Vitamins and Supplements

Many people on a daily basis asked me what vitamins & supplements I take so I complied a list, see how yours compares… Vitamins and supplements are not regulated by the FDA so there is an abundance of products out there, how do we know what works and what doesn’t? Well here are my top picks recommended by Check & Holistic Coaches because I only put the best in my body and so should you!

Vitamins & Minerals
Highly recommend Nutreince from Calton Nutrition (Discount off 1st box to try just enter code $10Patty). Make sure you take am 30mins before or after your first meal (breakfast) and the pm drink 30min before bedtime.

Supports in the following:
Brain Function
Athletic Performance
Regulation of Blood Sugar
Healthy Skin, Hair & Nails
Antioxidant & Immunity Protection
Heart Health
Weight Management
Bone & Joint Strength
Metabolism & Energy

**Nutreince is low calorie, low carbohydrate and vegan/vegetarian friendly. Free of binders, fillers, preservatives, and allergens including starch, wheat, seeds, nuts, and fish. Free of sugar, HFCS, gluten, caffeine, lactose, and fat.

Why Nutreince??

The ABC of Optimal Supplement Guidelines

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nutreince recommendation ater 3 weeks


More Nutreince info..

  • Nutreince Q & A
  • How does your multivitamin stack up against nutreince, take the QUIZ
  • Who they are the Calton’s? (videos)

Discount off 1st box to try just enter code $10Patty


Amino Acid: amino acid are very important for repair and rebuilding, the ones i take are 99.98% pure with no additives found at BCAA are taken during workout.

After training 6 days a week for 2 hours these past 3 months I felt better with these added onto my routine. They seem to give me a push towards the end of my workout! I didn’t feel sore and was able to perform at 100%.



Fermented cod liver oil: The main goal or focus of supplementation with fish oil is to increase your omega 3 fatty acid intake whereas the main goal or focus with fermented cod liver oil is to increase your intake of fat soluble vitamins that are critical for immune health – including vitamins A, D, and K2 – in ratios that are appropriately balanced for ideal nutrient assimilation from this whole-food source.2ml of oil a day with meal #1 aka breakfast.

Found at or many people find the cinnamon flavor most palatable so I went with it!

Why you should take it??
Cod liver oil contributes to bone health, preventing bone and muscle pain and joint pain.
Vitamin-rich cod liver oil has been shown to support the health of pregnant women by improving the fatty acid profile of their breast milk to optimize brain health in the infant.
Traditionally, infants were given cod liver oil to support immune health until Dr. Spock began to recommend vaccinations in its place.
Vitamin A has long been shown to aid in vision health in diabetics and non-diabetics alike.
FCLO promotes proper absorption of calcium and magnesium, thereby helping to normalize blood pressure.
Inflammatory conditions like colitis and Crohn’s have been shown to improve with the type of omega 3s in FCLO moreso than to medications often prescribed.
Taken orally or applied topically, fermented cod liver oil helps to improve the quality of skin, both on the face and for issues of rashes, diaper rash, wrinkles, and more.
The vitamin A in fermented cod liver oil has been shown to be protective against cancer.

for more about why this is important click on the FAQ’s found on FAQs: All about fermented cod liver oil (and why I don’t take fish oil)

Fermented Cod liver oil

Fermented Cod liver oil


Vitamin C: Ester C 1000mg with Citrus bioflavonoids

Since nutreince has Vitamin C Extra is only recommended for people who train 5-6x a week/athletics in addition to your nutreince for immunity and to reduce inflammation. They should be taken post workout because during exercise muscles requires vitamin c to recover from oxidative damage. Vitamin C supplements can boost immunity, as well as aid in the prevention of cancer. Benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

Signs of Vitamin deficiency: Inability to heal wounds, frequent infections, colds or flu, easy bruising, lung related problems, tender swollen joints, lack of energy, bleeding gums, nosebleeds.

Active C

Active C


Digestive enzymes: Makes sure that you are digesting your food properly. It is important to have proper stomach acid as a barrier against pathogens and to break down food so it can properly be absorbed. Most people have too little rather than too much. Most people have reflux due to too many grains which ferment and let the acid creep up into the esphogas creating pain. removing grains helps many people resolve their acid issues.

Better way 2 health

Digestive Enzymes


Probiotics: To keep my immune systems strong! Renew brand found on I take this with my PM nutreince at night.

Other reasons to take Probiotics;

  • Help prevent infections in the digestive tract.
  • Help control immune response (inflammation), as in inflammatory bowel disease (IBD).
  • Probiotics are being studied for benefits in colon cancer, skin infections, and irritable bowel syndrome (IBS).

I even eat a serving of fermented foods such as sauerkraut but this is still no adequate we need to supplement. These are needed to maintain good overall gut health. Eat a healthy diet with probiotics, limit stress and the use of medications like aspirin, NSAIDs and antibiotics (as well as secondary exposure through antibiotic-administered livestock).

According to Marks Daily Apple fermented foods introduce helpful probiotics to our guts. There are tons of possible benefits to adding probiotics (whether by supplement or by fermented foods like dairy) to your body, including protection from colon cancer, relief from lactose intolerance and rotavirus diarrhea, reduction in children’s cavities (more vindication for Weston Price), and prevention of reoccurrences of inflammatory bowel disease. The vitamins (like K2) in fermented foods like kefir become more plentiful or more concentrated (either by breaking down the food or by virtue of the bacteria outputting more nutrients), and more bioavailable. Also, the improved digestion that accompanies a healthier gut means more nutrients, vitamins, and minerals are absorbed (and if you’re eating a usually phytate-rich food, the fermentation can really break down the mineral-binding phytates), thus allowing even better absorption.



Greens SuperFoods by Amazing grass super drink.


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