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Ariane Hundt, Clinical Nutritionist (M.S.) & Fitness Expert + Mom of Two
RX PANTRY
Here are some of my favorite go-to supplements.
Please consult with your healthcare provider about your unique needs as they relate to your current state of health, fitness and goals you want to achieve.
My supplement recommendations are by no means meant to replace lifestyle changes in nutrition and fitness, but are meant to ‘supplement’ what you do on a daily basis.
daily
Well-Being
MULTIVITAMIN. A daily multivitamin is a good idea, even if your diet is high in fresh veggies. Due to soil depletion, stress and produce being picked before it's ripe, a multi is a good insurance to get your need met.
Food-based multivitamins are better absorbed than synthetic vitamins, which typically contain massive amounts of nutrients you don't need and can interact with each other.
Products such as Centrum and One A Day are low quality products that often contain versions of minerals and nutrients your body can't assimilate.
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Always take multis with food to enhance absorption and avoid feeling nauseous.
HIGH QUALITY MULTI-VITAMINS
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HEALTHY IMMUNE SYSTEM, BONE STRENGTH & CALCIUM LEVELS
VITAMIN D3 deficiency is rampant. The average person requires 2000 IUs daily to maintain. People with deficiencies may require more.
CRUCIAL FOR BRAIN HEALTH, FAT BURNING & CELL COMMUNICATION
OMEGA 3 deficiency is very common. Unless you eat wild fatty fish 3x a week, you don’t get enough. Take 4 pills a day.
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TAKE ZINC. Zinc fights the rhinovirus and prevents it from lodging in your mucus membrane and multiplying there. Studies have shown that lozenges made from zinc acetate or zinc gluconate are most effective. Take 13 mg of zinc every 3-4 hours at the onset of your cold symptoms.
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LOAD UP ON VITAMIN C. Vitamin C shortens the duration of your cold but may not necessarily prevent it. Regardless, Vitamin C fights free radicals which is linked to aging and cell strength. Take 1,000mg per day, up to 5,000 mg per day. More than that may upset your stomach.
BLOATING, DISTENTION, STOMACH GURGLING, FREQUENT BOUTS OF CONSTIPATION & DIARRHEA | Jarrowdophilus 25 Billion
NOT DIGESTING FOOD WELL? Feeling distended after eating? Take a digestive enzyme 15 minutes before each major meal. It will introduce the right enzyme to digest protein, carbs and fat and boost nutrient absorption | Michael’s Naturopathic Enzymes
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KEEP DIGESTION REGULAR
Either drink Calm Magnesium Powder (aim for 350-450 mg at night) or take 350-400mg of Magnesium Citrate before bed in pill form.
HEARTBURN, LEG CRAMPING, NAUSEA, MORNING SICKNESS OR MINERAL DEFICIENCIES
To reduce stomach acid and boost calcium and magnesium absorption Drink Gerolsteiner Mineral Water. Aim for a bottle a day, especially after meals.
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ANXIETY, MUSCLE TWITCHING, RESTLESS LEGS
This magnesium product combines l-theanine, which is a powerful combination to combat stress and anxiety. Take it before bed to aid sleep quality. Take it during the day for an instant calming effect.
gut + digestion + mineral booster
INFLAMMATION, achy joints, swelling & water retention from stress & excessive exercise
NATURAL ANTI-INFLAMMATORY. Eating curry/turmeric and capsaicin ensures that the body's natural inflammation response is moderated. These 3 natural supplements are game changers for reducing inflammation and joint pain:
NEW CHAPTER'S ZYFLAMEND contains 12 ant-inflammatory herbs that help keep inflammation and soreness at bay and reduce joint pain.
WOBENZYM is a powerful supplement that reduces joint pain and inflammation and also aids your digestion.
PHENOCANE is excellent for endurance athletes or very active people who need to recover from workouts faster by reducing inflammation.
DAILY MULTI (iron-free, b-vitamins, magnesium)
New
HORMONE REGULATION: Vitex regulates hormones and your cycle, can boost progesterone and reduce PMS symptoms.
MACA, RED CLOVER, SAGE: Reduces night sweats and hot flashes, improves sex drive and vaginal dryness. Menomax or Pure Encapsulation
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STRESS HORMONE REDUCTION/SLEEP BOOSTER: Adrenal Optimizer by Jarrow
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RELAXATION, SLEEP QUALITY BOOSTER, REGULATES DIGESTION: Calming Day by Jarrow
FEMALE HORMONE BALANCING (estrogen dominance): headaches, weight gain, low libido, heavy bleeding, low sex drive, low mood, etc. Femguard
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Stress Horm
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MENOPAUSE:
HOT FLASHES, SLEEP ISSUES,
LIBIDO, NIGHT SWEATS AND Mental Calm...
Sleep
SLEEP & STRESS REDUCTION
Nothing is more important for your health and immune system than sleep. If you're having trouble falling asleep, listen to this 10-minute body scan. You will be asleep before it's done and you will feel connected to your body in a powerful way, while allowing your brain to calm down.
If you're still having trouble falling asleep or waking up regularly between 1 and 3am it could be a sign that your body is in sympathetic nervous system (fight-or-flight) mode.
Reduce adrenaline and normalize your systems.
The pantry
PROTEIN POWDERS AS MEAL REPLACEMENT, POST-WORKOUT FUEL OR SNACK
Recharge Smoothie
Combine In Magic Bullet Blender 2 Scoops of Vanilla Protein Powder,
2 cups of frozen cauliflower,
1 cup butternut squash,
almond milk or water
Smoothies are great as a pre-or post workout meal or snack. It's also another way to make sure you get a healthy dose of veggies. Combine veggies with just 2 scoops of protein powder, water or unsweetened vanilla almond milk
VITAL PROTEINS VANILLA COLLAGEN
2 scoops per serving to get 20 grams of protein
Use it for veggie smoothies as breakfast, snack or meal replacement.
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Collagen is showing great promise to boost skin and connective tissue health.
Ancient Nutrition Collagen Protein Powder
Naked Whey Protein Powder | Probably can’t get any cleaner whey protein than this
I USE A VITAMIX or NUTRIBULLET ~
TRULY THE WORKHORSES OF BLENDERS
MRM Reload Watermelon Flavor. This powder packs a powerful punch as it helps kill sugar cravings thanks to stevia, but also slightly blunts your appetite. It helps with workout recovery and muscle soreness reduction, as well as helps to heal the gut thanks to L-Glutamine. And, it helps you stay strong longer during a workout.
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Navitas Organic Dark Chocolate Cocoa Powder. Mix a heaping tablespoon of cocoa powder in a cup of hot unsweetened vanilla almond milk, add a bit of stevia to sweeten and your sugar cravings will be gone without having taken in a single gram of sugar.
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Lindt Dark Chocolate. This 90 or 95% bar of Lindt chocolate will not only kill your sugar cravings with two small pieces, but it also boosts your serotonin and dopamine levels, so it's truly therapy.
Sugar
Cravings can derail
your best diet efforts.
These 3 hacks will quiet your sugar cravings without any sugar.
Cooking Foundation
Bone Broths Are Highly Beneficial & Nutritious
Bone Broths make a great base for so many meals. Instead of using water for quinoa, lentils, rice, etc., opt for bone broth.
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Make a variety of soups like this
Carrot Ginger Soup. Bone broth is super easy to make. It literally takes 10 minutes to throw together. The time is in the simmering. Make a big batch & freeze.