What supplements should I take everyday?
This is one of the most common questions get in my nutrition practice, and while people are individual and may not need everything on this list, this is my go-to list for daily supplements for most people (including what I take myself).
You see, I believe 100% that you should focus on a nutrient dense diet so that you get the majority of your nutrition from whole-food sources, however I also like to be realistic.
The reality for most people is that our lifestyles and our food practices mean that we aren't going to get all of the nutrients we need on a daily basis from just eating food. Our foods are less nutrient dense than ever before because the minerals simply aren't present in the soils anymore, then add on to that the increased demands we put on our bodies with the daily stress we experience and the toxins we are exposed to, both of which increase our body's need for nutrients, and you have a chronic under-nutrient fed state (regardless of calories).
This means that our bodies are likely not getting what they need to function optimally, and that means illness and potentially even disease.
Having an optimal amount of nutrients in your diet on a dialy basis is CRUCIAL for health. Without out ti your body won't be able to do all that it needs to do in order to work properly and allow you to feel good, which is what we all want afterall...to feel good.
Becuase of this, I recomened daily supplements to the majority of my clients. And I'm picky about the one's I recommend becuase there are a lot of junk supplements out there with fillers and additives that make them worthless. Many nutrients (like the B vitamins) need to come in a form that your body can use easily, and not all companies do this (because it's more expensive), but if you body can't use the nutrient then the supplement is worthless to you.
Below you'll find my list of daily supplement recomendations.
These aren't necessarily right for everyone; if you have questions it would be a good idea to schedule an appointment with me.
Sarah's Supplement List
- Multivitamin/multimineral to make sure you have all your bases covered. I take the UltraNutrient by Pure Encapsulations. I tend to recommend taking only 2-3 caps per day instead of the 6 they say on the bottle...you really don't need that much in one go unless you're very deficient. For pregnant and nursing mom's I prefer the Nutrient 950 with vitamin K, and yes you should take all 6 of these spread out throughout the day (try two with each meal)
- Cod Liver Oil - not only does this have fish oil, but you're also getting vitamin A in it's natural, pre-formed version so it's more absorbable. Omega-3 fats are important for reducing inflammation, heart health, mood, mind, hair, and maintaining healthy weight. Vegans can take algae-sourced DHA, just keep in mind that DHA is not as easily converted to EPA, so you’ll need to take a higher dose.
- Calcium/Magnesium Fizz - Magnesium supports healthy bones, restful sleep, relaxed muscles, and balanced mood. This product is balanced with calcium and other nutrients that are crucial for healthy bones and is a good prdocut for those who don't do dairy or are pregnant. For those of you who do eat dairy just plain magnesium glycinate is a good option.
- Vitamin D - for a total of 2000-4000 units daily. Vitamin D is responsible for hundreds of functions in the body, from healthy immunity to healthy bones. Vegetarians often ask me about a non-animal source. Unfortunately, I can’t give you a definitive answer as to whether vitamin D2 or lichen-sourced D3 is as usable by the body as animal-based vitamin D3. Although you do get vitamin D from sun exposure, it may not be enough. It’s best to get tested before supplementing so that you know how much you need. Ask your doctor to have your 25,OH-D level checked. An ideal test result should be between 40 and 80
- Protein Powder - now this isn't necessarily for everyone, but I do use one on a daily basis, mostly because I like knowing that for at least one meal a day I'm getting a good amount of protein from a non-meat source, and since I can't eat eggs this is what I use instead. My #1 pick is the Vegan Chocolate Shakeology. Yes it is a direct sales thing, but I personally love the taste and the nutrition it offers and have been using it everyday for over three years. The other one that I also keep at home and use pretty often is the Vega Sport Protein. Their all-in-one shake causes me digestive upset, but this may not be the case for everyone, so give it a try if you like and let me know how it goes.