Supplements I Take Daily to Stay Fit and Healthy

  1. Multivitamin

    Multivitamins are great to take since they ensure that you get the vitamins and minerals you need to live a healthy life. It is difficult to consume all of the nutrients that are needed each day, so it is ideal to supplement it with a multivitamin.
    A variety of vitamins and minerals are needed for your body to complete each task. You lose nutrients when you sweat, stress, consume caffeine or alcohol and when you take certain prescriptions. Being deficient in a nutrient can cause many issues, like slowing down your metabolism or reducing the absorption of other nutrients that you are consuming daily.
    I usually take a chewable multivitamin, since they taste good, but there are many different kinds of multis, such as, whole food multivitamins or multivitamins that are good for genders or age groups.

  2. Vitamin D3

    Vitamin D helps with the absorption of calcium, which promotes bone growth and the maintenance of phosphorus levels. Vitamin D is absorbed through strong sunlight, so many people are deficient in this vitamin, due to the fact that we do not spend as much time in the sunlight as we should. However, it is easy to take a vitamin d3 supplement daily.
    Vitamin D has also been shown to regulate mood and reduce symptoms of anxiety and depression.

  3. Milk Thistle

    Milk thistle is great for detoxifying and protecting the liver. It helps remove toxins from the body and processes healthy liver function. It comes from the Asteraceae plant family, which includes plants like sunflowers and daisies. It contains antioxidants like vitamin e and vitamin c.
    It has been shown to decrease damage to the liver caused by toxins like pollution and heavy metals. I feel that it also helps prevent hang overs.

  1. Vitamin B12

    Vitamin B12 is found in foods such as meat and eggs, so since I am a vegetarian, I take this supplement daily. It has been shown to help increase mood, energy level, memory skin and digestion. It also helps with metabolic functions, like DNA synthesis and hormonal balance.

  2. Mytrition Restorative Sleep:

    I have always had trouble sleeping since I have a busy mind. This supplement contains valerian root, l-theanine, Gaba, 5HTP and Melatonin to help you unwind and promote relaxation. I have tried many different sleep supplements, like melatonin, and I feel that this helps me fall asleep faster and wake up more energetic and ready to start the day.

  3. Collagen

    I always write about how much I love supplementing collagen. It is great for the hair, nails and skin. Your collagen production depletes as you age, so it is ideal to supplement it. It helps reduce wrinkles and supports digestion.

What supplements do you take daily? 


Beating the Winter Blues

It’s about that time again.

It is the middle of January and there isn’t a single green leaf in sight. Getting out of bed is the most difficult time of day. You feel angry, sad and distant. I am guilty of seasonal depression and I hate it. It is tough to get to work and even go to social gatherings with friends. I dread the thought of making plans, since I usually cancel them anyway. All I want to do is sit on my couch and watch Dr. Phil or Food Network.

Seasonal affective disorder affects many people across the globe, from children to adults. It is normal. It is our body’s reaction to the shorter, darker days.  Sunlight activates the neurotransmitters serotonin and dopamine, making us happy.  Consequently, when there is not as much sun in the winter, we do not feel as happy or excited to conquer the day.

Since, we can not hide in the winter months, we need to find ways to beat SAD. Here are some tips on how to beat it nutritionally.

  1. Get Active!

    Exercise is great for improving symptoms of depression. Not only can it boost confidence, but it can increase energy levels and distract your brain from focusing on the dark winter months. You can do anything from lifting to cardio. High intensity interval training has been shown to give the greatest mood boost.
    When I am stuck inside, I enjoy workout videos. My favorite site is You can choose what type of workout you would like to do, what equipment you have and how long you would like to work out for.

  2. Vitamin D3

    Since you are not receiving as much Vitamin D from sunlight, it is important to get it in other ways. Decreased Vitamin D levels can trigger poor sleep and mood. You can easily take a Vitamin D3 supplement or eat more foods that contain Vitamin D.

    Foods that are high in Vitamin D:

    Fish (Salmon, trout and tuna)


  1. Vitamin B12

    A deficiency in Vitamin B12 is related to decreased energy levels and mood swings. Fortunately, it is easy to supplement and consume in foods. It is hard to get in vegetables, so it is important to take a Vitamin B12 supplement when you are vegan or vegetarian.

