Retail Therapy

Truthfully, I am not a big fan of multi-vitamin supplements. That being said, I understand that there are some short-term situations where they may be beneficial.

My first recommendation would be to read My Supplement Philosophy.

Then, head over to Fullscript where I have a number of reliable multi-vitamin options called out in the “favorites” section. Keep in mind, with Fullscript, you will receive a special discount as a thank you for being a follower, there are no fees or minimums for your orders, and you get free shipping for any order over $50. You can also shop at Amazon or iHerb but I suggest starting with Fullscript to learn which products are best then, if it’s not from Fullscript, make sure you only purchase from a reputable business with a winning track record for quality and purity.

In lieu of a traditional pill-form multi-vitamin, if there's one thing you could do for your health, it would be to start drinking 1-2 glasses of a stinging nettle infusion every day. Honestly, there is no multi-vitamin that is as complete, powerful, or synergistic as this God-given herb. It is high in vitamins, minerals (including calcium), and, when consumed regularly, supports bone health, reduces inflammation, boosts immunity, improves cardiovascular/digestive/circulatory health, balances blood sugar and hormones.

To learn more about the benefits of stinging nettle, read this study.

You can grow and dry your own easily, if you have a space for them and the time to devote in the harvesting. Since I temporarily don't have a place to have a garden, I buy this brand and have been very pleased with the quality.

To make an infusion, add 1 cup dried nettles to a quart jar. Pour boiling, quality water (such as spring) over top and give it a quick stir with a wooden spoon to make sure every bit is immersed. Cover and let steep on the counter for a minimum of 4 hours and up to 10 (the longer, the stronger). Strain off the tea and keep it in a covered container in the fridge. Add sweetener if desired, to taste, when serving. Compost the spent leaves (it makes an excellent fertilizer for your indoor/outdoor plants).

IMHO, forget buying a multi-vitamin “pill” and start sipping this liquid gold! Cheers!

If you still have questions, contact your favorite FNTP (that’s me!).

My latest personal favorite zinc is: the Jarrow formula, Zinc Balance 15 mg capsules. I like it because it has a little bit of copper in it, which can get thrown out of balance if you happen to get too much zinc in your overall diet and/or through crossover supplementing.

Regardless of the brand/preparation you choose, it's best to take it on an empty stomach, if you can tolerate it. If it upsets your digestive tract, you can take it with food so long as there are no phytates in that meal - which are found primarily in nuts, seeds, greens, grains, cereals, etc.

A good maintenance amount is 15 mg/day

Preventative would be around 25 mg/day

Therapeutic dose would be more along the lines of a minimum of 50mg/day

Provided someone is feeling well, the maintenance dose is a good rule of thumb. If it's the height of cold/flu season or there is direct exposure to others who are not well, preventative is a reasonable level. If someone isn't feeling well, the therapeutic amount may be worth considering.

Keep in mind, the form and formulation of a supplement matters, all of which can affect how it is absorbed - not to mention someone's existing levels, how/when it's taken, and the ability to properly digest and utilize it. You'll find some helpful information that elaborates on it here.

You can shop anywhere but personally, I prefer ordering from Fullscript (that zinc is listed in my "favorites" and also in a few of my protocols found on the dashboard there). Their quality is reliable and their customer service has always been stellar. Besides, readers and clients of mine get an additional discount and every order over $50 has free shipping. Amazon and iHerb are also options for shopping.

This is not a prescription or medical advice. This is for informational purposes only. Please read the Disclaimers page for more information.

First, and foremost, it is best to get your Vitamin C through a properly prepared, nutrient-dense, whole-food diet. Why? Because they also contain the co-factors that optimize absorption and it is much harder to overdo as too much supplemented Vitamin C (besides a nasty stomach ache) can cause imbalances in iron and damage tissues.

Foods like organic oranges and lemons (including ingesting some of the peel); raw onions; berries, plums, peppers, and cherries (especially specific varieties); certain greens; and melons, are just a few.

You can also make your own Vitamin C from the peels.

We all know that it can be difficult, especially when traveling or when we’re under the weather and our demand for Vitamin C may be higher than what we are able to access or consume.

There are studies that show that ascorbic acid is beneficial with certain conditions but it is important to be careful with this preparation as it can be harsh on the digestive system. Whole food versions are generally better tolerated but it can take a lot to obtain even just a maintenance dose.

A few brands that I like that are well researched and known for purity are:

MitoLife’s VITAMIN-C WITH POLYPHENOLS or the RESILIEN-C

Two tried-and-true brands are:

ALIVE! brand whole-food Vitamin C

Pure Encapsulations Ester C & Flavonoids

Other versions that may make a good choice for your unique you:

Organic, whole-food preparations - but make sure the companies are reputable and the products are well sourced and known for purity and freshness.

I have also called out a list of Vitamin C products in my “favorites” on Fullscript along with additional information in a helpful protocol, “Vitamin C - So Many Choices”. It is worth checking out this incredible resource for a more comprehensive list of suggestions and other helpful insight. You also get a special discount for being a reader or client. Sign up is free (no membership fees), and shipping for orders over $50 is always free.

As far as how much to take, it is typically best to go to bowel tolerance. This means, take the maximum dose tolerated until stools change. Once BMs become loose or watery, you know you’re getting too much. Back down until your stools normalize. A lower, maintenance dose is fine if you’re just seeking to fill in the gaps of an otherwise nourishing diet.

Ordering your own labs is a lot easier than you might think!

You do not need your own doctor or an insurance policy - although some services will accept your doctor’s requisition and many will process your payment through your HSA/HCRA. Most will provide you with the necessary paperwork to file for reimbursement if you do have insurance.

