Antioxidants, Education, Nutrient Basics, Nutrition Tips, Protocols and Detox, Question of the Day, Supplements, Vitamins and Minerals

Basic Supplement Plan

It is the first day a Spring and the perfect day to begin revamping your health plan! With summer shortly on its way, we must start clearing up those cobwebs of holidays past, and start getting motivated to achieving our best health yet!

With spring in mind, and the flowers and leaves beginning to bloom, we can look at our bodies in the same way, a chance for a rebirth and revitalization. Therefore, I am going to share with you the best basic supplement program. This is a perfect start to put that spring back into your step.

The following guide is what I offer to all my new clients who are looking for a general supplement program. Please keep in mind, that these are all my personal recommendations, along with my favorite products from companies I trust. If you are dealing with any sort of digestive issue, then it would be best to begin with a tailored digestive program before delving into this program. You can refer to the article Digestive Issues: How to Heal Constipation, Diarrhea and Indigestion Naturally in 10 Steps for more details. That’s because if the digestive system cannot process nutrients then you will not be able to get the most out of these food powders and supplements.

*Note: This program does not replace a healthy diet, it is in addition to.

Spring Flowers by leann5

The Basics of Supplements

The body needs a wide range of nutrients in order to function properly and the best way to do that is through live-sources. This means whole foods, herbs and roots that are eaten whole or taken in the form of a powder or vegetable capsule. It is imperative that you do not supplement with any nutrient that has been exposed to toxins or contains added preservatives or fillers (98% of products sold on the market). Therefore, I only recommend nutrients of the highest quality (mostly raw, vegan, organic, preservative, additive-free) that will best support optimal functioning.

* Please read this series of articles, “Dirty Little Supplements,” on the varying quality of supplements, their benefits and sometimes dangers, before you decide to purchase a supplement program

Image by Snap®

Water and Unheated Sea Salt

To begin, the body needs ample purified water and minerals. It is recommended that you drink ½ your weight in ounces of purified water daily and that you consume a healthy source of unheated sea salt. Unheated sea salt is essential for providing essential and trace minerals that are no longer found in food. Furthermore, unheated sea salt provides the chloride fraction for natural HCL (hydrochloric acid) production in the stomach. HCL is needed for digestion and as a disinfectant, protecting your body from any foreign pathogenic material (think food poisoning and parasites).

* Learn more in “A Misunderstood Salt


  1. Begin the day with 1 quart of purified water with ¼ tsp of Pink Salt (unheated sea salt) and ½ Lemon. Finish before you eat or drink anything else. This jump-starts the adrenal glands, the liver and therefore energy production and metabolism. It helps keep the body alkaline and encourages natural detoxification and normal bowel movements.
  2. Replace your normal Table Salt for unheated sea salt (pink salt). Consume 1 tsp daily.

Unheated Sea Salt

Vitamins and Minerals

Every cell, metabolic function and action in the body requires a host of vitamins and minerals that must be available at all times. In today’s toxic environment, it is much harder to keep those nutrients available. First off, our nutrients are being used up more quickly to offset our constant exposure to toxins, chemicals and stress, and our food does not contain high enough levels of nutrients to support that loss. Therefore, it is imperative to make sure that you take a daily supplement to fill that void and to provide the nutrients needed for optimal functioning.

* Beware of the majority of store-bought daily supplements because they almost always contain synthetic nutrients, are highly processed and contain toxic fillers and additives.


  1. Capsules: Greens Caps by Premier Research Labs, Women’s Pure Pack or Men’s Pure Pack by Pure Encapsulations
  2. Powder: Greens Powder by Premier Research Labs
  3. Children: Junior Nutrients by Pure Encapsulations
Basis supplement plan

Photo Credit: Arkadiusz Zet

Essential Fatty Acids (omega 3,6,9)

Our need of healthy fats has grown to a point where supplementation is imperative. The majority of our dishes are served or manufactured with harmful fats, such as canola, polyunsaturated fats (trans fats), cottonseed, vegetable, margarine and soybean oil – it is impossible to avoid them. This leaves our body in an extremely delicate state. Furthermore, the many sources that we once relied on for these healthy fats, such as animal products, fish and dairy, are no longer rich in healthy fats in the right balance and are also now highly toxic. Therefore we must look to healthy supplementation and superfood sources in order to obtain these critical fats.

