Today, I offer you my list of must have natural remedies and supplements for body, mind and soul. Ones I take consistently. I’m sharing this because taking care of our health is essential to living a long and vibrant life.
I write to help others, to educate, and to (perhaps) tantalize you to look at our world of natural God-given “medicines.” We are blessed to have them at our fingertips. (Not to mention, I’ve been asked for this list more than a few times.)
My daily regiment includes 13 capsules, tablets, drops or gel caps. Seems like a lot. Right! I don’t take them all at once.
I take them throughout the day — morning, noon, and evening. Some on an empty stomach, a few just before I eat, others with meals. So, it’s only a few here and there at a time.
There are also other supplements I take on an as-needed basis, such as echinacea at the change of seasons, and if I get sick, and to get better faster, I take elderberry and zinc. I won’t be mentioning those here since I don’t take them daily.
So, let’s get started!
First up, natural remedies and supplements I take in the morning:
I take the following three supplements every morning without fail…
Ashwagandha is an ancient herb that has been used for its medicinal properties for centuries.
This amazing herb is widely known for its countless health benefits such as reducing stress and anxiety, improving brain function, fighting depression, and combating inflammation.
The compounds found in Ashwagandha have been proven to help people cope with stress and reduce cortisol levels in the body. It also enhance memory, reaction time, and cognitive function.
Additionally, Ashwagandha has been known to boost the immune system, which helps protect against several diseases and infections.
→ Why I take it…
My main reason is that it makes me feel so good! Happy, energized, peaceful… like nothing can or will go awry! I’m also sleeping better! The other benefits are nice, too.
How much do I take? One 125-mg capsule / day (on an empty stomach).
Update: I just bought a new round of Ashwagandha root, and went with organic liquid “drops” instead of capsules. One less pill to take, and it has a nice taste. Thought you might be interested!
2. B1, 6 and 12
You are probably aware of the benefits of individual vitamins like B1, B6, and B12, but let me tell you why I take all three in one convenient liquid supplement.
A combination supplement with these vital B vitamins can offer a range of health benefits, including
- supporting energy levels
- cognitive function
- nervous system health
- cardiovascular health
These vitamins work synergistically to help your body function optimally and mitigate the negative effects of stress.
→ Why I take this…
Because of all the benefits above, but most especially for more energy and sheer “willingness” (dare I say desire) to do stuff! (Get my drift?)
How much do I take? I buy the sublingual drops, and started at the recommended 0.5 mL (ten drops) but it was “too much” because it interfered with my sleep. I now take 0.25 Ml (5 drops) as early as possible on an empty stomach. With this self prescribed dosage, I get day energy, but not sleepless nights!
3. Prebiotic Fiber
I add this to my morning coffee, and then to my first glass of iced tea later in the morning. I also often mix it into whatever I cook for dinner.
It helps avoid digestive discomfort, bloating, and irregular bowel movements.
Prebiotic fiber acts as food for beneficial bacteria that already exists within our gut. It allows them to flourish and promote healthy digestion.
Not only can prebiotic fiber aid in the absorption of nutrients from our food, but it can also improve our immune function and reduce inflammation in the gut.
Because it supports the all-important gut! Nuff said?
(FYI, I only take Just Better. Fiber* because in my opinion, it’s just the best! → *not an affiliate link!)
How much? I take smaller amounts than most recommendations – one rounded teaspoon 3 to 4 times per day – because that’s what works best for me. After you try it for a while, you will know what works best for you.
Next, I take these natural remedies and supplements with a light lunch:
I generally “snack” my lunch, such as having a smoothie, or yogurt, or a few cheese and crackers.
4. Glucosamine Chondroitin
This is the dynamic duo of joint health.
These two compounds work together to promote healthy cartilage, reduce joint pain, and improve flexibility.
Glucosamine is a naturally occurring substance in the body that helps build and repair cartilage, while chondroitin helps to prevent cartilage from breaking down.
