When explaining the importance of sufficient nutrients for achieving optimal health, the analogy I use with my clients is like having all the ingredients for baking a cake.  If you make a cake, but don’t put any sugar in it, you’re still going to end up with a cake.  It won’t taste very good, but it will be there.

The same idea applies for people getting enough ingredients to make our bodies work properly.  If we don’t take in enough ingredients (nutrients), some things may not work properly.  Or at all.

This is why the importance of eating enough nutrient-dense food cannot be overstated.  However, since it has become increasingly difficult to obtain the OPTIMAL amount of nutrients from food alone, I almost always recommend the following supplements to every new client.

Quite simply, these “ingredients” do so much for us, and most of us tend to be deficient in them.


Involved with:

  • Energy production

  • Fat oxidation

  • Muscle building

  • Blood sugar management

  • Muscle relaxation

  • Waste removal

  • Blood pressure regulation

  • (and literally over 300 more)

Best source from food: Leafy green vegetables. 

HOWEVER, eating 4-6 servings of leafy greens daily is far from the norm these days.


Involved with:

  • Reduced inflammation

  • Balancing omega-6 to 3 ratio

  • Improving cell membrane health

  • Improving blood sugar management

  • Turning on genes that allow the body to burn fat

  • Reducing pain

  • Skin and hair health

  • Improving cognitive function

  • Circulation and healthy blood vessel function

Best source from food: Wild caught seafood. 

HOWEVER, we rarely get enough to balance out the omega 6 fats from vegetable oils, nuts, seeds, and commercially raised meat.


Involved with:

  • Calcium absorption

  • Bone density and new bone formation

  • Immune function

  • Respiratory health

  • Mood

  • Heart health

Best source from food:  The sun. 

HOWEVER, most people rarely in the proper conditions to absorb and convert enough Vitamin D from the sun.


Involved with:

  • Roughly 80% of our immune system

  • Protection against pathogens

  • Detoxification of bowels

  • Reducing pain and bloating in bowel disorders

  • Reducing intestinal permeability

  • Expedited recovery from antibiotic use

  • Cardiovascular health

  • Cognitive health

  • Urinary tract health

  • Antioxidant production

Best source from food:  Fermented foods. 

HOWEVER, obtaining sufficient health benefits soley from fermentation is challenging.  Plus, there are numerous strains that we rarely have access to through food anymore.


Involved with:

  • Everything.  Vitamins and minerals are among the essential ingredients that allow you to function at full capacity.  Or at all.

Best source from food:  Food. 

HOWEVER, our modern food does not contain the same density of nutrients as it did decades ago.

Dosages of all these would be dependent on the individual’s needs, as well as product quality and formulation.   Feel free to post or email me any questions.

**These are my recommendations based on my experience.  Consult your doctor before taking supplements.**