Kris Carr

Kris Carr


My Top Supplement Recommendations

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Hiya Gorgeous,

People always ask me what supplements are you taking, Kris? And while it’s not exactly the same for everyone, there are certain supplements that can be of tremendous benefit. I call them “the foundationals.” So I’ve pulled together my list of basic supplements for you in this blog.

But before we move on, I want to take a moment to recommend checking with your health care practitioner before adding supplements to your life. He or she may recommend blood tests or other supplement options for unique and beautiful you.

Now, you may be wondering why I take supplements if I eat a plant-based, whole foods, green-juice-and-smoothie-packed diet. Basically, I think of them as a vitamin and nutrient insurance policy and everyday health booster. Plus, I sometimes take extra supplements for specific health challenges.

I also always take whole food vitamins because they have very few (if any) of the unidentifiable additives and synthetic compounds found in the cheaper Centrum-type brands.

Also, I recommend taking supplements with food (unless otherwise directed—as is the case with probiotics). When you have food in your tummy, you’re more likely to prevent stomach upset, plus it can increase absorption of the nutrients in the supplement. Three of my favorite supplement lines are Pure Encapsulations, Garden of Life Vitamin Code and Garden of Life mykind Organics.

Now that we’ve gone over some basics, let’s move on to my list! These are also the supplements I recommend to participants in my Inner Circle Wellness—my total wellness program. Over the past decade, these supplements have helped support my health and they could become a priceless part of your wellness routine, too.


Level I: Every Day (Or Every Other Day) Supplements

These are the basic supplements I’d recommend everyone check out, especially if you eat lots of fruits and veggies, a varied whole foods diet, live a healthy and active life and aren’t overdoing it with alcohol, caffeine or stress.

Get a bang for your buck with a multivitamin.

While you’re likely getting most or all of the recommended vitamins and minerals in your diet, taking a multivitamin every other day can give you nutrient insurance—in case your diet hasn’t been perfectly balanced lately, or the foods weren’t as rich in nutrients (which is pretty common these days).

If you eat a completely plant-based diet, you’re likely lacking in vitamin B12, which is included in a multi, too. The natural and most readily absorbable form of B12 is methylcobalamin. Garden of Life’s mykind Organics has a whole foods multi with methylcobalamin. Most multi’s contain cyanocobalamin, like the ones from DevaNew ChapterOnly One Multivitamin and MegaFood One Daily. If you have your levels tested and realize you need extra B12, I like the B12 spray from mykind Organics and the one from Deva that dissolves under your tongue. They’re not only the more absorbable methyl form, but the spray and under-the-tongue methods skip potentially problematic absorption in your digestive tract.

Try vitamin D3 for disease prevention, energy and healthy bones.

Vitamin D has been touted as the answer to everything from healthy bones and immune system to preventing diabetes and cancer. As a result, more and more people are testing their levels and discovering that they’re deficient despite their latitude and regular sun exposure. It’s a good idea to ask your health practitioner to test your levels if you’re curious. Most people don’t even know they’re deficient until they start supplementing and begin to feel more energetic (I didn’t!).

Twenty-five micrograms (1,000 IUs) daily is a good starting point if your levels are within recommended range. But, more may be needed if your levels are low, so work with your doctor to determine the right supplemental dose. Keep in mind that vitamin D is fat-soluble, which means you can potentially overdo it. However, the tolerable upper limit has been set at 4,000 IUs daily with research showing higher amounts safe for people who are low.

It’s also good to note that there are two types of vitamin D,

D2 and D3. D2 is plant-based and D3 is almost always animal-based. Most research has shown that vitamin D3 is more efficiently absorbed compared with vitamin D2. Recently, Pure Encapsulations, Vitashine and Garden of Life have developed vegan forms of D3. However, I cannot vouch for their effectiveness, so please explore this personally if you choose to go this route.

Add omega-3s (EPA and DHA) for a healthier heart, brain and nervous system,

Most of the omega-3 fatty acids that we get in foods, like flaxseeds or walnuts, take the form of alpha-linolenic acid (ALA) (see more in my fats blog here). Our bodies can convert some ALA to DHA and EPA, which is what’s needed for your brain and heart—but not much—so supplementation may be necessary.

DHA/EPA supplements are often derived from fish oil, but there are also plant-based varieties that are made with algae (which is where the fish get their DHA to begin with). Many health professionals now recommend supplementation of both (see my interview with integrative doc, Aviva Romm, here), including 300 milligrams of DHA daily for women who are pregnant, nursing or preparing to conceive. Rejuvenation Science and Deva make high-quality and inexpensive vegan DHA/EPA supplements.

