My Favourite Supplements

my fav supplements pin 1

I’m always after the best supplements I can find and after years of trying different things, I think I’ve more or less settled on a regimen that suits my particular needs.  There are others I’d like to get too, for extra support in some specific areas, but for now they fall below the line. 🙂

I prefer to stay away from standard vitamins that are full of synthetic ingredients that are not well-absorbed, and have other things in them such as soy, corn and various preservatives.  From what I understand, synthetic Vitamin C for instance is only 30% absorbed by the body and is derived from corn (ascorbic acid).

There are a number of great brands around these days that use whole food sources and although more expensive at face value, are a much better option than the alternative cheaper varieties that aren’t well absorbed and may well do more harm than good.

I find supplementing my already healthy organic diet is necessary at this stage in my life as food alone is not giving me adequate nutrition for my energy needs.  Part of this is due to an existing nutritional deficit that I’ve yet to get on top of, and partly due to my food, even organic food, that no longer contains the level of nutrients sufficient for optimal health.  We have a long term plan to develop extensive gardens with soil health that is out of this world, but that is a while away!

In the meantime, here’s what I consider a basic daily regimen (in order of priority):

Cod Liver Oil

My fav supplements CLOCod liver oil is brilliant for two reasons: it has high amounts of essential Omega-3 fatty acids, EPA and DHA, and it is high in fat-soluble Vitamins A and D.

Our modern diet already has an over-adundance of Omega-6 fatty acids, and cod liver oil (depending on the brand) will have a better ratio of Omega 3s and 6s.

I have read about the strong benefits of cod liver oil in connection with fertility, teeth health, bone health, cancer prevention, hair and nail heath, brain and nervous system development, and many others.  I thoroughly recommend Weston A Price Foundation website for many articles on the benefits and background, including one on Vitamin A toxicity which is a necessary read.

The only brand I use is Green Pastures as, to my knowledge, they are the only fermented cod liver oil available in the world.  I prefer to take it in a gel, but there are also capsules for those that can’t stomach the taste.

Recommended doses (according to the Weston A Price Foundation website):

  • Children age 3 months to 12 years: 1/2 teaspoon or 2.5 ml, providing 4650 IU vitamin A and 975 IU vitamin D.
  • Children over 12 years and adults: 1 teaspoon or 10 capsules, providing 9500 IU vitamin A and 1950 IU vitamin D.
  • Pregnant and nursing women: 2 teaspoon or 20 capsules, providing 19,000 IU vitamin A and 3900 IU vitamin D. (note: the Vitamin A is not synthetic and therefore not toxic to a developing baby. (See this article for more information).

Where to purchase: Nature Foods NZ and Green Pastures US


My fav supplements raw Vit CGarden of Life has a vast array of raw organic supplements, including their multi-vitamins.  The Maker’s Diet was the first book I read almost a decade ago on real food and healing diets, and I have great confidence in Jordan Rubin’s unique product range.

The Vitamin Code Vitamins were developed to provide supplemental nutrition as close as supplementation can get to actual raw, unadulterated and untreated food.  They contain no binders or fillers, and they are gluten-and dairy-free with no soy allergens.

I purchase from Health Food Emporium who offer great discounts on the full range of Garden of Life supplements.

If a multi-vitamin isn’t an option for you at present, you might like to consider increasing highly dense nutritious foods into your daily diet, such as chia seeds,  goji berries, blueberries, kale, bee pollen, flax seeds, sea vegetables, and cacao.

Update: I’ve started using Dr Mercola’s Whole Food Multivitamin Plus, which I purchase from i-herb (use this referral code to save on your first order).  I’m finding it is an economical way of getting all the essentials into my diet via a high quality multi.

Vitamin C

My fav supplements VitCAs I’ve already said, I’ve come to prefer Vitamins that come from whole, natural sources.  Vitamin C is one that I’ve discovered I simply need more of than the recommended daily amount.  Supplementing is therefore essential.

For Vitamin C, this is a product that I’ve found to be superior to the synthetic alternatives, called Quantum Vitamin C complex.  We also use the Garden of Life Raw Vitamin C.

Camucamu powder is also a good supplement that is rich in natural Vitamin C and can be added to smoothies.

Vitamin C is one that you have to work out what level to take that is specific to you, as we all have different stresses (stress will use up the Vitamin C in your body) and diets that determine our individual daily amount.  The way to determine your level is quite simply to take enough to bowel tolerance, and when you reach that point you drop back the amount you are taking.

