein synthesis; may reduce HSV recurrence.

    • Risks: GI upset at high doses.

    • Dose: 500–3,000 mg/day.

  • L-proline - Collagen synthesis; connective tissue support.

    • Risks: Generally well tolerated.

    • Dose: 500–1,000 mg/day typical supplemental.

  • L-taurine - Osmolyte; cardiovascular and exercise support.

    • Risks: Rare GI upset; theoretical BP effects with meds.

    • Dose: 500–2,000 mg/day. EFSA considers up to ~3,000 mg/day safe.

  • L-valine (BCAA) - Muscle recovery; energy during exercise.

    • Risks: GI upset; same cautions as other BCAAs.

    • Dose: In BCAA blends, total 5–10 g around exercise.

  • Lactobacillus casei 327 (FloraSMART®) – postbiotic: support barrier integrity and comfort.

    • Risks: Generally well tolerated; rare allergy.

    • Dose: Typical trials: tens–hundreds mg/day (product lists 25 mg).

  • Lion’s mane mushroom extract - Cognitive support; NGF stimulation signals.

    • Risks: Generally well tolerated; mild GI symptoms.

    • Dose: 500–1,000 mg 1–3×/day extract.

  • Magnesium (Magnesium glycinate) - Cofactor in >300 enzymes; neuromuscular & sleep support.

    • For Kids: Magnesium Glycinate Gummies 100mg Vitamin D Vitamin B6 , Low Sugar for Kids, Calm Magnesium Gummies for Sleep, Stress & Muscle Relief, No Melatonin, Gluten Free, Non-GMO, Vegan

    • Risks: Excess supplemental magnesium → diarrhea, hypotension (rare).

    • Dose: 320–420 mg/day total (diet + supplements). MAX 350 mg/day supplemental only.

  • Magnesium Malate - Chronic pain, migraines, energy, muscle function

    • Prowise Magnesium Complex 4 in 1​

    • KAL® Magnesium Malate 400

  • Magnesium Citrate - 

    • Garden of Life Magnesium Stress Support Gummies with Prebiotics & Probiotics for Sleep and Recovery, No Added Sugars – Dr Formulated, Vegan, Gluten Free, Kosher and Non GMO; not sticky, taste yum!

  • Milk thistle seed extract (silymarin) - Liver support; antioxidant.

    • Risks: Allergy (Asteraceae); drug interactions possible (CYPs).

    • Dose: 140–420 mg/day silymarin (divided).

  • Methylsulfonylmethane (MSM) - Joint comfort and function; anti-inflammatory.

    • Risks: GI upset/headache at high dose; theoretical anticoagulant interaction.

    • Dose: 1.5–3 g/day (trials up to 6 g/day divided).

  • NAD+  - Nicotinamide Adenine Dinucleotide

    • Caenciennes Liposomal NAD+ 500 MG Supplement

  • Omega's - 3, 6, and 9

    • Nordic Naturals ProOmega - Fish Oil, 650 mg EPA, 450 mg DHA, High-Intensity; lemon, No fishy taste!

  • PEA

  • Probiotics

    • Daily Nouri Hormone Balance Probiotic for Women - Capsules for Gut Health, Vaginal pH, Yeast Balance, Skin Health, Digestion & Immunity-7 Probiotic Strains-Vegan Ahiflower Omega Oil

    • Kids: SmartyPants Kids Probiotic Complete Daily; Gummy Vitamins; Probiotics & Prebiotics; Gluten Free, Digestive & Immune Support*; 4 billion CFU, Vegan, Non-GMO; 3g sugar per serv; not sticky, taste yum!

  • Saffron

  • Sea moss (red/brown seaweed) ⚠ - Mineral/iodine source; fiber for gut health.

    • Risks: Excess iodine → thyroid dysfunction; heavy-metal contamination possible.

    • Dose: 500–2,000 mg/day powder. MAX 1,100 mcg/day iodine.

  • Selenium (Selenomethionine) ⚠ - Selenoproteins (GPx); thyroid metabolism.

    • Risks: Selenosis (hair/nail loss, GI, neuropathy) if excessive.

    • Dose: 55 mcg/day. MAX 400 mcg/day.

