I am big believer in a whole foods approach to health and wellness.  I also believe supplementation plays an important role in our daily healthcare routine, just like exercise and drinking water, especially for those of us in midlife.

As much as we don’t want to think about it, our bodies are aging and may not absorb or process the vitamins and minerals from food like it did before.  Good supplementation may help fill this gap.

Of course, you need to be careful when taking supplements, especially if you are on prescription medication.  Check with your doctor or healthcare provider prior to taking any supplements!  

The following are some of the supplements I take in addition to a daily multivitamin to ensure I am giving my body a fighting chance, especially as we move into the cooler weather of fall and winter!

Vitamin C

Vitamin C has been shown through continued research to stimulate the immune system; through this function, along with its antioxidant function, it may help in the prevention and treatment of infections and other diseases.

Haas, Elson M.; Levin, Buck. Staying Healthy with Nutrition, rev (p. 141). Potter/Ten Speed/Harmony/Rodale. Kindle Edition.

Vitamin C or ascorbic acid is a powerhouse nutrient!  It may deserve its own blog post!  As an antioxidant, vitamin C helps reverse free radical damage, which in turn enables our immune cells to better fight off illness.  In addition, with the presence of vitamin C, other cells in our body are better able to defend themselves in the event of an attack from a foreign invader.

Vitamin C also helps with the absorption of iron, which is essential for carrying oxygen and nutrients to cells.

Vitamin C is found in the watery component of many fruits and vegetables and is highest in fresh uncooked foods.  When foods containing vitamin C are cooked, much of the vitamin C is destroyed or lost.  So, eating such foods in their natural state is better.  

The best sources of vitamin C are citrus fruits such as oranges, lemons, limes, tangerines, and grapefruits, but also include papayas, cantaloupes, and strawberries. Vegetable sources include red and green peppers, broccoli, brussels sprouts, tomatoes, asparagus, parsley, dark leafy greens, and cabbage.

Note: Even though excess vitamin C is usually eliminated through urine, please check with your doctor or healthcare provider about dosage.  Your multivitamin may have enough vitamin C for your daily requirement. 


Chlorophyll is a pigment that gives plants their green colour. Plants use chlorophyll together with the sun to get their nutrients.  As a supplement, it is an amazing cleanser, blood nourisher, detoxifier, and a superfood because it can heal.

Chlorophyll supports red blood cell production, removes heavy metals from the body, eliminates bad breath, and can help improve your digestion. In addition, it is a prebiotic, which helps create the proper environment in your belly for good bacteria to thrive (such as probiotics). See what I did there? 😀

Chlorophyll is found in all leafy greens, including kale, collard greens, parsley, cilantro, and spinach.  You can also purchase chlorophyll in liquid or powder form from your local natural foods store to include in your daily smoothie or add to water.  In addition, chlorophyll can be found in capsule form.

Chlorophyll is a recent addition to my arsenal to support overall health and good gut health.


The intake of probiotics has been suggested to enhance overall health and immunity. It is now recognized that the human gut microbiota may play a role in the development of metabolic diseases including obesity, diabetes, and inflammatory bowel disease. Interestingly, the administration of probiotics has been shown to improve the prognosis and management of those diseases.

Kim SK, Guevarra RB, Kim YT, Kwon J, Kim H, Cho JH, Kim HB, Lee JH. Role of Probiotics in Human Gut Microbiome-Associated Diseases. J Microbiol Biotechnol. 2019 Sep 28;29(9):1335-1340. doi: 10.4014/jmb.1906.06064. PMID: 31434172.

Adding probiotics to your daily routine can help your body and your digestive system to properly function so that your body will enjoy all the benefits of optimum health.

Probiotics are friendly bacteria that supply the gut with a variety of strains to support a healthy digestive system.  They help your digestive system by balancing the good and bad bacteria to keep your body working the way it should.  Probiotics may help decrease belly bloat and help your body assimilate nutrients better. For more information on what can help you banish belly bloat, download my FREE guide,

Probiotics can also help with immune support and can help increase your metabolism.

Probiotics are found in products such as yogurt, kefir, cultured vegetables, probiotic beverages, miso soup, kombucha etc. They are also available as supplements and come in different forms such as capsule, powder, and pills.

Since incorporating probiotics into my routine, I have noticed a significant benefit to my gut issues and overall health!

If you are experiencing belly bloat, download my FREE guide, 7 Ways to Banish Belly Bloat. This guide is filled with easy suggestions you can incorporate to help with the belly bloat so you can heal your body!


My approach to supplementation is that I take a full spectrum multivitamin every day and I rotate other supplements as needed or if I feel my body needs some extra TLC. 

Supplementation is a personal journey, and you should do your homework.  If you have any questions, I am here to help!  Don’t hesitate to reach out!

Until next time!

Yours in health and wellness,

Francine Alleyne (RHNP™)

Holistic Nutritionist, Registered Holistic Nutrition Practitioner™

Email: fran@francinealleyne.com

Website: http://www.midlifehealthy.com

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Instagram: @wellness.with.fran

DISCLAIMER: Please consult your healthcare practitioner if you are experiencing any symptoms.  I am not a doctor. This post and anything else you find on my website is intended for informational, educational and self-empowerment purposes ONLY and is not intended to treat or diagnose any condition or disease.