In times of illness, and for short periods, we have use Lypospheric Vitamin C (which is in a 99% bioavailable form) as an extra boost to bringing back to full health.  During sickness, your body will need more Vitamin C than the usual maintenance dose.

Superfood Green Powder

my fav supplements 1There are two kinds of green powders – those that have been cut, dried and ground into powder.  And those that have been cut, cold pressed, and low temperature dried.  The juiced powder is much more nutrient dense

The one we use is Garden of Life Perfect Food.  I also recommend the Food Matters Superfood Greens which is new to the market.

As well as taking green superfood powder, we also try to juice daily.

If you can’t stretch to a juiced green powder, you could grow your own wheatgrass in a tray (which is cheap and easy) and also make sure you are eating your own sprouts and microgreens.


You should be taking this if you are not eating adequate amounts of fermented vegetables, homemade kefir and yoghurt.  I’m not currently taking a probiotic as I eat plenty of these foods.

I recommend Lifestream Advanced Probiotic (which is the name of BioKult formulation in NZ).  I also recommend Garden of Life’s Primal Defense.

The GAPS Diet book is a great read on the health of your gut, even if you choose not to do the diet.  I’ve also found the articles on Body Ecology Diet website really helpful.

This article at Food Matters, “6 Healing Benefits of Probiotics”, is a great read also.

 (Recommended resources: GAPS Diet book, Cure Tooth Decay book, Weston A Price Foundation website)
Please read my health disclaimer.  This post may contain affiliate links.

{Linked up at Time-Warp Wife, Natural Family Friday, Intoxicated On Life}

8 thoughts on “My Favourite Supplements

  1. amylynboard

    Hey I just forwarded your latest post to 6 dear friends… What I wanted to say is HOW DID YOU GET SO SMART

    Sent from my iPhone

  2. Ellie

    Excellent recommendations and article, Homemaking! Totally agree! A multi-vitamin is essential to get the right balance needed. Some people simply pop pills. Personally, have you heard of many people being allergic to green algae at all? I believe I might be, so unfortunately I stay away from it but highly recommend it for others. My body is so weird, I am also the only one I know who is also violently allergic to echinacea. I guess God gives me a small thorn in my side to keep me balanced too, 🙂 Blessings to your family from across the miles.

  3. thehomeschoolingdoctor

    Fun to read someone else’s list. Mine includes the fermented cod liver oil you mentioned, magnesium, fish oil, and a probiotic. Every now and then I’ll try this or that, omit this or that, but this is the core I always come back to. I have been eyeing the butter oil. But I’m just afraid to mess with my GI tract and any dairy source. One speculation is the butter oil contains butyrate. So I’ve been toying with other ways to get butyrate production increased…Enjoyed the post! Thanks.

  4. thehomeschoolingdoctor

    To boost my omega-3 intake I add in the fish oil. For a long time (like, 36 years), and even still, if I’m not careful, my omega-6 intake can be rather high (nuts, anyone?) For my A and D I take the FCLO. I take neither if I’m bronzed eating catch of the day all month on the beach. Or if I’m frozen on my couch eating frozen salmon, I just take my FCLO. And if I feel terrible, sometimes I skip them all and regroup. Or if I feel awesome, I omit them until I feel terrible. Voodoo at its finest. LOL! I have decreased my doses since I started taking them a year and a half ago. What think you?!

    1. Victoria Post author

      This is probably the longest time ever taken to reply to a comment! But I have been my own experiment for the last 18 months since you asked. My Vit D was really low, so I was taking both a Vit D supplement (10,000 daily) as well as FCLO (neither in the summer though, as I didn’t need the D and couldn’t afford the FCLO!). No need for A, as I was and still am getting enough. Once my D was up to where it needed to be, I am just taking a teaspoon of FCLO daily at the moment. My main problem for the longest time was low stomach acid. Once I addressed this (I took HCl with pepsin), everything kicked back into its rightful place. I wasn’t getting the nutrients from all the lovely food I was eating, which is why everything was running low, and also why I felt the need to eat every couple of hours. Even though meals were filling me up, I was actually just running low on stomach acid. Crazy huh? So fix that, and fix everything. It was introducing a higher fat way of eating that exposed the problem. So a plate of salmon and then FCLO would give me a tummy upset as well! But I’m better with fat now that my stomach acid is as it should be.
      All that to say, now that stomach acid is back up, I can better gauge what my levels need to be for all my various supplements, and I’m not sinking all these lovely nutrients into a bod that isn’t getting it! And next goal, sort my teeth which have been desperate for minerals for the longest time.
      I hope that was worth the wait! lol


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