Vitamins + Supplements
There are so many supplements out there that it’s hard to know what to take and when to take it. In the end, the goal should be to get most of our nutrients from food. However, due to certain lifestyle choices, toxins in the environment, stress, insomnia and so many other factors, supplements are a great way to ensure you are getting enough of what your body needs to thrive. There are a few things that need to be considered:
are you active? If so, you will likely need to use supplements to properly help your body refuel and recover
do you eat meat? If not, you may need supplements such as B12, iron and calcium
do you have a stressful job or are you going through a stressful time in your life?
Eating a variety of brightly coloured foods as well as rotating the types of foods you are eating is super important to ensure you are getting enough of all the required vitamins and minerals.
Vitamin C
If there was only one vitamin I could take for the rest of my life it would hands down be vitamin C. I take a pack of LivOn Labs Vitamin C every single morning on a empty stomach with my warm lemon water. The benefits of this incredibly powerful antioxidant include:
may help lower the risk of chronic disease
may help lower blood pressure
may lower your risk of heart disease
it helps with the absorption of iron
boosts immunity
helps prevent the common cold
helps with collagen production and glowing skin
Some great sources of vitamin C include:
kiwis
strawberries
oranges
bell peppers
broccoli
kale
spinach
Vitamin D
This is referred to as the “sunshine" vitamin”. We all know how good it feels to go on vacation and lay on the beach with a margarita in a hand, it’s pure bliss. Part of that has to do with the absorption of vitamin D and what it does for our bodies. However, if you live in a place where you don’t get sun all year around, like I do, you will need a supplement for those rainy months. Vitamin D helps with mood, memory, muscle recovery and the absorption of calcium, which is super important for those who are plant-based. It’s a fat-soluble vitamin meaning it needs either be taken with some form of fat to be absorbed by your body or it has to be a chelated pill - meaning its capsule will contain oil. I take a vitamin D supplement that is paired with K2 to help with the absorption (find link below).
B12
This is essential to any diet as it helps in the formation of oxygen-transporting red blood cells, protein metabolism and maintains the health of your nervous system. We often get this through organ meats so as a vegan or mainly plant-based eater it can be really hard to get enough through plants. I like to take this daily to help with my overall energy and to prevent the chances of anemia.
A few foods I love that contain B12 include:
spirulina + chlorella
nutritional yeast
nori
animal organs + liver
clams
sardines
beef
tuna + salmon
eggs
Adaptogens
Adaptogens are a great way to naturally deal with stress in our lives. Many of them have been used in the Chinese culture for decades for longevity and overall wellness. You may have heard of “medicinal mushrooms” which have been added to things like on-the-go coffee packs, teas, and foods. They come in pill, tincture or powder form and are extracted from either a plant or an herb. There is an adaptogen for pretty much anything and everything! It’s important to buy either organic and hot water extracted to get optimal benefits. My favourite brand is Optimi and you can try their products for 15% off your first order with code KONDI15.
Cordyceps
These are a staple in my weekly supplement regime. I take 1 cordycep (400-500mg) before a workout if I feel I need energy. This is a great way to get that extra boost instead of relying on coffee or pre-workout which is often packed with chemicals and unnatural ingredients. Cordyceps have been shown to improve performance level in high intensity exercise by improving a person’s aerobic capacity. They also have been shown to have anti-aging effects, antioxidant properties, and aid in cell protection and brain function.
My natural pre-workout recipe:
1 small organic coffee . I will often have my coffee black otherwise a splash of unsweetened almond milk, cinnamon (this helps regulate blood sugar spike) and a splash of MCT oil for energy (a little goes a long way - about 1/2 tsp).
1 medjool date with a teaspoon of nut butter
2 Cordyceps + 2 Lions Mane
Lions Mane
This is such a powerful adaptogen that is incredible for mental clarity, brain fog and anxiety. I take this before a long day of teaching or before sitting down to do a lot of work on my computer and find I’m so much more focused and articulate. I also take it before workouts for focus!
Ashwagandha
I love to take ashwagandha powder about every second day to control cortisol and blood sugar levels, anxiety and depression. It’s great to add to a post-workout smoothie or juice as your cortisol levels have been gone up during your workout so it’s super important to balance out those levels. The amazing thing about this supplement is that it has shown to reduce symptoms in people with stress and anxiety disorders and even help with insomnia. I add a teaspoon to my smoothie or juice as it has a bit of an earthy flavour to it that I don’t enjoy, so I like to mask the flavour as best I can. But bearing the gross taste is WELL worth the health benefits and I would definitely suggest adding this to your supplement regime.
Moringa
Moringa is a complete protein that is a powerful plant-based source of antioxidants and vitamins. It’s a great source of vitamin c, iron, calcium, B6 and vitamin A, E and K. It also helps with oxidative stress which is associated with chronic diseases such as heart disease and type 2 diabetes. The main reason I take moringa is because it contains all 9 essential amino acids, iron and calcium - which are important for those who eat more plant-based to ensure they are getting in their diet. With the addition of vitamin A and E, you will also get an amazing glow to your skin and extra nourishment for your hair.
Calcium can be difficult for plant-based eaters to get, which is why supplementing with moringa in your smoothie with some dark leafy greens is a great way to get optimal absorption of iron and calcium in your diet. The taste isn’t super strong, so I find adding it to a smoothie or juice is the best way to take this superfood.
Reishi
This medicinal mushroom is known as the “King of Mushrooms”. It has been used for over 2,000 years to boost the immune system, help fight off cancer, memory loss, stress, viral infections, and helps improve sleep. I love to add a teaspoon of reishi powder to a night time drink to help me sleep. It has a bit of an earthy taste so I would suggest adding it to something like a hot chocolate, chai tea, chocolate mousse (recipe in my sweet tooth 5 minute snacks), or even adding it to a sauce that you are eating with dinner is a great way to add this into your diet.
Spirulina and Chlorella
Chlorella is a freshwater algae that contains an incredible amount of zinc, iron, magnesium, vitamin B2 and omega-3 fatty acids. Chlorella contains nutrients that are vital to collagen synthesis, which promotes healthy, elastic, even-toned skin. Chlorella also contains all nine of the essential amino acids your body can't make on its own.
Spirulina is a nutrient-dense blue-green algae, like chlorella, and contains 10 percent more protein than chlorella, as well as more copper and thiamine (vitamin B1). Spirulina helps to facilitate quick cell turnover, which can help your body in the healing process. It can also prevent candida overgrowth, which helps your skin recover from rashes and acne breakouts. Similarly, it also delivers all 9 essential amino acids your body needs for optimal function.
While fish are among the best known for of to get your omega-3s, algae is actually just as good of a source! When you break it down, fish eat algae, which give them these incredible nutrients. Omega-3s have been shown to reduce depression and anxiety (think gut-brain connection), increase dopamine (happy hormone), support heart health, and lower blood pressure.
These two algae also help in protecting and firming your skin, fighting off free radicals and improving the overall appearance of your skin through detoxification and boosting collagen production. It's going to help regulate your gut microbiome as well as pH which has many correlations to the skin.
How To Take Spirulina + Chlorella:
Tablets
Powder. This could be added to smoothies, protein bars/balls, lemon water or greens juice.
Liquid (Chlorella only). Same as above!
Like any food or supplement, there are good and bad qualities. Look for organic!
