day 11: b complex 

We hear a lot about B12 and it’s importance (I will be talking about that tomorrow) but there are more vitamins in the B family then just b12! It’s quite a big family actually… The b complex supplement is composed of multiple b vitamins, b1, b2, b5, b6, b7, b9 & b12. Each of these has a specify name and function it plays in our bodies! 

  • b1 (thiamine ): helps the body generate new cells 
  • b2 (riboflavin): fights free radicals & helps with red blood cell production.
  • b3 (niacin): aids in converting food we digest into energy as well as regulating the nervous system and digestive system. 
  • b5 (pantothenic acid): helps in production of hormones & breaking down fats & carbs for energy. 
  • b6 (pyridoxine): helps to fight infection, food metabolism & hormonal balance.
  • b7 (biotin): production of hormones (healthy hair, skin, nails) 
  • b9 (folic acid): plays are role in making & maintaining DNA, making of RBC & fetus development. 
  • b12 ( cobalamin but more beneficial is methylcobalamin- more on this tomorrow) : necessary to keep brain, nerve and blood cells working properly

As a vegan/ vegetarian it is common to be deficient in our B vitamins. My favorite brand for most vitamins is megafood and their B complex is great & vegan! 

Why I use it: 

I have been taking b complex vitamins for years mainly because I wanted to make sure I was getting enough. B vitamins are water soluble which basically means if you are taking excess it will just be excreted through your urine. Again hydration is very important! I take B every other day just to maintain adequate levels, I also take b12 daily. The benefits of b vitamins are endless! 

When to take it:

The best time to take it is with a meal, so whatever works best for you! Other then that there are not really any restrictions. Always talk to a health care professional about the amount that is right for you! 

How it can help you: 

  • stay mentally sharp 
  • prevent cardiovascular disease
  • promotes strong bones 
  • increase energy 
  • preserve vision
  • increase mood
  • decrease risk of cancer 
  • have a healthy pregnancy 
  • healthy growth
  • lower cholesterol 

*most facts are from here & here * 

day 10: algae omega 

Algae omega is a vegan source of omegas made to replace fish oils. I get this from nordic naturals and I love it. It has significant amounts of EPA and DHA which is hard to find in a lot of vegan/vegetarian omegas. EPA is the most important omega to reduce cellular inflammation and DHA aids in brain functioning among other things. 

“EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation. EPA and DHA have been linked to promising results in prevention, weight management, and cognitive function in those with very mild Alzheimer’s disease.” 

(info from above found here

There is also a great article here that goes more in depth about why we should take omegas, and how much depending on our age.

Why I take it:

I have always taken a fish oil or type of omega3 for awhile and when I went vegan I knew I was going to have to find something to replace it. I was so happy to find that Nordic naturals made this, it’s really good quality and I always trust their products! 

Omega 3s are another supplement that is really important for overall health. Most likely you are not getting enough of them, and adding a supplement a few times a week can make a huge difference! 

When to take it: 

It is best to take this with a meal as it helps your body absorb it better. I think this goes for most supplements, either a meal or large glass of water/nut milk. It is also suggested that it can slow down the metabolism of other medications/supplements so taking it with dinner might be your best bet or anytime you aren’t taking anything else. 

How it can help you: 

  • lower cholesterol
  • depression
  • anxiety
  • ADHD
  • cancer
  • diabetes
  • inflammation
  • arthritis
  • infertility
  • IBD (inflammatory bowel disease)
  • alzheimer’s disease
  • macular degeneration
  • skin issues (eczema and psoriasis)
  • supports healthy weight loss 
  • healthy pregnancy 
  • aids in athletic recovery 
  • can help thicken and strengthen hair and nails 

day 9: chlorella 

Yay algae! Chlorella is a type of blue green algae, similar to spirulina. This super food helps you lose weight, detox heavy metals and boosts energy! It plays a role in healthy hormone function, cardiovascular health, detoxing, decreasing blood pressure, lowering cholesterol levels, and aids in the negative effects of chemo & radiation. It is also high in chlorophyll, which I LOVE and will talk about later! 

Why I take it:

I mainly take this for daily detoxing purposes but I also love the fact that it aids in healthy hormone function! I take it in pill form, although you can also drink it. I forget the brand I use because I threw away the box and only have them in this little silver bag and I know the serving size is 10. I did buy it at whole foods and I know they have a few options if you have never tried it! Refer to the link on chlorella or talk to your health care provider (etc) about what would be the best for you! 

