4 Supplements I Take Every Day — and Why

People often ask me if I still take supplements. The answer is yes, I do! I'm not a fan of multivitamins and I don't recommend them to anyone. However, there are dietary supplements I believe are really helpful for many people.

Here is the list of 4 supplements I take and give to my family, and why I take them.

4 Supplements I Take Every Day

Please note: There are affiliate links in this post. However, I was not paid to write this post and all opinions are my own.

4 Supplements I Take Every Day — and Why

I believe in eating real food, but there are times when supplements are really helpful, especially when you're trying to heal something or reverse a condition. When I recovered from gluten sensitivity, chronic fatigue syndrome and rheumatoid arthritis in my 20s, it was the combination of diet and supplements that did the trick.

I do try to take food-based supplements as much as possible, in addition to eating a real food diet. For example, for vitamin D, I take cod liver oil (see below), and I spend as much time as humanly possible in the sun. Luckily, I live in Los Angeles and I have fair skin, so it's easier for me to get adequate vitamin D (I'll be writing a longer post on vitamin D soon so check back).

I also try to keep the supplements I take as simple as possible, because I am very bad about taking vitamins and I easily forget. And if you don't take your supplements, you're just wasting money!

OK, on to the list!

1. Cod Liver Oil

I truly believe cod liver oil is the #1 superfood for most people. Many of us need to supplement with vitamin A because we don't eat liver once a week like our ancestors did. Very few people get enough vitamin D either. And omega-3s, fuggedaboutit!

4 Supplements I Take Every Day

Why I'm Taking Cod Liver Oil

As I said above, I am taking cod liver oil (and I give it to all my family members) for 3 reasons: (1) vitamin A, (2) vitamin D and (3) omega-3 fatty acids.

Now, there are other supplements you could take to get these 3 nutrients, but I LOVE the convenience of taking 1 teaspoon a day of ONE supplement, instead of having to take 3 different things. I mean, you could take desiccated liver and vitamin D drops plus fish oil, but for me it's hard enough to remember to take one thing, much less 3.

4 Supplements I Take Every Day
1930s Bus Advertisement for Cod Liver Oil

Let's briefly talk about these 3 things…

(1) Vitamin A – This is a critical nutrient for eyesight. A friend of mine stopped needing to wear his reading glasses after he took his EVCLO regularly for 6 months. This is the main reason I'm taking EVCLO right now. I don't know if it will work for me but I'm going to give it a shot.

Vitamin A is also super important for stamina and energy, as well as for immunity. If you catch colds and flu every winter, you may be low in vitamin A.

And you know how you hear all those horror stories about the measles? Guess what? The measles is only fatal in people who are low in vitamin A. Vitamin A not only helps to protect you from catching the measles, but it helps you fight it off.

Vitamin A is also critical for children who are on the autism spectrum.

(2) Vitamin D – Vitamin D is a powerful immune booster and it helps build strong bones and teeth.

The more I read about vitamin D, the more I realize how really difficult it is to get enough from our diet and from the sun. Vitamin D is something most of us don't get enough of, and many of us are low in vitamin D. This is why it drives me CRAZY to see parents smearing their kids with sunscreen every summer. Sunscreen blocks vitamin D production!

Also, in many parts of the world above 45 degrees latitude, you can't even get vitamin D from the sun during winter — and your body only stores it for a short time.

I'm really working to get more vitamin D from the sun, for me and my kids. And thankfully we live in LA, so we can get it year-round (only 2 hours of the day during winter, but still!). It's not always easy to get outside in our swimsuits or shorts… but we get out as much as we can.

I still take cod liver oil and give it to my kids (and my husband), because I'm sure we're still not getting as much as we should. Cod liver oil is a nice insurance policy — that one teaspoon per day is boosting your vitamin D supply, especially through the winter months during cold and flu season.

(3) Omega-3s Most of us get too much omega-6 fats in our diet, and not enough omega-3s, which causes inflammation.

I've also read a number of studies that show that omega-3 fatty acids protect us from sunburn and skin cancer. I have noticed in my own family's experience, when we take our cod liver oil, we don't get sunburn.

And this allows us to absorb more vitamin D from the sun… See? Win-win!

I give cod liver oil to my husband because we are trying to lower his triglycerides, which omega-3s can help with. He's on the verge of being pre-diabetic, another thing you should take omega-3s for.

Cod Liver OIl

Brands of Cod Liver Oil I Recommend

I only recommend the Rosita EVCLO (extra virgin cod liver oil) from Corganic. This is the only raw cod liver oil that contains the highest amounts of natural vitamin A.