Together, they pack a powerful punch!
Research has shown that supplementing with glucosamine chondroitin may help to alleviate the symptoms of osteoarthritis, increase joint mobility, and improve overall joint health.
→ Why do I take it?…
I have some issues with joint pain, and this helps a lot!
How much do I take? Two capsules per day of 100mg Glucosamine, and 150mg Chondroitin, plus 200mg of Boswellia, and a few other smaller quantities of Tumeric, Quercetin, Methione, MSM and Bromelain. While I don’t need to take these with food, I take one with lunch and the other with dinner — just to break up the amount of capsules I take at one sitting.
5. Hawthorn Berry
Hawthorn berry, a small, but mighty fruit, is a powerhouse of health benefits.
Hawthorn berry has been used for centuries to support heart health and circulation. Its high antioxidant content has also been shown to reduce inflammation and promote healthy blood pressure.
This potent berry also possesses calming properties that can help soothe anxiety and promote restful sleep.
I take Hawthorn to improve circulation. Considering how long I have worked sitting at a desk all day, I can use all the help I can get!
How much? I take one 565mg capsule once per day.
As its name suggests, the horsetail plant is quite distinct in appearance. But beyond its unique exterior lies a treasure trove of health benefits that have been utilized for centuries.
This natural remedy is rich in silica, which has been found to promote strong bones, healthy skin, and vibrant hair.
Horsetail also boasts anti-inflammatory and antioxidant properties that can help prevent cellular damage and support immune health.
It has even been linked to improved cognitive function and memory retention.
Strong bones, healthier skin, long healthy hair! Who doesn’t want that? But let me say this… Until I started taking Horsetail, my hair grew very slowly, and I could never get it very long. Now my hair is more than half way down my back and still growing. Woohoo!
How much? One 500mg capsule per day.
7. K2 + D3
These two nutrients have been making waves in the health community for their numerous benefits when paired together.
Vitamin D3 is famously known for its ability to support bone health and keep our immune systems running smoothly.
But did you know that vitamin K2 is just as important – if not more so – when it comes to bone health and cardiovascular function?
When K2 and D3 are taken together, they work to support healthy calcium metabolism, which directly impacts the health of our bones and even our teeth.
And that’s not all – research has shown that K2 and D3 may also play a role in reducing inflammation and supporting overall heart health.
→ Why do I take it?…
Stronger bones, and cardiovascular support. Perhaps it’s the vitamin D3, but I simply feel healthier.
How much? One tiny soft gel capsule, once per day. It has 5,000Iu of D3, and 100mcg of K2.
8. Acai Berry
The Acai Berry, a tiny fruit native to the Amazon rainforest, carries an impressive reputation as a superfood with numerous health benefits.
The fruit is high in antioxidants, fiber, and heart-healthy fats that help fight inflammation, promote gut health, and boost brain function.
Some studies even suggest that Acai Berry consumption improves cholesterol levels and reduces the risk of chronic diseases such as diabetes and cancer.
This superfood has also gained attention for its potential weight loss properties.
While more research is needed to fully understand its unique attributes, there is no denying the Acai Berry’s potential as a nutritional powerhouse that can play an important role in promoting overall health and wellness.
You can eat the fruit for the best benefits, such as fiber, or take the supplement, which is what I do.
Because it’s a “nutritional powerhouse” and I love that it “boosts” brain function, as well as all the other good things it does.
How much? One 500mg capsule per day.
9. Beet Root
Beet root, often overlooked in the produce section, has some incredible health benefits.
Packed with vitamins A and C, fiber, and potassium, this vibrant root vegetable can do wonders for your health. It’s great for your heart, for starters!
The nitrates found in beets help to reduce blood pressure and improve blood flow.
Not only that, but beet root has also been shown to enhance physical performance and reduce inflammation throughout the body.