When to take it:

I try to take this in the morning just to start my day off right. If I am doing any type of extra detoxing (acupuncture, cupping,, massage, yoga, etc.) then I will take this before along with chlorophyll and lots of water! It also helps me to take it the morning after I’ve been drinking, although I try not to drink alcohol I do occasionally and when I do I have to make up for it! Thanks chlorella ❤️ I personally love the taste of both chlorella & chlorophyll but if you don’t then I would suggest the pill form. 

How it can help you:

  • detoxing daily
  • detoxing heavy metals
  • weight loss
  • healthy immune system
  • anti aging 
  • cancer fighting 
  • chemo & radiation detox 
  • lowers blood sugar
  • lowers blood pressure
  • lowers cholesterol 

day 8: dong quai 

I started using dong quai about a month ago, it is major for reproductive health in both men and women. 

This is a traditional Chinese herb best known for balancing estrogen levels, treating anemia & iron deficiencies, replenishing and increasing blood volume, boosts male and female fertility, eases cramps and PMS, increases circulation, improves in detoxing and skin clarification! 
Why I take it:

It first caught my eye because it balances estrogen levels which I believe I have high levels especially at certain times in my cycle. I also had low iron and was anemic when I got blood work done about 6 months ago, I just got it done last week and everything is perfect now! I also occasionally experience PMS, cramping and hormonal acne which has gone down significantly. 

When to take it: 

You can actually take this multiple times a day or you can get it in tea form. It is best to talk to your health care provider about what would work best for you. I take 1-2 of these every other day, occasionally every day. As I mentioned before it all depends on how my body is feeling and what I’m eating. 

How it can help you:

  • balance estrogen levels 
  • increase fertility 
  • treat PMS
  • treat menstural cramps 
  • treats skin conditions (acne, eczema, rosaeca) 
  • treats alopecia 
  • increases mood 
  • can regulate menstural cycle especially after getting off the pill
  • teats iron deficiency & anemia 

day 7: fenugreek 

Fenugreek is most often known for aiding in breastmilk production for mothers who breastfeed but there is a lot more to it then just that! Fenugreek is an herb and most often it’s seeds are used for medicinal purposes. It has a bitter yet maple syrupy taste to it and I find that if I take to much I will actually start to smell like it (very weird) ! Fenugreek is great for breastfeeding, the health of babies but also for grown men and women! 

Why I take it:

I originally was instructed to take this from my Ayurvedic practitioner. She had me taking it before meals to balance my blood sugar and also to help me feel full. I also learned about its anti inflammatory properties and the role it played in hormonal balance

I take this in pill form now but there are many different ways you can take it. In the beginning I would let about 1tsp of fenugreek seeds soak in water and then I would drink the water with the seeds before meals. It helped me feel full and not have as many cravings. 

Now I take it every other day to help balance my hormones. 

When to take it: 

If you want to take this to balance your blood sugar and help with cravings then it is best to take it in the seed form (not powdered) and let it soak in water for a few hours and then drink about 30 minutes before you eat.

For hormonal balance I take it in the morning, typically two capsules every other day. It all depends on my body. As I mentioned in the beginning if I take to much of it I will actually start to smell like fenugreek, which is really a bad thing but that tells me that I am taking too much and my body most likely isn’t using it all. At which point I cut back for a day or so. 

How it can help you:

  • improve exercise performance 
  • helps overcome eating disorders
  • lowers inflammation 
  • promotes milk flow in breast feeding 
  • balances hormones 
  • increases libido in men 
  • lowers cholesterol
  • lowers blood sugar 
  • improves digestive issues 

day 6: rhodiola rosea

Rhodiola is a super lovely adaptogen, I take it in pill form typically although you can also get it in a powder (i also use it in moon juices brain dust blend). I just have a lot of powders right now and I find it easier sometimes to take it in pill form because I can do it every day.
Anyway this adaptogen is referred to as “the golden root” and has been around for centuries. It is most commonly used for endurance, fighting fatigue, physical strength, depression, lowering cortisol, burning belly fat and improving brain function! 

Why I take it:

I basically take it for all of the reasons listed above but mostly for lowering cortisol and energy/brain clarity. As mentioned in previous posts, I had chronic high stress for months with no relief and had to make some changes and fix myself up, which I am still working on! If I can remember to take this in the morning then I do because it gives me this light little buzz, almost like coffee but “smoother” (if that makes sense). Yet since I have been experiencing a bout of insomnia I try to avoid it after 2pm! 

