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Top 7 Supplements for Plant-based Women

March 3, 2021

In this post we’re talking all about SUPPLEMENTS and my top 7 supplement recommendations for plant-based women. Here are the supplements I take myself and recommend as a plant based vegan health coach. 

*(Please note that while these are my recommendations as a certified health coach, always consult with your doctor when adding supplements into your lifestyle.)

Now I just want to preface that of course supplements are meant to be just that- a supplement to a person’s diet. I’d prefer my clients get the majority of their vitamins and minerals from whole food sources. However, no diet is perfect and these supplements are a great insurance policy if you decide to have that burger and fries one day over the kale salad.

Of course, the best way to determine which supplements are right for you is to examine blood work and sometimes specialty lab testing to see what you are actually deficient in at that time. For example, in addition to having my own health coach, I work with a functional medicine doctor. Together we examine my lab work at least twice a year and adjust supplement protocols as needed based on the results.

That all being said, these 7 supplements we’re diving into below are a great start to make sure you’ve got your bases covered. (Oh and if you’re curious about what integrative health coaching is and how it can help you, be sure to check out this post here.)

Top 7 Supplements for Plant-based Women

My Top 7 Supplements for Plant-based Women

 

Multivitamin

I’d start building your daily supplement regimen with a good multivitamin. I like Ritual or Sakara The Foundation which is a mix of supplements together to cover not only your multivitamin, but a probiotic, omegas, magnesium, calcium, and vitamin B complex altogether. 

Sakara The Foundation is well worth the investment for this one subscription. In my opinion, it’s a better solution versus buying all of these separately each month and then organizing them together in your vitamin holder. Sakara has really done the work for ya here.

(You can use code “XODANIELLE” for 20% off at Sakara!)

A few other great options to check out are by a company called Doterra. I fully trust and recommend this brand to clients due to the high-quality sources used in their line of essential oil based supplements. Take a look into: Doterra’s Daily Lifelong Vitality pack OR the vegan Microplex.

I can help you order either of these at wholesale price from Doterra. Just comment below!

Probiotic

Important for skin health, gut health and immune support, especially since over 70% of your immune system lives in the gut! I like the Sakara Complete Probiotic. 

(You can use code “XODANIELLE” for 20% off at Sakara!)

Omegas

Specifically, omega 3 essential fatty acid. It’s a major MUST for optimal health and important for reducing inflammation. Typically you can get it from fish and fish oil supplements but as a vegan, you can opt for a plant based source of omega 3 like algal oil (algae). This is one of the very few vegan omega 3 DHA and EPA sources.

Going back to getting nutrients first through whole foods (with supplementation), you can also get omega 3 from brussel sprouts, walnuts, chia seeds, flax oil, spirulina, and hemp seeds. 

Again, you can cover your omega supplement in Sakara The Foundation or look for a vegan algae omega. Or, I also encourage you to check out Doterra’s vegan Omega supplement. Comment below if you would like to order it and I can help you get the wholesale price!

(You can use code “XODANIELLE” for 20% off at Sakara!)

Vitamin D

Vitamin D is important for immunity support and energy. You may have seen the recent study that reported 80% of COVID-19 patients had low levels of vitamin D. Low levels of vitamin D are extremely common with most of us being stuck inside working 9-5 or longer under artificial light. Then, when we are outside, we have been trained to lather on sunblock. Your skin needs to soak up SOME direct sunlight. It’s nature’s vitamin, peeps! Aim for just 20 minutes a day on a quick walk or when you’re out running errands. 

For a vitamin D supplement, opt for a vegan D3 like the ones I linked here from My Kind Organics.

Magnesium

As a blanket statement, women are almost always deficient in magnesium. Magnesium is extremely helpful for rest, relaxation, and headaches. Literally almost every single one of my clients has trouble sleeping. They tell me they are taking melatonin yet they still have trouble staying asleep. I always recommend magnesium over melatonin. I like Dr. Mercola’s magnesium.  

Digestive Enzymes

Digestive Enzymes help the body break down large macromolecules from the foods we eat into smaller molecules that our guts are able to absorb. I like these or the Arrae brand which is a staple in my natural medicine cabinet. Digestive enzymes can be especially helpful if you are new to a plant-based diet and your body is getting used to the increase in healthy fiber. 

B12

B12 is that one vitamin that you hear everyone and their grandma talk about when you go vegan. I could write a whole other post on this topic. To keep it simple, just know vitamin B12 is produced by bacteria. Animal foods contain it because the animal accumulated this bacteria during their lives. So, to get B-12 into your diet without eating animals, you can take a multivitamin (like the Sakara one I mentioned earlier in the post), a B-12 supplement, or cook with nutritional yeast.

I personally have not even taken a B-12 supplement the last 3 years of being plant based and my blood work has shown strong levels of B-12. I credit this to topping my meals with a little nutritional yeast every week.

 

A few tips when shopping for supplements: 

First and foremost, make sure it is organic or non-GMO. Also check for fillers or preservatives on the ingredient labels. Lastly, if possible, see if they share any information on their website regarding being lab tested for purity standards. 

 

Remember, supplements are meant to help fill in nutrition gaps. Be sure to focus on feeding yourself nourishing, whole foods first. PS- Supplement recommendations and meal ideas are included in the follow up to my free health consultations. If you’re interested in chatting with me, be sure to schedule a Zoom call here. 🙂

What questions do you have about these supplements?