→ Why do I take it?…
I sometimes have more stress than I need (LOL) and the result is higher blood pressure. So, I started taking beet root capsules, and I still take it to help control my blood pressure (along with my prescription). I have a very low tolerance for most prescriptions, so the one my doctor prescribed is quite low dose, and together with the beet root, it works well to keep it under control.
How much? One 300mg per day, though I’m not all that consistent with it. Sometimes, eliminating one or two natural remedies or supplements just feels right (euphemism).
With dinner, I take the following natural remedies and supplements:
Coenzyme Q10, or CoQ10, is a vital nutrient that our bodies naturally produce.
Studies have shown that supplementing with CoQ10 can have a variety of health benefits, including increased energy, improved cardiovascular health, and a boost to overall immune health.
Its antioxidant properties allow CoQ10 to effectively fight harmful free radicals, which can lead to various illnesses and diseases over time.
In addition, CoQ10 has been found to help improve muscle function and may aid in preventing or slowing the progression of certain neurodegenerative disorders.
Because it slows progression of brain disorders, which I hope never develop! And it helps improve overall health, giving your body a helpful boost. It’s a great way to support your body’s natural functions and promote long-term wellness.
How much? One 30mg capsule per day.
This spice has been used for centuries in traditional medicine and has recently gained popularity among those seeking a natural way to combat inflammation, improve immune function, and support cognitive health.
The active ingredient in Turmeric, called curcumin, has been shown to have powerful antioxidant and anti-inflammatory properties.
It’s a simple addition to your daily routine that can provide a wide range of benefits for your body and mind.
Tip: Turmeric and black pepper may seem like an unlikely duo, but these two potent spices share a powerful synergy when combined. You see, curcumin is not easily absorbed by the body on its own. Enter black pepper, which contains piperine, a compound that enhances the absorption of curcumin by up to 2,000%.
To improve my overall health and wellness.
How much? One 150mg tablet per day.
12. Magnesium Complex
This is a mineral supplement that delivers more than just one benefit. It has Magnesium CoOxide with Citrate and Glycinate.
This unique combination offers a variety of benefits that can improve overall health and wellness.
- CoOxide is a highly bioavailable form of magnesium that is easy for our bodies to absorb.
- Citrate is another form of magnesium that supports healthy digestion, and glycinate promotes relaxation and sleep.
→ Why I take it…
Because together these forms can support everything from muscle health to improved brain function.
How much? One 500mg capsule per day.
13. Green Tea
Not only is it packed with antioxidants that can help protect against chronic diseases like cancer and heart disease, but it also contains a natural caffeine boost that won’t leave you feeling jittery or anxious like traditional coffee can.
→ Why I love it…
As someone who is always on the hunt for ways to live healthier, drinking green tea was a no-brainer.
How much? Okay, so here’s the deal… I love iced tea (not bottled tea). I’m actually “known” by friends and family as the BEST iced tea maker! I have to agree. When I added green tea to my list of natural remedies and supplements in this post, I wanted to specify that I make a tea blend with organic green and black teas.
To me, all “true” tea is good. After all, green, black, and oolong (a blend), all come from the same plant – Camellia sinensis. (See my article about it here.)
How much? I drink three glasses every day, with ice. It counts toward my 8 glasses of water per day!
In closing, I want to mention…
Supplement dosage recommendations often appear to be a one-size-fits-all solution, but the truth is that everyone’s body is unique. (Remember, I had to adjust my B vitamins!)
Just because a label suggests one dose doesn’t mean it’s the optimal amount for you.
Factors like weight, age, and preexisting health conditions can all impact how your body processes and absorbs supplements.
That’s why it’s important to listen to your own body and pay attention to how you feel when taking supplements.
If you’re unsure what dosage is best for you, consult with a healthcare professional who can provide personalized guidance based on your specific needs and goals.
Don’t forget you need to report to your doctor about any supplements you take because they could interfere with prescribed medications! (Yes, my doctor knows!)
Remember, supplement recommendations are just that – recommendations. It’s up to you to find what works best for your body and overall health.