Each year as summer draws to a close I get an extra surge of motivation to clean up my act. Summer marks a time for me to let loose a bit, enjoy an extra glass of wine or ice cream when the urge strikes and chill out. And this is totally acceptable in my books, I’ve always believed in ‘everything in moderation’ and that food is meant for nourishing AND enjoying!
All that being said, I tend to indulge a bit less the rest of the year, and find that fall is such a great time to get back on track nutrition-wise. And let’s face it, with school starting and colder months on the horizon (sad but true, don’t hate me for saying it!), taking measures to strengthen our bodies and immune systems can’t hurt.
I get asked on a regular basis which supplements I take, so I partnered with Genuine Health (the brand that I have taken for years, they also sponsored this post) this month to give you the low-down. It’s not a long list: I eat really well and strongly believe that food should be our number one source for getting the nutrients your body needs. Supplements are just as the name implies: they are meant to SUPPLEMENT your diet, not replace the need for healthy foods! If you don’t already, make sure that you eat a wide variety of wholesome plant-based foods to give your body what it needs and drink plenty of water to keep your body hydrated.
Here are the three supplements that I take on a regular basis (please consult your dietitian or other healthcare provider if you have a medical condition or have specific needs to discuss prior to starting nutrition supplements):
1. Omega-3 + Vitamin D3
The typical North American diet is rich in processed foods and full of pro-inflammatory compounds. Fat plays an important role in modulating inflammation in our bodies, and an increase in dietary omega-3 fats in particular has been associated with lowering blood triglycerides (decreases risk for heart disease), helping alleviate symptoms of depression, boosting the effects of some anti-inflammatory drugs for conditions such as rheumatoid arthritis and has also been found to be essential for eye and brain development in infants.
I use and recommend the Genuine Health omega3 triple strength + D3 brand in the colder months when I’m indoors as it has both omega-3 and vitamin D in the ideal quantities and forms (900mg pre-formed EPA and DHA along with 1000 IU vitamin D3) and uses an ethically and sustainably sourced, high-quality, omega-3 blend. I take the regular Omega-3 extra strength in the summer months when I am outside (and don’t need the additional vitamin D) and always skip the omega blends that contain omega-6 fats, we already get way too many of these pro-inflammatory fats in our diets so you certainly don’t need to supplement with them! I always take these with food.
2. Probiotics
Once upon a time we thought that the only bugs that existed were bad ones. Bacteria in our gut? Ew! We now know that we have 10 times more bacterial cells in and on our bodies than we do human cells, and that these little microbes play an extremely important role in maintaining a healthy body. A healthy, diverse gut microflora helps improves digestion, strengthens our immune system, and aids in the absorption of some nutrients.
Consuming probiotics (microorganisms that are believed to provide health benefits when consumed) is one way to help increase the healthy microbes in your gut. The Advanced Gut Health line of probiotics from Genuine Health is on my very short daily list of supplements that I take. They have two strengths, 15 and 50 billion CFUs (Colony Forming Units): I take the 15 billion daily, and the 50 billion if and when I need to take antibiotics or if I feel that my digestion is off. The Genuine Health formula combines 15 carefully selected strains that are processed in a controlled environment and encapsulated in a vegan, non-GMO and soy and gluten-free (for those who need to avoid these ingredients) delayed-released capsule with the intent of delivering more viable bacteria to the gut.
I highly recommend eating a diet rich in plant-based foods that are rich in gut-healthy fibre to help feed the healthy bacteria in your gut, along with a lifestyle that keeps stress in-check and limits processed foods. Check out this post on Gut Health: How to Eat Your Way to a Healthy Gut for my tips on foods to include in your diet!
3. Multivitamin
Vitamins and minerals are essential for normal growth, development and cell functions. The general consensus from the medical/nutrition community is that multivitamins aren’t necessary, and that we can get the nutrients that we need from the food that we eat. Despite there being limited evidence supporting the use of multivitamins, I take a multi vitamin as a type of nutritional ‘insurance’. I eat extremely healthy, but also like the fact that I have a multivitamin to get my back on the days that I may not eat as perfectly as I would like. Taking a multivitamin that doesn’t put you over the DRI’s (recommended intake for individuals in North America based on expert opinion) is a safe way to give you that extra piece of mind. I personally take one Genuine Health multi+ complete capsule a day. I don’t take any isolated vitamins or minerals, and don’t believe in mega-dosing of any nutrients. Too much, even of a good thing, can have negative health consequences, including interfering with the absorption of other nutrients and having potentially damaging health effects. Single nutrient or high dose supplements should only be taken under the supervision of your healthcare provider.