Level II: Basic Supplement Extras

These are supplements that I believe most people benefit from because of the daily pressures and challenges of today’s world. In particular, check out the following list if you have concerns with heart health, feel overstressed, have digestive issues or just don’t feel like your diet is up to snuff.

Use probiotics when anything is “off.”

Whether you’re feeling bloated, run down, have just come off a round of antibiotics or are feeling blue, a daily probiotic to help restore your good bacteria may be just the answer. The good news is, you can’t overdo it with probiotics, so I grab them pretty frequently (like every day!), even in anticipation of a busy work week. My favorites are Dr. Ohhira’s, Renew Life Ultimate Flora and Jarro-Dophilus EPS (Jarro-Dophilus and Dr. Ohhira’s are especially good for travel because they don’t have to be refrigerated). According to health practitioners, they can safely be taken long-term.

Support your heart and energy levels with CoEnzyme Q10 (CoQ10)

CoQ10 is an antioxidant that increases the use of oxygen in the body. It’s anti-aging, can increase energy levels and is especially important for overall heart health and people on statin drugs. Docs typically recommend 90-120 mg CoQ10 daily, taken when eating a meal that includes fat. One of my favorite brands of CoQ10 is by Pure Encapsulations, and the Deva brand makes a great one, too.

Reduce stress with magnesium.

Magnesium is anti-inflammatory, which helps strengthen muscles (including the biggie, your heart!) and increases relaxation in the body—allowing you to respond to stress in a healthier way. It can help alleviate insomnia, and it also helps to lower the worst LDL cholesterol (study). Most health practitioners recommend 300-600 milligrams supplemental magnesium glycinate to be taken before bed (the glycinate version is less likely to cause diarrhea). Pure Encapsulations has one here.

Get extra stress-relieving power with adaptogenic herbs.

Mother Nature has given us a powerful family of herbs that may help your body adapt to stress and prevent the damaging effects stress can have on your adrenal glands. For an extra bit of stress-relieving power, check out Panax Ginseng, Rhodiola rosea, Ashwagandha, Holy Basil and Licorice. I’ve gone into more detail in my blog here.

I hope you find this list handy. I know starting a supplement routine can be overwhelming, so just start by adding a couple of the basics and go from there. And as I mentioned, it’s always smart to work with a knowledgeable and holistic health practitioner.

Now your turn! Tell me what supplements you swear by and your favorite brands.


Add a comment
  1. Great blog about health and fitness thanks for sharing good blog…

  2. Machoah says:

    Hi, its a great article. These days supplements are becoming crucial as it meet out the nutrients deficiency and enables us to lead a healthy lifestyle.

  3. Charlotte says:

    Hi Kris,
    I’ve been really confused about supplements after reading a lot of research by Dr Fuhrman, who says you shouldn’t take multivitamins with Vitamin A, Vitamin E or Folic Acid, because research has shown that these are harmful in supplement form and can actually increase risk of certain cancers! But finding a good quality vegan multivitamin without these things, and with methyl instead of cynocobalamin seems impossible! (Apart from Dr Furhman’s own brand which is super expensive and not easily available here in the UK!) Have you heard anything about this research, and what do you think?

    Much love, Charlotte

    • Jennifer says:

      Hey Charlotte! This is Jennifer from Team Crazy Sexy. I spoke to Mindy, our dietitian, and she shared the following info. I hope this is helpful. Have a wonderful day!
      “I haven’t read Dr. Fuhrman’s research, but I would agree that it is very important to not take folic acid. It’s recommended to avoid supplements that say folic acid on the label and choose supplements that contain folate. Folic acid is the synthetic form of folate and it has been associated with an increased risk of certain health conditions. I also agree that it is important to supplement with the methylcobalamin form of B12. This form is beneficial for brain health. In your search to find a multivitamin that meets Dr. Fuhrman’s standards, you may want to consider a food-based or whole food multivitamin since vitamins and minerals coming from whole foods provide nutrients in a form closest to their whole food counterparts and you won’t be overdoing it on any particular nutrient.”