XOXO, Dani

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Last weekend’s b-day trip to see my parents (mom Last weekend’s b-day trip to see my parents (mom has been working with EuroMed foundation for alternative cancer treatments, great resource for anyone needing it!!) and have a little Labor Day weekend reset! Had the best time visiting my fave Scottsdale/Phoenix restaurants @kaleidoscopejuice & @tocayaorganica .Also was obsessed with @civanaresort and had a fun time forcing Garrett to do a sound bath mediation with me lolz. The spa & on site restaurants were sooo good, super health conscious and lots of gluten + dairy free and vegan options. The matcha pancakes and homemade hot sauce were to die for. 
Until next time, AZ! 💚🌵🏜️🎂🎈🍾
French Riviera bringing me back to life!! Best tri French Riviera bringing me back to life!! Best trip living off bread, champagne, and perfecting my “bonsoir” and “merci” lolz.
Check out Part 1 caption with a lot of my wellness travel must haves 🇫🇷🤍

#europeansummer #healthytravel #southoffrance
France Part 1 - went to @cannes_lions festival wit France Part 1 - went to @cannes_lions festival with @dearmediastudio - such a cool experience to see all things creator economy, advertising, influencer marketing, and brand innovation. 

Favorite Wellness Hacks that got me through all the meetings & networking events:

- @d.o.s.e.y travel supplement case filled with @arrae.co bloat, @sakaralife multi vitamin and metabolism powder, @clearstemskincare acne supplement, @cymbiotika super greens, vitamin C, Zinc, @maryruthorganics vitamin D, and much more.
- travel size nebulizer to kill any germs and viruses that might get in the lungs from airplane circulated air, crowded spaces, etc
- @purity_coffee organic one cup on the go coffee tea bags
- @boiron homeopathic jet lag medicine and travel kit 
- @livelarq filtering water bottle 
- my @ninjakitchen mini travel blender for smoothies on the go (posted about on my TikTok, it was a game changer!) with @artisanamarket cashew butter packets and @truvani plant based protein packets 
- @doterra immunity boosting on guard hand sanitizer, wipes, essential oils digest zen and deep blue, their nontoxic deodorant & sunscreen stick 
- @sakaralife plantbased protein bars, energy effervecents, and detox tea 
- @bungalow.cafe.cannes for juices, smoothies, healthy eats and the best avocado toast when I needed a break from pasta 
- also my @cholulahotsauce travel packets because I can never find hot sauce in Europe and need it with lemon on everything lolz 

Xo, D

#wellnesstravel #healthytravel #canneslions #cotedazurfrance
@dearmediastudio 2nd annual IRL event in Austin th @dearmediastudio 2nd annual IRL event in Austin this past weekend- I remember @michaelbosstick describing the company vision to me about community events 5 years ago (before I had the amazing team we do now & when the brand partnerships department was literally just me, myself, & i lolz!) Fast forward here we are again with over 500 people coming to see some of their fave creators in person, experience brand activations, & spend the day with us! Super rewarding to see all this come to life after the behind the scenes planning since last year. Lucky to work with such incredible people & brands.

Next IRL coming SOON to a NEW city in the fall 🎤🎙️📰🎧🏙️🤠
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Earlier this month when I became an aperol spritz Earlier this month when I became an aperol spritz gurl 🇮🇹🍝🍕🍹

My fave wellness-y stuff I forgot to take good content of from this trip:
@d.o.s.e.y travel pill case for my millions of supplements - took @arrae.co everything, @cymbiotika super greens, and alot of @doterra vegan Lifelong Vitality 

@livelarq water bottle with built in filter

@superhumanapp travel meditations

@piquelife teas, @drinklmnt electrolytes, and @purity_coffee travel packs

@averraglow clear skin elixir, cleansing nectar, and serums

@sakaralife metabolism powder travel packets every AM and detox bars for snacks

Xo, D
Are the youths calling these DITLs? Lolz Here are Are the youths calling these DITLs? Lolz
Here are the details of some of my go to brands/faves from this day in the life:
-AM meditation: @doterra emotional aromatherapy essential oils kit + @superhumanapp app
-always in my work bag: @piquelife tea, @sakaralife bars, @drinklmnt packets 
-AM smoothie: @truvani is my go to plantbased & clean ingredient protein powder + @artisanaorganics nut butters (protein + healthy fats will keep you full for longer)
-skincare routine w/ nontoxic @averraglow acne fighting products (also love clearstem!!) 
-clean makeup @lawless @crunchicollection 
-smoothie @juiceland here in Austin (my ride or die spot for healthy plant based eats)
-organic and clean wine (only thing I drink at home really) from @dryfarmwines bc extra extra low alc content (some less than 10%) & prevents any hangovers 
-and PM windown red light mask with @higherdose 

Xo, D

#dayintheoffice #dayinmylife #dearmedia #holistichealthcoach #plantbasedlifestyle #nontoxiclifestyle
a New York minute- quick trip last week filled wit a New York minute- quick trip last week filled with work meetings, plantbased restaurants, and a little sibling hang time all in one (my brother is there, shoutout Andrew lolz!)
I lived in NYC for a brief stint in my early 20s over a decade ago and it always re-energizes me when I go back. One of my favorite places in the whole world. So much hustling and good plantbased food this trip. Fave spots we hit up: any restaurant by Matthew Kinney (Bar Verde and Double Zero), Juice Press locations everywhere, Coletta, abcV, and Butcher’s Daughter. Save for these healthy spots your next visit to the city! Xo, D

#plantbasedrestaurant #plantbasedhealth #nyctrip
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