Health Progress, Supplements, Uncategorized


I know its commonly said that you can get all the nutrients you need from the food you consume, but I just don’t find that to be the case personally.  Keep reading about my journey with supplements.

Personal History

I grew up by semi- hippy-dippy parents that believed in the power of supplements, herbs, alternative medicines and frequented a local nutritionist.  I’m on board with this as if it’s in my blood.  My husband does not feel the same and thinks supplements are a waste…needless to say, his family never takes supplements and only rely on western medicine for what ails them.

I’m totally aware the the FDA does not regulate or test supplements (vitamins and such) and that it’s difficult to tell the level of quality and nutrition.  Some brands are better than others.  Some are more expensive than others.  Some are more necessary than others.

Before Keto, I took supplements as needed.  I’ve known for a long time about the benefits of Apple Cider Vinegar (ACV), particularly in regards to acide reflux and stomach aches.

During Keto, I started with a basic regiment targeting my body type (identified by taking the free Body Type Quiz by Dr. Berg), then adding more as needed for different issues that I have.  I have added and subtracted along the way.  Below I have a detailed list of what I take, how much and why.

Taking a Break

After 7 faithful months of taking supplements, modifying my regime and perfecting a system that works for me I took a break.  It’s not that I was really sick of them.  To be honest, we went on vacation and upon returning I didn’t have many pre-made packs of supplements.  When I ran out and didn’t feel like taking the time to make more, I thought it would be a good idea to take a break.  I was feeling really good about this decision.  My husband, of course, was supportive as happy that I wouldn’t be spending so much money on what he considers a waste.

All was well at first.  I didn’t miss the regiment of taking the supplements three times a day or making the packets every few weeks as I ran low.  I didn’t miss having to justify to my husband why I needed to spend so much money to reorder more supplements.  I especially didn’t miss asking him to approve the spending of new supplements that I was wanting to try based on some newly acquired information.  It was a nice break.

And then all hell broke lose.

It took about 4-5 weeks before everything was going haywire.  I mean, I was a hot mess.  My hormones weren’t doing so hot, but my hot flashes and sweating were back (thanks to my PCOS), my anxiety was out of control and there was no way I was going to try to get off the meds now as planned as I worried that I needed more and I was having panic attacks, migraines and just feeling crummy (work and home life have been a bit crazy), my weight has stalled and gone no where even though I was sticking with the keto.  The only good thing I noticed was that I was craving more salads, which I attribute to the fact that I supplement cruciferous and greens because I’m always afraid I’m not getting enough vegetables into my diet on Keto.

I was really concerned.  It took me weeks of feeling like my old self to realize that the only real difference was the supplements I was taking to support my personal health needs.  I was really dragging my feet to get started because I had to take about an hour to make packets or organize my supplements again.  It sounds stupid, but I didn’t have the energy or the clarity of mind to just do it.

One day, I had enough.  Convinced it was the supplements, I forced myself to get it together enough to make 28 days of supplements (morning, noons and evenings).  It’s been about 10 days back on and I feel almost completely back to my normal Keto and Supplement self.  I’m happier.  Have had fewer headaches and migraines.  Am thinking clearly and am not getting bogged down with my personal and professional life (we’re selling out house and I am working Summer School knowing I need a vacation).  I have had an easier time with Intermittent Fasting and not craving as many carbs.  I feel like cooking for my family more frequently.

I have proven to myself and my family, including my skeptical husband, that I need the supplements and that it is money well-spent.  When I am happy and healthy, the whole family benefits.

I believe we all need a little extra support in various areas of our health.  Below you will find a list of my individual supplements to get an idea as to what I take and why.

