Supplement Recommendations 

A helpful guide to correcting vitamin deficiency

I would like to offer an alternative to buying supplements from Amazon and at the same time a a physician I still do not want to sell supplements as part of my practice.

Here are two other options where you can feel confident searching for quality affordable supplements.

For all things Herb related including teas/ tinctures/ essential oils as well as herbal supplements in capsule form check out Mountain Rose Herbs.

Currently I order most of my supplements from Thrive Market where i also shop for household cleaning products, clean beauty and kid snacks.

You can also get your supplements from Dr. Avia Romm’s supplement Fullscript, where all of the proceeds go to charity.

What I recommend to correct Magnesium deficiency:  

I always start with encouraging patients to eat more magnesium rich foods, including leafy greens, seeds and nuts.  In addition, cutting back on caffeine, alcohol, and refined sugar (which impair absorption) and working on overall digestive health, can increase absorption of magnesium. 

The two most common magnesium supplements I recommend are magnesium glycinate and magnesium citrate.  Magnesium citrate is well absorbed, but also has a gentle laxitve effect making it a good addition for patients with constipation or sluggish digestion. Magnesium gylcinate is the quickest to be absorbed into the blood stream making it ideal for taking at bedtime to relieve insomnia and anxiety.

One magnesium citrate supplement that my patients have loved (and the name sells it) is “Natural Calm.” It comes as a powder you mix into a glass of water once a day. Start with one half teaspoon once or twice a day and increase as tolerated.  This supplement helps to relieve constipation, so if you experience diarrhea after taking it, you'll know right away that you have taken too much.

Here's a great article from Well and Good that explains the differences: What you need to know before buying magnesium

This is one magnesium glycinate supplement I recommend that patients have had success especially for insomnia and migraine.  You can also look for a multi that has this form of magnesium for best absorption. 

Many people are familiar with the healing properties of Epson salt baths for relieving muscle pain and anxiety.  The main ingredient in Epson salts is actually magnesium, which is well absorbed through the skin.  Adding topical magnesium can be a great way to bring up levels without GI side effects and in cases where absorption is impaired.  

What I recommend to correct Folate deficiency:  

Everyone knows that they should be eating more leafy greens.  These foods are power houses when it comes to getting folate.  The name folate actually comes from the word folium meaning leaf.

I believe that not all pre-natals are created equal and selecting a pre-natal with natural folate or the absorbable form, methylfolate, will both be beneficial to you and your baby's health.  Also for my female patents that are folate deficient, please keep in mind pre-natal vitamins are a great choice for any woman as they have higher levels of folate.  Many of my patients love the gummy form of these vitamins as they are easy to digest and delicious. 

Check out Perel Health, they have stage-specific supplements for preconception; different stages of pregnancy made by doctors and women’s health experts.

For those who don't need a full multi vitamin this B complex includes all the B vitamins including active folate.  

For those wishing to correct folate deficency quickly I also use a chewable high dose folate supplement.

What I recommend to correct vitamin d deficiency:  

In my patients I encourage daily sunlight exposure, as well as eating foods rich in vitamin D.  In patients with risk factors for certain diseases I believe supplementation may be worth while.  Vitamin K2 is an important vitamin to keep in balance with vitamin D.  It is more easily available in your diet (in dark green vegetables) than vitamin D, so in patients with healthy digestive functions taking vitamin D alone is not a problem.  If you have easy bruising or digestive issues, you may consider taking a combination of K2 and vitamin D.

I usually recommend liquid vitamin D supplements because they are easier to absorb and can be added to food.  Vitamin D is best absorbed when taken with foods rich in healthy fats.  Below are two liquid vitamin D brands I recommend one of which includes vitamin K2.

Below is a higher dose 5000IU vitamin D to support deficiency. This may need to be lowered after 3-6 months of taking regularly to the lower 2000IU maintenance dose or can be taken a few time a week once levels are in the normal range.