Simply shop each of the companies and select the tests and pricing that best fit your needs. If a test happens to require a doctor’s approval, those companies will either have someone in-house that will authorize (typically automatically) or a Telehealth service designed to facilitate with a brief 1:1 consult. This may/may not involve a nominal fee (sometimes baked in to the pricing) but either scenario is affordable, efficient, and effective. Also, if you don’t know what test you need, you can often use the same Telehealth for guidance!

You will find similarities and differences in each of the services, many of which center around price and availability in your particular area. Some services offer at home kits while others require a visit to a lab near you.

Many of these services are available world-wide and, as mentioned above, some can even be done in the comfort of your own home (e.g., hair sample, finger prick, saliva, urine). Mailings are also very discreet!

Pricing is very competitive from company to company but also as it compares to insurance. What I mean by that is, some will say ‘my insurance covers bloodwork’. It very well may, but do you have a deductible that has to be met first? Regardless, how much do you pay monthly for your insurance plan? Lucky few have full coverage cart blanche, the rest have premiums and other exceptions. To that end, even with insurance, if they don’t approve your test, you have to pay out of pocket or just pass on it altogether.

Customer service with these companies tends to have a very high standard and they aim to be as clear and thorough as possible both through their websites as well as in their written/verbal instructions. Some even offer communicating in your native language (especially helpful if you are outside of the US).

Have I ever used this kind of service before? Yes, I and others in my care have, and it is GREAT! SO convenient, affordable, efficient, professional, and reliable.

I have provided a number of reputable resources under “LABS” on this page. You can also go to my “Order Your Own Labs!” page for a complete list.

If you have any questions, don’t hesitate to contact your favorite FNTP (that’s me!) and I will do my best to guide your experience.

KATIALIS SOAP - Pack of 2 - Sulfur Zinc Oxide Salicylic Acid Anti Fungal Anti Bacterial Soap is good to have on hand for dermatological issues such as acne, those associated with fungal or parasitic outbreaks, or dermatitis.

Ruby Blue is my go-to for hair, face, and body wash, moisturizer, and conditioner. You can find their line at Fullscript where you also get a special discount for being a reader or client. Sign up is free (no membership fees), and shipping for orders over $50 is always free.

If you have trouble with dandruff, itchy scalp, redness/irritation, or weak/brittle hair, give BLOO a try. It’s all natural, no chemicals or toxic excipients and it’s made in the USA.

I will sometimes use Castile soap but I stick to the purest forms. There are a few brands that have scents but maintain quality however, I find it best to purchase plain soap and add my own essential oils, if the mood strikes.

Once in a while, I will add a drop or two of this quality Vitamin A to my all natural moisturizer. It has helped to keep my complexion glowing!

Simple witch hazel makes a great toner. I just put it in a small spray bottle and spritz as needed. Adding a little rose oil is a nice touch.

Pure, organic Aloe Vera gel makes a great moisturizer that isn’t greasy. It also helps to gently tighten skin as it dries (good for any fine lines or small wrinkles). I sometimes use it as a hair gel - it’s perfect because it’s not heavy and it doesn’t have perfumes or other drying ingredients. It keeps my fine hair hydrated without weighing it down and helps to perk up my curls. For the occasional burn (say, from cooking) or when you’ve had a bit too much sun, this is always helpful to have in the medicine cabinet.

Coconut oil or MCT oil not only moisturize, they’re perfect for makeup removal as well as preventing and treating sunburn. Although some like it for their hair (especially the ends), mine is too fine and the oil is too heavy. I suggest testing a small area first and not when you have to be somewhere so you don’t end up with a greasy look (unless that’s what you were hoping to sport).

In lieu of mascara, using a shea butter stick across the lashes will moisturize them and give a little body. This is great on the days I don’t want a lot of makeup but still want to have a polished finish. I also like to apply it to my eye beds for extra moisture around the delicate tissues.

A soft vegetable brush is a gentle way to exfoliate the skin. I use mine a few times a week and it keeps all of the impurities from building up. You don’t need a lot of pressure - a light hand goes a long way.

I love these wipes for makeup removal and to clean CPAP masks. They have only two ingredients (no junk!) and don’t leave any residue. They are far more economical than any commercial makeup remover cloths or CPAP wipes (which, by the way, are pretty much the same thing just in different packaging and at a higher price point).

I also have some magic makeup remover cloths. These are great for traveling because they are feather light and only need water (no extra products to tote around). Mine come in a little pouch and there’s one for every day of the week. If I’m gone longer than what I have in my pouch, they wash easily by hand with soap and water and air dry in no time.

I do wear makeup but I am not consistent in its use. For instance, I can go days without wearing any. Sometimes I only wear a little. Other times, I will get a little fancy and wear more.

Finding makeup that works for me is an ongoing challenge as I have very sensitive skin, certain allergies to common ingredients, and high standards for quality. It can also be ridiculously expensive. I have a hodgepodge of brands - none of which I am married to as I continually try to find a better version.

Because I have no loyalty to one brand and I am always searching for the next best, I won’t list what I have in my kit but would be happy to share what has/hasn’t worked in my experience and answer any questions.

I do suggest you look for the purest, highest quality and try to use organic where practical and applicable.

There are a lot of natural salt companies out there, from recognizable brands like Redmond or Kirkland to other, not-so-well-known. Some are reputable and others, not so much. Regardless as to whether you know the manufacturer or not, it may come as a surprise to you that a whopping 90% of sea salt is contaminated. Some of the things I like about Vera Salt is that their product is microplastic free, they test every batch, are sourced from an ancient spring, and harvest by hand using traditional methods. Use promo code: MARIEFNTP at checkout to receive 10% off your order!