4 Supplements I Take Every Day

I do not under any circumstances recommend fermented cod liver oil (FCLO). You can read my previous posts about why I no longer recommend FCLO.

Here's my post on all the different brands of cod liver oil and why I only recommend Rosita EVCLO.

Best Cod Liver Oil: Rosita Extra Virgin Cod Liver Oil (EVCLO)

You can order the liquid EVCLO or the capsules. The liquid EVCLO is a cheaper than the capsules, but the capsules are great for travel, so I buy both. If you buy 2 bottles, shipping is free.

Note: Store the liquid in the fridge and use within 90 days after opening. The capsules should not be refrigerated or frozen; they should be stored in a cupboard.

4 Supplements I Take Every Day

2. Probiotics

Most people can benefit from a probiotic supplement, because our gut flora is under assault by antibiotics, pharmaceutical drugs, even the chlorine in our water and swimming pools.

And 80% of our immunity is based on our gut. A healthy gut is critical to good health.

4 Supplements I Take Every Day

Why I'm Taking Probiotics

I healed my gut in my 20s, reversing my gluten sensitivity, rheumatoid arthritis and chronic fatigue syndrome. I know what abnormal gut flora can do to a person, because I lived it. At the tender age of 25, I was extremely sick, so much so that I could barely get out of bed in the morning. Probiotics turned my life around!

While many people do need therapeutic doses of probiotics, I am pretty healthy in that department these days, so I just take a maintenance dose.

4 Supplements I Take Every Day

Brands of Probiotics I Recommend

First off, not all probiotics work. Many of them have little to no impact on your gut flora. Worse, some brands have stuff in them that make it hard for people to heal (see below).

4 Supplements I Take Every Day

For years, I used to recommend 3 brands of probiotics: ThreeLac, Biokult and GutPro. I recommended these 3 brands for years because I knew from first-hand experience that they actually work. In other words, when I took them, I experienced “die-off” — or the bad bacteria in my gut died off and I had symptoms.

I didn't recommend any other brands other than those listed above, because I had taken other brands and they didn't work. No die-off. No change in my symptoms one way or the other, even after a month of taking them.

OK, so here's the update as of 2016… I stopped recommending ThreeLac years ago because they started adding canola oil. Yuck! Canola oil is an industrial oil made from one of the big GMO crops, canola.

I also stopped recommending Biokult because it contains a a soil-based bacteria called Bacillus subtilis. From what I've been reading lately, this can be very bad for many people due to the fact that this strain of bacteria forms spores which compete with the good bacteria in your gut. I will write a longer post on this whole issue later, but I think this could be what is keeping a lot of folks from recovering.

There may be other brands out there that are good, and I am working on researching for a comprehensive post about probiotic brands. But for now, the only brand I recommend is GutPro.

GutPro was created by Corganic (actually Organic 3, their manufacturing company), the same company that imports the Rosita EVCLO, my friends Dan Corrigan, Archie Welch and Karen Myers.

4 Supplements I Take Every Day
Dan Corrigan, Karen Myers and Archie Welch of Corganic

I've known these folks for almost a decade now and I trust them implicitly. After working with families of children on the autism spectrum for close to a decade, Corganic/Organic 3 worked on developing the purest and cleanest and one of the most powerful probiotics on the market.

4 Supplements I Take Every Day
Archie, me and Dan from Corganic at the Bulletproof Conference 2015

I have many, many reasons for recommending this brand and I will put them into my probiotics post. However, I won't post that until I've spent adequate time researching probiotics. So please stay tuned.

You can order GutPro capsules or powder. I take the powder because it is a lot cheaper and more concentrated.

Gutpro Powder

I recommend getting the powder to start, and going VERY SLOW. One of my readers just started on it a week ago and her face broke out.

You know what that means? It's working! The skin is a detoxification pathway. But she needed to go MUCH SLOWER and take a much smaller amount.

I recommend getting the little spoon set Corganic sells with the powder and take the smallest amount possible to start.

3. Emu Oil

Emu oil is the best source of vitamin K2 that I know of. If you haven't read it yet, I highly recommend [easyazon_link identifier=”0062320041″ locale=”US” tag=”cheeseslave0e-20″]Vitamin K2 and the Calcium Paradox: How a Little-Known Vitamin Could Save Your Life.[/easyazon_link]

4 Supplements I Take Every Day

Based on the lab tests done that were ecommissioned by WAPF (the Weston A. Price Foundation) last fall

Emu oil contains more vitamin K2 (Menaquinone-4, or MK-4, the preferred kind of K2) than any other food:

5-20 times more vitamin K2 than ghee or butter oil
12-13 times more vitamin K2 than egg yolks
20-30 times more vitamin K2 than butter
25-100 times more vitamin K2 than cheese

WHAT?! Yes, you heard that right! Emu oil is the most concentrated form of vitamin K2 that exists.

