Remember when you were a kid and taking supplements was as easy as chewing on a Flintstone's vitamin with your cornflakes before school? I liked orange best, anyone else?

In my early adulthood I think I would buy the occasional bottle of Centrum or some other multi and then it would sit and collect dust for 3 years until I had to move from one apartment to the other and I would toss it in the trash, only to eventually purchase a similar low-grade multi a month later.

Needless to say, my supplement regimen has come a long way since then. But there was actually a time when I was taking too many supplements because I thought that was the "healthy" thing to do. Turns out, taking excessive amounts of supplements can lead to a toxic load on your liver, so it's important to find a healthy balance and take the most minimal amount of supplements while also filling in any gaps in your diet. The regimen below may not seem streamlined to some people, but it's where I've netted out after years of researching my own body's needs, and then also getting the results of my Caligenix DNA test.

This is what my supplements look like now. Not a Flintstones vitamin in sight!

This is what my supplements look like now. Not a Flintstones vitamin in sight!

I decided to undergo the Caligenix DNA test - and when I say "undergo" this was hardly arduous, I spit in a tube and then had results mailed to me hahaha - because I wanted to make sure that I was maximizing the information available to me to steer my supplement regimen. It was not cheap (it's a few hundred dollars), but since Caligenix keeps your DNA stored indefinitely and updates your report as the technology continues to develop, it seemed like a smart long-term health investment to me! (And as my readers, you'll actually pay less than I did if you use the code 'RHDNA' which gives you 10% off!). Also, I always say I'd rather spend money on PREVENTATIVE health now instead of getting a $200k hospital bill later!

There are some supplements that I recommend universally (probiotics, Vitamin D), and then others that I take specifically because the Caligenix test results verified a deficiency (Vitamin A for example). The Caligenix DNA test also revealed that while in general I have excellent genes, I am prone to weight gain if I consume excess saturated fat, and I also have a caffeine sensitive. So I've modified my diet accordingly (replacing coconut oil with avocado oil for example, with some exceptions like for baking). I had also always felt like I gained weight so much more easily than my peers once adulthood set in (vs being underweight throughout childhood and adolescence), and the Caligenix results revealed that I have to eat about 650 calories less PER DAY than my peers to maintain a healthy weight, so again, VERY happy I paid a few hundred dollars for this test.

So back to supplements. Here is a list of supplements, and why I take them. If you have any questions about which supplements to take, I highly recommend the Caligenix DNA test (they can mail the test to you), or have your MD run a micronutrient test which won't reveal specifics around your DNA (like caffeine sensitivity), but which will reveal deficiencies that should be addressed.



The first thing that I do when I wake up is take two Love Bug Probiotics. Here's The Skinny, and also Yeast Is a Beast. I have found that Here's the Skinny has helped to curb sugar and carbohydrate cravings, and I take Yeast is a Beast to keep Candida at bay since I have suffered from recurring (and stubborn) yeast infections. Ick! Probiotics are essential for maintaining healthy gut flora, and healthy gut flora is linked to consistently good digestion, immunity, and mood! So I tell my clients, if you take nothing else, take a high-quality probiotic. Love Bug's proprietary formula is designed to survive the entire trip through your digestive tract, which means you'll actually experience probiotic benefits unlike with some other lower-quality probiotics. Also, you can use my code 'REFORMATION10' for 10% off your first order!



  • Mushroom extracts have been shown to stimulate immune function in cancer patients as well as lead to complete tumor regression in animal studies
  • Unextracted whole mushroom products have been shown to improve immune status in immunocompromised breast cancer patients following standard primary oncologic treatment
  • Compounds from mushrooms such as shitake, maitake and reishi may have anti-cancer effects and may increase survival rates of cancer patients
  • Mushrooms are powerful immune boosters and are also excellent sources of antioxidants, including ergothioneine, which scientists are now beginning to recognize as a 'master antioxidant'
  • When consuming whole mushrooms or mushroom supplements, make sure they’re organic in order to avoid harmful contaminants that mushrooms absorb and concentrate from soil, air and water

Every morning I take this mushroom blend from Dragon Herbs, and I typically work in at least 2 of the following powders from Root & Bones into a potion, tonic, smoothie, or Teechino herbal coffee substitute. If you have any questions about how to use these, I encourage you to check out the recipes on my Instagram page.

Chaga, Cordyceps, Reishi, He Shou Wu

Readers can get 15% of site wide at Root &  Bones by using my code, 'RH15'


Oh Spirulina. How I love  you. Let me count the ways! Can I run off and marry you? One of nature’s most perfect forms of nutrition, Spirulina is an amazing superfood sourced from blue-green algae. Spirulina is a great source of vitamin A (perfect since I'm deficient!), vitamin K and other potent phytonutrients that help to aid in the body’s ability to naturally detoxify while giving our overall energy levels a huge boost. A 100% vegan product, Spirulina is a great source of nutrition anyone can benefit from.

