As we wrap up the year, I can’t help but reflect on the parade of supplements that have marched through my life over the past 12 months. Some were one-hit wonders, while others earned a permanent spot in my daily lineup (well, at least before pregnancy!).
I’ve got my non-negotiables—the trusty sidekicks I’ve taken religiously—and a few symptom-specific lifesavers that I reached for in the hopes of tackling pesky imbalances head-on.
Let’s be real—this supplement list is long overdue. So, grab a cozy drink, settle in, and enjoy this detailed guide to my holy grails. I’m diving deep into the most common symptoms faced by my clients, family, and yes, even yours truly—and sharing the supplements that can make a difference. Let’s get healing!
Please note and never forget: All supplements need to be paired with a nutrient-rich diet, regular exercise, and sleep and stress management.
The information provided on this blog is intended for educational purposes only and should not be considered medical advice. While the recommendations and insights shared are based on scientific research and personal experience, every individual is unique, and results may vary. Before starting any new supplement, treatment, or health-related regimen, please consult with your healthcare provider or a qualified medical professional. They can assess your specific health needs and determine what is safe and appropriate for you.
By using the information on this blog, you acknowledge that it is not a substitute for professional medical advice, diagnosis, or treatment. Always prioritize your health and safety by seeking guidance from your doctor.
Digestive Supplements
The stats are in, and so are the conversations I have daily with clients, friends, and family: our guts are waving the white flag! Digestive issues have officially stolen the spotlight as one of the top health concerns of 2024, affecting millions globally. From IBS and acid reflux to constipation, bloating, and food sensitivities, our digestive systems are struggling to keep up with modern life.
What’s the culprit? The usual suspects: a heavy reliance on processed foods, sky-high stress levels, and way too much couch time. It’s like the trifecta of tummy trouble!
But here's the deal: healing your gut isn’t about quick fixes. It takes commitment—a little (okay, a lot of) lifestyle tweaking, smarter food choices, stress management, and, of course, staying hydrated like it’s your full-time job. I’m about to share that have been game-changers for me, and I know they can help you, too. Let’s take back our gut health, one habit at a time!
Chia seeds
Chia seeds are a nutritional powerhouse that can significantly aid digestive health. They are packed with fiber and form a gel-like substance when soaked, which helps soften stools and promote regular bowel movements. Additionally, chia seeds support a healthy gut microbiome by feeding beneficial bacteria.
These tiny seeds are also rich in omega-3 fatty acids, which have anti-inflammatory properties crucial for managing conditions like IBS or other inflammatory gut issues.
How to Use:
Always soak chia seeds for at least 10 minutes before consuming them to maximize their benefits and avoid potential choking risks.
My Morning Routine: I typically mix 1-2 teaspoons of chia seeds in water or juice and chug it down to kickstart my day.
Start Slow: Gradually introduce chia seeds into your diet to prevent bloating or gas.
Hydrate: Pair chia seeds with plenty of fluids to ensure they work effectively.
Slippery elm root
Slippery elm root has become one of my favorite herbal remedies this year. Derived from the bark of the Ulmus rubra tree, it’s a powerful tool for supporting gut health. Slippery elm root works by soothing inflammation and coating the lining of the intestines, which helps reduce irritation. It also forms a protective barrier to heal and protect the mucosal lining of the digestive tract. Plus, its natural fiber promotes regular bowel movements. It even supports the esophagus by reducing discomfort from acid reflux and preventing stomach acids from causing further irritation. And as a bonus, it encourages the growth of beneficial gut bacteria!
How to Use:
Tea or Powder: I’ve teamed up with Joseph from Life the Plant Way to share his herbal gut cleanser, which includes slippery elm. I'll be honest, I struggled to stay consistent because the taste of the herbs is quite strong, but if you prefer tea over capsules, this is a great option. Shop here and use my code JADEMORNING for a discount!
Capsules: I really loved these pills, although the serving size is a bit hefty—3-4 pills three times a day can feel like a lot. However, I definitely felt the difference in my bowel movements. Grab them here!
Bone Broth
Bone broth is like a warm hug for your gut—seriously, it's liquid gold for your digestive system! Packed with collagen, amino acids, and gelatin, bone broth helps to heal the gut lining by supporting the growth of beneficial bacteria and reducing inflammation. It’s like giving your intestines a cozy blanket after a long day. The collagen in bone broth can even help repair leaky gut and support a healthy gut barrier, while the gelatin works its magic to improve digestion and boost nutrient absorption. Plus, sipping on this savory elixir can help ease bloating, fight off food sensitivities, and keep your digestive system humming along like a well-oiled machine. You can make your own in a crockpot by following along with my recipe Click Here!
