I’ve been needing to update my supplement list / routine, so here we go! Also adding my favorite travel supps, or the ones easy on-the-go. I tend to consume all my supps at one time for convenience after dinner.
MULTIVITAMINS / PROBIOTIC
Even if you’re getting a variety of different [wholesome] foods in your diet, it’s still beneficial to include a multivitamin into your routine to help fill any gaps you may have. My other non-negotiable is a probiotic to keep our gut healthy and our immune system strong (~70-80% of our immune system lies within our gut)
Ritual: Multivitamins (Men/Women/Prenatal/Postnatal/Kids 4+), Synbiotic+, Hyacera (daily skin hydration). *use code RACHAEL20 to save on their site
Just Thrive: Probiotic, Gluten-Away (digestive enzyme to help break down gluten in the body)
Mary Ruth’s Organics: Liposomal Women’s Multi, Liquid Nighttime multimineral. *use code MROGOODEATS for 20% off Amazon and Mary Ruth’s site
FISH OIL / VITAMIN D3+K2
I like making fish oil a staple in my supplement routine because it’s high in omega-3s, which are essential for so many processes and functions in the body including proper development of the eyes, brain and reproductive cells, reduces inflammation, improving heart and bone health, and more. Whenever I think of omega-3s, I immediately think of brain health! As for vitamin D, it’s actually a nutrient we eat and a hormone our bodies make. It’s a fat-soluble vitamin that’s been shown to increase absorption and retention of calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and help reduce inflammation. It’s hard to get enough of this nutrient from food alone, which is why I recommend to supplement, especially if you live somewhere where you may not get access to much sun (Vitamin D is also called the “sunshine vitamin” as D2 and D3 are produced in the presence of the sun’s ultraviolet rays) [source]. We should always take Vitamin K2 with D3 as they work together synergistically and ensure that calcium is obtained through food and deposited in the bones and not in the arteries.
Nordic Naturals: Omega 3 + D3,
Mary Ruth’s Organics: vitamin D3 + K2 spray (highly recommend a D3+K2 for increased absorption daily)
Athletic Greens: vitamin D3 + K2. *use this link to get a free wellness bundle with your first purchase (5 free travel packs, year supply of vitamin D3+K2)
B VITAMINS, ZINC
When you hear B vitamins, think of energy production, red blood cell formation and muscle building & repair. Zinc is great for immune support, help in healing wounds, and allowing the body to make proteins and DNA.
These little packets make it so easy to throw in your bag to take with you on trips. Separately, this is my favorite supplement container at the moment.
Cymbiotika: Magnesium L-Threonate, Glutathione (master antioxidant), Golden Mind (brain health)
Pique Tea: Daily Radiance (Vitamin C), plus I love that all of their products/teas are Triple Toxin Screened for purity and bioactivity. *Click this link to get 15% off + free shipping
Athletic Greens: *click this link for a FREE immunity bundle with your first purchase (5 travel packs and a year supply of their vitamin D3+K2 dropper)
I believe so many of us are deficient in daily protein, which makes it so much more difficult for our bodies to not only build lean muscle mass, but to maintain it. Just a reminder, as we age past 30 years, muscle mass begins to decrease at approximately 3-6% per decade (!), and this rate of decline is even higher after the age of 60. So this is me pushing you to increase your protein intake throughout the day!! I like to get about 20-35g of protein per main meal, and additionally with snacks in between. Protein powders make it so much easier to get a full serving (20-30g) in your smoothie. I have one every morning 🙂 Check my smoothie tab here, or sift through my cookbook, Rachael’s Good Eats, for my unreleased recipes.
Ritual Vanilla Plant-Based Protein *use code RACHAEL20 to save
Be Well Proteins: I prefer the Vanilla Grass-Fed Beef (gluten-free and dairy-free). *use code rachaelsgoodeats for $5 off first-time orders
Rootz Vanilla Collagen Protein: *Use code RACHAEL to save