Last Updated on June 5, 2026 by Deliciously Organic Editor
Choosing vitamins and supplements can be incredibly confusing. I could write for days about how to find just the right ones for a particular need or issue, but instead I want to offer a few things you need to know about choosing your own supplements and then share a list of my favorites.
First, did you know that for a vitamin to be labeled “natural” only ten percent actually has to be natural? The other 90% can be synthetic!
Synthetic nutrients manufactured in a lab are different from the ones found in nature and are often used simply because they’re cheaper. In their naturally-occurring state, vitamins always appear in a synergistic complex, balanced with other nutritional cofactors and in the right biological concentrations. Our bodies can only utilize vitamins as they naturally occur in food, regardless of whether they’re water soluble or fat soluble. So while synthetic vitamins are cheaper, they usually don’t have identical effects on our bodies and can sometimes actually cause harm.
Here are some examples:
Vitamin C never occurs in an isolated form in nature – it’s always accompanied by natural complex nutrients which are essential for vitamin C’s bioactivity. The synthetic form, ascorbate, is an isolated form which the body can’t properly utilize alone.
Vitamin B6 provides fabulous support for the adrenal glands and helps maintain a healthy nervous system. But the synthetic form of B6 – pyridoxine – has been shown to cause liver damage when used in long term “therapeutic” dosages (over 200 mg/day).
Chromium, in its natural form, is a mineral that can help control blood sugar levels. But most chromium you’ll find on the market is a synthetic version called “chromium picolinate” which doesn’t work the same way in the body because it’s not in a natural form.
Even worse, when you buy a supplement from a company without knowing exactly where the nutrients come from, you run the risk of completely wasting your money.
The New York Times reported in 2015 that the “New York State attorney general’s office accused four major retailers on Monday of selling fraudulent and potentially dangerous herbal supplements and demanded that they remove the products from their shelves. The authorities said they had conducted tests on top-selling store brands of herbal supplements at four national retailers — GNC, Target, Walgreens and Walmart — and found that four out of five of the products did not contain any of the herbs on their labels. The tests showed that pills labeled medicinal herbs often contained little more than cheap fillers like powdered rice, asparagus and houseplants, and in some cases substances that could be dangerous to those with allergies.”
This is also why it’s not a great idea to purchase supplements from places like Amazon – it’s hard to know exactly what you’ll get.
Another danger associated with taking supplements: many nutrients work synergistically together and most supplements aren’t formulated to keep nutrients in balance in the body.
For example, calcium and magnesium work together. If you take a lot of calcium, it will throw off the balance of magnesium in the body and vice-versa. The same goes for copper and iron, vitamin D and K2, and I could go on and on. I recommend you talk to your nutritionist before consuming specific supplements because they have training on balancing nutrients to work best in our bodies.
As promised, here’s an easy list of some of the best whole food vitamins and supplements:
Vitamin A: This Cod Liver Oil and Vital Proteins Liver Capsules are both great choices.
Vitamin B: Cataplex B is my go-to. They also have a gluten-free option.
Vitamin C: My two favorites are Pure Radiance and Cataplex C. Both are whole food forms.
Vitamin D and K2: It’s important to always take Vitamin D3 and K2 together because they work synergistically in the body. My two favorites are Thorne D3 with K2 and D-Synergy Max, which contains all the vitamin D synergists (K2, A, B6, chromium, magnesium, zinc and boron).
Multi Vitamin: Catalyn from Standard Process is a great option and there is also a Catalyn Chewable for children or gluten-free option if you need to avoid gluten.. It contains vitamins A, C, D, thiamine, riboflavin, B6 along with their co-factors and other whole foods-derived nutrients to support the body.
Calcium: Calcium Lactate is the best because it contains the proper 5:1 ratio of calcium to magnesium. It’s also fantastic for bone and immune health!
Cod Liver Oil: A high-quality cod liver oil contains vitamins A and D as well as EPA and DHA. This is a great supplement to add in the winter time when we aren’t getting as much sunshine. My two favorite brands are Green Pasture and Standard Process.
HCl: Making sure your stomach produces enough stomach acid is fundamental to good health. Without the right stomach acidity, your body cannot break down your food and utilize the nutrients. Two good options are Betaine Hydrochloride or Zypan. You can also use Moonshine Bitters or apple cider vinegar before each meal to help increase HCl.
Iodine: Iodomere and Promoline Iodine from Standard Process are two of my favorites. Iodomere contains less iodine than Promoline Iodine. You can also get added iodine into your diet with Dr. Cowan’s Sea Vegetables Powder. If you have thyroid disease and are concerned about consuming any form of iodine, watch this video.
