Take this or that? Top 3 supplements from An Herbalist & Nutritionist
As a budding Clinical Herbalist, one of my top client questions are “What vitamins and supplements should I be taking?”.
Supplements are also one of the first steps to our Clinic’s healing protocol. The idea is that before we do any major changes or take away anything from someone’s diet and lifestyle, we must first build them up.
As my mentor, and Elder of our program Paul Bergner says, “If someone has a piece of their life missing, it’s like a pie. You don’t remove more of the pie in an attempt to fill the missing pieces.” In essence, we add to our client’s lives rather than remove from them.
First, we add lots of whole foods, incorporate daily movement, and encourage activities that both stimulate the client’s joy and inspire them to continue on their healing journey.
Parallel to these lifestyle additions, we suggest a Supplement Protocol.
“If someone has a piece of their life missing, it’s like a pie. You don’t remove more of the pie in an attempt to fill the missing pieces.”
Supplements and their dosages are always personalized for the individual and in some cases, they can be a critical piece in their health journey.
For example, in cases of Insulin resistance we work heavily with the element Chromium and a good multivitamin, in sore achy muscles and joints we lean on Omega 3 fish oils, for menstrual pains and lack of focus we work with Magnesium.
Each of these supplements have intention and for good reason.
The most important, and I believe to be the most trustworthy, reason why I recommend these supplements is because everyone at our school, of course including myself, has been through a supplement protocol.
Experience is key!
Let’s Get Started
Which supplements & Herbs are optimal
Before we start please keep in mind that 1: these recommendations are considered generally safe for most individuals, unless noted otherwise and 2: all of the recommendations I have taken myself as well as gotten feedback from fellow classmates and mentors from Herb School. As always, check in with you health care practitioner and make sure you do your own research before trying anything new.
Magnesium
Also known as a Miracle Mineral! Magnesium is an essential mineral that’s stored in the muscles — hence a good indicator for needing Magnesium is when you experience chronic sore or excessively tight muscles.
It’s critical to note that this mineral is responsible for over 300 processes in the body. So we need it!
It’s also reported that about 75% of Americans are deficient in Magnesium. For someone on the Standard American Diet (SAD), I think it’s safe to say there’s probably a deficiency considering there aren’t that many Magnesium abundant foods.
Though some foods with small amounts are dark chocolate, pumpkin, chia seeds, cashews, peanuts, and avocado.
Benefits of Magnesium
Without a doubt Magnesium is a major game changer in all things related to (but not limited to!)
muscle health
soreness
stiff neck relief
menstrual cramps
focus support
supporting healthy blood sugar levels
Optimal Forms of Magnesium
Magnesium Citrate
Magnesium Glycinate
Ionic Magnesium
Difficult Forms of Magnesium
Magnesium Oxide (not easily assimilated)
There are other forms of Magnesium, but in all honesty I haven’t tried them out and found the forms I like most.
It’s important to mention that those with kidney disease should consult with their PCP prior to taking Magnesium.
Products
Some great news is that Magnesium can be easily supplemented, relatively affordable, and widely accessible.
My favorite Magnesium product right now is Pure Essence Labs Ionic Magnesium. They have clean products with no suspect ingredients, the flavor is pretty yummy, and the best of all is that I’ve seen improvement within a day or two of consistency — though that doesn’t mean to stop!
Dose
A good dose to start is 300-400mg a day and when your body gets used to it after a week or two, you can bump it up to 600-800mg spread out with a morning and night dose.
If you notice loose stool, break up a full dose throughout the day.
Herbs with Magnesium
If plants-based sources are more your thing there are tons of options for common and easily accessible herbal options.
When 1 oz is prepared as a long infusion — meaning brewed for 4+ hours — these herbs can contain powerful amounts of mineral and trace elements.
Oat Straw
Oat Straw has about 400mg of magnesium per ounce! Along with a balanced amount of Calcium and tons of trace elements. One side note is that if you’re celiac or gluten sensitive, this may aggravate those sensitivities.
Peppermint
Peppermint has 220mg of Magnesium per ounce — can you believe that!? This mighty plant can easily grow in most gardens. Even apartments!
Licorice
This traditional tonic adaptogen bodes a generous 321mg of magnesium. Though it’s best not to use in high doses for a long period of time — about 4 weeks TOPS.
Nettle
A nutritional powerhouse. A weed that’s a queen amongst squires. Nettle offers 226mg of magnesium and provides lots of nutrients, minerals, trace elements, and even protein! Relative to plants, of course.
Full-Spectrum Multivitamin
Many of us, without knowing, are deficient in essential vitamins, minerals, and trace elements. Essentially, these nutrients provide the building blocks for our bodies to produce the necessary components of a well-tuned body.
For example: let’s say vitamins, minerals, and trace elements are keys on a keyboard to our genetic codes. If we’re deficient or actually missing one or more of the keys, our input will stop producing proper code!
Benefits of Multivitamins
If I were to write all of the benefits of a high-quality multivitamin, this would easily turn into a dissertation essay.
SO let me save some time and simply say that altogether, a multivitamin acts as a wonderful bridge to both daily optimal recommended allowance of nutrients and filling our reserves.
Most multivitamins contain:
Vitamin B Complex
Vitamin C
Vitamin S
Zinc
Selenium
Chromium
Vitamin A
Vitamin E
& so much more! All of those nutrients provides are adequate amounts to help boost our immune health, support sustained energy, and fortify our reproductive systems.
