Vitamins & Supplements: The Good, The Bad & the Necessary

Remember back in the day when all your nutritional bases were covered by a bowl of cereal and a chewable Flintstone vitamin for breakfast? You just had to choose from four colors—all of which ended up tasting the same—and you’d get your daily dose of all the necessary vitamins and minerals to keep you strong and healthy. Fast-forward twenty or so years to the present day and you’ll find yourself with more than just four colors to choose from. Thanks to both research and our growing obsession with vitamins and supplements, you’d be faced with an entire store’s worth of options touting various benefits. This is the age of wonder supplements and superfoods, all calling your name with loud, colorful labels sporting “essential” ingredients. Nowadays, with influencers pushing must-haves left and right, new compounds coming out every day (adaptogens, anyone?) and the industry valued at $30 billion a year, it’s time to step back and ask two very important questions: 1) What do you actually need, as in which vitamins and supplements have actual proven benefits, and 2) How much of each do you need? The second question is especially important, considering the way our bodies absorb the vitamins and supplements we put into it. The fact is, our bodies are only able to absorb so much of each compound we take in, and a higher dosage doesn’t necessarily mean it’ll absorb more. Here’s an example using vitamin C, one of the most frequently taken supplements, based on a study from the National Institute of Health. At moderate intakes of 30-180 mg/day, between 70%-90% of the vitamin C is absorbed, however once the dose hits 1,000 mg, the absorption rate falls to less than 50%. So when it comes to vitamins, more is not necessarily better. Here we’ll break down the top vitamins and supplements with proven benefits, along with the recommended daily dosage so you can have more confidence that your steps to committing to more complete nutrition are making a difference.

Vitamin D Overview and benefits: also known as “the sun vitamin” because of our body’s tendency to produce it while exposed to sunlight, vitamin D has powerful immune-boosting benefits and helps with the absorption of calcium, which can affect bone density and hair loss. Surprisingly, most of us don’t get enough on a daily basis, especially because vitamin D isn’t concentrated in many foods. Getting your daily dose of vitamin D has an overall effect of preventing you from getting sick, keeping your mind healthy, and preventing bone and back pain. Recommended dosage: for adults 19-70, 600 IU of vitamin D are recommended daily, which is increased to 800 IU for older adults. Magnesium Overview and benefits: magnesium has enjoyed a bit of fame lately, as its anti-stress benefits have come to light as one of nature’s anxiety remedies. In addition to that, magnesium is essential to bone health and cell energy production, it calms the nervous system, balances blood sugar levels, and boosts the synthesis of bone, protein and DNA. According to experts, the main culprit of a magnesium deficiency is poor diet, as it’s rich in foods like pumpkin, spinach, soybeans, brown rice and nuts. Recommended dosage: any supplement between 300 to 350 mg of magnesium is sufficient, and the NIH recommends the following optimal forms: aspartate, citrate, lactate and chloride, which are proven to have better absorption. Calcium Overview and benefits: it’s why your parents told you to drink more milk when you were a kid! Calcium comes with a whole host of benefits, the most obvious being strong bones and teeth. Women need to be particularly mindful of taking calcium to prevent bone density loss later in life. Some experts note the recent upsurge of non-dairy milk alternatives as a cause of calcium deficiencies, but in addition to milk, cheese and yogurt, calcium can also be found in leafy green vegetables like broccoli and kale, as well as beans and pulses. Recommended dosage: 1,000 mg a day should be fine for most adults, and most experts agree that taking a supplement containing calcium citrate is a wise option, since it’s known for high absorption levels.

Zinc Overview and benefits: zinc is a metal with myriad benefits, ranging from immune system support to regulating the body’s processing of carbohydrates, protein and fat, even extending to abetting the healing of wounds. And while zinc is found in a diverse selection of foods, including oysters, spinach, animal organ meats, and brown rice, the population as a whole isn’t getting enough, which is where a good zinc supplement comes in. Recommend dosage: the NIH recommends 8-11 mg of zinc every day, which is usually less than what most multivitamins offer, so if you’re looking to up your zinc intake, maybe a supplement is the way to go. Iron Overview and benefits: iron is another mineral that’s been getting some attention lately, thanks to a variety of different supplements emerging on the market promising energy-boosting benefits, but that’s not all it’s famous for. Iron (also known as folate or folic acid) is essential for proper fetus development, and through life iron can also battle depression, strengthen nails, and reduce internal inflammation. Recommended dosage: normal, healthy adults can best benefit from 400 mcg of folate daily, upping that dosage to 600 mcg for pregnant women. Another important dosage tip is to take your folate supplement with food, as it boosts the absorption rate from 85% (on an empty stomach) to almost 100%. Vitamin B-12 Overview and benefits: part of the powerhouse B-vitamin complex, B-12 stands out as a superstar tasked with keeping nerve and blood cells healthy and supporting DNA synthesis. The most prominent source of B-12 is animal-based foods including meat, poultry, fish and eggs, putting vegans and vegetarians at particular risk for deficiency. Recommended dosage: a little goes a long way with vitamin B-12 supplements, as experts recommending 1-2 mcg a day. Anything over 3 mcg is a waste, as your body will expel the excess in urine anyway. To increase absorption, it’s recommended you opt for a supplement containing B-12 as methylcobalamin or methyl B-12.