When to take it: 

Insomnia or not it is best to take it in the morning. The powder form is perfect to add to your morning smoothie or matcha! I added it to my matcha this morning to make sure my head is in the right place for my NCLEX exam in a few hours! Great energy before a work out or any big event. 

How it can help you

  • burn fat (I’m looking at you ketoers)
  • lower stress hormones 
  • treat depression
  • increase energy 
  • improve brain function (bye bye brain fog)

day 5: magnesium 

I have such a love for magnesium, like zinc I feel like it really does not get the love it deserves. Also magnesium deficiency is one of the leading nutrient deficiencies in the world! (If I were you I’d click on the magnesium link and see if you have symptoms of deficiency) Magnesium is involved in over 300 biochemical functions in the body!! 

There are many kinds of magnesium but the two that I take are:

Magnesium chelate– 
I only started taking this about a year ago because my NAET doctor initially said my stomach wasnt ready for it. After a few years (yes years) of healing my stomach is now about to digest and use magnesium in this form. This type of magnesium is much easier absorbed by the body as it is the kind that is more commonly found in foods. 

Magnesium chloride oil
 -I took this for years because my stomach was unable to properly digest and use the magnesium (if you notice that magnesium goes right through you). I would recommend this for anyone who has never taken magnesium but of course use with caution and start with a very small amount ! This is a topical oil that is applied and absorbed through the skin and directly into the blood stream. This is also great for sore muscles, you can rub it on and it helps with the pain and muscle recovery.

Note: it leaves behind a white salty powder on your skin but this is good. Your body is absorbing the magnesium and the powder is just the left over chloride salt. If you notice that your skin is quickly absorbing the oil and leaving behind this salt then you are most likely deficient! 

Why I use it:

So that my body can properly function! This is something that I try to take every day unless for whatever reason I feel like I don’t need it. It helps with blood sugar issues, increases energy, and aids in digestion among many other things! 

I take the mag chelate now but I also use the spray especially after a hard work out. My muscles loveeee it. The spray can also be used as a deodorant. 

When to use it: 

I take the pill form daily in the morning. I also will take it at night to help promote a restful sleep. I still use the spray ( you can also find lotions) and I use this on sore muscles after working out or under my arms right after I shower.
How it can help you:

  • Overall wellbeing & maintaining optimal bodily functions 
  • Regulates calcium levels 
  • Regulates potassium levels 
  • Aids in digestion 
  • Relieves constipation 
  • Calms nerves 
  • Treats insomnia ( I’m sure you’ve heard of calm before ) 
  • Increases energy (over time) 
  • Relieves muscle aches and spasms 
  • Prevents migraines 
  • Good for heart heath 
  • Helps prevent osteoporosis 
  • Promotes restful sleep 
  • Deodorant 

day 4: zinc 

 Zinc is an essential trace element (metal) that I don’t think gets enough credit. Zinc is extremely important, it helps with hormone production, growth, cell repair, immune health, and is involved with digestion. 

Why I take it:

Hello hormonal production! If you see my instagram or other blog posts you probably know that I am currently trying to balance my hormones. After nursing school I know my cortisol levels were wild and so was everything else. My lab tests were coming back as showing I had hypothyroid among other imbalances, this came as a shock to me and really got me focused on my hormones. My most recent blood results didn’t show any signs of a thyroid issue or any other issues! I must be doing something right. Also my period/cycle has been a serious roller coaster but that is still a work in progress. 

Slowly but surely I feel my body calming down and regulating. I know it took me awhile to get to where I was so it will take me equally as long if not longer to be at optimal health. Back to the important stuff, just know that if you are even slightly deficient in zinc it can cause hormonal imbalances. 

When to take it: 

I do not typically take this everyday, although you can. It is best to talk to your doctor or health practitioner about what will work best for you. I try to take this every other day. I also make sure to eat foods with zinc in them. There are a few options out there but if you are on a vegan keto diet the best options are:

  • pumpkin seeds
  • sunflower seeds
  • chia seeds
  • hemp seeds
  • nutritional yeast 
  • click here for more!

How it can help you:

  • Balance hormones 
  • Fights free radical =slows down aging process 
  • Increases fertility 
  • Decreases risk for diabetes
  • Increases immunity 
  • May help fight cancer 
  • Supports blood vessels & heart health 
  • Supports liver health 
  • Aids in nutrient absorption & digestion 
  • Helps with muscle growth & repair

Please click on the link for zinc! Dr.axe is great, I always read his stuff and attach his links to most of the supplements I talk about. This one in particular is important because it talks about signs of deficiency, foods that contain zinc and how much is recommended! 