How to use:
Always Warm Up: It is essential for unlocking the healing properties, plus the warmth of the broth is SO soothing
My Morning Routine: During the winter I aim for a cup a day first thing in the morning
Add Into Recipes: Use bone broth and water for boiling pasta and making rice
Papaya
Papaya is like your gut’s best friend—it’s packed with papain, an enzyme that helps break down proteins and keeps digestion smooth. It’s also full of fiber and water, so it helps keep things moving (no more bloating!). Plus, it’s loaded with antioxidants to fight off gut inflammation and boost your immune system. Think of it as a tasty tropical superhero, fighting constipation and making your gut happy with every bite!
Probiotic
Probiotics are like a VIP club for your gut, and everyone’s invited—well, the good bacteria, that is! These live microorganisms help restore and maintain the balance of your gut microbiome, which is crucial for digestion, immunity, and overall health. When your gut flora gets out of whack (thanks to things like poor diet, stress, or antibiotics), probiotics come into the rescue, repopulating your gut with friendly bacteria to keep everything running smoothly.
Probiotics help with digestion by breaking down food and making it easier for your body to absorb nutrients. They also support immune health, reduce gut inflammation, and can even help with conditions like irritable bowel syndrome (IBS) or diarrhea. Plus, they promote intestinal health by reinforcing the gut barrier, preventing harmful pathogens from causing trouble. Grab one of my favorite pill supplements from Organifi and use my code MORNINGJ for a discount! Click here!
Aloe Vera
Aloe vera is renowned for its gut health benefits. It aids digestion by containing enzymes that help break down sugars and fats, promoting smoother digestive processes. Additionally, it regulates bowel movements and soothes inflammation in the gut lining. Aloe vera also acts as a prebiotic, fostering healthy gut bacteria, and helping repair and protect the gut lining.
How to Use
Juice: Aloe vera juice is an effective and popular choice. Start with 2-3 tablespoons mixed with water or your favorite juice.
Supplements: Aloe vera capsules or powders are convenient alternatives for those on the go.
Precautions
Avoid overuse, as it may cause diarrhea.
Always choose food-grade aloe vera products that are free of aloin and latex.
Avoid consuming aloe vera during your menstrual cycle, as it may increase uterine cramping.
Female Health Supplements
Many women today face a growing number of reproductive health challenges, including PMS, infertility, irregular and painful periods, vaginal dryness, chronic yeast infections, and UTIs. Studies suggest that up to 90% of women experience menstrual pain at some point, while infertility rates have risen significantly in recent decades. These issues, often interlinked, highlight the need for greater awareness, research, and support to improve women’s overall reproductive health.
Hormonal balancing takes time, often requiring 3-6 months to start seeing noticeable changes. Begin slowly, making one adjustment at a time, as introducing too many supplements at once can lead to unwanted side effects.
Vitex Chaste Berry - Fertility, Irregular periods, PMS, and Hormonal Imbalances
Vitex can support fertility, particularly in women with hormonal imbalances. It helps balance the levels of progesterone and estrogen, the two key hormones that regulate the menstrual cycle. By regulating ovulation, Vitex can improve the chances of conception. Additionally, balancing progesterone levels can alleviate some PMS symptoms and is especially beneficial for women with PCOS. Grab yours here: https://amzn.to/3OFUzFh
Red Raspberry Leaf Tea - Painful Periods
Red raspberry leaf tea is commonly used to alleviate painful periods due to its soothing and toning properties. It contains compounds that help relax the uterus and has antispasmodic (pain-relieving) effects, making it useful for easing cramps. The tea also helps regulate the menstrual cycle by balancing hormone levels. Additionally, it’s rich in minerals like iron, calcium, and magnesium, which help strengthen the uterine muscles. Red raspberry leaf tea is also effective in reducing bloating during your period. Get some here: https://amzn.to/3ZAhW9x
How to Use:
Drink red raspberry leaf tea during your luteal phase (the second half of your menstrual cycle, after ovulation). For best results, consume 1-2 cups daily for 10-14 days leading up to your next period to help promote a smoother cycle.
Fenugreek - Combat unwanted vaginal odor
Fenugreek helps address unwanted odors thanks to its natural antibacterial and anti-inflammatory properties. Its compounds fight infections and reduce the growth of harmful bacteria, making it effective in tackling issues like bacterial vaginosis (BV). Additionally, fenugreek supports estrogen levels, helping to balance hormonal imbalances that can lead to unpleasant vaginal discharge. And the best part? Fenugreek can leave your private parts and armpits smelling sweet, like maple syrup! Thank me later!
