My Updated Vitamin and Supplement Routine



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It’s been a few years since I shared my daily vitamin and supplement routine and I’ve made a few changes that I wanted to share with you darlings. I’ve always viewed taking supplements as a key step to an overall healthy mindset. It’s an easy daily ritual that makes me feel good about prioritizing my health and sets the tone to keep up the good work in other areas like with my diet and exercise. Vitamins and supplements are also an important way for me to fill in the gaps with any nutrients I might be lacking in my diet. 

My Updated Vitamin and Supplement RoutineNote: I’m sharing what works for me and my body. Before starting any multivitamin or supplement routine, be sure to consult with your doctor. 

Amazing Grass Amazing Trio: Wheat Grass, Barley Grass, & Alfafa 

Dosage: 1 scoop per day in warm water

Why I drink Wheat grass every morning?

I know, I know, you’ve been hearing me talk about wheat grass for YEARS! Over 12 years to be exact. It’s the one supplement I don’t see myself changing anytime soon. Not drinking my wheat grass in the morning would be the equivalent of not brushing my teeth – it’s a must! I don’t even have to think about it. It’s the first thing I instinctively do every morning. I won’t go too deep into the benefits because I shared lots of details in the past (read But First Wheat Grass and My Daily Supplement Routine from 2 years ago for full details). As a quick summary, I’ll say that Wheatgrass Trio promotes detox (e.g. getting rid of the waste in your body that causes diseases like cancer, heart disease, stroke, arthritis, immune deficiencies, Parkinson’s disease and more), helps with digestion & gut health, boosts metabolism and energy and so much more.

Dosage: 2 capsules per day

Why I made the switch to Ritual Vitamins?

For starters, it was the efficient thing to do. Two years ago, I was taking a GRIP of pills per day. Switching to a multi vitamin allowed me to take only 2 capsules in place of 6 (so I was able to eliminate 4 pills per day). So yeah no brainer. Even more important, Ritual vitamins are gentle on my tummy. I tend to have a sensitive stomach and vitamins and supplements will often make me feel bloated and uncomfortable. None of that with Ritual and I’ve been taking them for over a year now.

I also love that Ritual vitamins are vegan friendly and sugar free with no shady colorants, additives or colorants. The capsules have a smooth casing that makes them easy to swallow. They are also infused with a minty taste and smell that is so refreshing! Who wants to take vitamins that taste like vitamins? Not me! I have a subscription to Ritual vitamins which works perfect for my lifestyle. I never have to  worry about running out. If you’re interested in trying them out, Ritual gave me a promo code I can share. Use promo code TENNILLE for 10% off your order. 

Gaia Herbs Turmeric Supreme

Dosage: 2 capsules per day

Why I take turmeric? 

I started taking turmeric after my hysterectomy to help my body heal. Turmeric is used to treat inflammation in your body (both inside and out). Inflammation is your body’s response to injuries, infection and toxins. It’s your body’s immune response to try to heal itself. However, chronic inflammation in your body can lead to diseases like cancer, diabetes, heart disease and more. Turmeric contains curcumin, a substance that is said to help prevent and fight cancer. As someone who has a family history of cancer on both sides of my family, I take turmeric as a proactive approach to prevent cancer and other diseases caused by inflammation.

Ritual Multi Vitamins and TurmericVitamin D: Kirkland Calcium Citrate  (Vitamin D3, magnesium, zinc)

Dosage: 2 capsules per day

As we age our bones lose density and HELLO  I am definitely aging!!!  Vitamin D helps the body absorb calcium. Zinc and Magnesium helps the body with bone formation. AKA I take this because my doctors tell me to…LOL!!  

Tinctures: Roots Apothecary 

Roots Apothecary Immune BoosterDosage: 1-2 Droppers Daily

Tinctures must be diluted in a minimum of 4oz – do not consume straight from the bottle as it is 30% alcohol.  My preferred method is to add 2 droppers to my wheatgrass water daily. I love to mix and match the tinctures I am taking.  The 3 that are in my current rotation are marvelous!! I don’t usually take all three each day. I rotate them and some days I will take 2 different ones. 


Our bodies are under stress daily and there are so many reasons we get inflamed.  I added an inflammation tincture to my rotation to basically increase my consumption of turmeric.  I have found turmeric in this potent form to be very beneficial and effective to help with muscle pain especially on days I workout.  


I’m all about taking a proactive approach to living. This Immune Boost tincture is case in point, taken purely a preventative measure.  I started taking Immune Boost to protect myself traveling as a flight attendant but let me tell you I continue to take it because of a little virus called Covid!!  This potent tincture is formulated to “weaken viral & bacterial pathogens” while also improving your body’s natural immune system.  A few ingredients include: Wild Crafted Osha Root, Elder Berry & Flower, Astragalus, Echanecea Root & Herb, Ginger Root, and Marshmallow Root.  


This is the gold standard of adaptogens. It is known to help calm stress in the body, improve energy & mood, relieve anxiety, and it is even know to benefit women during menopause (ahem increases lubrication…so its said).  While you will still deal with stress daily, like no one can escape it, adaptogens like ashwagandha help “buffer” your body from activating the release of stress hormones.  This may sound cliché but stress literally destroys the body over time.  Lower stress levels have far reaching effects, so I’m down to doing anything that can mitigate the impact of stress in my body. 

Briogeo B. Well Vegan Omegas 3, 6, & 9 + omegas for Healthy Hair

Dosage: 2 capsules per day

I’ve taken Briogeo B. Well vitamins off and on for several years. I’ve tried other hair vitamins but honestly, I keep coming back to these. Again, this comes down to my sensitive stomach. I love that they don’t make me feel bloated like other supplements tend to do. They are also a great source of Biotin, B6, Zinc, and Omegas 3, 6, and 9. That means that I’m getting everything I need for healthy hair and skin with the bonus that Omegas are also great for heart & brain health.

Disclosure: I’ve provided affiliate shopping links to my favorite products. My small business may earn a small commission for each product purchased.


  1. Angela J says:

    Do you have recommendations for perimenopausal symptoms such as hot flashes, brain fog and fatigue?

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I’m a clean beauty expert, a plant-based recipe guru, a fashion maven, and a mature black woman embracing my natural hair, silver streaks and all.

Welcome, I'm Tennille Murphy