Supplements: Why, how, and when you should take them

There’s a lot of information available with regards to supplements and what to take if you train and lead a healthy lifestyle. There are a number of supplements that claim to work wonders and really don’t work at all. I’m going to provide a list of the essentials I feel that everyone should take along with why and what it does. Don’t get me wrong -eating clean, unrefined foods are of utmost importance but taking supplements will enhance the results. You can’t get all of the nutrients you need from whole foods, unless you eat a ton of variety every day and its 100% organic.

Dosage for most of the supplements does vary based on the person’s fitness level, activity level, age, body fat, etc so I will exclude that specific information, unless general amount is used for most people.

1. ) multivitamin: this is a must! Even though you may be eating a good variety of foods its very difficult to insure you’re getting all of the vitamins and nutrients your body needs. Even if you just eat certified organic foods there’s still a chance you’d be lacking in something.
2. vitamin c: incredibly important to combat the post-oxidative stress your body undergoes with training. In terms of training, it helps with muscle recovery, strengthening the immune system, and reducing inflammation. Overall vitamin c has a number of disease-fighting properties and should be a staple in everyone’s diet.
3. fish oil (omega 3 specifically): this is an essential fat that our body needs to function at its best. What essential fat means is that we cannot make this fatty acid (omega 3 fatty acid) on our own; we must get it through our diet. Whether you consume fish daily (for vegetarians algae oil is a good alternative) or take supplements.  This is great for reducing inflammation, lubricating the joints, maintaining mood control, improving memory, and reducing the risk of a number of diseases.
4. vitamin d: essential for bone health, muscle function, energy metabolism, and boosting the immune system.   Unless you live somewhere that is warm all year-round you’re most likely deficient in this vitamin, studies show low levels can cause a number of diseases, such as multiple sclerosis.
5. probiotics: the health of your digestive system is an indicator of your overall health. A healthy balance of bacteria keeps your system running at its best and lowers your risk of illness and disease. In case you didn’t know how important bacteria is for our bodies we have 10x more bacterial cells in our body than human cells! Seems pretty important.
6. digestive enzymes: enzymes help break down and digest your food so you can absorb more of the nutrients. They are important because its what you absorb that the body uses. If you ever get the bloating after a meal or indigestion try taking this supplement first before eliminating that food choice.
7. oil of oregano: this would be used intermittently when you feel like you’re getting run down, have been around people with the cold or just want to ensure your immune system is up to par. It is a powerful agent that is anti-bacterial, -fungal, -parasitic, and anti-viral. What many people don’t know is that heavy training and eating to suit your goals causes a lot of stress on the body and taking any pre-measures is always a plus!

Sanja Malesevich