Stephanie’s Supplement Guide

supplement guide

 

In this guide, I have listed many of the supplements that I recommend in my practice. My goal is for you to have access to the same high-quality supplement I use in my private practice, with my private clients and members of my group programs.

Can I get all the nutrients I need from my food?

This is a frequent concern of people who are starting their journey in natural healing. On the surface, this makes sense. After all, if you are eating whole, fresh, unprocessed foods, shouldn’t you be able to get an abundant supply of vitamins, minerals, antioxidants, and other nutrients?

Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional heirloom species, and increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat.

Drug-induced nutritional deficiencies

As you likely know, drugs have side effects, some of which may not actually be due to the drug itself, but rather the consequence of the nutritional deficiencies. These deficiencies may be caused by the drug itself over time. The mechanism responsible for the nutritional depletion includes: inhibition of nutrient absorption, synthesis, transport, storage, metabolism, and excretion.

If you are taking over-the-counter or prescription medications, I would recommend that you review this document  which will explain the mechanism for each type of medication alongside with all supportive studies and research.

You can also download this chart for quick reference. In most cases, high-quality multivitamins will offset most nutrient deficiencies. Individual nutrients are available in the dispensary in the “other” category.

Potential Problems with Choosing Supplements

The government has strict regulations when it comes to prescribing medication. However, over-the-counter supplements are not controlled in this same way. Manufacturers often cut corners and this can become problematic for the average consumer:

  • The form of the nutrients may be cheap and poorly absorbed or used by the body.
  • The dosage on the label may not match the dose in the pill.
  • It may be filled with additives, dyes, fillers, and allergens.
  • The raw materials (especially herbs) may not be tested for toxins, such as mercury or lead, or may not be consistent from batch to batch.
  • The factory in which it is produced may not follow good manufacturing standards, leading to inconsistent quality.

I use supplements in my practice as a cornerstone of healing and repair, so I have investigated supplement makers and only use professional brands which ensure that my clients have the best quality and most effective supplementation. Think of them as part of your diet. You want the best quality of food and the best quality of supplements you can buy.

Supplement Store & Dispensary

My supplement store is virtual. I work exclusively with Fullscript both in Canada and USA. You can access my store without being a client/ patient of mine. 

I have created a selection of my recommended supplements that anyone can access!

Access to the Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

_____________________________________________________________________

Disclaimer
This guide is not a substitute for direct, personal, professional medical care and diagnosis. None of the recommendations (including products and services) mentioned in this guide should be performed or otherwise used without clearance from your physician or health care provider. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. Always work with a qualified medical professional before making changes to your diet, prescription medication, supplement, lifestyle or exercise activities.

___________________________________________________________________

Two categories of supplementation

I approach taking supplements two ways: maintenance and therapeutic.

Basic supplementation is an ongoing journey in which you compliment your nutrition with supplements. Think of it as filling the nutritional gap brought about by today’s poor quality of food and the difficulty of getting all the nutrients that we need with real food. Maintenance supplements are in smaller doses and should be taken on an ongoing basis.

Therapeutic supplementation is taken with a specific goal in mind and with the intention of bringing back balance to our body. This type of protocol is temporary and usually short term. It could be to help you with a cold, prevent traveller’s diarrhea or help you manage a temporary stress-filled situation.

After working with hundreds of people and hearing from thousands of women in my private community, social media channels and podcast listeners, I have observed the main areas of concern that can be helped without individualized protocol such as:

  • Digestive Support
  • Stress and Adrenal Support
  • Sleep Support
  • Menopause Support
  • Travel
  • Cold & Flu support

First Step:  Always Food & Lifestyle

Whenever I work with women whether in a one-on-one or a group setting or within my private community, I always recommend starting with food. There is no point of taking any supplement if you consistently eat processed food that is high in sugar and laced with toxins. Nutrition is simple: Eat Real Food most of the time without obsession.

If you have a particular concern or condition, the best results will always be obtained by working with a professional health care practitioner. I’ve realized that this isn’t always possible, so I’ve provided some general guidance below for those that are not able to work with a practitioner.

The Basic Supplementation

Access to Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

 

High-quality multivitamins and minerals

Suggested supplement: DFH Twice Daily Multi

Dosage: 1 capsule with a meal, twice a day 

Omega 3

You can choose from 2 delivery methods: capsules or liquid.

