As your friendly neighbourhood Naturopathic Doctor, I firmly believe that food is our best medicine. However, in our modern age, even the healthiest diet can sometimes fall short in providing all the essential nutrients our bodies need. Supplements are like our trusty sidekicks that help fill in the gaps and optimize our health and help us get the best out of our time here on earth. Here are my top supplement recommendations, including some from my personal supplement shelf, for vibrant health, longevity, and resilience.
1. Vitamin D: The Sunshine Vitamin
Vitamin D, often called the ‘sunshine vitamin’ is hard to come by in the Canadian winter due to the lack of sun exposure. Most people can benefit from adding this powerhouse nutrient crucial for immune function, bone health, mood regulation, and even hormone balance. I recommend taking Vitamin D3 with Vitamin K2 to ensure proper calcium absorption and utilization, keeping your bones strong and your cardiovascular system happy.
Shop our selection of Vitamin D supplements.
2. Omega-3 Fatty Acids: Brain and Heart Fuel
Omega-3s, found in fish oil and algae, are essential for brain function, heart health, reducing inflammation, and even supporting glowing skin. Since most diets are rich in inflammatory foods, balancing with a high-quality EPA/DHA supplement can work wonders. Look for a pure, sustainably sourced fish oil or plant-based alternative for optimal results.
Our top pick - Natural Factors RxOmega-3 Factors
3. Magnesium: The ‘Miracle’ Mineral
Magnesium is nicknamed the ‘miracle mineral’ because it’s involved in over 300 biochemical reactions in the body. However, most people are deficient in magnesium and could benefit from supplementation. A high quality supplement can support muscle relaxation, sleep, stress reduction, heart health, and even digestion. Since different forms of magnesium serve different functions, I often recommend Magnesium bisglycinate for relaxation and sleep, Magnesium Citrate for helping with constipation, and Magnesium L-Threonate for cognitive support.
Discover our entire magnesium selections at Lifestyle Markets.
4. Turmeric: The Ultimate Anti-Inflammatory
Turmeric, specifically its active compound curcumin, is a superstar for reducing inflammation, easing joint pain, supporting digestion, and promoting brain health. Bonus: it also supports a healthy gut microbiome! You can also brew yourself a golden milk latte, or experiment with turmeric’s flavor profile in your recipes!
Try the Natural Factors Turmeric & Bromelain Capsules.
5. Coenzyme Q10 (CoQ10): Cellular Energy Booster
CoQ10 is a vital antioxidant that fuels mitochondria (the energy powerhouses of our cells). It’s particularly important for heart health, brain function, and aging gracefully. Many of us could benefit from this supplement, especially if you’re taking statins for cholesterol, your levels of CoQ10 may be even more depleted. Opt for Ubiquinol, the more bioavailable form of CoQ10, for best absorption.
6. Probiotics: Gut Health = Whole Body Health
Recent research is showing us more and more that a thriving gut microbiome is the foundation of overall well-being. Probiotics help balance gut bacteria, improve digestion, boost immunity, and even support mental health. Since different strains serve different purposes, I suggest choosing a multi-strain probiotic.
7. Collagen: The Beauty and Joint Supporter
Collagen isn’t just about skin health (though it certainly helps with that youthful glow!). It also supports joints, hair, nails, and gut lining integrity. As we age, collagen production naturally declines, making supplementation a great strategy. Look for a high-quality hydrolyzed collagen peptide sourced from grass-fed bovine or wild-caught marine sources.
Choose from our selection of collagen options.
8. Creatine: Not Just for Athletes
Creatine is often associated with muscle growth and athletic performance, but it’s also a powerful supplement for brain function, energy production, and even healthy aging. Research shows it may help with cognitive support, reducing fatigue, and improving overall cellular energy.
Try Natural Factors Regenerlife Creatine
9. Zinc: The Immune Defender
Zinc is an important trace mineral that assists in immune function, wound healing, as well as skin health. It’s also crucial for hormone balance and reproductive health. Look for a Zinc Picolinate or Zinc Citrate supplement for the best absorption.
10. B Complex Vitamins: The Energy and Stress Busters
B vitamins are essential for energy production, nervous system support, and stress resilience. They help with cognitive function, mood stability, and even cardiovascular health. Since stress depletes B vitamins quickly, I recommend a high-quality B Complex that includes active forms like methylfolate and methylcobalamin for maximum absorption.
11. Vitamin C: The Antioxidant Powerhouse
Vitamin C is a must-have for immune support, skin health, and collagen production. As a potent antioxidant, it helps combat oxidative stress, supports wound healing, and enhances iron absorption. Since our bodies don’t produce vitamin C naturally, supplementing with a liposomal or buffered form ensures better absorption and gentle digestion.
While supplements can be game-changers for health, quality matters. Always choose third-party-tested, reputable brands to ensure purity and effectiveness. And remember, supplements work best when paired with a nutrient-dense diet, regular movement, quality sleep, and stress management.
As always, I highly recommend consulting with your health care provider to create a plan tailored to your unique needs before starting any new supplements.
Here’s to thriving in health and feeling your absolute best!
