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Top Supplements for Wellness

Do I need to take supplements if I want to stay healthy?

My answer is, sort of.  Many of our diets are deficient in key nutrients and studies have shown fruits and vegetables to be lower in nutrients than in the past due to the mineral depleted soils that they are grown in and longer travel/shelf time.  Vitamin D3, for example, is very hard to get from diet alone. Today, supplementing with this vitamin is pretty much standard care even among medical doctors.  Another example is iodine, which may need to be supplemented if you do not eat enough seaweed or seafood.  So while it’s not necessary to have a cupboard full of vitamins, supplementing to fill in holes in your diet is important.

My Top Recommendations

  • Multi-vitamin or “Green powder” with concentrated fruits and vegetables
  • Probiotics or probiotic rich foods daily (kefir, yogurt, kombucha, cultured vegetables, miso)
  • Vitamin D3
  • Fish oil - containing the essential fatty acids EPA and DHA.
  • Fiber – aim for 35 grams/day. Add 1 tbsp of seeds/day or fiber supplement to reach daily goal.
  • Antioxidant Formula – containing one or a combination of the following. Or eat 1-2 cups of berries every day.
    • Vitamin C
    • N-acetyl cysteine (NAC)
    • Turmeric Root or Curcumin
    • Green Tea
    • Grape Seed Extract
  • Calcium – if diet is low in calcium rich foods take calcium with Vitamin D3 and other minerals such as magnesium for optimal utilization and balance in the body.
  • Iodine – If your diet is low in iodine rich food sources consider supplementing.  RDA (recommended daily allowance) for adults is 150mcg/day. Food sources: seaweed, seafood, iodized salt, dairy, eggs.
  • Magnesium – this is a common deficiency and rapidly used up by our bodies under times of stress.  May be indicated if you have restless sleep, leg cramps, eye twitches or constipation.
  • If under high amounts of stress add the following:
    • B Complex
    • Herbal adaptogens – Ashwagandha, Rhodiola, Eleuthero, Ginseng. Take as a single herb or a combination.
  • Immune support - Vitamin D3, Elderberry, Astragalus. Take during the fall and winter months.


Dr. Joanne Aponte is a Board Certified Naturopathic Doctor & Holistic Wellness Expert. She is available in the store every Tuesday & Thursday from 12-7 to help answer your questions regarding natural wellness.

Disclaimer: The information contained in the GHM Wellness Blog is intended for educational purposes only. The information is not intended to be used for medical advice, diagnosis, or treatment of any medical condition. Always consult with your personal physician or other qualified health care provider before making any changes to your health care

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