I've done all of the legwork here for you, and the best one that I've tried is Vital Proteins Spirulina. You can find my other blog post about Vital Proteins here as well as several recipes if you search 'Vital Proteins' on the blog. They are so dedicated to ensuring their products are of the highest quality, and taking theirs in the morning makes me feel clear-headed and energized. Brain fog be-gone!


So for starters, I used to take this at night, and I was tossing and turning all night for YEARS, even when using my favorite blend of Reishi and CALM to help me sleep! Turns out Vitamin D inhibits production of melatonin, the body's natural sleep hormone. So if you take this, make sure to take it in the morning! 

Adequate Vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis. 

Ever since a micronutrient test administered by my Doctor revealed a deficiency a while back, I've been taking this one ever since, and it brought my levels to normal.


As you read above, I end-cap my bedtime ritual with a warm tonic of Reishi and CALM to help me sleep. But right after dinner I take two supplements that are - in my opinion - crucial for optimum health, and that also help you sleep!

Teechino  with Root & Bones  He Shou Wu  and  Moondeli Bliss Booster  (RHMOON15 gets you 15% off!)

Teechino with Root & Bones He Shou Wu and Moondeli Bliss Booster (RHMOON15 gets you 15% off!)


Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body can't make them. You have to eat them or take supplements. 

How They Help Your Health

  • Blood fat (triglycerides). Fish oil supplements can lower elevated triglyceride levels.  
  • Rheumatoid arthritis. Fish oil supplements (EPA+DHA) can curb stiffness and joint pain. 
  • Manage Depression
  • Assist fetal development
  • Manage Asthma
  • Manage ADHD
  • Stave off Alzheimer's disease and dementia

This one from Nordic Naturals is the highest quality, and you only have to take 1 gel capsule.


Zinc, which is actually a type of metal, is an essential trace element. When you hear zinc in regards to your health, you probably think of it as one of the many effective natural cold remedies. In other words, only really necessary once in a great while.

However, zinc is needed in small amounts every day in order to maintain health and perform important functions each day. Zinc benefits the body in many ways: helps with hormone production, growth and repairment; improves immunity and facilitates digestion. Zinc benefits also include its ability to act as an anti-inflammatory agent, therefore zinc may have significant therapeutic benefits for several common, chronic diseases like fighting cancer or reversing heart disease.

Zinc is actually present within all bodily tissue and needed for healthy cell division. It acts like an antioxidant within the body,  fighting free-radical damage and slow the aging process. Zinc also has a big impact on hormonal balance, so for this reason, even a small zinc deficiency can result in an increased risk for infertility or diabetes (insert horrified emoji here!)

I started taking this very high-quality Zinc this year (aren't you glad I did your homework FOR you!) and noticed almost immediately that injuries and even red marks left behind by monthly cycle blemishes started healing much more quickly!


Ormus is an exciting subject, but no aspect of this astonishing material even begins to approach the amazing health benefits it brings when added even in small doses to a person's health and diet program. In this area Ormus is nothing short of completely revolutionary in all the best ways.

Researchers, natural health and Ormus experts all agree Ormus minerals are a vital and essential part of the human body. Everything from our hair, skin and nails to our muscle tissue and even DNA contain the Ormus minerals and elements.

When we are low in this material, like nearly everyone following a "modern" diet and being exposed to everyday environmental chemicals and stresses, our health suffers and suffers badly. Optimal health is impossible without this problem being addressed.

When supplemental Ormus is taken and our levels are high these are just some of the benefits many people are commonly seeing...

  • Increased Rate of Healing
  • Slowing and Partial Reversing of the Aging Process (WHAAAAT?!?!)
  • Mood Enhancing and Anti-Depressant:
  • Improved Sleep
  • Heightened Energy and Awareness
I take 3 droppers of  this one  every day in the afternoon

I take 3 droppers of this one every day in the afternoon

After interviewing Archer Love, the Founder and Alchemist behind Now Alchemy (blog post pending soon!), there was no question for me that this supplement has value. I take 3 droppers of this one every day in the afternoon and the way you feel when you consume this is astounding. Archer game me a discount code for you all! 'REFORMATION HEALTH' gives you 11% off of any product on the Now Alchemy site! This one is particularly good if you experience inflammation and/or sleep issues.

If you have a question about this post or any other health-related questions, I encourage you to reach out to me. Leave a comment here on the blog, or email me at

I look forward to your comments!