Immune Support: Immuplex is a fantastic daily go-to. When I’m not feeling well, I reach for Congaplex. This throat spray is great for a sore throat.
Iron: I prefer Ferrofood (for a short-term option) and also desiccated liver for a longer term option. Also, remember that grass-fed beef is rich in iron and easy to add to your diet.
Magnesium: One of the cheapest ways to get extra magnesium into our systems is with an Epsom salt bath. Put 1 cup of Epsom salt in a warm bath and soak for 20 minutes. The magnesium will soak into the body via the skin. If you’re looking for extra magnesium in pill form, I recommend EZ Mg.
Prenatal: Cyrofood, Cod Liver oil, along with desiccated liver make a nice combination for a variety of nutrients needed by mother and baby (always consult with your practitioner before taking any supplements). Of course, a nutrient-dense diet overall is paramount!
Probiotics: It’s a good idea to rotate between different probiotics each month to get a variety of probiotic strains for immune system support. My favorites: Ther-Biotic Complete, BioKult, JustThrive (use the code ORGANIC15 to save 15%) and ProSymbiotic.
Selenium: Cataplex E is a good choice.
Thyroid Support: If you’re struggling with thyroid disease, it’s best to get a personalized supplement protocol, but a general supplement I really like and personally use is Thyroid Complex from Standard Process. It contains the synergistic herbs bladderwrack, ashwagandha and bacopa and well as iodine.
Zinc: Standard Process Zinc Liver Chelate is a good choice. Remember, zinc and HCl work synergistically together, so if you find you’re continually deficient in zinc, ensure your body is making enough stomach acid.
If you’re looking for other whole food supplements, check out my Standard Process store. I used mostly Standard Process during my healing journey and I use them for every Nutritional Therapy client. They are whole food supplements that you can feel good about using to support your health!
If you need to get labs done and would prefer to get them done at home, Let’s Get Checked is a great option. You can order your own thyroid labs and they offer their services in many different countries. You can use the code ORGANIC20 to save 20%.
One last thing – it’s important to understand that many medications can cause specific nutrient deficiencies. If you’re on any medication, I would check out this site – enter in the name of the medication and see what deficiencies you might experience as a result of taking that drug.
How can I learn more about the steps I can take for thyroid disease?
I have four fantastic options for you!
- To download my 50 of my top tips to support the thyroid naturally, tap here. I’ll also send you an educational email every few days to help you learn how to support your body naturally.
- If you’d like to learn from first steps you can take to help support your thyroid, check out my class, “5 Keys to Thyroid Hormone Balance”. It’s just 45 minutes and I promise you’ll learn something new!
- If you’re looking for a step-by-step plan for Hashimoto’s that truly works (no more piecing together info!), check out my 90-Day Thyroid Reset Program.
- Book a consult with me for one-on-one help. Here’s info about what working with me looks like.
Was hoping to see Shaklee in your list of companies that provide organic and pure supplements. They’ve been in existence for over 1/2 a century. Not sold in retail stores, so that may be a reason, but I do suggest you take a look. Backed by science with many, many research papers and peer reviewed studies. http://www.shaklee.com
As I mentioned in the post, it’s very important to take supplements that have the right balance of nutrients so you don’t create a deficiency in the body. While other brands might be using natural ingredients, it’s equally important that the supplements also contain the proper amount of nutrients that they work synergistically with.
Any suggestions for alternatives to chromium picolonate?
Sorry just saw you mentioned the D synergy max. It’s not listed on the ingredients for that, is it just naturally occurring? My FIL takes for blood sugar and brain support after a severe strep infection in his ear drained into his brain. Thanks so much.
I had the same question. I love the idea but don’t see this anywhere on the ingredient list.
I accidentally linked to the wrong page for the Synergy Max. So sorry about that! I’m glad you brought it to my attention! I can’t find that product online anywhere, so you would need to purchase it through our office. If you’re looking for a good supplement to help with blood sugar support, Diaplex or Cataplex GTF from Standard Process are both good products to consider. Here’s the link so you can read about them: https://www.standardprocess.com/Products/Standard-Process/Diaplex#.WimK9baZN-U and https://www.standardprocess.com/Products/Standard-Process/Cataplex-GTF#.WimLLbaZN-U
I am wondering Carrie, since you are one of the top enroller’s with doTERRA, why are you not recommending Life Long Vitalily, TerraZyme, PB Assist, Phytoestrogen, DDR Prime, Zendocrine, Zendocrine complex and the Bone Nutrient Essential Complex? I would think these would be what you and your family are taking.
While I love the essential oils that doTERRA produces, I prefer to use other brands of supplements.
What is the optimal dose of Vitamin C (cataplex c) for an adult?
