Words Dr. Marita Schauch, ND
Tall Tree Integrated Health Centre
As a Naturopathic Doctor, I get asked a lot of the same questions online and with my patients. I love being your go-to source for clear, grounded, and natural health wisdom, so I figured I’d round them all up together for any curious minds who aren’t able to come see me in the clinic.
What supplements should everyone be taking? Great question! While everyone’s needs are different, a few basics show up again and again:
• Vitamin D (especially if you live in Canada or wear sunscreen … so, most of us)
• Magnesium (for stress, sleep and muscle function)
• Omega-3s (anti-inflammatory and brain-supportive)
• A high-quality probiotic or fermented foods to support gut health
**Always check with your healthcare provider before starting anything new.
Why am I tired all the time? Fatigue is one of the most common concerns I hear. It’s rarely just one thing. I usually check for:
• Low iron or B12
• Poor sleep quality
• Blood sugar imbalances
• Thyroid or adrenal issues
• Emotional or mental burnout (yes, that counts too!)
We run labs and get the full picture before throwing supplements at the problem. Because “just push through” is not a long-term plan.
How do I support my hormones naturally? I love this one. Whether it’s PMS, PCOS, perimenopause or anything in between, hormone balance starts with:
• Stable blood sugar (get protein with every meal and snack)
• Liver support (leafy greens, cruciferous veggies, dandelion tea)
• Daily movement (gentle or vigorous, your body loves both)
• Adequate sleep
• Stress management
Then we fine-tune with herbal or supplemental support as needed.
How do I reduce bloating? Try these simple shifts:
• Eat slowly (seriously, chew your food)
• Don’t overdo raw veggies
• Avoid artificial sweeteners and carbonated drinks
• Rule out food sensitivities (dairy, gluten, or FODMAPs are common culprits)
If it persists, we look deeper into digestion: enzymes, microbiome balance, gut motility and beyond.
What supplement is going to make me lose weight? Ahh, the million-dollar question. I get it, and I wish it were that simple. Here’s the truth: There’s no magic pill for sustainable weight loss. Supplements can support your metabolism, blood sugar balance or hormone regulation (such as: berberine, inositol or chromium), but they won’t override poor sleep, stress, or a nutrient-empty diet.
Instead of chasing the “one thing,” we need to focus on your whole system, because when your body is supported, it knows how to find balance.
Do I really just have to eat well, move, hydrate and sleep for good health? Basically, yes. The basics are powerful, but they’re also not always easy. We live in a world that encourages convenience over nourishment, stimulation over sleep, and busyness over balance. So yes, those four pillars matter a lot, but they also deserve more respect than they usually get. It takes a solid commitment to keep them covered. When we master the basics consistently, the need for extreme measures fades away. Start there. Stay there. That’s where the magic happens.