Fats are essential for making the membrane of every cell in our body, and without healthy fats, our cells become highly vulnerable to pathogenic and toxic materials that lead to chronic disease, cancer and other symptoms. Furthermore, healthy fats are needed for normal hormone production, which control a majority of functions in the body ranging from inflammation, fertility, sleep, mood, energy, and a beautiful appearance. Pregnant or hoping to get pregnant? Then essential fatty acids should be a part of your daily program. Essential fatty acids are necessary for fertility and the normal development of an embryo and fetus.


  1. Capsules: EPA/DHA Essential by Pure Encapsulations
  2. Liquid: EPA/DHA Essential Liquid by Pure Encapsulations
  3. Other: Hemp Seeds, Chia Seeds, unheated raw nuts, avocado, olives, coconut and olive oil

Healthy Fats

Vitamin D

It is now well recognized that the human population is highly deficient in the critical fat-soluble vitamin D. Due to modern day lifestyles of sunscreen use and indoor living/working, humans are simply not receiving enough direct sunlight for adequate vitamin production. Furthermore, even if we do receive enough sun exposure, often our organs are not functioning well enough to convert it to its active form.

Vitamin D is vital to activating the immune system (preventing cold/flu), is required for calcium metabolism and bone health, helps to regulate blood sugar, is needed for mood stability and muscle function, and plays a role in disease and cancer prevention.


1. Capsule: Vitamin D3 5,000 iu by Pure Encapsulations
2. Liquid: D3 Serum by Premier Research Labs


Photo Credit: Jakub Kris


Antioxidants are the new vitamin and mineral. They are your offense to living in our toxic world and now deemed vital to maintaining optimal health and preventing disease, cancer and rapid aging. They are no longer seen as an “extra” to our diet plan, but an “essential” component as we are breathing, eating, drinking, and applying toxins daily.

Antioxidants combat free radicals, which form both in the body naturally, and also occur from toxic exposure. Free radicals cause severe DNA damage and destruction, and without antioxidants will continue to do so until symptoms, aging, disease and cancer manifest. While our fruits and vegetables contain antioxidants, their levels are no longer high enough to provide the concentration that our body needs in order to be healthy.


  1. Capsule: PureCell by Pure Encapsulations
  2. Liquid: Green Tea ND by Premier Research Labs
  3. Powder: Camu Camu by Immunologic, Acai Powder by Navitas Naturals, Green Coffee by Navitas Naturals

Pomegranate by

Vegan/Vegetarian Needs

If you are following a plant-based vegan or vegetarian diet, then sometimes it is hard to get a few nutrients that are necessary for optimal health. These nutrients would include B Vitamins (specifically B12), Essential Amino Acids (protein), Calcium and Iron. Adding these specific nutrients into the diet might be essential for feeling and functioning at your best.


  1. B Vitamins (B12): Max B ND, B12 ND, Nutritional Flakes
  2. Amino Acids (protein): Sunwarrior Protein Powder
  3. Calcium: Chia Seeds by Navitas Naturals, Calcium Magnesium by Pure Encapsulations
  4. Iron: ErythroPro by Premier Research Labs, Cacao Powder by Navitas Naturals, OptiFerin-C by Pure Encapsulations

Cacao Beans by icyshard



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  • Reply Cortney March 22, 2012 at 3:01 pm

    Perfect article for a body “spring cleaning”!

  • Reply Zosia March 23, 2012 at 12:39 am

    Hi Lauren,

    Before I ask my question, I just wanted to thank you for this awesome blog. It is just great!

    With regards to drinking 1 quart of purified water + 1/4 tsp. salt + 1/2 lemon…:
    1) What are the benefits of purified water? Is it that certain bad minerals like fluoride and chlorine are removed? (But then…doesn’t purification also remove beneficial trace minerals?)
    2) Can it be pink Himalayan salt instead of the sea salt?
    3) Can the lemon be switched for lime sometimes for the same results?
    4) Would adding some powdered stevia ruin the effects of this morning drink?

    Thank you!! I am definitely going to start doing this as I have adrenal fatigue…

    • lauren
      Reply lauren March 23, 2012 at 3:20 pm

      1. Purified water ensures that all heavy metals, chemicals, bacteria, possible parasites, chlorine, pharmaceutical drugs and even radiolytic compounds are cleared from the water. These are all things that are present in normal tap water, the variation depends on your local source and water treatment facility. Purified water does remove minerals but the minerals present in tap water are not beneficial minerals, they cannot be assimilated by the body. That is why you use the pink salt for a mineral source.
      2. Himalayan salts do not always test well. I have seen a majority that contain nickel due to the grinding screen that they use. With that being said, not all are bad, but it is hard to tell which are good and which are not. That is why I always use the PRL pink salt and it is a trustworthy source.
      3. Yes, lime will be fine.
      4. Stevia is a natural sweetener that many people do well with. With that being said, in some cases (like in mine) it stresses the gallbladder. Therefore, I would just rely on how you feel when you use it. Coconut sugar, raw honey, grade B maple syrup and molasses are all healthy sweeteners.

