Created by: Freya Magnusson, CMT, NASM-CPT, Certified Reflexologist on December 10, 2020
Dietary Supplement List Recommended For Optimal Health
As a Certified Personal Trainer and Fitness Nutrition Specialist with the National Academy of Sports Medicine
(NASM), my training involves a general knowledge of dietary supplements to educate to relatively healthy people,
unlike a Registered Dietician or Certified Nutritionist which can assess individuals for specific nutrition needs due to
illness or deficiencies.
Many physicians have only a few days training in nutrition in their entire medical education. They rely on
Registered Dieticians and Certified Nutritionists referrals and colleagues when it comes to this topic of expertise. I
decided to create a dietary supplement list recommended for optimal health for all people to discuss with their
health providers about how these supplements might enhance their health and lower their risk for disease and
illness prevention. This guide is meant to be used by the reader in consultation with their health care provider and
speaks to the generally healthy person.
It’s important to discuss this list with your health care provider especially regarding the herbal supplements as
some herbal supplements can interfere with allopathic or psychiatric medications. Typically the herbal
supplements taken in capsule form of the dried herb particularly. Less so with the liquid or tincture form of herbal
supplements. If you are on any prescription medications, are pregnant, have any existing health conditions, etc.
definitely consult your provider before taking any form of dietary supplement.
Most dietary supplements are not regulated by the FDA and so do not have the consistency standards of
ingredients. The USP is one form of regulation currently in existence, but advisable to go with a reputable
supplement company that has a longevity range in the decades of existence.
As we are in the era of pandemic viruses, now more than ever it’s important to become educated on basic ways
that vitamins, minerals and herbal supplements can play a definite adjunct and preventative role in boosting our
immune systems to equip our bodies to better fight off colds, flus and coronavirus strains. This supplement list will
be continually updated as more research studies confirm the usefulness of supplements.
For specific study references on the supplements listed in this guide, please visit my website:
www.sfnaturalhealth.abmp.com and click on the link in the home page for the directory under “Dietary
Supplements” as well as “Vitamins” listed alphabetically by topic. If you are on researchgate.net you can look up
this guide under the “Projects” section in my research.
Vitamin C 1,000 mg per day Antioxidant and immune boosting
Probiotics Various sources of fermented foods and Healthy gut microbiome that is gaining
drinks, the more variety, the more strains much traction of scientific benefit to health
Glucosamine 1,500 mg per day Recent study showed a 65% reduction of
cardiovascular events and a 39% reduction
of death from all causes by taking this one
supplement primarily used for joint health.
A physician cyclist noticed his peers were all
taking glucosamine for their joint health and
investigated this supplement further to
make this incredible find to illness
prevention!
Vitamin B Complex Multi Vitamin Bs Vit B-12 is necessary for those on a plant-
based diet that cannot obtain this nutrient
from plants.
Iodine Via tincture or capsule/tablet Necessary nutrient for those on a plant-
based diet that cannot obtain this nutrient
easily from most plants….Nori or seaweed is
the exception and provides enough iodine
for health. Iodized sodium or table salt is
another way to obtain iodine.
Vitamin D As much as tolerated, refer to an R.D. or Necessary nutrient not obtained from
Freya gives permission for anyone to reproduce this document for the general wellness of people. This
is not a substitute for medical advice and is only a guide to be consulted with your healthcare provider.
Created by: Freya Magnusson, CMT, NASM-CPT, Certified Reflexologist on December 10, 2020
C.N. for your specific tolerance dosing. vegetables or fruits for those on a plant-
based diet. Landmark 2012 Vitamin D
studies showed this vitamin to be invaluable
and that most are deficient. Immune
boosting.
Vitamin A As much as tolerated, refer to an R.D. or Immune boosting, protects the tissues.
C.N. for your specific tolerance dosing.
Zinc As much as tolerated, refer to an R.D. or Immune boosting, often available in lozenge
C.N. for your specific tolerance dosing. form mixed with elderberry or
calcium/magnesium
Calcium-Magnesium Ideally taken together to help promote Extremely helpful for muscle function,
absorption. Can be taken in hot water in a recovery after an athletic workout,
powder for fastest absorption or in restorative to help alleviate muscle cramps
supplement form. or electrolyte depletion due to
overexertion, sweating, or excessive alcohol
consumption, dehydration. Can calm the
nerves. Check out the product, “Calm” sold
as a calcium/magnesium powder.
Cinnamon Taken either as a spice over food or Much encouraging evidence to promote
supplement healthy blood glucose levels.
CBD Oil Taken either with a minor THC ratio for best There is much anecdotal evidence that CBD
absorption and benefit of CBD for those Oil and Hemp Oil help with muscle pain,
who do not need periodic drug testing or anxiety, stress, insomnia, relaxation, and
without THC. Often best taken in tincture other health conditions. CBD contains a
form. range of Omega fatty acids for dietary
health for those following a plant-based
Consult an R.D. or C.T., Naturopathic diet. Obtain from a licensed cannabis
physician or medical marijuana physician dispensary or from online for those
regarding dosage amount. interested in no THC added to the CBD.
Matcha Green Tea Taken in powder form as a hot tea with Green Tea is high in antioxidants and match
sweetner (one teaspoon per 8 oz cup), green tea is especially high. It gives an
available online or at most Asian grocery added caffeine boost as well.
stores and some non-Asian grocery stores.
Also available in cold form and an ice cream
treat at many stores.
Ginkgo Biloba Taken as a supplement via capsule *can interfere with cardiac, high blood
pressure and psychiatric medications –
consult physician prior. Excellent for mental
focus, enhanced concentration and mental
alertness.
Ginger Taken raw cut from the rhizome sliced into a Excellent for immune boosting, antiviral,
cup of hot water with sweetner for a tea or antibacterial, antifungal properties. Initial
cut into food as a culinary herb, taken as a studies show great promise for treating
capsule or powder. Coronavirus pending Randomized Clinical
Trial funding. Ginger is a Thermogenic herb
which means a heat producing herb that can
help alleviate cold, flu and coronavirus
symptoms and speed healing.
Turmeric (curcumin) Taken as a culinary spice herb over food or Excellent anti-inflammatory properties and
as a capsule. is often referred to as Nature’s Motrin.
There is a growing body of research
affirming turmeric curcumin as a helpful
herb for health. Also immune boosting and
antibacterial/antiviral.
Melatonin with Chamomile Taken as a gummy such as in the product Helps treat insomnia naturally. Melatonin
“Zzzz Quil” 2 gummies provide restful sleep can induce disturbing dreams or nightmares
quickly. and some find it’s advised to wear a night
guard to help prevent mouth stress on the
teeth.
Multi Vitamin Taken as a gummy, typically 2 per adult Have in your vehicle or wherever you will
dose to ensure vital vitamins and nutrients regularly take once a day to ensure you get
are obtained in low doses. some basic vitamin/mineral/essential
nutrient intake. Take on full stomach.
Freya gives permission for anyone to reproduce this document for the general wellness of people. This
is not a substitute for medical advice and is only a guide to be consulted with your healthcare provider.