Legally, I can’t give dosage recommendations unless you’re a client. If you’d like to book a consult, please contact our office, Biodynamic Wellness at 858.259.6000
What do you recommend in place of the do terra life long vitality? I am a senior with some mobility issues and High Bood pressure
A nutrient-dense diet, sunshine, and regular movement are the best foundation for a healthy body. Legally, I can’t give personalized supplement advice unless you’re a client, so I recommend talking to your practitioner about what is best for your situation.
Can you say why?
Wow, the link to check for vitamin deficiencies caused by medications is a wealth of information. My husband uses a few meds and I’m forever trying to get him off them. At least now I have some more ammunition for the battle. :o) Is there a blood test you recommend to determine vitamin deficiencies?
You’re welcome! Give our office a call and we can tell you about different blood test options. 🙂
I’m curious about the SP Cataplex B – it has wheat germ in it. I have Celiacs, plus I know you recommend a grain free diet. I would not take this based on that ingredient. What are your thoughts?
Hello! I need to fill my own pills now with my turmeric/golden paste due to Invisaligns in my mouth but not sure of best place to buy these that is clean, safe. Can you recommend a site/brand? Thank you!
Are you looking for a good source for turmeric or the empty capsules?
Hi Carrie,
My family and I used to take the Green Pastures cod liver oil and butter blend religiously and stopped once all the controversy happened over possible rancidity and authenticity of the product. We started using the Rosita brand and to tell you the truth I miss the Green Pastures brand. Do you mind sharing your thoughts on continuing to take it?? It would help to get your opinion. I feel so torn about it. Thank you.
Yes, our family has continued to take it and we also have continued to use it in our practice for our clients. This podcast will clear up any confusion for you! https://www.westonaprice.org/podcast/116-cod-liver-oil-controversy/
Hi Carrie, I have the same questions as a previous post about the Standard Process supplements containing wheat germ as an ingredient. As someone avoiding gluten and wheat containing products, should we be taking supplements with wheat germ in them? Thanks!!
If you have a documented allergy to wheat germ, or show signs of poor reactions to it, then you can stick with the SP supplements that are gluten-free. If you are avoiding gluten for health reasons, but use some SP supplements that contain a bit of wheat we haven’t found in our practice that this causes a negative effect and in fact many clients thrive on these supplements. Of course, it’s always best to talk with your practitioner to see what they recommend!
Hi Carrie,
Is Thorne Betaine HCI with pepsin suppose to be taken instead of digestive enzymes or along with enzymes. It seems they both do the same?
Also, I was told by a nutritional practitioner that iodine should came from kelp such as Sea iodine.
Enzymes and HCL are two different things, so they can be taken together. Yes, sea vegetables and wild seafood do offer a nice amount of iodine, but if someone isn’t producing enough T4, then a therapeutic dosage of iodine is usually needed.
Hi Carrie, first of all love your recipes and your knowledge. Can I ask your opinion on the products from Juice Plus, have you heard of them?
I prefer to stick with real, organic foods instead of powdered forms of vegetables and fruits. Juice Plus isn’t certified organic, so with each scoop, one most likely gets a dose of pesticides, herbicides, or other chemicals in the mix. Synthetic chemicals can cause damage in the body, and cause an imbalance in the endocrine system so I find it best to stick with real foods.
Hi Carrie, I earlier asked what you thought of the JP products, I meant to also ask…as I am on Juice Plus should I be on other supplements as well, I know it would be different for everyone…so just a general idea would be great! ?
Legally, I can’t give personal nutritional advice unless you are a client. If you’d like to make an appointment for a consult, you can give our office, Biodynamic Wellness, a call: 858.259.6000
Not sure if these would be considered supplements but my daughter has started taking Plexus ProBio5, Bio Clease and Slim Hunger Control. My question is, is this stuff good, natural like they say or is there something else that can be taken that is better. She wants good gut health and would like to lose weight, but I know that some products aren’t as good as others. I trust your knowledge and would really appreciate your input. Thanks!
As a Nutritional Therapist, I don’t recommend Plexus supplements because they contain many synthetics. If it’s weight loss, the best place to start is stress and adrenals. https://deliciouslyorganic.net/20-steps-heal-adrenal-fatigue/
Weight loss depends so much on hormonal balance. As far as gut health goes, eating a nutrient-dense diet (and reducing stress) is one of the best things you can do!
I so appreciate your generosity, not only in the content you offer on your blogs, but in your responses. It is so obvious that your intention is to be of service and you clearly follow through on that intention. A question I have regarding your list: Are you familiar with Perfect Supplements and their dessicated liver capsules and hydrolized collagen? They are a bit cheaper than Vita Proteins and advertise that their products are pasture raised, grass fed. They also have a product that includes freeze dried Acai, Cordyceps amd Rhodiola called Revive for revitalization. Do you have an opinion about these products or their company? Thank you for all you do even if you can’t answer my question.
