02 Dec Supplement Confusion
**this blog was originally published on Dec 2, 2011 but was updated on January 28, 2018**
Supplement Confusion and how a few things make it easier for me!
The wrong information can not only put a very large dent in your pocket book but it can give you false hope, disappointment and even make you sick.
Over the years I have encountered SO MANY bad supplements and wasted so much money on “suggestions” that I have become very untrusting of ads and endorsers promoting the “latest and greatest”.
However, I do believe many supplements can have a place, for the right reasons (which I will get to in a moment).
First the bad news: There are no magic pills
YUP! I said it – there are NO MAGIC PILLS. There is not a pill or a drink that will make you bigger, leaner, stronger, etc.
That does not mean they can’t ENHANCE things, but what it DOES mean is that you can’t eat a poor diet and be inactive and then pop a pill and get results. It does not work that way.
Without good nutrition and a healthy dose of exercise, results will not happen long term. The foundation is REAL foods, lots of water and movement. We have to stay active, we have to eat right and stay hydrated. THOSE three things come first.
On the flip side, supplements, in ADDITION to a healthy diet and exercise program, CAN ENHANCE your efforts.
Before I will advise anyone on supplements and vitamins my statement will first be: Be hydrated, Move your body and CLEAN UP YOUR DIET. Once that is in place (and only after that is in place) there are a few things that I take and believe can enhance efforts.
What to look for in a supplement company
This is a personal preference, but I choose supplements with a high standard of product quality. I look for pure sourced ingredients and companies that value sustainability for not only us but for the planet.
I look at research, quality control, and I make sure everything is tested. Although there are a number of companies out there, these are the ones I personally use and would recommend.
Do your own research and draw your own conclusion — but these are the ones I feel are good and work for me.
Supplements that I personally use and recommend
I AM a fan of protein powder for a few reasons: They are CONVENIENT, they are inexpensive and they help with me with gaining and maintaining lean muscle mass.
There is also a huge plus to whey in particular – it helps to control hunger. SCORE! Whey I use DAILY pre and post workout.
However, here are the problems with protein powders: There is a LOT of junk out there and there is an overwhelming supply of different choices.
It is very hard for most to navigate what it is they really should get. Before getting into my favorite brands, lets discuss kinds.
In this brief video I cover the difference between Whey, Casein, Egg, Plant based, soy and meal replacement – they ALL can have a place but all are certainly not needed.
Watch the short video HERE which explains the differences between all of the “kinds” of proteins.
My STAPLE go to whey protein is HERE
My Morning Routine:
Telomeres are segments of our DNA at the end of our chromosomes.
As we age, more of our cells lose their telomeres and the body follows and begins breaking down.Their shortening process has been linked with aging, cancer and a higher risk of death.
Although telomere shortening that happens as we age, there are other things we can do that might help restore telomere length or at least slow the loss of telomere length:
We can reduce stress, lose excess fat, stay active and eat a healthy unprocessed diet! But even with all of these things, telomere shortening is inevitable. There ARE some promising supplements to help address this!
I personally take and recommend a telomere support supplement daily for this.
I personally take Product B® IsaGenesis®
is a powerful blend of complex botanicals and vitamins uniquely designed to offer superior telomere support for youthful aging. For optimal telomere benefits, take as part of your daily Isagenix nutritional system.
- Assists with youthful cell function and healthy telomeres
- Helps neutralize harmful free radicals that can accelerate aging
- Improves efficiency of natural enzymes increasing antioxidant support
Omega 3 Comes from the tissues of oily fish. The best sources are cold-water, fatty fish. Fish oil is basically a concentrated source of omega-3 fats, which are also called polyunsaturated fatty acids, or PUFAs.
Fish oil contains two very important omega-3 PUFAs: Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the “FISH omega-3s” because they mainly come from fish.
There are so many fish oil benefits including alleviating many symptoms of ADHD, Anxiety, Arthritis, Cardiovascular disease, depression and aiding in WEIGHT LOSS! There are also several studies indicating that omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain and are a safer alternative to NSAIDs!
Although there ARE many foods High in Omega 3 Fatty (Flaxseed oil , Fish oil, Chia seeds, Walnuts, Fish roe (eggs), and fatty fish), I highly suggest taking an Omega 3 supplement in ADDITION to what you get in food for insurance purposes.
I really recommend a great fish oil every day. Omega-3 fatty acids are essential to our health and we literally need them to function.When your omega-3 levels are low it can lead to depression, anxiety, obesity (and more!).
Including these into your diet is one of the best things you can do for your weight, brainpower and mood. The Fish Oil that I personally take daily is the Iso Omega HERE
Probiotics are “good” bacteria that line our digestive tract! They support our bodies ability to absorb nutrients and fight infections. They support immune function and healthy digestion, as well as beautiful skin.