If you're trying to build bone or prevent or reverse cavities with vitamin K2, emu oil is the supplement you need.

Why I'm Taking Emu Oil

So yes, I'm taking emu oil for the vitamin K2.

I just started taking the emu oil and I'm really excited about it. I'm only taking 1/2 teaspoon a day because it's very potent.

I'm really working to see if I can reverse or at least stop my bone loss. I have lordosis (the form of scoliosis that makes you look hunched over).

Lordosis - curvature of the spine
Lordosis – curvature of the spine

The best vitamins for bone loss are a combination of vitamin K2 along with vitamin D and iodine (magnesium is important too — which I am also taking — see below under #4).

Brands of Emu Oil I Recommend

I'm taking Walkabout Emu Oil, imported from Australia, which is available online from Corganic.

Walkabout Emu Oil

4. Iodine Protocol

Finally, I'm on the Iodine Protocol.

OK, I'm kind of cheating here because when I say I take “Iodine Protocol”, it's not just ONE supplement. It's iodine plus some other stuff, the “companion nutrients” which help your body absorb the iodine.

I'll write a longer post on this soon, but I'll list the basic iodine protocol here.

Iodine Protocol

Why I'm Taking Iodine

The main reasons I'm taking iodine is to see if I can get the fluoride out of my body. When I read Melissa Gardner's book, [easyazon_link identifier=”069272155X” locale=”US” tag=”cheeseslave0e-20″]The End of Acne[/easyazon_link], this year, I was totally blown away. Click here to read my review.

I want to see if I can get rid of the cellulite on my thighs and the slight melasma on my face. I also want to see if I can reverse the bone loss in my spine. (Fluoride causes all of these things.)

And I really want to protect myself against fluoride exposure, damage to my hormones, and I want to prevent breast cancer. Fluoride and bromide displace iodine in the body and the body. The human body needs iodine, and naturally stores iodine in the thyroid, breasts and ovaries (and the prostate in men). However, when we are exposed to halogens like fluoride and bromide, the body stores them instead. Iodine helps to detox these harmful halogens.

Brands of Iodine I Recommend

I take [easyazon_link identifier=”B000X843VG” locale=”US” tag=”cheeseslave0e-20″]Iodoral[/easyazon_link] which you can get on Amazon.

Iodoral iodine

You can also take [easyazon_link identifier=”B00E3B49R2″ locale=”US” tag=”cheeseslave0e-20″]Lugol's Iodine[/easyazon_link] if you prefer the drops to the pills.

I don't recommend other forms of iodine, such as kelp, for a variety of reasons, which I will elaborate on in a future post.

The Full Iodine Protocol

First of all, I recommend getting a copy of Melissa Gardner's book, [easyazon_link identifier=”069272155X” locale=”US” tag=”cheeseslave0e-20″]The End of Acne[/easyazon_link]. She goes into great detail about how to do the iodine protocol and how to work up slowly with the dose, which is critical.

[easyazon_infoblock align=”none” identifier=”069272155X” locale=”US” tag=”cheeseslave0e-20″]

Also, consider joining the Iodine Workshop Group on Facebook, which is run by two extremely knowledgable people, Lynn Razaitis and Lynne Farrow, author of [easyazon_link identifier=”098603200X” locale=”US” tag=”cheeseslave0e-20″]The Iodine Crisis: What You Don't Know Can Wreck Your Life[/easyazon_link] (another book I highly recommend).

[easyazon_infoblock align=”none” identifier=”B00C5JLD9Q” locale=”US” tag=”cheeseslave0e-20″]

OK, so, like I said, this really needs its own post but here's the basic daily protocol (and in the meantime, here's a good source to read more about supplementing with iodine, in addition to the two books I recommended above)…

