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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!)

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. 

(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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daniontheloose

Holistic Health Coach
6 FOODS TO KEEP HANDY IN THE FRIDGE FOR CLEAR SKIN 6 FOODS TO KEEP HANDY IN THE FRIDGE FOR CLEAR SKIN:

BERRIES: (Strawberries, Raspberries, Blueberries, Blackberries): Eat your water! Yes, eat! Cellular hydrating fruits & veggies high in water content like berries (that are also low in natural sugars) are beauty boosting for the skin and moisturize from the inside out. 

BROCCOLI: Cruciferous veggies that contain sulfur like broccoli are super detoxifying for the body and when the body is detoxified, it has less inflammation and stays clear. 

COCONUT YOGURT: Gut boosting foods rich in probiotics like coconut yogurt are a great plant-based snack or breakfast option that feed the good bacteria bugs for a healthy gut which is the control center to literally everythinggg else in the body- nervous system, hormones, sleep, etc etc etc. It controls it all. Gut health absolutely has to be fixed to heal skin for good.

KALE: Love love love me some kale. Dark leafy greens like kale that contain vitamin A & are superfoods for clearing skin bc of being anti-inflammatory. It also promotes cell turnover, therefore reduces clogged pores!

AVOCADO: for a beauty boosting healthy fat that fights chronic inflammation! Most often skin issues are a direct reflection of internal inflammation in the body. Eat avocado to reduce skin redness and more.

GINGER ROOT: Immunity supporting & skin inflammation fighting. I love to make homemade ginger root tea with this. Let me know if you want to see the process and I’ll put it on my insta stories for ya!

And there you have. Want more tips for healing skin from the inside out? 

DM ME and let me know what you need! Xo, dani
My approach to WEEKEND FREEDOM that I teach my cli My approach to WEEKEND FREEDOM that I teach my clients...

Everyone is always looking for BALANCE, 80/20 lifestyle, whatever the F you want to call it. One of the greatest things about a whole foods plant-based diet is that it is SUSTAINABLE and effing DELICIOUS. When it comes to eating a plant-rich diet, I’m all about the meal prep during the week and then freedom to play on the weekend…

So many of us want a meal plan to follow during the week so that we don’t have to think twice about what’s for dinner after the end of a long Monday. But when it comes to Friday - Sunday, I say HAVE FUN. 

Joy is a nutrient too & if you need that glass of red wine or those french fries to feel like you are living your best life, go for it gurl. It’s all MINDSET.

HERE IS MY APPROACH TO WEEKEND FREEDOM 101:

It’s simple. Live your life & indulge on occasion while also respecting your body to help you get where you are going, &, to feel your best for all the exciting stuff to come the next day & in the future. Does it totally slow me down the next day? Does it make me feel super crappy? Does it cause disease? 

Then I don’t want it in my life. 

Get it out of here & I don’t miss it AT ALL. I get to say byeee to the anxiety & stress it would’ve caused me if I did consume it in the first place. HOWEVER, if I decide to indulge, I don’t JUDGE. That also causes stress which hurts you just as much in the long run.

Once I realized I have so much sh*t I wanted to accomplish, whether that’s getting in a workout the next day or preventing cancer when I’m older, I changed every decision when it came to my health. i shifted my mindset from “lack of” something to “gaining” something better instead. 

Do I still get tipsy on organic vodka martinis every once in a while? Guilty as charged. But am I motivated to detox the next day? DUH. (shoutout to coffee enemas lolz!)

Do I enjoy those organic salt & vinegar Kettle chips occasionally on a Saturday afternoon? TOTALLY. They are like crack! But do I balance it out w/ eating nutrient dense, plant-based dinner? 100%.

Do what makes u feel good while also working toward a better version of yourself. 

TAG A FRIEND who needs to see this!🌱🤍
IF YOU’RE NEW TO MY PAGE…. First off, Holy sh IF YOU’RE NEW TO MY PAGE….

First off, Holy sh*t- thank you. I’m so glad you found me and I’d love to know how you got here! So that you feel you know me a bit better here’s some fun tidbits.

🤍I am a holistic health coach super into helping busy b*itches (like myself) avoid burnout and get their body back into balance through a nutrient dense, plant-based diet and switching over to a less toxic lifestyle. I promise it can be cool you guys. I could talk about this stuff all day because I’m so in awe of how these tools changed my own life.

🤍My Mom was diagnosed with stage 4 ovarian cancer in 2011 and has treated the disease 100% holistically to this day using alternative medicine, plant-based diet, and so much more.

🤍Thanks to the power of plants and holistic healing I’ve been able to get my lifelong struggle with acne under control, along with sinusitis, gut imbalances, and an array of other symptoms. Food truly is medicine.🌱

🤍I am a Texan born & raised but have spent time living on both the East and West Coasts. Love LA & NY and both hold special places in my heart.

