Essential Vitamins

October 14, 2019

Essential Vitamins

It’s extremely difficult to get all our essential daily vitamins through the food we eat yet we NEED them in order to function at our maximum potential. When you begin to look into supplementation, however, it can definitely become overwhelming quick; this is why I wanted to put together a little “cheat sheet” that listed some main supplements and spices, what they assist with, and where to find them in common foods!


Vitamin B – (lots of different B vitamins) Assists with metabolism, cell/brain/heart health, eyesight, stress management, digestion, and boosts energy levels. Naturally found in whole grains, dairy products, legumes, seeds and nuts, meat, poultry, fish, eggs, and green vegetables.

Calcium – Aids with bone strength (and teeth! strong jaw = better tooth health and retention), muscle/nerve function, and heart protection. Found in leafy greens (like spinach, kale, broccoli), salmon, sardines, almonds, seeds (like chia, poppy, etc.), cheese, and yogurt. 

Vitamin D – Promotes healthy bones, can reduce depression, supports weight loss, and assists with your immune system. Commonly found in salmon, eggs (specifically the yolk!), and THE SUN.

Fish Oil / Omega-3’s – Loaded with omega-3 fatty acids that our body CANNOT make, therefore it HAS to come from supplementation. Aids with brain function/development/inflammation, heart protection (lowers risk of heart attacks, strokes, etc.), skin and hair, and mental health. Naturally found in fatty fish such as salmon, sardines, and mackerel. Omega-3’s themselves can also be found in flaxseed, chia seeds, and walnuts. 

Magnesium – Assists with bone health, energy production, calcium absorption, heart health, headaches, anxiety and sleep. Magnesium can be found in sunflower seeds, dark leafy greens (like spinach and broccoli), almonds, edamame, and chocolate(!).


Tumeric – One of the greatest spices to prevent inflammation, turmeric also supports healthy joints (including aiding with arthritis!), cardiovascular health, promotes healthy cholesterol levels, supports brain health, and helps the gut and digestion.

Cinnamon – Cinnamon is LOADED with antioxidants and prevents inflammation and heart disease, aids with insulin sensitivity, and helps to fight bacterial infections.  

Cayenne Pepper – Natural detox and pain reliever (especially headaches), contains Vitamin A, promotes healthy cholesterol levels and heart health, clears congestion, boosts metabolism, and aids with digestion and joint support.

There are many, many supplements and spices out there in the world, so try to not overthink it! This is a great jump-off point with the basics of both to get you started. Try to incorporate these into your daily life and see how much your body and overall well-being change!