Let’s chat about supplements!
INGREDIENTS TO BE AWARE OF
Start to read your supplement labels. While you may be taking something to boost your health, it's important to be aware that it could potentially be doing more harm than good 😭 Here are a few ingredients to steer clear of:
Artificial colours → used to colour products, may cause allergy-like symptoms, digestive issues
Aspartame → artificial sugars that can negatively affect digestion, hormones, liver and brain health
Sucralose → artificial sugars that can negatively affect digestion, hormones, liver and brain health
Xylitol → used as a sweetener, can make digestive issues worse
Carrageenan → used as a thickener, can be irritating to the GI tract. Degraded carrageenan is also a carcinogen!
Lead, mercury → heavy metals, may lead to elevated blood pressure, negatively impact the nervous system and reproductive system
BHT (butylated hydroxytoluene) and BHA (butylated hydroxyanisole)→ artificial preservatives, can negatively affect the liver and kidneys, carcinogen
Titanium dioxide → filler to whiten products, may cause allergy-like symptoms, organ toxicity, autoimmune trigger
Hydrogenated oils → used as a filler, inflammatory
Also, keep an eye out for hidden gluten and dairy in supplements (and medications!) if you’re sensitive or allergic to these 👀
SUPPLEMENT BRANDS I USE AND TRUST
While I do use and often recommend these professional grade brands, remember that formulations can change and brands can get bought out by another company. The best thing that you can do is to continue to read labels.
AOR
Perfect Supplements
Pure Encapsulations
Metagenics
Designs for Health
CanPrev
Enzymedica
BioMed
Thorne
Douglas Labs
St Francis Herb Farm
NuEthix
Molecular Provisions
Most of these brands can be found on my dispensary with a discount automatically applied, or at some local health food stores.
SUPPLEMENT BREAKDOWN
1. Vitamin D
Great for inflammation, seasonal depression, bone health, and more!
Take in the morning or early afternoon
Take with a fat for best absorption (fat soluble vitamin)
2. Magnesium
Needed for over 300 biochemical reactions in the body! Including stress, muscle function, bone health, nervous system support, sleep, heart health, energy production, mood, digestion, migraines/headaches, PMS, immune health, etc.
Take before bed
Different forms:
Glycinate: best overall form, stress, sleep, inflammation
Citrate: best for constipation
L-threonate: best for headaches/migraines and brain health as it can cross the blood brain barrier
3. Digestive enzymes
Help to breakdown food and boost nutrient absorption, supporting digestive health
Take 10 mins before meals or with the first bite of a meal
I personally take Enzymedica digest gold enzymes before heavier meals or eating out at restaurants. It's a combination of enzymes to help breakdown fats, carbs, proteins, and fiber
Many different types of digestive enzymes, here are a few:
Amylase: helps to breakdown carbs
Cellulase: helps to breakdown cellulose in plants (veggies)
Lactase: helps to breakdown to lactose (dairy)
Lipase: helps to digest and absorb fats
Protease: helps to breakdown proteins
4. Digestive bitters
Help to stimulate your digestive system to produce stomach acid (HCl), pancreatic enzymes and bile for digestion and nutrient absorption
Place one dose (read label for dosing) on tongue or in a small amount of water, 10-20 minutes before you eat. You want to keep this in your mouth for a good 30 seconds since digestion begins in the mouth!
Digestive bitters are a combination of bitter herbs in tincture form
5. Sips
My favourite supplement for gut healing!!
Sips work on a cellular level by:
Rebalancing pH
Reducing inflammation
Rebuilding the mucosal intestinal lining
Replenishing a healthy microbiome
Re-establishing a strong immune defence
Take either in the morning or night (depending on the formulation)
6. Collagen
Helps with hair, skin, nails, joint health, and digestion
‘Hydrolyzed collagen peptides’ supplements have been broken down into shorter chains of proteins, making it easier to digest and be absorbed
Take any time of day, I often recommend an unflavoured powder for easier absorption, it can be dissolved in hot or cold water (that's right, you can add it into your coffee or smoothie!)
Types of collagen
Type 1: most common type, found in connective tissue
Type 2: primarily helps to rebuild cartilage, found in joints and intervertebral discs
Type 3: made of reticular fibers, found in skin and blood vessels
Type 4: needed for nerve and blood vessel function
This is the one I use almost daily and recommend to clients, it contains type 1 & 3 collagen
Curious about a supplement or brand we haven't covered? Don't hesitate to send me an email hello@livbykatie.com, i'm here to help and ready to chat 💬
Discount automatically applied