I’m not familiar with their supplements, so I can’t give any info as to whether they are a good option.
I have a question. Is it okay to take a multivitamin with the other supplements? I see that the multivitamin here that you recommend is 40%.
Thank you!
Love all your info, thank you. Just wondering what you think of the Juice Plus products, they also seem to be natural.
Such great info! Do you feel all of the probiotics you meantioned are safe while breastfeeding?
Hi Carrie,
I started taking the Basic B Complex from Thorne and have noticed every time I take it I become extremely irritable. I googled this and found the B vitamins can have this crazy effect on people. Have you ever heard of this and do you have any suggestions? I have heard ashwagandha can help. Thanks!
It might be that your body doesn’t need those vitamins right now. I’d talk to your practitioner about what the right dosage is for you.
Hi Carrie,
I’m truly grateful for the depth of your research and how much you share with us. This list of supplement sources is printed and ready to gradually implement. Luckily, the VA where I get my care checks vitamin levels! (The other VA’s for the previous 20 yrs didn’t have a clinic like this one.) I can now take only what I need!
I realize you can’t check Every Brand, and wonder if you have tests of Isagenix supplements. They advertise as all-health/detox/nutrient dense.
What are your thoughts about that company?
with Warmth &Appreciation,
Catherine
We don’t use that brand in our practice, so I’m not familiar enough with them to comment either way.
Thank you for the wonderful information posted here. I currently use Beyond Health supplements. Do you believe those to be a good choice in supplementing?
I’m not familiar with those, so I can’t say. Sorry!
What is your recommendation for those who have been told they should take methylated B?
Eat lots of cooked leafy greens and lentils to get folate in the diet, and then take whatever dose of a supplement your practitioner recommends.
Thank you ! So many good infos here. I checked my supplements after reading this post and it looks like many of them has to go to the bin. Vit B6 of course Pyroxine, Naturelo B Comples – pyroxine. Will replace it with thorne brand. Recently my lower part of legs were sore daily. I follow adrenal reset diet; organic meat and plenty of vegetables, healthy carbs but pain won’t go away. In Scotland NHS service is quite poor so probably if I ask the doctor for help, they will diagnose me with fibromyalgia lol – thats their answer for all ”mysterious” health issues. Thanks to the Lord I came across your website – it’s very helpful . Blessings, Magdalena
We don’t have a nutritional therapist in our area that is not affiliated with a regular MD in some way and so don’t feel confident in seeking their advice about natural ways or supplements. You cautioned against ordering from Amazon but I am not sure where we should turn to purchase otherwise. Are there ways to know for sure supplements from Amazon are legitimate?
You can order supplements from our office and we can ship them to you. Biodynamic Wellness 858.259.6000
I only recommend buying a supplement from Amazon if you know it’s coming directly from the company. The only 2 supplements that I linked to in this article that I know come directly from the source are Pure Radiance Vitamin C and Cod liver oil. For the others, you are welcome to contact our office.
Hi Carrie…I’m wondering what would be the easiest/most effective way to combine as many of these vitamins/minerals into the least amount of pills? Taking too many pills in a day makes me gag and as a result I stop taking my supps. I try to find liquids or chewables but probably not always best quality. I think I can commit to 6 pills in a day!
I recommend getting most of your nutrients from real foods and then supplementing if your practitioner prescribes it.
Such a helpful post! The variety of vitamins and supplements can be overwhelming, so I really appreciate the tips on how to choose the right ones. Excited to check out your list of favorites—always looking for ways to optimize my health!
Hi – just looking to understand why you only recommend Ferrofood as a short-term option? How long is short-term – a few weeks, a few months, …?
It’s best to keep it as a short-term supplement so we don’t eventually overload the body with iron (which can be dangerous). Usually, I have a client on ferrofood for about 2 months.
Hi, your recommendations for magnesium -E-Z Mg™ has HIGH oxalates with beet greens and buckwheat:( Or are these supplements made void of oxalates? Please confirm. Thank you!
You’re welcome to reach out to SP and ask them if they process the foods to reduce the oxalates. If a plant-based, full magnesium supplement isn’t something you’re interested in, their supplement, magnesium lactate, is a good option.
What about Whole Food supplements? At the moment I take ORGANIXX Multi-Vita Maxx an all whole food based supplement. I have taken others in the past that were synthetic and I believe they help my immune system and I rarely get sick. Never got COVID. What are your thoughts on Whole Food supplements?? I may check out the new cellular multivitamin from regenerate. Warm Regards, Deborah
All of the supplements I list above are whole food supplements.