    Foods that are high in Vitamin B12:


  2. Decrease sugar intake

    Sugar can increase energy levels and make you happy for a short period before crashing. During the winter months, you may crave carbs and sugar, which can force your body to feel more moody in the end. It is important to focus on eating a healthy diet, especially in the winter. Focusing on vegetables, fruit, protein and healthy fats can help beat Seasonal depression.

  3. Set goals

    accomplishing tasks and small goals keeps your mind focused on motivating yourself. Completing a goal, big or small, gives your brain a boost of dopamine, one of chemical hormones that makes you happy. So make a to do list or sign up for a race, to keep yourself motivated during these cold months of the year.

Water Soluble Vitamins

As mentioned in my previous blog, water soluble vitamins are vitamins that dissolve in water when they are consumed into the body. These vitamins can not be stored in the body for later use. The body absorbs what it needs and excretes the excess in your urine. Since the body can not store these vitamins, we need to consume them in some way.

Water soluble vitamins can be destroyed by heat or air. They can be depleted from the food by cooking the item. The best way to cook foods that contain these vitamins is to grill or steam them. Water soluble vitamins are Vitamin C and B Vitamins

Vitamin C: vitamin c is an antioxidant that can be found in many fruits and vegetables. It aids in the absorption of iron and can help decrease the level of bad cholesterol in your body. As many people know, vitamin c can help keep your immune system healthy. your body also needs this vitamin to make collagen, which is the protein that keeps your bones, skin, teeth, and hair healthy.

Vitamin C can be found in fruits, such as oranges, strawberries, broccoli, raspberries, grapefruit, and guava. It can also be found in kale, brussels sprouts, red and green peppers.


Vitamin B1 (thiamin): This vitamin has been shown to keep your nerves healthy. It helps your body break down alcohol and metabolize carbohydrates and amino acids. This is important for focusing and strength.



Thiamin can be found in various vegetables such as spinach, ground flaxseed, crimini mushrooms and asparagus. It can also be found in pistachios, sunflower and sesame seeds.

Vitamin B2 (Riboflavin): This vitamin is intended to help your body metabolize carbohydrates, fats, and proteins. Riboflavin has also been shown to protect cells from oxidative damage.
Riboflavin can be found in many animal products like beef liver, lamb, and milk. It can also be found in mushrooms and spinach.

Vitamin B3 (Niacin): This vitamin has been shown to aid in the functioning of your digestive system and keep your skin cells healthy.  It also helps in energy metabolism. It helps increase blood flow so it can help reduce pain associated with arthritis.
Niacin is found in meat products, such as chicken breasts, grass-fed beef, and turkey. It can also be found in avocados, mushrooms, peanuts and green peas.

Pantothenic Acid: This B vitamin allows your body to get energy from nutrients, such as carbs, proteins, and fats since it is the coenzyme that is used in these reactions. It also plays a role in the synthesis of hormones and neurotransmitters in the brain.
Like many B Vitamins, this vitamin can be found in mushrooms and broccoli. It can also be found in chicken liver, salmon, and avocados.

Vitamin B6: This vitamin is also a coenzyme and plays a role in many different reactions in the body. It plays a role in the creation of amino acids. It also helps break down glycogen.
This important vitamin is found in many different foods, such as turkey breast, grass-fed beef, tuna, and chicken breast. It can be found in pinto beans, avocados, sunflower and sesame seeds.

Folic Acid: Unlike other b vitamins, it does not play a role in energy metabolism. It helps the body make new cells, as well as copying and synthysising DNA. It aids in using B12 and amino acids in the body.
Folic acid can be found in garbanzo beans, pinto beans, lentils and black eyed peas. it is also in liver, asparagus, and beets.

Vitamin B12: This vitamin plays an important role in keeping your nervous system functioning properly and keeping your red blood cells healthy. It is essential in keeping the brain healthy and DNA synthesis.
This vitamin is found in many meat items, such as beef liver, sardines, mackerel, lamb, salmon, eggs, and grass fed beef. As for vegans, you can find this vitamin in nutritional yeast.