Basic Supplement Recommendations To Help You Thrive

Stress can result in nutrient deficiencies, especially when combined with inadequate intake of nutrients from foods, digestive issues and poor gut health.


There are 1000’s of different brands and types of nutritional supplements on the market today.  It can be very confusing!  Many people try and save money by purchasing cheaper brands of supplements – In my opinion – you are wasting your money.  You only get what you pay for and that goes for supplements too.


DOSING:  Everyone is different, (biochemically unique) what helps one person may not be as effective for someone else.  I recommend that you always start with the lowest possible dose as per dosage instructions on the bottle.  If you are unsure, consult with your Naturopath or Holistic Nutritionist for more information.  Your family doctor may be able to help as well depending on their experience, but they probably have not received any formal training in this area.


The following is a list of supplements and their benefits…  PLEASE KEEP IN MIND, these are not ‘magic pills’ they are nutrients that are naturally found in your body – to see results in modulating doses (small doses) you usually have to stick with it for a while, at least 3 months in some cases.


Consult with a qualified healthcare provider before beginning a supplement protocol.

Even the most common supplements can have interactions with drugs and other supplements



Please scroll down to the bottom to see images of the brands that I commonly recommend.  



Omega 3 Fatty Acids

Omega-3 fatty acids are considered essential fatty acids. The word ‘essential’ is used to describe the fact that our bodies do not make it and we must source it from the foods we eat or supplementation.

Research shows that O3’s help to reduce inflammation in the body and play a crucial role in brain function as well as normal growth and development.


*See below for images of various kinds of Omega-3 fatty acids, including Cod Liver Oil, Super Neurogen DHA, a Vegan option and Fish Oil supplements.


B Complex Vitamins

Chronic stress depletes B Vitamins, which have a particular impact on brain function.

When looking for B Vitamins, look for words such as ‘methyl’ or ‘active’. For example the active form of folate is methylfolate (B9). The active form of B12 is methylcobalamin.

Studies have shown that B Vitamins can help balance hormones, support metabolism and brain methylation (function).

*See image below.


Magnesium – The ‘Chill Pill’

Stress can be a cause of magnesium deficiency, and a lack of magnesium tends to magnify the stress reaction. It’s often stated that Magnesium is the most commonly deficient mineral in North America.

Avoid the following forms: carbonate, sulfate, stearate, gluconate – typically found in cheaper brands.

* See Image below for an excellent form of Magnesium.


Vitamin D

Vitamin D supplementation has been shown to help manage stress levels by indirectly helping to manage depression and it is associated with decreased levels of the stress hormone, cortisol.

*See Image Below.



Supports intestinal health and provides microorganisms that temporarily modify gut flora.  Remember!  – “All Health Starts In The Gut”

Travelling this Summer?  – Make sure you stock up on ‘shelf stable’ probiotics, because most probiotics require refrigeration.


*See below for an image of a modulating dose of probiotics for every day use as well as a one that is ‘shelf stable’ suitable for travel.







































As always, this information is not intended to diagnose or treat any illness or disease, but is offered for the sole purpose of education on matters related to health and wellness.  Please consult with a qualified health care practitioner.