What do you know about supplements? If you are starting a regular workout routine, then you may want to look into some supplements to assist your efforts. The following are my top 11 supplements that I recommend you look into.
Protein Powder - Protein powder can assist you by increasing your protein intake. Additional protein in your diet can help build muscle, repair tissue, and assist your body in making enzymes and hormones. The type of protein you consume is up to you. See this previous post on the Types of Protein Powders.
Creatine Monohydrate - Creatine monohydrate can be used to assist with rapid recovery, reduction of dehydration, reduction of muscle cramping, and preventing injuries. It’s thought to improve strength, increase lean muscle mass, and to help achieve bursts of energy and speed during workouts. I usually add a scoop of creatine monohydrate (unflavored) to my protein powder.
BCAA - BCAAs come as fermented and non-fermented. Fermented BCAAs are just a higher quality product that has a better absorption rate. BCAA stands for branched-chained amino acids. BCAAs are found naturally in meats, legumes, and dairy. They are essential to building muscle and reducing muscle breakdown. You can get BCAA in powder form or in pill form.
Magnesium - Magnesium can regulate diverse body functions such as muscle cramps, it can help with enzyme production, it can help control blood glucose levels, regulate blood pressure, bone support, and heart health. Magnesium is essential for energy production.
Super B Complex - A super B complex contains a variety of different types of B vitamins in one little tablet. B vitamins assist with energy, metabolism, and brain function. As it runs through your body, it will turn your pee bright yellow - just as a heads up.
Fish Oil - Aim for 3000mg fish oil if you’re working out at least 4 hours a week. Fish oil supports the immune system, cardiovascular health, brain health, heart health, energy and mood, and weight management. I prefer to take fish oil in softgel form, but you can always try the liquid form. Softgels are much more shelf-stable.
CLA 3000 - CLA is short for Conjugated Linoleic Acid which is usually derived from safflower oil. I aim for 3000mg if working out at least 4 hours a week. CLA is known to support healthy weight management. CLA is a fatty acid found in foods, but not naturally produced in the human body. It works well when taken in conjunction with fish oil.
Zinc Picolinate - Zinc supports the immune system and enzyme function. The word "picolinate" indicates that the zinc will have a high absorption rate. I generally take a 100mg daily and I am rarely sick.
Turmeric Curcumin Complex - Turmeric Curcumin helps reduce internal inflammation, improve heart health, improve symptoms of depression, and can help reduce arthritis. I was taking 3000mg, but due to a regular upset stomach I reduced it down to 2000mg.
Buffered Vitamin C - Buffered vitamin C has a slow release time, as indicated by the word “buffered”. This means that it releases over a longer duration instead of all at once. Vitamin C provides immune support, growth and renewal of tissues, and it increases the strength of bones and teeth.
Multi-vitamin - I generally recommend a multi-vitamin to cover any additional things your body may be needing. When you start exercising on a regular schedule, your body is going to be in need of additional vitamins. Multi-vitamins come in all types of forms. Personally, I have a lot of vitamins and supplements I take daily, so I keep this one fun and opt for gummies.
Readers - These aren't the only vitamins and supplements out there. If you have questions, please reach out and ask. If you aren't sure if you need supplements, you can have a comprehensive blood test done to see your body's levels of vitamins, minerals, and nutrients. Discuss it with your doctor, if you are unsure.
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