General Vitamins and Supplements For Overall Health

Berries are a natural vitamin with antioxidants for everyday health.


Should you supplement? That’s really the question. Although no supplements are absolutely essential, low intakes or even borderline low intakes of calories, macronutrients and micronutrients are more common than you might think. Of course, it’s better to get all of your vitamins, minerals, phytonutrients, healthy fats and more from food but if your diet isn’t well balanced enough, it’s almost impossible. Unfortunately, over the years food quality has declined so many people need to add some basic supplements to get everything they need.

  • If you’re not eating a colorful diet full of all of the bright fruits and vegetables (think colors – purple, green, yellow, orange, white) on a daily basis, then you’re probably not getting enough of the micronutrients your body needs.

  • If you’re not getting a full profile of fats (saturated, monounsaturated and polyunsaturated), then you most likely aren’t getting in all of the fats you need.

  • If you’re not getting the right amount of protein (animal or plant) on a daily basis, you may need to consider supplementation (this works well for those on the go without good protein options or for pre/post workout supplementation).

Those are just a few examples of how your diet might be lacking. Supplements aren’t the answer to a diet that’s not well rounded but they can certainly help to ensure you’re getting everything you need.



Now, onto supplements. There are a few general supplements that can fill in some of the gaps. Again, supplementation is not the answer to a diet that isn’t complete but they can help. Quality is key in terms of supplements. There are many supplements out there and it’s hard to sift through them all. Because they aren’t regulated by the FDA, you can’t always trust that what is labeled on the supplement is actually in that item. I’ve done research for the supplements that I take on a regular basis to make sure they’re high quality.

What I look for in my supplements:

  • Food Based Multivitamin/Multimineral: I buy all food based multis. They are derived from food rather than directly cultivated in a lab. Getting these natural nutrients that are derived from a organic source is extremely important to me rather than something synthetically made.

  • Organic + Non-GMO: My multivitamin and Green Supplements are organic and/or non-gmo and with the highest quality ingredients. Starting with the best means you’re getting the best quality in the end product. Plus, I don’t want all of those chemicals, pesticides and fillers in my supplements.

  • Sustainably Sourced: The fish oil supplement I use comes from the highest quality fish that has been caught on US grounds and is sustainably sourced. If it’s not a good process for the environment, it’s not good enough for me.

All of that being said, my favorite supplements are listed below and why they’re a consideration for everyday use.


Multivitamin + Multimineral – A well rounded multivitamin can ensure you’re getting all of the micronutrients that you need (vitamins, minerals and phytonutrients). It’s best to get a multivitamin from food rather than a synthetically made multi. My favorite multi is Garden Of Life, a multivitamin made from Organic Food! From Garden Of Life “Finally, it’s here—a whole food multi from real, nutritious foods that’s Certified USDA Organic, Non-GMO Project Verified and is specifically formulated in a once-daily dose.” Get them here: For Women | For Men

Green Supplement – Full of antioxidants, organic greens and tons of fruits and veggies. This is a great addition to make sure you’re getting all of those hard to find greens like wheatgrass, alfalfa, spirulina and chlorella. Amazing Grass is my favorite brand and comes in a number of different flavors too! From Amazing Grass, “Crafted with 7 alkalizing farm fresh greens. 3+ servings of greens, fruits and veggies. More organic greens than any other “greens” blend. Certified Organic by CCOF, Gluten Free, No Sugar Added, Plant Based, Non GMO, Kosher. Get it here: Amazing Grass

Fish Oil – Not only do people not eat enough of the right fish (fatty fish such as salmon, anchovies, polluck or sardines) to get the amount of Omega 3’s needed daily but much of the available whole-food fish supply contains environmental pollutants. As a result, fish oil supplements are a great option daily to add to the amount of fish eaten weekly. My favorite is Wiley’s Wild Alaskan Fish Oil. From Wiley’s, “All of our Wiley’s Finest fish oils are sourced from sustainable, USA wild caught fish, caught by US registered vessels in American waters. Typically, about 95% or more of our fish oil is from Alaska Pollock, and about 5% or less of our fish oil is from Pacific Whiting.” Get it Here: Wiley’s Fish Oil

Protein – A protein supplement is probably the least important but great for days or situations where protein isn’t available. It would also be a great option for after workouts. If protein needs are not met (daily, weekly, etc), supplementation would need to be more frequent. If whole food protein (plant or animal) sources are hard to get, this is when adding in some type of protein supplement becomes beneficial. Here are my favorite protein supplements: Grass-Fed Whey | Plant Based

**Note: It’s important to speak to your health professional to make sure any supplements are ok to add into your daily nutrition. Supplements can have negative effects on medications and certain health conditions. Please consult before beginning any new supplement or health regimen. 

I hope you found this blog post beneficial. Please leave any and all comments or questions in the comment section below. I’ll be happy to answer questions.

If you’re looking for personal guidance for nutrition and supplementation, check out our Health & Wellness Coaching. Best In Health & Wellness, Margot + The Vita Vie Retreat Team

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