Optimal Forms of Multivitamins
Liquid
Capsule
Difficult Forms of Multivitamins
Pressed tablet (hard to digest)
IV Infusion (very aggressive)
I’d also like to note that if you’re taking individual vitamins, a multivitamin is both a great and affordable way to combine all of them as well as a harmonizer for thing like Vitamin B’s. If Vitamin B’s are taken in high doses individually i.e. only taking biotin or B12, you can actually upset the body’s natural Vitamin B synthesizing harmony.
Products
I have tried both capsule and liquid vitamins —both really good options— and I definitely prefer the liquid version. It’s easily absorbed, easy on my stomach, and I feel like my reserves get filled pretty quickly and find myself taking healthy monthly breaks in between bottles.
My favorite liquid multivitamin is Buried Treasure VM-100 Daily Liquid Vitamin & Mineral Supplement. They are packed with all the essential vitamins and they even have a mineral blend!
Dose
I start with one serving as 2 tbsp daily mixed with water. This bottle lasts me about 30-45 days so it breaks down to about a $1/day. The cool thing about taking liquid vitamins—which I hadn’t noticed as much with capsules—is my body would instinctually tell me to take a break for a month or two. Either I would just forget to take my vitamins for weeks or I’d grab the bottle and this gut feeling would come over me and I’d say “Nah, not today”.
Herbs with Vitamins and minerals
Herbs can be a great whole food source of vitamins and minerals.
You can make long infusions, cook with these herbs, sip on them as daily teas, you can even powder them and put them in applesauce, nut butter, or in honey!
Some vitamin and mineral powerhouses are:
Burdock root
Chickweed
Red Raspberry leaf
Red Clover
Kelp
Marshmallow root
Cilantro
Fennel seeds
Oregano
Thyme
Parsley
Cinnamon
A great resource to find more nutritious every-day herbs is Nutritional Herbology : A Reference Guide to Herbs by Mark Pederson. This book is the go-to for finding nutrition markers in foods.
Omega 3 Essential Fatty Acids
Found in grass-fed meats, wild caught fish, and shellfish, Omega 3’s are classified as essential because they are building blocks to the integrity of our body’s cell walls. This is especially important for our hormones, brains, joints, and prostaglandins related to inflammation.
There is discussion that nuts and seeds contain high amounts of Omega 3’s, but they actually have a higher Omega 6 ratio.
When eaten in normal serving amounts, nuts and seeds are a great form of Omega 6’s because they are also essential. However, due to industrial hydrogenated seed oil industries i.e. corn oil, soybean oil, canola oil, the delicate ratio of Omega’s has been radically shifted favoring 6’s therefore igniting a surge of inflammatory problems within people.
It’s important to keep our Omega 6:Omega 3 ratios in check! A good reference point is 3-4:1.
Benefits of Omega 3 EFA’s
Omega 3 EFA’s are a great way to support the body’s inflammatory responses. When taken in the right dose, or eaten in the right amounts, they can help with joint support, skin integrity, heart health, mood, gut health, and so much more!
For my ladies out there, when our monthly cycle comes around, Omega 3’s can be such a game-changer with cramps. I had experienced my first pain-less period in 2022 and have had many since!
Optimal Forms of Omega 3 EFA’s
Capsules
Liquid - Flavored is usually best
Food sources
Difficult Forms of Omega 3 EFS’s
Suspect capsules at grocery stores (vet the source)
Cod Liver Oil - Very high in Vitamin A and can compete with Vitamin D which most people are deficient in.
Farm-raised fish oils
Products
Not all fish oils are made the same, friends! I first started out with Nordic Naturals due to their 3rd party testing and high-quality standards. I enjoyed their liquid lemon oil, though I found the capsules to be easier in the long run.
While I like the Nordic line, I’ve also found a brand I really like that’s a lot more affordable by Carlson Labs. I found that this supplement is easy, accessible ($1 a day), and effective.
Dose
Dose is extremely important! Taking too little won’t have much affect (remember, ratios), and taking too much can actually be pro-inflammatory.
In the clinic, whenever someone presents with inflammatory signs, PMS, brain fog, and even infertility, I’ll start them off with 3,000mg as a therapeutic dose. Then after a few weeks, we’ll take it down to 2,000mg as a maintenance dose.
Foods with Omega 3 EFA’s
I saved the best for last, y’all. One of my favorite topic on Instagram is by far healthy fat-fueled meals! There are many options for whole food options loaded with Omega 3 EFA’s.
The key here, which yes can seem daunting because it’s framed as “too expensive”, is grass-fed meats and wild-caught fish.
The way I reframe buying grass-fed meats and wild-caught fish is that 1: you’re investing in your long term health. Money spent now on quality food is better than money spent later on medications which can be avoided or corrected from lifestyle choices. And 2: conventional meats and fish are actually pro-inflammatory!
Here’s my top favorite Omega 3 EFA-filled foods:
Lamb
Beef
Venison
Bison
Salmon
Sardines
Anchovies
Tuna (pole-line caught)
In conclusion
Supplements can be a great addition to one’s daily regimen for many reasons including: boosted health support, added nutrients, and incorporating positive daily habits.
While it’s important to remember that supplements are not a cure-all and a well-rounded diet and lifestyle is absolutely necessary for optimal health, they can help you out when you need a little more support for a season or two.
Did this article inspire you to try something new? Let me know in the comments and share with a friend!
P.S. If you’d like to listen more on herbs, vitamins, minerals and trace elements, enjoy this episode on The Vitality Project!
