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Health supplements are just that, they are in addition or complement your current diet. We do not need supplements if we are getting sufficient nutrients from the meals we are consuming. However, they can help fill in any nutritional gaps.
Supplements I Currently Take:
Fish Oil – source of Omega 3 fatty acid.
There are so many health benefits of fish oil, including but not limited to:
- increase cognitive function (boosting brain memory)
- reduce inflammation
- heart health (cholesterol, blood pressure)
- reduce weight in obese individuals
- eye, skin and bone health
- improve depression and anxiety
There appears to be a lot of recent research on the long term health benefits of taking a multivitamin, claiming it to be inconclusive. However, as a nutritional insurance, take a multivitamin if you know you’re not getting the essential vitamins and minerals in your daily diet.
If you’re on a strength training program, it’s important to get enough protein to repair and rebuild your muscles. Protein powder is a good supplement if you are unable to consume the amount of food protein required. A great plant based protein is Vega Sport Protein Powder. It provides a whopping 30 grams of protein per serving, as well as 6 grams of BCAAs (discussed below). Also, a great “clean” whey protein is New Zealand Whey Protein. These are the protein powders that I’ve tried and recommend, do your research and don’t just take anyone.
Branched Chain Amino Acids stimulate protein synthesis. It helps protect your muscles, accelerates recovery, reduces fatigue, prevents muscle loss, and enhances endurance. Also, it can be taken throughout the day, however I only take it during my workouts. This is my go to BCAA:
As you can tell, the only products that I try to take must be as natural as possible. If I’m taking care of me by working out and having a clean, balanced diet then I will ensure the supplements I take are also “clean”.
In conclusion, these are the basic supplements that are suggested to help maintain a healthy body and to assist with the effectiveness of your workouts. Also, I don’t take any pre-workouts since I’d rather eat a snack/meal than drink it. Just ensure you have a good serving of carbohydrates in your pre-workout meal for the energy to smash your workout.