  • Silica (silicon) - Connective tissue, hair/skin/nails; bone matrix.

    • Risks: Generally well tolerated.

    • Dose: 5–25 mg/day (as orthosilicic acid).

  • Super Greens

  • Trans-resveratrol ⚠ - Antioxidant; endothelial & metabolic effects.

    • Risks: GI upset; anticoagulant and CYP interactions possible.

    • Dose: 100–500 mg/day.

  • Turmeric root (curcuminoids) ⚠ - Anti-inflammatory/antioxidant; joint and metabolic support.

    • Risks: GI upset; gallbladder disease caution; bleeding risk with anticoagulants.

    • Dose: 500–1,000 mg/day curcuminoids.

  • Urolithin A - Mitochondrial/mitophagy support; muscle endurance.

    • Risks: Generally well tolerated; mild GI effects.

    • Dose: 250–500 mg/day.

  • Vitamin B1 (Thiamin HCl) - Carbohydrate metabolism; nerve function. Critical with Alcohol use.

    • Risks: No established oral toxicity.

    • Dose: 1.1–1.2 mg/day.

  • Vitamin B2 (Riboflavin) - Energy metabolism (FAD/FMN); antioxidant regeneration.

    • Risks: Very safe; yellow urine at high intakes.

    • Dose: 1.1–1.3 mg/day.

  • Vitamin B3 (Niacinamide) ⚠ - NAD⁺/NADP⁺ cofactor; skin and nerve health.

    • Risks: Hepatotoxicity at high doses; flushing with niacin acid form.

    • Dose: 14–16 mg/day. MAX 35 mg/day.

  • Vitamin B5 (Calcium pantothenate) - CoA synthesis; energy metabolism.

    • Risks: High doses may cause diarrhea/water retention.

    • Dose: 5 mg/day.

  • Vitamin B6 (Pyridoxine HCl) ⚠ - Amino-acid metabolism; neurotransmitters; homocysteine.

    • Risks: Chronic excess can cause sensory neuropathy.

    • Dose: 1.5–1.7 mg/day. MAX 100 mg/day.

  • Vitamin B9 (Folate) - DNA synthesis/repair; fetal neural tube; homocysteine.

    • Risks: May mask B12 deficiency.

    • Dose: 400 mcg DFE/day. MAX 1,000 mcg/day (supplemental).

  • Vitamin B12 (Methylcobalamin) - Neurologic function; RBC formation; methylation.

    • Vitamatic Extra Strength Vitamin B12 5000 mcg (Methyl B12) Gummies; no sugar, taste yum!!

    • Risks: Very safe; rare acneiform rash.

    • Dose: 2.4 mcg/day.

  • Vitamin C (Ascorbic acid) - Antioxidant; collagen synthesis; ↑ non-heme iron absorption.

    • Risks: High dose: diarrhea, GI upset; kidney stones in susceptible people.

    • Dose: 75–90 mg/day. MAX 2,000 mg/day.

  • Vitamin D3 (VegD3® – Cholecalciferol from algae) ⚠ - Calcium absorption; bone/teeth; immune modulation.

    • Risks: Excess → hypercalcemia (nausea, confusion, arrhythmia).

    • Dose: 20 mcg (800 IU)/day. MAX 100 mcg (4,000 IU)/day.

  • Vitamin E (d-alpha tocopheryl succinate) ⚠ - Lipid-phase antioxidant; membrane protection.

    • Risks: High dose may ↑ bleeding risk (anticoagulant interaction).

    • Dose: 15 mg alpha-TE/day. MAX 1,000 mg/day.

  • Vitamin K2 (Menaquinone-7) - Calcium handling; bone density; vascular calcification control.

    • Risks: Anticoagulant interaction similar to K1.

    • Dose: 90–200 mcg/day.

  • Zinc (Zinc citrate) ⚠ - Immune function; wound healing; enzymes.

    • Nature’s Way Zinc Gummies; Supports Immune Function, low sugar, taste yum! Not sticky. 

    • Risks: Excess may cause copper deficiency, GI upset, lowered HDL.

    • Dose: 8–11 mg/day. MAX 40 mg/day.

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