Suggested supplement: DFH OmegAvail Ultra

Dosage: 1 capsule with a meal, twice a day 

or

Suggested supplement: DFH OmegAvail Liquid

Dosage: 1 tsp per day with a meal

Probiotic

Suggested supplement: HMF Forte

Dosage: 1 capsule with a meal, twice a day

Magnesium

Suggested supplement: DFH Magnesium Buffered Chelate

Dosage:  1 capsule with lunch and 2 capsules with dinner

Vitamin C

Suggested supplement: DFH Stellar C

Dosage: 1 capsule with a meal, three times a day 

Vitamin D

Depending on where you live and your exposure to the natural sun, you may require higher dose of vitamin D supplement. Get your blood level tested yearly and adjust dosing.

Suggested supplement: NFH D3SAP 1000 IU

Dosage: 1 capsule with food daily ( test Vitamin D 3 level yearly)

 

Protein Powder

The protein powder products listed in my order of preference for their health benefits beyond simple protein replacement. None of the products below are meal replacements. They’re simply a source of protein.

Access to Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

Whey protein powder

Whey Protein Isolate, the purest form of whey protein available. Whey Protein Isolate supports healthy immune system function through its positive effects on glutathione production, as well as by encouraging the normal process of tissue repair.

Suggested supplement: Protocol Whey Isolate

Dosage: 1 scoop per meal

Dairy-free, low-carb protein powder

Beef-based protein powder, 100% dairy-free and non-pea based. Highly concentrated, pure beef protein, produced through an exclusive hydrolysis and ultra-filtration process.

Suggested supplement: DFH Paleo Pure Protein Chocolate or Vanilla

Dosage: 1 scoop per meal

Green and Red supplement

Supplements that will help increase vitamins, minerals, phytonutrients that act as antioxidants, and other essential micronutrients. Food should be prioritized over powdered supplements.

Suggested supplement: DFH Green and Red

Dosage:  1 scoop per day 

 

Therapeutic Supplementation

Digestive Support

Access to Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

 

Complete Digestive Formula: First Step for all digestive disturbances

Promote healthy digestion and absorption of nutrients. Will aid all stages of digestion including stomach acid and gallbladder function.

Suggested supplement: DFH Digestzyme

Dosage: 1 capsule with each meal 

Gallblader removal / dysfunction

To replace the natural digestive function of the gallbladder

Suggested supplement: Genestra Ichol plus

Dosage: 1 capsule with each meal

Constipation Relief

Temporary relief only while healing for root cause

Suggested supplement: DFH Colon RX

Dosage:  2 capsules with water before bed.

Gastritis / Inflammation of the stomach

Temporary relief only while healing the root cause

Suggested supplement: DFH DGL Synergy

Dosage: Take 3 times per day. Chew between meals or 20 minutes before meals. Take a few hours before or after taking other medications.

 

Gut Health

Mini-gut healing protocol for those without individual care or testing. 3-step process: 1-balance microflora with anti-microbial herbs 2- heal the gut lining 3- Increase positive microflora with probiotic and prebiotic

Access to Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

 

Step 1

Suggested supplement: DFH GI Microb-x

Dosage: take 1 capsule between meals twice a day

Step 2

Suggested supplement: DFH GI Revive

Dosage:  2 tsp. in water. Take between meals or 20 minutes before meals. Take a few hours before or after taking other medications

Step 3

Suggested supplement: HMF Intensive

Dosage: 1 capsule with a meal, twice a day

Followed by

Suggested supplement: Prescript Assist (USA only) or Canada BIO KULT (available on amazon.ca only)

Dosage: 1 capsule with meal twice a day

 

Stress symptoms & Adrenal Fatigue

The foremost important element to heal any stress symptoms or adrenal fatigue is lifestyle changes. Supplements should be taken as an adjunct to lifestyle and spiritual transformation. Supplements are listed in order of importance.

Access to the Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

 

Formula to help modulate stress (long term Adaptogen)

Suggested supplement: DFH Adrenotone

Dosage: Take 1 with a meal, three times a day.

OR

Formula to help modulate stress short term

Formula to help modulate a temporary high level of stress

Suggested supplement: Protocol Adrenal Cortisol Support

Dosage: Take 1 capsule three times daily with food.

B Complex

Suggested supplement: DFH B- Supreme

Dosage: Take 1 capsule three times daily with food.

Vitamin C

Suggested supplement: DFH Stellar C

Dosage: 1 capsule with a meal, three times a day

Magnesium

Suggested supplement: DFH Magnesium Buffered Chelate

Dosage:  1 capsule with lunch and 2 capsules with dinner

Omega 3

You can choose from 2 delivery methods: capsules or liquid.

Suggested supplement: DFH OmegAvail Ultra

Dosage: 1 capsule with a meal, twice a day 

or

Suggested supplement: DFH OmegAvail Liquid

Dosage: 1 tsp per day with a meal

Mineral Formula

Suggested supplement:  DFH Complete Mineral Formula

Dosage: Take 3 capsules before going to bed

Glandular Formula

Should be taken under the supervision of a healthcare practitioner and only when stress has been present for a long period and when adrenal glands are “exhausted”.