How to use:
Capsules: Follow serving size as needed https://amzn.to/41iYL5f
Herbal Tea: Follow serving size as needed https://amzn.to/4ikkwru
D-mannose - UTI Support
D-mannose is a naturally occurring sugar that can help prevent and treat urinary tract infections (UTIs) by preventing harmful bacteria, especially E. coli, from adhering to the walls of the urinary tract. This reduces the bacteria’s ability to multiply and cause infection. D-mannose works by binding to the bacteria, allowing them to be flushed out of the urinary system through urine. It's a gentle, natural remedy that may help reduce UTI symptoms and prevent recurrence, especially when taken regularly or at the first sign of discomfort.
How to use
Capsules: Follow serving size https://amzn.to/3CYvlPL
Powder: Absolutely love these! https://amzn.to/49qLoC3
Skin Supplements
Studies show that skin problems, such as acne, eczema, and premature aging, are widespread, affecting people of all ages. At the same time, there's an increasing societal obsession with anti-aging, driven by a desire for flawless, youthful skin. However, what many don’t realize is that the health of our skin is closely linked to what we eat. Diet plays a crucial role in skin conditions, as certain foods can trigger inflammation or imbalance of hormones, leading to issues like acne or rosacea. Skin conditions often serve as a reflection of what's happening inside the body, with imbalances in gut health, hormones, or nutrition manifesting on the skin's surface. Understanding this connection can provide valuable insights into overall health and guide more holistic approaches to skincare.
Vitamin E
Vitamin E, both topically and when taken internally, offers significant benefits for the skin. When applied topically, vitamin E acts as a powerful antioxidant, helping to neutralize free radicals and reduce oxidative stress that can lead to premature aging. It helps moisturize the skin by improving its ability to retain water, which can reduce dryness and promote a smoother, more supple appearance. Vitamin E also supports skin repair and can accelerate the healing of scars, burns, and other skin irritations by stimulating cell regeneration.
Externally, it can soothe inflammation and redness, making it especially beneficial for conditions like eczema and acne. Internally, vitamin E promotes skin health from the inside out by supporting the immune system, improving circulation, and enhancing overall skin elasticity. Together, these benefits make vitamin E a go-to for both treating and preventing skin damage.
Grab my favorite brands here
Capsules: https://amzn.to/4in4Wey
Vitamin C
Vitamin C, both topically and internally, offers a wide range of skin benefits. When applied topically, vitamin C is a potent antioxidant that helps protect the skin from environmental damage caused by free radicals, such as UV rays and pollution. It boosts collagen production, which improves skin elasticity and reduces the appearance of fine lines and wrinkles. Vitamin C also helps brighten the skin by inhibiting melanin production, which can reduce dark spots, hyperpigmentation, and uneven skin tone.
Externally, vitamin C promotes wound healing and can accelerate the repair of skin damage like sunburn or scarring. Internally, it supports skin health by improving the body’s ability to repair damaged tissues and promote a healthy, glowing complexion. Vitamin C’s role in supporting collagen, fighting oxidative stress, and enhancing skin renewal makes it an essential nutrient for maintaining youthful, vibrant skin.
Grab yours here:
Serum: https://amzn.to/4g3pR5a
Supplement: https://amzn.to/49isAVL
Chlorophyll
One of my favorite supplements of all time! Chlorophyll, the green pigment found in plants, offers several skin benefits due to its powerful antioxidant and anti-inflammatory properties. When used topically or consumed internally, chlorophyll can help detoxify the skin by flushing out toxins, which can reduce acne and other skin blemishes. It promotes healthy circulation, which helps deliver oxygen and nutrients to the skin, improving its overall appearance and radiance. Chlorophyll also has soothing properties, making it effective in reducing inflammation and redness, which is particularly beneficial for conditions like acne, eczema, or rosacea. Additionally, it helps neutralize free radicals, protecting the skin from oxidative damage and premature aging. By supporting the body's natural detoxification processes and promoting healthier skin from the inside out, chlorophyll can contribute to a clearer, more vibrant complexion. Get my favorite brand here: https://amzn.to/4igGvQ1
Adaptogen Mushroom Blend Adaptogen mushroom blends, like reishi, Chaga, and cordyceps, are great for skin health due to their anti-inflammatory and antioxidant properties. They help reduce skin irritation and inflammation, which can improve conditions like acne and eczema. Reishi boosts collagen production, improving skin elasticity and reducing fine lines. Chaga protects the skin from damage and supports a healthy glow. These mushrooms also help manage stress, which is often linked to skin problems. Overall, they promote a clearer, healthier, and more youthful complexion.
Choose from my two favorites:
MUDWTR: https://amzn.to/3CVa9KG
OM Mushroom Blend: https://amzn.to/4iz8nPN
Thank you so much for taking the time to read this! I truly appreciate your attention and I hope you found the information helpful and insightful. If you have any questions or need further clarification on anything, please don't hesitate to reach out—I'm here to help! Your health and well-being are important, and I'm more than happy to assist in any way I can. Don't forget to take care of yourself and remember that every small step towards better health counts. #WeHealthy
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