4 Supplements You Should Be Taking

by Polly N on August 14, 2013

If you’re a regular to the blog, you should know by know that I advocate consuming as many vitamins, minerals, enzymes and phytonutrients as possible. Ideally you would obtain these from a whole organic plant-based diet. However, if you don’t manage to eat 100% healthy all the time (which let’s face it is most of us), it’s a good idea to supplement.


The only problem with supplementation is that people simply don’t know what they should be taking. I always recommend the person see a naturopath or holistic health coach who can advise what supplements are best suited for their client and work with the whole body rather that treating the illness with just any pill. I believe in functional medicine which involves taking into consideration the whole body as an entity and looking at the diet and lifestyle it is leading to look for causes of illness and treating it as holistically and nutritionally as possible.

So let’s look at what I call the “Basics” (products that boost your nutritional intake and augment your health by taking everyday) that everyone should be taking

Vitamin D – A general guideline is 1000-2000 IU’s per day. If your Vitamin D levels are low or if you have cancer, you may need to take slightly more (under the supervision of an integrative/functional doctor or naturopath). It’s also important to make sure that the brand is high-quality by checking the label for the word “gamma” (not just alpha). Try Viridian.

Omega 3’s – Buy a high quality fish oil or flax oil. Life’s DHA is a good vegan brand and I also like to use Udo’s Choice.

Probiotics – Your friendly gut bacteria needs topping up when you make poor food choices or are forced to take antibiotics or other drugs, so load up on probiotics to restore balance in your intestines. An overgrowth of bad bacteria and a poor diet can lead to conditions such as candida which is systemic and can be hard to get rid of. Up to 70% of your immune system lives in your gut, so a healthy happy gut, is a healthy happy immune system. Buy a probiotic that offers around 20-25billion  of CFUs (colony forming units). I use Archturus. Also consider adding some fermented foods to your diet (it actually tastes nice!)

B12 – B12 is a vitamin used to support the nervous system and ensures tissues, nerves, DNA etc form correctly. B12 is an important vitamin for vegans to supplement as it isn’t easily obtained on a vegan diet.

CHILDREN – the 3 Supplements Children should be taking

  • Fish oil – try flavoured options from BioCare
  • Probiotics – try flavoured powdered probiotic from Biocare
  • Multivitamin –Viridian

Aim for 2 multivitamin a day and 1 teaspoon each of the others.


I take the above supplements as well as Vit E, Potassium, Magnesium, CoQ10, Free Aminos formula and Selenium all from Archturus.

I’m not saying these are the ONLY supplements to take. I’m saying these are the 4 basic supplements to start with. If you have health issues, please see your doctor, health coach or naturopath who can point you in the right direction and ensure all your needs are met.

Udo’s Choice do a great range of supplements for various ages including: Beyond Greens, 50+ Microbiotics, Junior Blend and Super 8. Check their website for more.

Now I want to hear from you. Tell me your tips for optimum health and how you take your supplements. Your comments help other readers so I encourage you to share below!

P.S. I’ve had so much great feedback about my interview with Dr Axe where we talk about everything from supplements to inflammation to the best exercise to burn fat! I highly recommend you watch it if you haven’t already. Check it out.



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{ 7 comments… read them below or add one }

Viviana | acleanaffair August 14, 2013 at 12:50 pm

I second probiotics! I notice such a huge difference when taking these. I also love Vital Greens as it has all the necessary vitamins, enzymes and good stuff! Definetely a great option when I get a little lazy with making green juices in the morning (it’s winter and cold here is Australia). Polly, do you have any recommendations for iron supplements?


polly August 16, 2013 at 5:33 pm

Hi Viviana, no I don’t sorry – not something Ive had to look into but i suspect Archturus make a reliable source.


Sam October 27, 2013 at 7:08 pm

Hi Polly, I’m really enjoying your blog. Just wondered what brand of vitamin b12 you’d recommend. I have problems absorbing food so need the type you put under the tongue.


polly November 15, 2013 at 4:00 pm

hi sam, i don’t have any particular brand which i love but i would recommend a sublingual b12 which you should be able to find online.


Carly November 27, 2013 at 1:50 pm

I’m really rating fermented cod liver oil by green pastures. Excellent product and really helping me with the cold season as someone with a very low immune system. I add their pure butter oil too. I also take a new soil based probiotic and eat fermented foods. Plus a liposomal vit c. These are my basics and I try to get the rest from food but often will add in some other supps if needed. X


Janet F December 5, 2013 at 9:26 pm

Hi Polly, I’m wary of flaxseed after having surgery and RT for endometrial cancer as I read somewhere there were contraindications. Do you know anymore? Thanks, Jan


polly December 9, 2013 at 11:35 am

Hi Janet, Ive never heard of contraindications with flaxseed and endo cancer no – you could try contacting Dr Kate James?


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