Suggested supplement: DFH Adrenal Complex

Dosage: Take 1 capsule with a meal, twice a day.

 

Sleep Support

 The most common root cause of sleep disturbance is stress and a dysregulated cortisol pattern — too much cortisol too late at night or too early in the morning. Thus, the most important element in regulating sleep is stress management (see stress symptoms and adrenal fatigue section). The supplement below should ONLY be used in the short term while working on healing the root cause of sleep disturbance.

Access to Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

Complete Sleep formula with melatonin

Shouldn’t be taken with a single melatonin supplement.

Suggested supplement: DFH Insomnitol

Dosage: Take 2 capsules per day 30-45 minutes before bedtime. Use only for 4 weeks.

Sleep formula without melatonin

Suggested supplement: Pure Best Rest Formula

Dosage: Take 2 capsules per day, 30-45 minutes before bedtime.

Melatonin progressive release

Should only be taken for 4 weeks.

Suggested supplement: Douglas Lab Melatonin PR

Dosage: 1 tablet, 1 hour before bedtime 

 

Menopause Support

Menopause is a natural process that all women go through. When menopause causes disturbing symptoms, it’s likely due to an underlying imbalance. Most common are stress-based disturbances, insulin resistance and hormonal imbalance. Read more about insulin resistance here, hot flashes here, sleep here.

The primary recommendation is to adopt a real food diet, reduce stress and then attempt to regulate remaining symptoms with supplement below.

Access to Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

 

Hormone balancing formula

Suggested supplement: DFH Fem Gard

Dosage:  Take 2 capsules with lunch and 2 capsules with dinner. Should only be used only for 3 months while working on the root cause.

D3 K2 Formula

To help with bone health

Suggested supplement: Ortho molecular D3 K2 emulsion

Dosage:  3 drops per day under the tongue.

 

Travel Support

Access to ttephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

 

Probiotic

Saccharomyces boulardii probiotic formula will help prevent traveler’s diarrhea

Suggested supplement: HMF Travel (USA) & NFH ( Canada)

Dosage:  Take 2 capsules with breakfast daily for 1 week before traveling and continue while traveling.

Black Walnut

Antibacterial, antiviral, antiparasitic herbal formula that will help prevent any bacterial or viral infection.

Suggested supplement: St-Francis Black Walnut (Canada) & Herb Farm (USA)

Dosage: (20-75 drops) 3 times daily in a little water between meals.

Activated Charcoal

Can help prevent food poisoning by adsorbing unwanted substances and carrying them out of the digestive system.

Suggested supplement:  Integrative Health (USA) and N/A in Canada but can be found in most health food stores.

Dosage:  Take 1 capsule post meal.

Melatonin

Will help regulate sleep while traveling through different timezones. Take 1-2 hrs before new desired bedtime. Only to be used in the short term while adapting to the new time zone.

Suggested supplement: Protocol melatonin ( USA) & Douglas Lab (Canada)

Dosage:  Take 1-2 capsules before new desired bedtime

 

Cold and Flu

Access to the Stephanie’s Dispensary:

US only Dispensary

Canada only Dispensary

Natural Anti-Biotic

Shouldn’t replace prescribed medication. Consult with your healthcare practitioner. Prevent bacteria growth.

Suggested supplement: Protocol A-Biotic

Dosage: take 1 capsule every 4-6 hours when you first feel symptoms. Should be taken only temporarily.

Natural Anti-Biotic & Anti-Viral

Suggested supplement: SilverCillin

Dosage: take 1 tsp per day. Should be taken only temporarily

Natural Anti-Biotic & Anti-Viral

Suggested supplement: Wild Oil of Oregano

Dosage:  Put 5 drops under the tongue and gulp or mix with 30 ml of water. 3 to 5 times daily. Should be taken only temporarily

Vitamin C

Help boost natural immune function. Increase dosage temporarily. Shouldn’t replace prescribed medication. Consult with your healthcare practitioner.

Suggested supplement: DFH Stellar C or DFH Bio Fizz

Dosage: 2 capsules (or 1 tsp in water) every 3-4 hours when you first feel symptoms. Should be taken only temporarily.

SaveSave

Share this:

Stephanie Dodier

Hello! I'm Stephanie, Clinical Nutritionist, author and host of The Beyond The Food Show and founder of The Beyond The Food Academy . I'm help women become intuitive eaters & body confident!. Get started now with my free Audio Training.

Comments are closed.