1. [easyazon_link identifier=”B000X843VG” locale=”US” tag=”cheeseslave0e-20″]Iodoral[/easyazon_link] (50 mg) – I started at 12.5 mg per day and worked my way up to 50 mg per day over a period of 4 weeks
2. [easyazon_link identifier=”B0013P1GD6″ locale=”US” tag=”cheeseslave0e-20″]Vitamin C[/easyazon_link] (2000-3000 mg or bowel tolerance) – This helps to detox bromide and fluoride from the body. Bowel tolerance means if you have diarrhea you're taking too much. You may need to break up the vitamin C into more than one dose. I take 2000 mg per day.
3. [easyazon_link identifier=”B002TERPY4″ locale=”US” tag=”cheeseslave0e-20″]Magnesium[/easyazon_link] (300-600 mg) – Dr. Carolyn Dean, author of [easyazon_link identifier=”034549458X” locale=”US” tag=”cheeseslave0e-20″]The Magnesium Miracle[/easyazon_link] (really fabulous book), told me in an interview once that magnesium binds with fluoride and helps to detox it. (I know magnesium also helps us build bone, so I would take this anyway since I'm trying to reverse my bone loss.) I'm taking [easyazon_link identifier=”B002TERPY4″ locale=”US” tag=”cheeseslave0e-20″]400 mg (2 capsules) of this brand of magnesium[/easyazon_link] per day.
4. [easyazon_link identifier=”B00SJKPBNY” locale=”US” tag=”cheeseslave0e-20″]Selenium[/easyazon_link] (200 mcg) – [easyazon_link identifier=”B00SJKPBNY” locale=”US” tag=”cheeseslave0e-20″]L-selenomethionine[/easyazon_link] is the best, most easily absorbable source. I'm taking [easyazon_link identifier=”B00SJKPBNY” locale=”US” tag=”cheeseslave0e-20″]200 mcg of this brand[/easyazon_link].
5. [easyazon_link identifier=”B00GTTE5I4″ locale=”US” tag=”cheeseslave0e-20″]ATP Cofactors[/easyazon_link] (2 capsules) – This is optional, according to the iodine docs. I take 2 capsules of [easyazon_link identifier=”B00GTTE5I4″ locale=”US” tag=”cheeseslave0e-20″]ATP Cofactors[/easyazon_link] per day.

I also use [easyazon_link identifier=”B000EITYUU” locale=”US” tag=”cheeseslave0e-20″]Celtic sea salt[/easyazon_link] daily with my meals, which is recommended for detoxification.

I plan to stay on the Iodine Protocol for at least a year to help detox the bromide and fluoride from my body and to help store more iodine in my thyroid, breasts, and ovaries.

Pro Tip:

Oh, also, because there are a lot of pills involved in the Iodine Protocol, it's super helpful to get a [easyazon_link identifier=”B00IIBZ0EY” locale=”US” tag=”cheeseslave0e-20″]vitamin organizer[/easyazon_link] to manage taking the vitamins required. If I don't have a visual reminder on the counter, I forget to take my pills.

There are a number of different ones available on Amazon but I got 4 of these [easyazon_link identifier=”B00IIBZ0EY” locale=”US” tag=”cheeseslave0e-20″]7-day organizers (they come in 2-packs)[/easyazon_link].

[easyazon_infoblock align=”none” identifier=”B00IIBZ0EY” locale=”US” tag=”cheeseslave0e-20″]

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4 Supplements I Take Every Day

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Ann Marie Michaels

I have 25 years of experience in digital and online media & marketing. I started my career in Silicon Valley and Los Angeles, working at some of the world’s top ad agencies. In 2007, after my first child was born, I started this little food blog which I grew to over 250K monthly unique website visitors and over 350K social media followers. For nearly 15 years, I've helped my audience of mostly moms and women 25-65 cook for their families and live a healthier lifestyle.

 The year after I started the blog, I founded a blog network in the health & wellness space called Village Green Network. I started the company on my coffee table and bootstrapped the business to over $1.3 million in annual revenue within 5 years. During that time, I helped a number of our bloggers become six figure earners. After being censored on almost every social media platform for telling the After being censored on almost every social media platform from Facebook and Instagram to Pinterest and Twitter, and being deplatformed on Google, I am now deployed as a digital soldier, writing almost exclusively about politics on my blog Cheeseslave.com. Because who can think about food when we are fighting the second revolutionary war and third world war? Don't worry, there will be more recipes one day. After the war is over.

20 thoughts on “4 Supplements I Take Every Day — and Why

  1. Thank you so much for posting this. I am ordering some emu oil and the probiotics from corganic now, and already got the rosita evclo, but I am wondering if you recommend taking the emu oil capsules? I’m also ordering some of the rosita clo capsules for travel and you mentioned it is 8 a day for an adult, but would you happen to know how many caps of the emu oil would be equivalent to the liquid? Also, can you please answer the question, if you think the emu oil, probiotics etc would be good for kids as well? Thank you so much, I have tooth pain because of reseeding gums on the left side and I’m hoping all these supplements will heal them .

    1. Hi, Marianna,

      Thanks for asking about the capsules… I need to add that to my post.

