I’m going to just put it out here straight up. The majority of supplements you see on the market are NOT technically necessary.
They can be a waste of your money. Not all of them but some of them, yes. It’s important to understand why supplements are such a high part of the health of fitness industry in the first place. They truly are a supplementation to our diet if we are lacking. The goal should always try and get those vitamins and minerals up via diet first, then supplement when needed.
Below is a list of current supplements I take and why. I think it’s important to point out that depending on what’s going on in my life or how I am training my supplements do change. However, These are most definitely a staple of mine. Don’t get caught up in advertisements or the hype (weight loss teas and detox? -come on!). Really focus on what will benefit you and why and if it’s a scientifically proven supplement. Check out EXAMINE.COM a reliable website to do your supplement research.
I’m categorizing the supplements under what I find the most important
– Multivitamin: helps fill in the gaps of vitamin and mineral deficiency that is not obtained through the diet. (ex: New Chapter)
– Spirulina: more beta carotene than carrots, more calcium than milk, contain gamma-linolenic acid (GLA) which nourishes your cells and decreases inflammation, which brings youthful skin. (ex. Earthrise)
–Fish Oil (vegans: flax or walnut oil): Omega-3 fatty acids (eicosapentaenoic acid–EPA–and docosahexaenoic acid–DHA) are an essential type of fat which means they can’t be made by the body and must be obtained from food or supplementation. (ex: Carlson’s)
–Greens Powder: helps fill in the gaps of missing fruit and veggie daily servings. It is nutrient-rich and surpasses the nutrition of five servings of fruits and vegetables without the calories or carbohydrates. Helps increase energy, weight loss, mental clarity, balanced blood sugar, strengthened immune system and improved digestion. (ex: Vibrant Health- Green Vibrance)
– Fiber: reduces type 2 diabetes, heart disease, and even colon cancer. Those with high fiber diets have been known to live a long healthy life yet having a high fiber diet is still often overlooked it’s quite shocking. (ex: Now foods)
– Ashwagandha: an adaptogen herb mainly used to prevent anxiety and has been shown to relieve insomnia. Although I don’t suffer from insomnia my sleeps have been the deepest ever with some vivid dreams.
– CBD oil: I currently use cbd oil for inflammation and to help relax my body, this is great for us heavy and consistent weight training folks. I’ve noticed the greatest benefits at 30-45mg. Different dosages treat differently please research what’s best for you.
– Caffeine: Caffeine helps you lose fat by increasing how many calories your body burns daily and since fat loss general comes down to calories in and out caffeine is a great way to boost your body’s expenditure. I generally simply drink 16oz of black coffee a day
– Matcha Green Tea: contains high Catechins that fight and may even prevent cell damage. In addition matcha green tea is high in antioxidants preventing cancer risks, helps prevent fat storage and promotes a leaner physique.
– Protein Powder (vegan or non vegan): the main nutrient most responsible for muscle growth and repair. If you are not consuming enough protein daily, you will have a difficult time building or even maintaining muscle while dieting. Notice I said dieting. Those who are in a caloric surplus should not have this problem. (ex: Plant Fusion)
The above is not to be used as a cure, it is my recommendation from personal use and client use. Please advise your doctor is you have any medical issues.