Liz Riesen, RD
What Supplements Should I Take?
Updated: May 17, 2021
I get this question a lot in my practice. The internet is over-saturated with health information and it gets confusing to know what is best for you and your body.
No one wants to waste money on supplements they don't need.
We can get all of our nutrients from food, but are we getting enough?
Unfortunately our food today is just not the same as it was 100 years ago.
How Our Food Has Changed
The size of our produce has grown larger.
The natural fiber content has decreased.
The natural sugar content of fruits and vegetables have increased.
Unfortunately these changes in our produce makeup means changes in their nutrients. It is a result of what consumers want and what they are purchasing. Take apples for example. New apple varieties continue to get larger and sweeter.
Apples originally were very small, only slightly sweet, and loaded with antioxidants. With our food industry breeding new varieties of apples we now have very sweet apples that have significantly less antioxidants and vitamins.
It isn't just fruits. Our vegetables that were originally pretty bitter and fibrous (tougher to chew) have been bred to be less bitter and softer so that consumers would buy more. Our grains and legumes used to be so tiny that it was difficult to harvest, now we have bred them to stay on the stalk longer so that they become larger and are easier to harvest.
I don't think any of this was done with the thought that the consequence was breeding out beneficial nutrients. I mean it makes sense right? If we can, why not make foods taste better and make them easier to harvest?
We need to understand that our food has changed and therefore supplementation of some essential nutrients will be necessary in order to keep our bodies healthy. Especially in our environments today where stress and chemicals have increased, leading to further depletion of nutrients in our bodies.
In this article I am going to lay out the supplements I recommend to my clients for optimal health.
My goal is always to keep supplements what they are "supplemental" to a healthy, whole food diet.
When choosing a supplement, make sure you are choosing high-quality brands that use third-party testing, clean ingredients, and avoid artificial fillers.
If you haven't already, create your free account on Fullscript dispensary to find practitioner-approved supplements with trusted quality control at lower prices.
Daily Supplements for Health
ONE Multivitamin - Pure Encapsulations
High quality once-daily multivitamin for both men and women. O.N.E multivitamin specifically provides antioxidant support as well as promotes cellular and optical health. Contains methylated folate and B12 for optimal absorption.
2. Vitamin D3
Liquid Vitamin D3 with K2 - Ortho Molecular
Easy to dose based on individual needs since 1 drop liquid provides 1000 IU vitamin D3. The synergistic relationship between vitamin K2 and vitamin D3, improves absorption helping to maintain bone strength and cardiovascular health.
3. Omega-3 Fish Oil
OmegaGenics EPA DHA 720 - Metagenics
According to the National Health and Nutrition Exam Survey in the United States, consumption of important fatty acids DHA and EPA from foods in US adults is a very small amount, only 90 mg when the general recommendation is 1000 mg. This product provides a concentrated and purified source of omega-3 fatty acids from sustainable-sourced, cold-water fish.
Tri-Magnesium - Integrative Therapeutics
As a component of over 300 enzymatic processes in the body, magnesium provides nutritional support for muscles, bones, energy production, and healthy cardiac function. According to World Health Organization statistics, as much as 75% of the U.S. adult population does not meet the U.S. Food and Drug Administration's Recommended Daily Intake of 420 mg. This supplement provides 3 forms of magnesium in a specific blend to support cellular metabolism.
Additional Supplements for Common Conditions
1. Digestive Support
Digestive Bitters Spray - Bittersweet Better Bitters to stimulate digestion
Panplex-2 Phase - Integrative Therapeutics digestive aid taken with meals
Digestive aids are a good thing for everyone to have on hand. Digestive aids can help if you have: occasional bloating and gas, feel full after eating only a small quantity of food, if you have infrequent mild indigestion/heartburn, bowel irregularities, see undigested food in stool, and definitely if you have had your gallbladder removed. If symptoms have lasted over a couple months you should contact me to determine possible underlying issues.
2. Gut Health and Repair
The lining of the gut must have proper permeability and integrity so it can not only absorb nutrients, but also prevent toxins, allergens and microbes from gaining access to the blood stream. GlutaShield is designed to promote the health and barrier function of the gastrointestinal lining. Its unique formula includes nutrients that support the gut mucosal epithelium.
3. Anti-Inflammatory, High Antioxidant Activity
Turmeric Response Powder - Innate Response
Supports a healthy systemic inflammatory response with turmeric root and natural pain relieving phytochemicals. Holy basil leaf supports mental performance and response time. High antioxidant activity from tart cherry, berry, turmeric, and black pepper.
4. Promote Relaxation and Sleep
Insomnitol - Designs for Health
A blend of natural botanicals and nutrients designed to promote relaxation and support calm, restful sleep. Key ingredients include L-theanine, melatonin, 5-HTP, and pyridoxal-5-phospate (activated form of vitamin B6).
Please always consult with your physician or health care provider before starting a new supplement or regimen. If you would like more recommendations specific to your needs, reach out to me. I am happy to help! You can also login to Fullscript dispensary to view more safe, high quality products like teas, lotions, essential oils, skincare, and protein powders.
Create your free account on Fullscript dispensary to find practitioner-approved brands you can trust for quality control and lower prices.
It can feel like our body is working against us, but please know that is never the case!
If you're looking for additional guidance and support, let me know. Now is the time to invest in yourself and your body. You deserve to feel happy, energized, and comfortable in your body! Apply to work with me here
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Liz Riesen, Registered Dietitian
works specifically with women's hormones, inflammation, and digestive health. Often these conditions coexist and share common disruptive symptoms including bloating, weight gain, anxiety, mood swings, irregular cycles, and other inflammatory symptoms.
Liz is trained in identifying and healing food sensitivities, as well as balancing hormones naturally through nutrition and lifestyle. Follow me @moms.hormone.dietitian