Keratin Overview and benefits: keratin is one of the body’s building blocks, an essential fibrous structural protein found in hair, nails and the outer layer of the skin. Not only does keratin serve to give our body shape and stability, but it also protects epithelial skin cells from damage and stress. You’ll often see the word “keratin” in some form on hair products, as it’s touted for its ability to restore strength and shine to hair. Taking Biotin supplements, a B-vitamin that boosts keratin production, can help strengthen hair, nails and skin from within, restoring health and vitality. Recommended dosage: when it comes to Biotin supplements, it’s important to choose one designed with pure ingredients and engineered for optimal absorption. Most of today’s supplements are sold as “keratin gummies” and contain more sugar than actual Biotin, so be on the lookout for one that contains between 30 to 100 mcg a day, the recommended dosage, with a minimum of sugar and other additives. The general rule of Biotin supplements is the purer it is, the better. So as you can see, even though we’ve come a long way from the Flintstone chewable, a daily multivitamin won’t necessarily cut it when it comes to fortifying your body with complete nutrition. However, if you take the route of supplements, these are the core compounds that are proven to benefit the body in many ways, especially when taken in both the optimal dosage and as part of a healthy diet. Our commitment to informing our customers of the many benefits of health and wellness supplements means we’re constantly on the lookout for new and accurate info. The content we present here has been thoroughly researched using reputable bodies of information. None of the recommendations we’ve made are to be taken as medical advice or intended to treat any kind of medical condition. Remember, even though most supplements are harmless when taken correctly, it’s best to check with your doctor before beginning any kind of nutritional regimen.

Curated Therapies Seasonal Wellness Boxes

Introducing our Seasonal Wellness Boxes! These complete care packs are the hallmark of everything Curated Therapies stands for. Each box contains a hand-picked selection of natural holistic and homeopathic remedies and vitamin supplements designed to provide natural support to your body’s own systems, helping you to deal with whatever maladies the seasons throw at you.

For spring and summer that means boosting energy levels to better enjoy the busy, sun-filled days while keeping allergy symptoms at bay. When it comes to fall and winter, our kit comes with a slew of immune-boosting and flu and cold-slaying items that naturally fortify your body’s own defenses to keep you bright eyed healthy through the long, cold months ahead.

Ready to try our Seasonal Wellness Box? Take advantage of our introductory offer: First-time subscribers get 20% off their first box!


We’re so excited to announce the newest Seasonal Wellness Box! Just in time for winter, we’ve packed this box full of nature’s best and most potent holistic and homeopathic remedies and preventatives to keep you in tip-top shape. By now you know that it’s an old wives’ tale that you can catch a cold simply by being out in bad weather, however there is still some truth to that statement. Exposure to cold, dry air for extended periods of time can adversely affect your immune system, while the viruses that cause colds and the flu may spread more easily in cold temperatures. Add to that the late nights and holiday parties of the festive season and you’ve got a potential recipe for disaster on your hands! But not if you approach the season with an arsenal of remedies that provide an extra layer of defense for your body’s own immune and pathogen-fighting systems—and that’s exactly what we’ve brought you in this season’s box.

Here’s what’s inside:

Oscillococcinum: this homeopathic remedy for the flu is considered by many to be a miracle! The key is to start taking it at the first sign of flu symptoms, or if you’ve been around someone who’s already infected. Rather than suppress the symptoms like a typical over-the-counter pain reliever would, Oscillococcinum is thought to reduce the symptoms altogether, while reducing the length and severity of the flu. If you’ve been unfortunate enough to have caught the flu in the middle of winter, you know how important a saving grace like Oscillococcinum could be to have in the house, which explains why it’s often sold out at drugstores once the flu season hits. But thanks to our Seasonal Wellness Box, you’ll have it right when and where you need it!

Cold Calm: this homeopathic remedy provides effective relief for the most common cold symptoms, including sneezing, runny nose, nasal congestion and sore throat. Using a bevy of naturally-derived homeopathic ingredients, Cold Calm has been a family favorite all over the world for decades, thanks to the unique quick dissolve pill formula that dissipates under your tongue for instant absorption. When it comes to potency, Cold Calm means business. At the first onset of symptoms, you take a dosage every fifteen minutes for one hour, then every two hours until you feel your symptoms begin to abate. Then your body does the rest on its own.

A.Vogel Soothing Pine Cough Drops: forget those intense cough drops from your childhood that made you cough even more because of how strong they were! These soothing cough lozenges from natural wonder A.Vogel provide instant relief from coughs, throat irritation, sore throats, dry air, and the discomfort we often feel from going back and forth between warm and cold air. They’re made with a dash of menthol and fresh wild pine buds, which contain pine syrup essential oils that have an anti-inflammatory and anti-septic effect that gently eases pain and irritation for long lasting comfort.

