It is true that we can get most of our nutrients from food, but sometimes it is much easier getting a sufficient amount your body requires through supplements. The soils from where our foods come from have been so depleted such that we may have to consume several times the amount of fruits and vegetables to get the same amount of nutrition from the same foods 50 years ago. According to nutritionist Dr. David Thomas, the rate of depletion appeared to be greatest between 1978 and 1991. In those 13 years alone, vegetables lost 57 per cent of their zinc – an important element for the immune system and for male fertility. With that in mind, I would like to reveal the supplements I take to try and avoid any deficiencies and maintain optimal health.
During 2007-2010, a study by the Center of Disease Control and Prevention (CDC) revealed that 76% of adults did not meet the recommended daily intake in fruits and 87% did not meet the daily recommended daily intake in vegetables. This means that most of us are missing essential nutrients that aid us in reducing cardiovascular disease, risk of cancer, boost immunity, support eye health, healthier skin, increase energy levels and reduce stress and anxiety. Taking a daily multivitamin will ensure that you are getting those essential nutrients. I take a high quality multivitamin from Garden of Life called Vitamin Code which consists of raw whole foods and live probiotics and enzymes.
Fish oil has been proven to aid in weight loss, improve memory, boosts eye health, and reduce inflammation. Researchers from Kyoto University in Japan recently discovered fish oil transforms fat-storage cells into fat-burning cells in mice. In the Japanese study, the researchers fed two groups of mice fatty food, but one group had fish oil added to the chow. Mice that ate this food gained significantly less weight and less fat, compared to the group with regular chow. PLoS ONE published a study of a group of 18- to 25-year-olds took fish oil pills every day for six months, then researchers tested their memory with a simple recall game. The scientists found that the study subjects boosted their working memory up to 23 percent. Make sure you read the label and look at the potency of EPA and DHA. A 1000mg capsule may have much higher EPA & DHA as the same size capsule so look very carefully!
Protein is one supplement you do not NEED, but it’s such a cheating tool when you are on a diet so why not take the shortcut to a flatter stomach. How else can you get 25 grams of protein with only consuming 100 calories? Even 40 grams of protein from salmon will cost you 412 calories. If you are trying to lose weight while maintaining muscle mass I would recommend being close to a daily intake of 1 gram of protein per pound of your body weight. Make sure you buy a high quality protein that has had their label tested as some of the mixtures on the market may be questionable.
Creatine is a naturally-occurring amino acid that’s found in meat and fish. It is converted into creatine phosphate or phosphocreatine and stored in the muscles, where it is used for energy. During high-intensity, short-duration exercise, such as lifting weights or sprinting, phosphocreatine is converted into ATP, a major source of energy within the human body. Creatine has been in production since the 80’s and so far seems to be safe. It is almost impossible to eat enough meat and fish to fully saturate your muscles with creatine phosphate which is why supplementing creatine can help maximize your workouts. When choosing a high quality creatine, look for pure micronized creatine monohydrate. That should be all that should be shown in the ingredients.
Branch-chain amino acids consists of 3 amino acids: leucine, isoleucine, and valine. BCAAs trigger protein synthesis and prevent lean muscle mass loss during workouts. It is best taken as a pre-workout and/or during your workout and has shown to provide extra energy.
Meal replacements can provide you with all the nutrients you need at a cost of a few calories and dollars. A serving generally runs about $1-$2 and takes a few seconds to mix in water. Being busy a lot I have this around for convenience. I choose high quality organic meal replacements that are made from raw plants.
MCT are medium chain triglycerides C6 caproic, C8 caprylic, C10 capric, C12 lauric acid. MCT is wonderful for getting you into ketosis faster. Ketosis is when your body burns your fat into ketones that then can be used for energy in your body. There are many benefits to using ketones as fuel other than maintain a healthy weight such as increased mental focus, more energy, balance hormones, improve mood, fight bacterial infections and viruses. Look for MCT oil that contains mostly C8 caprylic acid because it is more readily available for your body as energy and is a true MCT. Pure coconut oil has some MCT but some of it is also LCT which is why it is better to get specific oils that have C8 and C10. C12 lauric acid could be considered a long chain triglyceride.