The Vitamin and Supplement Starter Kit
The Vitamin and Supplement Starter Kit
Whether you have a dedicated supplement regimen or are simply wondering if it’s time to start taking a multivitamin, we’ve rounded up five vitamins and supplements that you may want to consider incorporating into your daily routine—to support immunity, stress response, beauty, and general health. Plus: how much to take and where to source them.
Vitamin C
WHAT DOES IT DO?
Vitamin C is a powerful antioxidant, minimizing damage caused by free radicals. It’s water-soluble and required for the synthesis of collagen and certain neurotransmitters. It is involved in protein metabolism and plays a vital role in immune function.
Dietary sources:
Citrus fruits, bell peppers, strawberries, and broccoli are just some of the fruits and vegetables high in vitamin C. Heat can reduce the amount of vitamin C present in these foods, so you may get more vitamin C if you eat some of these foods raw.
How much do I need?
The recommended dietary allowance (RDA) is seventy-five to ninety milligrams of vitamin C a day for adults. During pregnancy it’s recommended to get 85 milligrams of vitamin C daily, and while breastfeeding 120 milligrams daily.
How to supplement:
Find a supplement that contains at least the RDA of vitamin C. Our favorite vitamin C–rich drink is GOOPGLOW Morning Skin Superpowder, which is formulated specifically to support healthy skin with 500 milligrams of vitamin C, plus the antioxidant vitamin E and other nutrients. If you’re just looking for a higher dose, LivOn Labs Liposomal Vitamin C offers a dose of 1,000 milligrams of vitamin C wrapped in double membranes designed for sustained absorption.*
Vitamin D
What does it do?
Vitamin D is a fat-soluble prohormone (meaning it is absorbed with fats in the diet and stored in the body’s fatty tissue) that promotes calcium absorption and bone health. It also modulates cell growth and plays a key role in immune function.
Dietary and environmental sources:
Our bodies make vitamin D when exposed to the sun, which is why vitamin D is often called the sunshine vitamin. If you don’t get enough sun exposure, have a darker skin tone, regularly wear sunscreen (which is recommended by dermatologists to protect against skin damage from the sun), or are a shade-dweller, you may not get enough vitamin D: Very few foods contain it, and those that do, like salmon and mushrooms, usually don’t have enough to get the recommended daily value.
How much do I need?
The RDA for adults between the ages of nineteen and seventy is 600 IU (fifteen micrograms) of vitamin D. For adults over seventy, the RDA is 800 IU (twenty micrograms). However, many MDs and functional medicine practitioners recommend vitamin D doses of 1,000 IU or more per day.
How to supplement:
Taking vitamin D with food may enhance absorption. Vitamin D is available in two forms: D2 (plant-based sources) and D3 (animal- and a few plant-based sources). Vitamin D3 absorbs better than vitamin D2, so supplementing with D3 is usually recommended. Hum Nutrition’s high-potency supplement contains 2,000 IU of vitamin D3 in one small, easy-to-swallow softgel. And if you’re looking for a plant-based source of vitamin D3, The Nue Co. Vitamin D Spray offers a vegan source—three sprays conveniently deliver 3,000 IU.*
OMEGA-3s
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What do they do?
Omega-3 fatty acids are healthy fats that are in cells throughout our entire bodies. And they support our overall health—brain function, mood, focus, vision, inflammatory response, immunity, heart function, respiratory health, metabolic health, pregnancy, etc.
Dietary sources:
There are several types several types of omega-3s; the three common types are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). ALA is a plant-based omega-3 that is found in foods like flaxseeds, chia seeds, and walnuts. And EPA and DHA are the marine-based omega-3s, found in fatty fish like sardines, anchovies, and salmon.
How much do I need?
The NIH defines the adequate intake of ALA as 1.1 to 1.6 grams for adults. During pregnancy, 1.4 grams of ALA is recommended per day, and 1.3 grams while breastfeeding. And emerging research says one gram per day of EPA and DHA is a beneficial target for all adults.
How to supplement:
All five of goop’s vitamin protocols contain a marine fish oil capsule containing at least one gram of EPA and DHA. Each protocol—uniquely formulated by doctors and herbalists—comes in daily packets with healthy doses of vitamins and minerals for different kinds of support: motherhood and energy; menopause and thyroid support; immunity, detox, and skin health; stress and fatigue; or metabolism.*
For vegans and vegetarians, algal oil is a great plant-based source of the omega-3s EPA and DHA. Simris’s Algae Omega-3 algal oil provides a full spectrum of vegan omega-3 support—two softgels contain 700 milligrams of omega-3s: 200 milligrams of DHA, 50 milligrams of EPA, and 450 milligrams of ALA.
Probiotics
What do they do?
Probiotics are live microorganisms (or microbes), like the ones that naturally live in our gut, that can provide health benefits. Generally, they support a healthy gut-immune function and heart and skin health (but there are many different types with many different functions).
Dietary sources:
You can get probiotics from foods created by bacterial fermentation, such as yogurt, kimchi, kefir, and kombucha. And you can nourish your existing gut microbiome (the trillions of microbes that live in the gut) with prebiotics from a varied diet full of vegetables, fruits, and nuts.
How much should I take?
There is no RDA for probiotics. According to the NIH, many probiotic supplements contain anywhere from 1 billion to 50 billion colony-forming units (CFUs) per dose. An effective dose of probiotics largely depends on the type of probiotic.
How to supplement:
Because probiotics are live microorganisms, supplements should either be refrigerated or clearly state that they contain shelf-stable probiotics that do not need to be refrigerated. Taking probiotics with or before a meal may increase their chance of survival. Find a probiotic that contains clinically tested strains. You’ll know it’s a probiotic strain when you see the bacteria name followed by a number, for example, Lactobacillus plantarum 299v (LP299V®).
Our Gut Microbiome Superpowder is formulated with a clinically studied dose of 10 billion CFUs of LP299V and digestive enzymes to help reduce occasional bloating and promote healthy and normal bowel function. The array of enzymes—all vegetarian—covers starches (amylase), proteins (protease), and fats (lipase).*
Collagen
What does it do?
Collagen is a protein in your muscles, bones, connective tissues, and skin. It strengthens bones and provides structure to your skin. We tend to make less collagen as we age.
Dietary sources:
Our bodies make collagen from amino acids in foods (like meat, fish, eggs, and dairy) and from nutrients, like vitamin C and zinc. Bone broth is a great source of collagen.
How much should I take?
There is no RDA for collagen. Clinical studies on collagen for skin appearance have used doses between 2.5 grams and 10 grams per day (doses vary depending on the source of collagen).
How to supplement:
Collagen supplements are derived from either mammals or fish. Vegan supplements that are designed to boost the body’s ability to create collagen do not contain collagen itself. GOOPGENES Marine Collagen Superpowder contains five grams of marine collagen peptides from Alaskan pollock, as well as ceramides and astaxanthin to further support skin health and appearance. Mix it with water for vanilla-infused daily support for healthy, smooth skin.*
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of goop.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
LP299V® is a registered trademark of Probi AB.