🤍I met my husband wasted at a frat party freshman year of college (lol oops) and we have been together ever since. We live in Austin, TX now with our maltese who i like to call #PupOnTheLoose

🤍I turn 30 this year. Yikes… botox isn’t really on brand for me but might have to consider it now…

🤍In addition to health coaching, I have worked for @dearmediastudio for the past few years & truly have the absolute best boss (shoutout @michaelbosstick ) and team. I only mention this bc I think it’s important to share that when I was in health coaching school, they taught us how if other areas of your life, like your career, are causing you to feel out of balance with who you are, it can hold you back from becoming your healthiest, most thriving self. I finally understood that when I started working for a company that aligns with my values and is something I truly enjoy everyday.

Ok I think that’s enough about me. Now tell me about YOU. 

How did you find my page? 
XO, dani
Clean Beauty & Non-toxic Products w/ @switch.natur Clean Beauty & Non-toxic Products w/ @switch.natural. I had so much fun chatting with my friend Andrea at @switch.natural ! We cover: 

-acne and plant-based eating
-clean beauty at Target
-tips for reading the back of ingredient labels
-nontoxic household care for when you’re pregnant or a new mom
-retinol
-chemical peels
And so much more!

If you’re watching this replay comment below and let us know! Xo, Dani🤍🌱💄
Tune in today, Tuesday 4/6 at 1pm CT for an Instag Tune in today, Tuesday 4/6 at 1pm CT for an Instagram LIVE chat with my friend @switch.natural ! We will talk all things clean beauty, non-toxic products, skin health, plant-rich diet, and more! 🌱 💄 

Leave any questions for us below so we can be sure to answer them!!! Xo, Dani
QUICK HIT LIST OF ACNE SAFE NON-TOXIC MAKE-UP RECO QUICK HIT LIST OF ACNE SAFE NON-TOXIC MAKE-UP RECOMMENDATIONS:

Foundation: 
-Fitglow Vita Active Foundation (lighter/BB cream type coverage)
-Crunchi (medium, matte coverage)
-Lawless Woke Up Like This Flawless foundation (full coverage)
-Ilia (light serum for daily wear)

Powder/concealer: 
-Vapour Perfecting Powder
-100% Pure Bamboo Powder
-Priia Loose Mineral Powder foundation (this one is good for powder concealer or all over face application)

Bronzer: 100% Pure Cocoa Pigmented bronzer

Blush & Highlighter: 100% Pure Naked Palette

These are just a few staples I keep in my own makeup bag and I know I can trust to recommend to acne prone clients. 

Do you trust clean beauty when you have broken out skin? 

Xo, dani
Oh Hayyy I’m offering 2 more FREE health coachin Oh Hayyy I’m offering 2 more FREE health coaching calls this week! Get the chance to chat 1-1 with me & get custom support. 

I would love to speak with women experiencing acne/breakouts or other SKIN issues! 

Shoot me a DM to apply! 

PS- please please please SHARE THIS POST with a girlfriend!!! 

Xo, Dani 🤍
One of the biggest “A-HA!” moments for me when One of the biggest “A-HA!” moments for me when it came to overall health was that skin issues are a symptom of something going on internally! Healing starts from within with food as medicine.

Here are 5 WHOLE FOOD PLANT-BASED PANTRY STAPLES FOR CLEAR SKIN:

FLAXSEED: Contains fiber which helps the body with digestion, elimination, and keeping the gut balanced! (which we talked about in my recent IGTV) Plus these little babies have omega 3s that fight inflammation. Chronic acne or any skin irritation is a direct correlation to inflammation in the body.

MATCHA OR GREEN TEA: Helps keep stress hormones in check thanks to 2 little hawties called L-Theanine and ECGC- antioxidants, anti-inflammatory, and antibiotic properties! This is why green tea is a common ingredient in skincare for reducing redness, etc.

AVOCADO OIL: Toss the processed vegetable oils away and stock up on avocado oil that is first cold-pressed, organic, and unrefined. It’s anti-inflammatory, a healthy fat, and safe for cooking at high heat temps.

BEANS: Protein + fiber powerhouses. Keeps blood sugar balanced since it is a low-glycemic food group and aids in digestion!

GLUTEN FREE OATS: Giving the body a major break from common inflammatory foods that wreak havoc on the gut (like gluten) are key for skin success. Oats are a pantry staple that again, aid in digestion and balance blood sugar. When the gut is balanced, the whole body is balanced!

Keep a lookout next week for a post on refrigerated foods to eat for clear skin! 
If you found this post helpful, PLEASE TAG A FRIEND so we can pass the message along! 
xo, dani
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