**DISCLOSURES: The Mint Sweater is not a doctor or health care professional and is not offering health advice or consulting. Please note that within this post is not professional advice. Please consult your doctor before taking any new vitamins or supplements. By reading this website, you acknowledge that you are responsible for your own health decisions. Do not take anything from any website, including this one, and try it without proper research and medical supervision.**

If you’ve ever read Lauren Graham’s Talking as Fast as I Can book then you definitely can relate to the fact that with all the information out there on vitamins and supplements and self-care that no one really knows what is right and what is wrong anymore.

Simply as Lauren puts it, “Over the years, I’ve been told that meat is an important protein; meat is bad for you; the best way to lose weight is to eat a high-protein diet; the best way to lose weight is to eat a vegan diet; juicing is good for you; juice cleanses are pointless; yogurt helps your digestion; yogurt has no impact on your digestion; consuming fat helps you lose weight; all fats should be avoided or used minimally; calcium from dairy is good for you; dairy is bad for you; gluten is no problem for people without celiac disease; everyone should be gluten-free…AND don’t forget to also be very very very worried about GMO’s! And don’t drink just any water either: tap water is obviously poisonous, but beware of BPAs in your bottled water that addresses your pH levels. Also, I’ve learned it’s not enough to just work out vigorously three to five times a week, because your body is smarter than you are and quickly adapts to any athletic activity you do repeatedly, rendering your efforts almost useless.” (Lauren Graham, Talking as Fast as I Can)

AND THAT was the shortened condensed version.

If you’re anything like me, you can totally relate to Lauren and find it truly quite hilarious how big of a mumble jumble mess it all is!

It really does leave us with the question, so where do we start? How do we know what vitamins to take?

For me, I started by seeing a Naturopath. After discussing my health, reviewing the vitamins I was currently taking and which ingredients should be avoided, and running a blood panel she told me what vitamins were right for me and how to find them. 

I’ve spent years taking the time to see how my body does with different vitamins and I’ve learned what were the best vitamins to take daily and how often. Today on the blog, I’m going to share with you my core daily vitamins, what they do and why they help me. 

My first tip before we dive into my list is, always start with a low dosage and be sure to take them consistently. I have discovered, with my own body, that a low dosage consistently is what really provides that stable balanced feeling within me. I honestly have never felt the need to up my dosage on vitamins, but every person’s body is different. Find out what works for you and always, always consult your doctor before taking any vitamins or changing your dosage.

Marnie’s Vitamins & Supplements:

5 HTP:

5 HTP is like the shoulder I lean on of my vitamins. The strong bones of the foundation of my home, my temple. 5 HTP is a natural anti-depressant. The specific 5 HTP I take also contains Vitamin B6 to help Serotonin production. Basically, it helps me fight off my depression every day by helping my body boost my serotonin levels. 5 HTP is known to help people struggling with depression, anxiety, and insomnia. For me, 5 HTP helps me take the edge off the symptoms of depression so I can be more functional, such as being able to get out of bed and tackle the normal tasks of everyday life. If you feel like life is weighing down on you, your chest is heavy, and getting out of bed and going through the motions of your day is preventing you from living a normal life then 5 HTP might be something to look into adding to your daily vitamin routine. 

Magnesium:

Magnesium is one of those vitamins that have a BAJILLION benefits. For me, it really is almost a multi-vitamin replacement. If you were to start taking any vitamin I would start with magnesium. Magnesium is a priority for me. BUT with that said, it is definitely one to start on a LOW dosage. This is one you definitely want to get a blood panel and check your levels of magnesium before taking. Magnesium is high on the priority scale because, in a general sense, it helps support your body to be calm and relax. Magnesium can help relieve muscle aches and pains along with reducing anxiety and depression. Also, magnesium can help you sleep better, boost your mood, and help with blood pressure and blood sugar levels. For me, magnesium really helps my body to feel balanced, relieve the tension in my body and therefore helps me to be less irritable. 

OptiFerin-C:

My naturopath was the one who got me onto OptiFerin-C. I take OptiFerin-C to keep my iron levels stable as I am not low on Iron but my levels can go from the top of the normal scale to the bottom sometimes. I like to take things in low dosage consistently so my body can learn to rely on having that stability of nutrients it needs. OptiFerin-C is not just good for iron, my particular one also contains Vitamin C and Calcium. This blend is for supporting red blood cell function and energy production. As you read in the first vitamin, 5 HTP helps serotonin production to help boost your mood if you are fighting depression. Another common symptom of depression besides your mood is low energy levels. This combination helps my body gain some energy to, also, help me get through those everyday tasks. If you are a woman who wants a good source of iron to help you feel balanced and give you a natural way to add some energy, then OptiFerin-C is a great option. 