  • Reply Zosia March 23, 2012 at 7:45 pm

    Thank you so much for getting back to me (and so quickly) I appreciate it so much.
    I am sorry, but now I have two more questions! (I promise this will be it…for now 😉 )

    1) Does Brita-filtered water count as pure water?
    2) How would I be able to tell if my gallbladder was stressed?

    • lauren
      Reply lauren March 23, 2012 at 8:29 pm

      1. Brita systems actually do not do a very good job at all. I like the ZERO water filters the best.
      2. Gallbladder stress: frequent burping, nausea, dry skin, cannot digest fatty foods, trouble falling asleep, irritation under eyes…

  • Reply Bridie June 9, 2012 at 7:41 pm

    Hi can you tell me what supplements I should take during the menopause. Im taking a few but dont see any improvement yet.

    • lauren
      Reply lauren June 11, 2012 at 4:01 pm

      Hi Bridie, I have found that taking a combination of DIM (diindolylmethane – which converts estrogens) with a nutrient blend containing Red Clover, Don Quai and ChasteBerry (I use a product called Fem Balance) and using a Raw Honey and Wild Pollen Blend (contains the bioflavonoids needed to build hormones) is the most effective. The DIM product is called DIM Detox and it also contains nutrients to support liver detox which is imperative since the liver is in charge of conjugating hormones as well as producing them. Most people have a congested liver and therefore the hormones cannot be properly converted and produced, therefore leading to menopausal symptoms. I would suggest 2-3 DIM Detox, 6 Fem Balance and 2 tbs of the raw honey and wild pollen blend. Simply mix the 2/3 Raw honey with 1/3 Wild Pollen and eat 2 tbs daily. I would also suggest eliminating all foods that cause hormone imbalance which include conventional meat, dairy and soy. Furthermore, eliminating processed and fried foods is vital as well. Stick to whole grains, beans, raw nuts and seeds, organic fruits and vegetables and natural sweeteners such as raw honey, molasses, grade b maple syrup.

  • Reply Stefanie August 14, 2012 at 3:10 am

    Hi Lauren!

    Are you recommending all of these supplements together? As in using the capsule as well as the liquid supplement? Or one or the other?


    • lauren
      Reply lauren August 14, 2012 at 1:41 pm

      Hi Stefanie, I do have links to each of my favorite products, because the majority of the supplements sold in the industry tend to have fillers, excipients, preservatives, degraded nutrients or are sold in tablets (which contains binders, glues and are highly heated which damage the nutrient). You can learn more about supplements and how to choose the right ones by reading my article series “Dirty Little Supplements.”

  • Reply Crys February 5, 2014 at 10:06 pm

    Hi Lauren! Can you sign me up for your newsletter?

  • Reply Darrow February 12, 2014 at 5:03 am

    Great information thanks!

  • Reply Dr Nicole Sullivan July 28, 2014 at 8:30 pm

    Lauren – this is such a fabulous and comprehensive post – this answers so many questions for people around the world – thank you! Miss you! hugs

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale July 28, 2014 at 10:10 pm

      Oh good!! I hope it is helpful for your clients as well 🙂

  • Reply yohan March 11, 2015 at 3:25 am

    Please Subscribe me

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale March 15, 2015 at 3:57 pm

      Sure thing! Check for your activation email.

  • Reply marie May 18, 2015 at 5:00 am

    Hi I made a comment earlier on your getting off the pill article, but Absolutely love this article too! its such great information! I was wondering what your thoughts were on “shakeology” it is a really popular “superfood” nutrition shake but I don’t know if it is really legit, it claims to be and lots of poeple love it but I would love to hear your take on it. also, please sign me up for your newsletter 🙂

    • Lauren aka The Holy Kale
      Reply Lauren aka The Holy Kale June 2, 2015 at 4:09 pm

      Hi Marie – I am not usually crazy about smoothie blends that contain synthetic vitamins, but the ingredients in this product aren’t too bad. If you are going to use this, only drink one daily and mix it up with homemade smoothies as well. I am partial to blending fresh fruits/veggies and superfood powders like maca, chlorella, greens powders and adding protein powder rather than it coming in one single package.

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