**Note vegans and vegetarians are at highest risk of zinc deficiency!

day 3: collagen builder 

Collagen is a major protein in the body. I know many of us know about it in regards to our skin but it actually does a lot more then just keep us looking young. Collagen is a major aspect of what holds all of our muscles, bones, skin, blood vessels, tendons and even our organs together! Collagen is so important! 
I only started taking this collagen builder when I went vegan although I should have started much sooner. When I made the switch to vegan I was already mostly eating vegetarian except for chicken and turkey here and there. The new change that I was going to be lacking was a lack of collagen. (As it is typically found in meats, fish & eggs) Prior to going keto I used this collagen builder that was a liquid and I really liked it, I felt like my body would sometimes crave it. But it has sugar so I made a switch. Now I take Reserveage Organics Plant Based Collagen Builder
Why I take it:

I take it because we all need it! Collagen is so important in full body health as well as preventative health. This is something that I try to make sure I take everyday because I don’t get a lot of it through diet alone. The reasons I take it are honestly endless. While taking it though make sure you are taking or eating vitamin c as it aids in the conversion! 

Information from the site:

  • Ceramosides – Proprietary plant-based lipids that help retain moisture for smooth and supple skin.
  • Amino Acid Blend – With glycine, proline and lysine, this blend helps support pro-collagen activity.
  • Vitamin C – Derived from organic Amla Gooseberry extract, this vitamin C provides antioxidant and co-nutrient support for healthy collagen production.
  • Silica – A natural bamboo extract standardized to 70% silica provides additional co-nutrients for collagen support.
  • White Tea – A natural source of polyphenols, white tea provides antioxidant protection.

Together, the natural ingredients of Collagen Builder provide synergistic support for collage production, free-radical protection and hydration, helping skin look beautiful at any age.

When to take it:

The suggested serving size is two capsules, sometimes I will take both of them in the morning or one in the morning and one later in the day. It all depends on what I’m eating and how much time I have. 

How it can help you:

  • improve skin health 
  • reduce cellulite & stretch marks
  • improve hair health 
  • strengthen teeth & nails 
  • reduce joint pain 
  • reduce negative effects of aging on joints 
  • helps gain lean muscle mass (in turn increases metabolism ) 
  • keeps your liver healthy 
  • can help with leaky gut syndrome 

      Most information was found here, check it out for more details! 

      day 2: whole body defense 

      I get this from Gaia and it has Echinacea, Astragalus and Larch with Maitake mushroom extract. This combo is pure gold: 
      Echinacea boosts the immune system, can be used as a natural pain killer, may relieve mild constipation, is antiinflammatory, improves certain skin problems, relieves upper respiratory issues, and fights infection! 

      Astragalus is an adaptogenic herb best known for lowering cortisol (yes please!) it is antiinflammatory, immune boosting, slows growth of cancerous cells, protects cardiovascular system, regulates/prevents diabetes and illnesses associated with diabetes, good for the kidneys, antioxidant & antiaging, heals wounds, can alleviate negative side effects of chemotherapy, treats common cold & flu, and can beneficial for asthma patients! I mean.. wow 

      •larch (arabinogalactans) is a type of polysaccharide & dietary fiber that is known for boosting the immune system. It is also a prebiotic so it is good for gut health! It helps to fight off bacterial and viral infections and is also thought to prevent cancer because it can activate natural killer cells!  

      maitake mushroom lowers cholesterol, lowers blood sugar levels, immune benefits to help fight infection, may inhibit cancer formation & aid in chemotherapy use, increased vitamin d3, antioxidant, copper, potassium & amino acids! 

      Why I take it:

      I started taking this towards the end of nursing school, after not taking care of myself for almost a year and being under chronic stress. Needless to say I was really feeling it. I mainly took it to help manage my stress and cortisol levels which I knew were through the roof (I didn’t need a blood test for that). Yet along with managing my stress & immune system I get all of these other lovely benefits! 

      When to take it:

      I typically try to take this in the morning so that by body reaps the benefits throughout the day!

      How it can help you:

      • the possibilities are endless…
      • lowering cortisol levels 
      • overall immune wellness
      • lowering cholesterol
      • anti aging 
      • preventing cancer & other diseases
      • managing cancer & other diseases
      • i am convinced that this magic little pill might be able to turn you into a mermaid… ill keep you posted