Supplements Taken

Black Elderberry

  • 1x each morning
  • Boost immune system
  • Double dose when ill

L-Glutamine 500mg

  • 1x each morning
  • Boosts metabolism
  • Improves leaky gut

Zinc Picolinate 50mg

  • 1x each morning
  • Boosts immune system
  • Provides support for thyroid, diabetes, eczema, sinus/mucus issues, ringing in the ears, muscle cramps and depression

Vitamin K-mk7

  • 1x each morning
  • Taken to provide support and absorption of Vitamin D

Vitamin D

  • 2x each morning with Vitamin K-mk7
  • Improves absorption of calcium and phosphorous, bone health


  • 250mg taken 1x each morning
  • Additional 100mg taken as needed for panic attacks
  • Helps with mental health, particularly anxiety and mood
  • Improves high blood pressure

Krill Oil 500mg

  • 1x morning
  • Provides omega-3 fatty acids and anti-oxidant support
  • Helps with heart and mental health

Apple Cider Vinegar

  • 1x each morning and evening
  • Lowers blood sugar
  • Improves leg cramps and pain
  • Helps to settle stomach and heart burn, calms gas
  • Works to help sore throats, sinus problems and high blood pressure
  • Aides in weight loss, ridding the body of toxins and reduces cholesterol

Sea Kelp

  • 1x each morning and evening
  • Provides support for thyroid, weight loss, ovary and breast tissue

Vitamin B-Complex

  • 1x each morning
  • Meets needs to B vitamins while also helping to support mental health, migraines and heart health
  • Provides a lot of energy

Potassium Citrate

  • 1x each morning, noon and evening
  • I pack my own pills for about 1000mg for 3 pills versus the 99mg each pill from the store
  • Essential supplement for survival, especially on Keto
  • Recently switched to putting the powder directly into drinks instead of packing pills (1/8 teaspoon twice a day seems to do the trick)
  • Helpful if you’re tired, getting diarrhea or have muscle cramps

Magnesium Citrate

  • 1/8 teaspoon each morning and evening mixed in liquid
  • Essential supplement for survival, especially on Keto

Collagen Proteins

  • 1/2 scoop each morning mixed in liquids
  • Improves joints, nails, hair and bones
  • My nails are much stronger and split and peel way less often.  I actually find that I am trimming them frequently and they are getting so long and strong that it’s almost annoying.  (What I problem to have, right?)


  • 1x each morning and evening
  • Provides support for liver, hormone and endocrine
  • Rids the body of toxins

Ginger Root

  • 3x each morning, noon and evening as needed when ill
  • Boosts immune system
  • It’s expensive but my dad packed these for me when I had a bad sinus infection

Goldenseal Root

  • 3x each morning, noon and evening as needed when ill
  • Boosts immune system, acts as a great anti-inflammatory and antimicrobial
  • It’s expensive but my dad packed these for me when I had a bad sinus infection

Dr. Berg’s Sleep Aid

  • 1x each evening
  • Helps with a restful night’s sleep and fat burning

Dr. Berg’s Advanced Adrenal Support

  • 1x each morning, noon and evening
  • Repairs adrenal glands, reduces cortisol response and acts as an anti-inflammatory
  • It’s kind of expensive, but it works, so I buy a 3-pack to save money

Dr. Berg’s Estrogen Balance

  • 1x each morning and evening
  • Regulates menstrual cycle
  • Balances hormones
  • I have PCOS and this has really helped regulate my cycles…and they are not lasting as long either!  I used to have a 10+ day period and I’m not 5-7 days.

Methyl Folate 400 mcg

  • 1x each morning
  • Boosts immune system

Ox Bile

  • I take this to help with Keto Rash, which supports my gallbladder and liver to boost ridding my body of toxins.
  • I usually take 1x each morning but when my rash is bad I boost up to 3x each day (1x each morning, noon and evening)

Note: I do plan to add Vitamin C.  I was under the impression that Methyl Folate was Vitamin C.  Oops!  I will be adding it as it helps with adrenal issues and PCOS, both of which I suffer.  I also used to take Ovasitol.  I really liked Ovasitol, but I was doing this in preparation for pregnancy.  My body is far from ready for pregnancy and Ovasitol is expensive, so I will take this again but maybe in 6 months to a year when I am healthier.

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