  4. Gracie says:

    I’m surprised by the inclusion of Garden of Life supplements since Nestle is the parent company. It is under Nestle that they’ve developed and delivered herbal supplements to the market. They don’t grow their own Ashwagandha, they don’t have clinical trials at the dose they are prescribing. There are so many other companies that consider the environment and end product unlike Nestle that is a conglomerate with excellent Marketing.
    I just find it hard to purchase anything from a company that is the largest seller of bottled water and it’s former chairman is on record stating: ““Water is, of course, the most important raw material we have today in the world. It’s a question of whether we should privatize the normal water supply for the population. And there are two different opinions on the matter. The one opinion, which I think is extreme, is represented by the NGOs, who bang on about declaring water a public right. That means that as a human being you should have a right to water. That’s an extreme solution. The other view says that water is a foodstuff like any other, and like any other foodstuff it should have a market value. Personally, I believe it’s better to give a foodstuff a value so that we’re all aware it has its price, and then that one should take specific measures for the part of the population that has no access to this water, and there are many different possibilities there.” Peter Brabeck-Letmathe

  5. Colleen says:

    Great article!!

  6. Hi Kris,
    Thank you for sharing the supplements list and their links. Vitamin D3 is very effective and helps to regain overall health. Nice post…

  7. I actually wanted to send a brief message to thank you for all the magnificent information you are showing on this site. My time-consuming internet search has at the end been paid with brilliant ideas to go over with my pals. I would mention that most of us readers actually are undoubtedly lucky to be in a fabulous website with so many awesome people with great strategies. I feel very much happy to have discovered your entire website and look forward to some more fabulous minutes reading here. Thanks again for everything.

  8. Gemma says:

    Hi Kris and team,
    Can you tell us about the benefits of reishi? In general and in particular for someone who had a heart attack?

  9. Steve Jones says:

    Thanks for sharing such a great Blog!!! Keep sharing such a great blog that would help everyone to keeping themselves fit and fine.

  10. Charlotte says:

    Hi Kris,
    So, Dr Fuhrman had warned that vitamin A, vitamin E, folate and selenium can be really harmful in supplement form, so you should only take multivitamins that don’t have these ingredients (basically the Dr Fuhrman multi seems to be the only one!!). What are your thoughts?

  11. Health Cules says:

    Hmmm. Nice choice. Thanks for your view.

  12. Melissa says:

    Sadly, Pure Encapsulations was bought by Nestle early this year. There goes a good brand… Standard Process and Ortho Molecular are ones my doctor likes to use.

  13. Donna says:

    Hi Kris,

    I’m 53 and going through some changes now. Periods every 2-3 months and feeling some minor hot flashes everyday.
    I’m vegan but don’t take supplements at all.
    I have been on a sugar frenzy for about 3 years off and on.
    Own my own business and work 50+ hours a week. Try to go to the gym 2-3 days a week, but by the weekend I’m ? exhausted!!
    I’m hoping by starting a supplement regime I will feel better.
    As I get older I feel more tired and my job takes most of my energy, I’m an Educator and work with 35 (3-5) year olds everyday and then 30+ afterschool children.

    Please help me!!
    Signed an exhausted lady ❤️❤️

  14. Amalia C. says:

    Thank you so very much Kris. It’s very overwhelming to navigate all of the info and different brands in the marketplace – thank you so much for doing that for us. You are always beautiful and graceful in all that you do. Much love.

  15. Jenny says:

    Hi Kris,

    Thank you for sharing this post. Taking multivitamins every day is a part of my healthy lifestyle. Multivitamins play an important role to a person to keep going actively and stress-free. My friend is taking vitamin D3, will ask her if she got a better result taking it. I am planning to add Vitamin D3 to my daily supplements.

  16. Spanky Smith says:

    Really appreciate this article. Thanks

  17. Spanky Smith says:

    Awesome post, Thanks for sharing this nice information

  18. Nancy says:

    Hi Kris,
    I am a 66 year old woman who has NEVER liked to eat and I hate cooking. Having said this, while my son was growing up I was the exact opposite for him. He always had home made everything and would sometimes trade store bought food with his friends at school. I have good intentions to eat well but not so great with follow through. It’s now warmer weather and I will drink smoothies. I do take supplements from a repritable Canadian natural health expert, Lorna Vanderhaeghe.. Here is an aside that may make you laugh. I really enjoy watching cooking shows and many times feel “full” after watching them. I am always on the lookout for recipes for green drinks. Can you suggest any.? Thank-you for any help you may offer.

  19. Aly says:

    Do you notice any real difference when taking these supplements?

    Thank you very much.

  20. Susan R Fellows says:

    Thank you for this, Kris! An important note on ginseng. Panax can be estrogenic and, therefore, not good for anyone with ER+ breast cancer. American ginseng is not and can be taken instead. Oncologists generally recommend 1000 mg per day.

  21. Jen says:

    I like your recommendations, but was surprised not to see B-12 listed. Do you not take a B-12 supplement?