Melatonin:

Melatonin is my sleep aid. My sleep crutch really. I cannot sleep without melatonin. To me it’s magic, every night I take it and within thirty minutes I am able to fall asleep. I’m no different than everyone else, I am one of those people who lay in their bed all night with their minds going a mile a minute. My brain is most active the second I lay in bed and try to go to sleep. Melatonin is my insomnia combat warrior. I do however recommend you create a bedtime routine to incorporate melatonin into for the best results. Having a set routine you do every evening helps train your mind and body to prepare and shut down for rest by being triggered by actions you do every night before you sleep. For instance, taking a warm/hot shower, putting on your PJ’s, brushing your hair and teeth, maybe go through a skincare routine, and then take your evening vitamins such as melatonin, turn the lights off, lay in your bed, and allow yourself to feel sleepier and sleepier as you work through that routine so when you do go in to bed your mind and body will already be working towards rest. The combination of melatonin and an evening routine will over time help you to find more peace at bedtime and hopefully restore you to find more restful sleep.

CALM, Magnesium: 

CALM is a well-known source of magnesium, you may already be familiar with it or heard of it before. Calm is typically a powder you add to your water or tea. This is a powder form of magnesium and more of a dietary supplement unlike the magnesium listed above. Both are magnesium that provides similar benefits such as stress relief, muscle relaxation, and helps your body balance your brain’s functionality and nervous systems and even regulate blood pressure levels. You may not need both magnesiums, definitely check with your doctor for which one might serve you best. For me, I take the magnesium above every day and only take this powder before bed with some tea on nights I feel extra drained or overly stimulated with stress that I need to unwind before bed. I suggest keeping both on hand and maybe giving one a try then switching to see which one feels best with your body.

Uplift: 

Uplift is a dietary supplement to help emotional support that contains a blend of nutrients such as Vitamin B6, Vitamin B12, St. Johns Wort Extract, Rhodiola Rosea Extract, Ginkgo Biloba Extract, and Lemon Balm leaf extract. Uplift is a mood support from traditional herbs like St. John’s Wort that helps the serotonin production in the brain and Ginkgo which helps blood flow to the brain. You may not need 5 HTP, OptiFerin-C and Uplift. Talk to your doctor and find out which one or combination of them will work best for you. I feel depending on your level of energy and low moods, if you’re anything like me the combination of the three is needed for everyday function. I like to take Uplift in the morning to start my day off right, while I take 5 HTP and OptiFerin-C in the evening. 

Probiotics:

Probiotics are essential in helping balance the good and bad bacteria in your digestive system. They are the helpful bacteria that live mostly in your gut along with fighting pathogens and yeast that can harm your immune system. Taking probiotics regularly can reduce the risk of health problems such as inflammatory diseases. When it comes to your gut there are good and bad bacteria living inside your stomach, sometimes the good bacteria is overrun by the harmful bacteria, therefore, causing bacteria and toxins to harm the body.

According to an article by MYDOMAIN, “The concept is that if we have an unhealthy, unbalanced gut environment, toxins can be released into the bloodstream and cause inflammation throughout the body. This shift in gut flora and the subsequent inflammation can cause a flare-up in the skin of those who are predisposed to acne, eczema, or rosacea.” If you have a sensitive stomach or prone to inflammation or want to overall help your body maintain a balanced and healthy gut, Probiotics are a great place to start after eating a well-balanced diet. Probiotics for me help my stomach and skin inflammations and take the edge off my sensitive stomach. 

Adrenal Daily Balance:

I also wanted to include one last vitamin I have recently added to my daily vitamin regimen. While I have normal adrenal levels, I still like to take a low dosage of adrenal daily balance to help support and regulate my adrenals. Adrenal vitamins, such as this one, are just a daily balance contain a natural blend of vitamins and herbs to support your body to reduce stress and probiotics to support digestion. Adrenal support can help boost your mood and energy levels. Simply, when you are under a lot of stress that causes wear and tear on your body, for instance, your immune system, leaving your body struggling to fight harder. Taking a small dosage of vitamins such as Adrenal support, can help your body function more optimally, fight off fatigue, and heart problems such as high blood pressure. For me, I love taking Adrenal Daily Balance in the morning to help me get my day off to a good start and regulate my energy throughout the day.

….

With all vitamins definitely do your research, educate yourself, and learn about their health benefits and how they work with your body. 

Always, always consult your doctor before adding or making changes when it comes to consuming vitamins and dietary supplements. 

Building a regular routine of daily vitamins and supplements that can support your energy levels, mood, reduce stress, regulate your gut health, boost your immune system, and overall help your body to function at its best is definitely something worth taking the time to cultivate and implement into your life.

There are a lot of different vitamins and supplements and brands out there and it may take time to find out what works best for you and your body, but you, your health, are worth that time and investment. 

Hopefully learning about my routine, what I take and why I take it and how it helps me and my body will give you a better idea of being aware of what your body needs and where to start in providing for your body. 

Whether that be energy, mood-boosting, sleep support take a look into the options that are available to you to support your daily life.

If you are struggling to be able to go through the regular movements of daily life, I highly recommend you see a doctor and talk about some options for you. There are vitamins and supplements that may help you restore your health, balance, and overall wellbeing.

Just remember low-dosage, consistently, and under your doctor’s supervision for optimal results!

Do you have a regular routine of vitamins and supplements you take? Share with us your favorites in the comments below.