Thank you to Genuine Health for sponsoring this post!
Is there anything you would change or add to your supplements above for a woman over 50, post hysterectomy? Thank you.
Thanks for the advice! Do you have any advice on a prenatal vitamin you have taken or recommend?
Love your site!
Amy!!! I spent the morning going through my old comments and this was in there I’m so sorry! I realize that this would be SO late assuming that you were asking while you were pregnant! I’m so sorry. To answer the question from anyone else who may be curious, I like the following:
– Honest prenatal
– Mega Food Baby & Me 2
– SISU prenatal (I would supplement with more Vitamin D to reach 1000-1500 IU/day)
– New Chapter prenatal
I also recommend making sure the diet is rich in calcium: calcium and iron compete for absorption so they should be taken separate from your multi vitamin if taking a supplement.
Thanks, Tori for a great post. I was just wondering do you give your kids a daily multivitamin? If you do, can you recommend a brand?
Thanks,
Barb
Hi Tori! Just wondering if your children take any vitamins/supplements. If so, what do they take on a regular basis?
Thanks 🙂
I had been looking for a probiotic and decided to try the Genuine Health 15billion CFU. I have been using it for a little over 2 weeks now and have to say it is making a HUGE difference 😀 After my back to back pregnancies I was so sluggish – not just 2 under 2 exhaustion either – and always craving junk foods. I have managed to lose 70 of the 100lbs i gained but have been slacking on the last 30lbs. After taking these Probiotics I have more energy and don’t feel hungry all the time. I am less bloated and in general just feel great. I also started taking the Fermented Vegan Proteins in the Chocolate flavor as a healthy lunch time replacement when the kiddos don’t let me get a meal in. I also plan on starting the Omega 3’s – just waiting for the Amazon Prime delivery!
I’m so happy that you love the way your body feels taking the probiotics! Thanks ever so much for taking the time to write this, and congratulations on making changes for YOU! Tori
I have a hard time swallowing pills…any recommendations on what to start with? Thanks!!!
Hi Josee,
Genuine Health makes a liquid Omega-3 that you may want to consider. As for the others, you could try to cut some of them in half or speak with a pharmacist as they may have some practical options!
nice posting.
Hi Tori,
What stores carry the Genuine Health brand?
Thank you 🙂
Hi Jamie,
Nature’s Fare, Superstore and Whole Foods all carry it!
Hi
Can you take these vitamins when breastfeeding ?
Thank you
Hi Alana yes you can!
Hi Tori,
Do you take these all together or stagger them? Do you have recommendations on when to take them (i.e. before bed, with food, etc.)? I also found these on Well.ca which had great selection and prices for those that don’t have access to the stores you mentioned above!
Thanks!
Hi Emma,
Great question! I would absolutely take the probiotic and prebiotic together with food, and the multivitamin could be taken at any point with food. It shouldn’t matter what time of the day.
Thanks! Tori
Can you do a blog post about what you eat in a day? That would be great. Thank you
Hi Tammy sure!
Hi Tori,
Just wondering what supplements/ probiotics you recommend for toddlers?
Thank you!
Hi Michelle!
I like the Bio Gaia brand along with the BioK for kids!
Take care,
Tori
Hi there, I have two girls 6and 9 what vitamins would you recommend for them. If I started taking the multivitamin, brobiotics, mega 3, would I I still take my B12 and iron pills? Is there a Canadian website to order Genuine Health from?
Hi Shannon,
Multivitamins aren’t absolutely necessary for kids but you can give them as a bit of an ‘insurance’ if you wish: just note that similar to adults, they aren’t meant to replace a healthy diet made of whole foods. I believe that SISU is a good brand if you are looking for one.
As for the question about your own vitamins, I would recommend that you consult your healthcare provider as nutrition supplementation really depends on your individual needs so it’s difficult for me to comment. You can actually buy the Genuine Health products from a number of retail locations such as Whole Foods, Superstore and Nature’s Fare!
Take care,
Tori
Found this really interesting, thanks for sharing!