      Here’s the info:

      Emu Oil
      60 servings per jar (2 grams per serving)
      75 cents per serving

      Emu Oil Capsules
      50 servings per jar (2 grams per serving)
      $1.04 per serving

      I serving of emu oil is 2 grams, or about .07 ounce. That’s about .4 teaspoon, or almost half a teaspoon. The equivalent is 2 capsules.

      Yes, I absolutely think emu oil and probiotics are good for kids. I neglected to mention this in the post. I do give my kids the GutPro daily.

      I just got the emu oil so I haven’t started giving it to my kids but I’m going to start giving them 1/4 teaspoon per day with their cod liver oil.

      I am also going to start giving them Lugol’s iodine in their milk. I used to do that with Kate but then stopped after Sally Fallon of WAPF wrote that iodine was not good. I plan to start again.

    1. Iodoral is a tablet form of Lugol solution. Lugol's Iodine, also known as Lugol's solution, first made in 1829, is a solution of elemental iodine and potassium iodide in water, named after the French physician J.G.A. Lugol.

      It is not the same thing as iodized salt, which is just salt with a small amount of iodine added to it.

      1. hi ann,
        in one post you say synthetic vitamins do not work , but how dose it fit whith the fact that people comment that for an example synthetic vitamin k – mk-4 did remove ther plaque from there teeth and there is a studie in japan that women hade less bone fracture by taking v synthetic vitamin mk-4 and people head there teeth with it ?
        also if synthetic vitamins are a waste of mony so whay do you reccoment sythetic vitamin c and vitamin d3 that you yourself take ?
        and i would like to ask you which brand of omega-3 can you reccomend?

        thank you.

  2. Curious about the magnesium. From what I understand, magnesium oxide (the kind in your amazon link) is poorly absorbed. It’s common to use as a laxative. Is this the effect you’re looking for? I use carbonates of magnesium in the supplement “Tri-salts” from Ecological Formulas. The carbonates that combine with the hydrochloric acid in your stomach does something good for you I guess!! Lol.

  3. I was told in order for Probiotics to work, you have to take PREbiotic’s also?
    Do you know if that is true?

    I was in the hospital for Pneumonia last April for 4 days. I didn’t have any say so on the antibiotics
    they gave me. As my Dr. friend said, Those antibiotics will take a year to get out of your system , and you
    have allot of the side effects. It poisoned your body. It will take a year to heal. Also all your joints will hurt,
    and your memory will suffer for a year!!

    Any suggestions?


  4. Hi,
    How young can I start my kids on cod liver oil? How young for probiotic? How young for emu oil? Or even the iodine? Just don't want to start too early or over dose. Thanks.

    1. For the cod liver oil, you can start when they start solids at around the age of 6 months. Probiotics, same. Iodine you could put a drop of Lugol’s in their milk after they start drinking milk (after they are done breastfeeding).

      Prior to that, they can get these nutrients from your breastmilk if you are taking the supplements and breastfeeding.

  5. Thanks for sharing.
    I want to mention.
    Taking K2 MK 4 takes the calcium from our arteries to our bones and teeth.
    Drs. Say it the cholesterol that blocks our arteries, but it's Calcium in the arteries that is more of a problem.
    We do need Fat for our Brain .

  6. Hi there, when you experienced die off from gut pro, what was it and how long did it last until your body adjusted? I am taking it now and I am getting increased motility and a bit of bloating/abdominal pressure.

  7. Hi Ann Marie! You're amazing. THANK YOU for all your continued posts – FB and blog. Quick question, do you know where I can get a copy of Melissa Gardner's book The End of Acne? I am only finding 2 copies available on Amazon for close to $1,000! That's crazy! I know it wasn't always like this. Thoughts? Thanks so much!

  8. Hi Ann Marie!

    You mentioned emu oil is very potent. Did you get any side effects when you started taking it? Do you continue to take it now?

    I just started it, and it seems to make my skin look healthier, and I'm sleeping a lot deeper at night, but I've also been getting more tired lately, and I'm wondering if that's because of its anti-inflammatory properties. Very curious to hear more about your experience with it if you don't mind providing an update – thank you!

  9. I"m with Heather up there – I'm really curious how this protocol went? A few years ago I was taking quite a few supplements and my hair started falling out. After a lot of research I discovered a few possible culprits, which were vitamin A, Tumeric, and Selenium. I stopped taking all 3 and my hair stopped falling out. Not sure which one it was, but pretty sure it was one of them…..So I always wonder now about how others fare with large amounts of any of these (to narrow it down for myself).

    Were you results completely positive? Any negative side effects? Thanks!

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