  22. Isabel says:

    Thank you for the extraordinary content! You have probably shared this information already, but I haven’t come across it – which calcium supplement(s) do you recommend? Thank you once again.

  23. Ceci says:

    Which supplements do you recommend for kids? Same as adults?

  24. Tiina says:

    I have been taking vegan Juice Plus whole food concentrate for the past 9 years and will not go without. I love the fact that it is safe for children, pregnant women, elderly etc, I wouldn’t take anything that children can’t take. My kids have the strongest immune system I could hope for. JP is bringing out a vegan Omega Blend as well, I’m looking forward to that.

  25. Jen says:

    Hi Kris,

    Love your blog posts and site! I was wondering what brands if Collagan and Omega 3’s you recommend for someone with a fish allergy?



  26. Jenny says:

    So I love the Garden of Life brand. One supplement I can’t live without is my daily greens. I get the Perfect Food Raw powder, mix it with water and take a double dose every morning when I first wake up. I take my multivitamin and drink my trace minerals by Sun Warrior. It’s called Liquid Light. I also love the brand Organic India. I use their Ashwagandha and stress blends. A newer brand that came out a little over a year ago was Get Real Nutrition from Jordan Rubin. The probiotics are fantastic and don’t need to be refridgerated. They are vegan and they are a blend of fermented foods that are encapsulated. Thank you for sharing!!

  27. Janine says:

    I have a question about taking pre and probiotics. My gastroenterologist said it can be dangerous to take these if you have a suppressed immune system. New bugs may be introduced that your body can’t supress if it needs to. Any thoughts ?

    • Jenny says:

      What I have read on this topic is that you can start with small doses and work your way up. That should allow your system to adjust slowly. look for foods that are prebiotics like onions, garlic, bananas and leeks. Then try a low dose probiotic. You can also get probiotics from foods like kombucha and fermented veggies like homemade sauerkraut, homemade pickles, kim chi. So those are ways to get the probiotics your body needs. Kefir is also recommended, but I personally don’t do dairy . So I don’t drink kefir. However, their is also water kefir and coconut kefir

      • Janine says:

        Thanks for that. I was wondering if it is safe to eat sauerkraut, kim chi, pickles, kombucha when immuno-suppressed. I have stayed away from anything fermented. So I should start with a little of these and build up ? What amount/frequency would you suggest to start with ? Does it have to be homemade ?
        One last question ! would you know, do these things do any good in body that is immune suppessed ? thanks

  28. Ann says:

    Hi All: one component in many multivit preparations is copper. Copper has a very narrow window of toxicity in the human body. You definitely don’t want to take more than 50-100 mcgs/day. Also, being deficient in zinc can cause copper toxicity, as well as drinking water from old copper water pipes.
    I mention this because copper may increase your risk of Alzheimer’s disease. I used to take a multivit everyday, but
    after my father died of Alzheimer’s, I did some research and stopped the multivit. I now take C, D3, and B12 and omegas.
    I’m still not sure what to do about zinc, many older people are deficient in zinc, but you can also get in trouble by taking too much zinc via a supplement. Some research says many people can’t get enough zinc with their food.
    I’d appreciate any insights you have into this Kris. Thanks, Ann

  29. Dawn says:

    Vegan D3 is available from Pure Encapsulations too:

  30. Laura says:


    Thank you for this blog. It has been eye opener for me.

    I take New chapter Every Woman’s One Daily Multi and it has worked for me.
    But, since I’m vegan, I definitely need to add Omega and didn’t know of the CoQ10.

    Blessings and love,

  31. Kathy says:

    Thank you so much, Kris! May I ask that you update your comments on supplements once a year? This is always an area where I get confused. I trust your judgment!

  32. I really need to add a probiotic to my daily routine thanks for the reminder and recommendations.

  33. Rose-Anne says:

    Hi Kris, I am wondering if you eat fermented foods? If so, why do you feel it necessary to take probiotic supplements?…From what I’ve read a serving of home made sauerkraut can have even more active bacteria than a whole bottle of probiotic supplements. What are your thoughts?

  34. Wendy Fast says:

    Hey Kris-
    I love your blog and your message!! I have been following you for years! I have an issue with one of your recommendations in this blog post. The Deva brand supplements contain carrageenan, a possible carcinogens. Needless to say, I am surprised that you would recommend this brand. In fact, most of their products contain a ton of additional inactive ingredients that I tend to stear clear of! I love Garden Of Life Vitamin Code for most of my supplements.