PhytoLab Lemon Balm Herbal Tea: no matter how you’re feeling, once the cold weather hits nothing is more soothing than a piping hot cup of herbal tea, and this blend from PhytoLab features lemon balm at its core, an herb known for a multitude of benefits. Lemon balm is minty and citrusy at the same time, giving you a zesty, refreshing feeling that helps soothe sore throats, open the sinuses, and bring on an instant feeling of relaxation. For generations, the essential oils in lemon balm have been used as a nerve tonic, and when you breathe in its reviving aroma, you’ll feel an instant rush of mood-boosting peace.

House of Honey Pine-Infused Honey: based on an age-old Russian recipe, this pine-infused honey is just dripping with sweet, healthy goodness. As honey itself is known as one of nature’s best comforters, the addition of pine provides extra anti-inflammatory and antiseptic properties to be even more soothing for tired, sore throats and irritating coughs. And because its honey-based formula is so versatile, there are so many ways to use it. Stir some into a cup of hot tea (we recommend the PhytoLab Lemon Balm Herbal Tea that comes with this month’s box!), or mix with some lemon juice and slowly sip to allow the potent formula to coat your throat.

As we all look forward to the many holidays that await, keeping our handy Seasonal Wellness Box around will ensure you’re ready for all the season brings. Be sure to sign up to receive all four boxes throughout the year to keep your body at its best.

Homeopathy – Is It For Me?

Homeopathy is a safe, reliable, and effective way to remedy illness or injury and provides an alternative to traditional medicine. Homeopathic remedies can be used for a number of conditions. Beyond the everyday cold and illness, there are remedies for anxiety, depression, allergies, eczema, joint pain or arthritis. This means that a homeopathic lifestyle is safe and reasonable for everyone – at any age, even children.

While conventional drugs like opioids are used to treat pain, they are also adversely habit forming and create abdominal discomfort, where even prescription drugs can cause temporary users pain from bloat and constipation. Homeopathic remedies are non-invasive and have minimal side effects- and are the key to a healthy lifestyle. Non-invasive homeopathy can directly remedy and benefit your overall fitness level by creating a subspecialty of medicine that promotes healing without the risk of worsening injury, causing bleeding or delaying the healing process. Instead, homeopathy works with the body to promote health and recovery after injury. Homeopathy has even been found to help prevent injury when used in marathon runners.

Many athletes have exhibited organ failure and sustainable injury when experimenting with the mechanics of dosing, homeopathy is firstly about natural cures, and secondly about producing similar states of illness as the disease being treated. The direct relationship between the symptoms produced by a medicine and the symptoms that exist in an affliction, when matched with each other, contingently produce a chance of fostering a cure.

When osteoporosis, fibromyalgia, injury, or even joint pain are holding you back from meeting or exceeding your wellness and fitness goals, there’s a homeopathic method that’s been used for centuries to treat pain.

Check Out Our Store, Or Drop A Line.

Why Us?

In today’s mass-marketed climate, we have to wonder about all the claims we are fed in ads, photos, and videos. Instagram is a wonderful curated visual, but how does one determine effectivity, taste, or even use? While we are aware that we fall into the same visual and creative space as many of our predecessors, we offer our customers solace by packing our formulas with the ingredients we not only use, but test ourselves.  

Our store is a carefully selected set of vitamins that are not readily available in-store and supermarkets. We believe that the secret to wellness and good health lies in organic cures, not bottled products of antihistamines, such as diphenhydramine and doxylamine succinate.

We believe in feeling great, taking products that prevent an onslaught of systems that leave us tired, sick, and sedated. Our body’s local immune response varies with the types of remedies we seek if you get injured or your immune system detects a potentially dangerous foreign substance, certain white blood cells and tissue cells release histamines that seek out and attach to other cells that have a histamine receptor. Our bodies’ response rate and time can vary with the types of therapies we offer it. As with the principle of homeopathy, the law of homeostasis in the body, our bodies wisely self-regulate by consistently working to re-establish norms when the systems of the body are altered.

When we are over-heated, we create a sweat reaction to cool so that an internal temperature norm is maintained. With medicines, this biochemical tendency to oppose change is described as the withdrawal effect. In homeopathy, we make use of homeostasis to provoke a reaction to a stressor in the direction of self-repair.

Our aim is to decrease dependency on harmful substances and use Nature to work for us. Which is why we are attempting today’s finest vitamin and natural wellness supplements made from organic, botanically-sourced ingredients and using today’s highest level of science and technology to ensure quality. We’re also a resource for all things related to natural and holistic health and well-being. Our blog is constantly updated with valuable new stories and features relevant to today’s wellness industry, and our advice section is packed with helpful info from industry leaders. Check back regularly to stay updated on essential seasonal cures, homeopathic remedies, and insights on products from all over the world.

Designed to promote healthier hair, skin, and nails, our GROW protein gummies are packed with 100% natural Biotin to strengthen your body’s essential keratin. This organic and botanically-derived formula helps support your body’s natural keratin production using completely natural ingredients, unlike the leading brands on the market, which are usually loaded with sugar and additives.

Here at Curated Therapies, our constant commitment to research and development means we’re always working on designing new and innovative formulas to make natural well-being something we can all have access to.

Stay tuned, because we’re currently working on three exciting new supplements that we hope to launch within the coming year!