Historically, we had plenty of probiotics in our diets from eating fresh foods from good soil and by fermenting our foods to keep them from spoiling.
However, because of modern agricultural practices, our food contains little to no probiotics today, and even worse, many foods actually contain dangerous antibiotics that kill off the good bacteria in our bodies.
By adding more probiotic foods into your diet, you could experience a stronger immune system, digestion improvement, and healing from leaky gut syndrome (an inflammatory bowel disease)
I make sure to take a probiotic in the mornings. Probiotics are great for supporting a healthy balance of microflora and healthy bacteria’s in the intestinal and digestive tracts. The probiotics I like are HERE and also Original Medicine Multi-Probiotic.
Curcumin is the main active ingredient in Turmeric. It is a powerful antioxidant and has incredible anti inflammatory powers. Curcumin has also shown to increase brain function, lower risk of heart disease, pain reduction in arthritis and to slow the aging process AND even treat depression! Because curcumin is poorly absorbed into the blood stream, studies show that consuming black pepper with it (because it contains which piperine) absorption can be increased by nearly 2000%. So, look for a natural brand and make sure there is pepper in with the Turmeric. The one I take is called Brain Boost and Renewal and can be found HERE.
vitamin D has been know to reduce your risk of diabetes, lower your risk of heart disease, rheumatoid arthritis , decrease depression, raise energy levels AND it regulates your immune system,
Our bodies produce vitamin D naturally when exposed to the sun. Because many avoid the sun for fear or skin cancer and skin damage, many of us are low on vitamin D
If daily exposure to direct sun light is not an option to you then I suggest a vitamin D supplement. The one I take can be found HERE
If I am NOT having my morning coffee, then I may grab an e+shot
I AM personally a caffeine fan and it has a place in my diet and here is why: It helps me with focus, it allows me to push harder during workouts.
Green tea used to be a staple in my diet most mornings (now it’s coffee which I will address below), but when I DO want something with a bit more oomph (pre-workout or during that mid afternoon fade out), I am a fan of some natural energy drinks.
But read the label on all of them! MANY are filled with sugar, fake ingredients, or junk. If I don’t know what the ingredients are, or if they are poor quality, I put the product back on the shelf.
This is not a place to mess with your health. Research ingredients. Listen to your body and recognize those jitters; racing heartbeat, and dizziness are not healthy ways to feel, and surely won’t benefit your workout.
The one I personally use now is the E + Shots HERE because it is just VITAMINS and CAFFEINE with nothing artificial added. This is basically caffeine and B vitamins.
You know who you are… If you have a hard time eating your greens, or getting enough in each day, a good greens powder is KEY! Read the full blog dedicated to the topic.
Concentrated green super food benefits range from being an easy alternative for getting your daily greens to boosting your energy levels to helping your body digest better, purify and enhancing your immune system.
The Isagenix greens were the first greens I had that had been naturally sweetened so they didn’t have that super-earthy taste that so many are worried about.
I also like Isagenix Greens because they are available in a container and convenient travel packets.
A good multi vitamin is like an insurance plan. I advise getting most of your nutrition through proper nutrition, but a high quality vitamin supplement can be good insurance.
If your body does not use the vitamins, the excess will merely be excreted. The VITAMINS I personally use morning and night are here — they are called “Complete Essentials™ with IsaGenesis®”
The proven power of vigorous brain-boosting nutrients combined with a powerful melatonin sleep aid and nutrient complex spray make the Brain and Sleep Support System an ideal way to achieve restful sleep while supporting healthy brain function.
Brain Boost & Renewal™ is a proprietary formula containing a host of brain-friendly nutrients to promote mental focus, concentration, decision-making and memory. Sleep Support & Renewal™ is a melatonin sleep aid for your brain and body in a natural, fast-acting spray.
- Supports concentration, decision making and memory*
- Synergistic benefit: day and night nutrition for restoration of your brain
Magnesium has been shown to be extremely therapeutic when it comes to alleviating and preventing headaches, constipation, sleep disorders, chronic pain, and even asthma!
Magnesium is found naturally in dark leafy greens, nuts, beans, avocados, bananas, dark chocolate and some dried fruits! It is also found in beans and whole grains and I DO advise including a magnesium supplement when minimizing grains and beans in our diets.
Before bed on those nights where I need a little help relaxing, I take either FLUSH which you can find HERE which is a pill form of magnesium OR a magnesium powder.
So there you have it!
Those are the supplements that I personally use and recommend. Not to say that there aren’t any other great supplements out there, because their are, but that is just what I use, so that is all I can recommend.
Be Happy… Be Healthy… Be FIT!