    • Jen Reilly says:

      Hi Wendy! Thanks so much for your note! I’m a dietitian and the Nutrition Director here at Crazy Sexy Wellness, so I’ll chime in for Kris. You’re right that some of the Deva supplements contain carrageenan and include some additives. However, their supplements are high quality, affordable, and free of any preservatives. Each Deva supplement varies, so I would definitely check labels with that brand and any other brand as well to make sure it’s a good fit. When it comes to carrageenan, the food grade type found in supplements and foods appears to only be an issue for people with very sensitive digestive systems or inflammatory bowel disease. But, if it upsets your system, I would certainly steer clear. Thanks for reminding us about Garden of Life. My kids love their chewables! xo -Jen

  35. Pam M. says:

    Hi Kris –

    I have been seeing a nutritionist since I was diagnosed with BC 5 years ago and seems you and her are on the same page. She also likes Pure Encapsulation, Metagenics for the fish oils and Claire Labs for magnesium. I will certainly look into your brand recommendations too. I had the pleasure of seeing you speak at Brookdale Community College before my diagnosis – so glad you are doing well!

  36. Jessa says:

    Thanks so much for this info Kris! 🙂
    Has anyone heard of the brand Standard Process? My mother has been talking about it and I just wanted to see if anyone else had tried it.
    Also, this is probably an odd question, but does anyone have any advice on how to suppress gagging when taking pills? I have a horrible gag reflex and it makes taking some pills quite the chore.

    • Cadie says:

      Standard Process has been around for a long time and all of their supplements are whole-food based. I’ve heard wonderful things about them, although I have not tried the products myself.

  37. Christina says:

    Great information, thank you.
    Both of the Omega 3 brands you mentioned contain Carrageenan, which I understand to be controversial – What are you thoughts on this?

    • Jen Reilly says:

      Hi Christina! I’m a dietitian and the Nutrition Director here at Crazy Sexy Wellness, so I’ll jump in for Kris. Carrageenan may be problematic for folks with inflammatory bowel disease or very sensitive digestive systems. But, so far, it has not been found to be troublesome for others — especially if you’re consuming an otherwise healthy food that just happens to contain it (vs. a more unhealthy items like ice cream or coffee creamer). Dr. Ohhira’s company has an informative write-up on their carrageenan which you might find useful here: . Hope that helps! xo – Jen

      • Kimberly says:

        I agree with Cadie. Carrageenan is not something you want to ingest especially on a daily basis. I have even found it in my pet’s food! It’s a binder that we can live without.

    • Cadie says:

      It’s so easy to find omega-3 supplements that do NOT contain carrageenan. It’s an unnecessary additive…I personally wouldn’t bother with brands that put it in their supplements.

      • kris says:

        Check out the other brands we also recommended above. Dr. Ohhira’s works best for me (personally) and I’ve tried them all. So I take the good with the could be better. 🙂

    • Jaye says:

      I would be avoiding at all cost. Vimergy is the best brand out there for top range products. No fillers. Check out Anthony William’s supplement page fir his recommended brands.

  38. Elizabeth says:

    Thanks for the great info Kris! Like you, I eat a super clean, nutrient dense diet. I was vegetarian/vegan for decades but now feel better consuming some ethically raised animal protein. I really like your approach to supplements. I don’t currently take a multi, but have taken some from New Chapter before that I love. I take magnesium at night (Natural Calm). It helps me sleep and helped with some PMS issues years ago. I also supplement with collagen (not vegetarian) as it has done wonders for my skin, hair and nails. The biggest problem I see with supplements is when people think that they are a substitute for a healthy diet. To me, a fresh green drink is better than any pill:)

    • kris says:

      I agree with you Elizabeth, definitely not a substitute for real, good food. 🙂 Love Natural Calm as well.

  39. Zita says:

    Just in time 😉 You are the best!!
    Immense love,

  40. Mary EO says:

    re: D2 and D3 – what companies do you suggest that you know are effective? The post shows two companies with their vegan options yet not know effectiveness. THANKS.

  41. Mirav Ozeri says:

    Hi Kris
    You may want to check
    I take his 3 extract (chag a and lion’s den are especially beneficial). I found them to be the best supplements. I’ve used them for a year + and recently had my yearly check up and everything, all my numbers were PERFECT. not to mention I never got sick in the winter, when everyone around me was. Worth looking into.

  42. Claudia says:

    Hi Kris, thanks so much for your post. I prefer to take my vitamins in soluble or liquid form asI have difficulties swallowing pills. Do you have any reccomendations? Many thanks and rock on!

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