The Top 4 Supplements You Should Take (and why)

I often say that beginning a health and fitness journey can be intimidating.

Finding a coach who understands your circumstances, talks to you as a person, and yet still is firm enough to tell you eating a dozen donuts in one sitting is unhealthy.

Navigating the gym which means learning which muscle each machine targets, how to adjust the seat so you don’t look like an oompa loompa, all while avoiding the people with arms so big they have to stick out a bit when they walk.

And you haven’t even gotten to the nutrition part of it yet. Clearing your pantry and finally throwing out that three year old Halloween candy to fill it with granola, protein powder and a dozen different supplements you think will help you gain all the energy, brain or muscle strength.

It can be a lot. Lucky for you, you have found a coach who checks that first box and are about to get educated on the top supplements you should be taking if you don’t know where to start! Added bonus - all of these can be found at your local pharmacy or Wal-Mart.

#4: Magnesium - Your (All Natural) Chill Pill

Why Take It?

Magnesium is shown to lower blood pressure, decrease the likelihood of depression, stabilize blood sugars, prevent migraines, decrease PMS symptoms and has so many more benefits. It works in almost all parts of your body including the brain, heart and bones. From a sports standpoint, magnesium helps move lactate (which makes muscles sore after a good workout), decreases fatigue, and boosts performance. We also love it because it decreases anxiety, and promotes an amazing sleep by working with neurotransmitters which regulate our sleep.

What Already Has It?

Chances are you’re already getting some magnesium from the foods you eat. That said, you probably aren’t reaching the recommended amount you should be getting. Here is a list of foods that can help boost your magnesium levels

• Dark chocolate

• Avocados

• Cashews, brazil nuts, or almonds

• Black beans, chickpeas, soybeans

• Pumpkin seeds, chia seeds, flax seeds

#3: Vitamin D - The Sunshine Vitamin

Why Take It?

Almost everyone knows they need/want vitamin D - but they often don’t get enough. While we do get it from the sun, if you live where I do, winter prevails and the sun can be difficult to find. Don’t get enough of the sunshine vitamin and you could be facing chronic inflammation, decreased gut and immune health, decreased bone health, and finally increased risk of depression, and cancer. Vitamin D also helps your body absorb other nutrients, and is a key for gut health.

What Already Has It?

Harder to find in the natural environment, and usually gotten through sunshine, there are still some foods that will help increase your vitamin D levels.

• Tuna

• Salmon

• Eggs (yolk specifically)

• Mushrooms

• Beef liver….yum

#2: Omega-3 Fish Oil - Your Fat(ty Acid) Pill

Why Take It?

Omega-3 is known as your “heart happy” vitamin that lowers blood pressure, decreases accumulation of plaque in your arteries, and reduces abnormal heart rhythms, as well as decreases the likelihood of heart attacks or strokes. Finally, it’s been shown to treat a variety of autoimmune issues (which I am learning all about in a VERY personal way) such as rheumatoid arthritis, lupus, Crohn’s disease and more.

It is important that you buy your Omega-3’s with EPA and DHA. These stand for very long scientific words - but point towards a higher quality and more effective omega-3.

Already have some omega-3’s….from three years ago? Time to let them go. These supplements lose their effectiveness over time and can even go rancid.

What Already Has It?

We already know that fish are great sources of omega-3’s. If you’re not a fish person, you can find it in these other foods.

• Flaxseed

• Chia seeds

• Walnuts

#1: Vitamin B - The Jack of All Trades

Why Take It?

There are a whopping 9 vitamins that fall under the “B” umbrella that do a variety of different things. Now if you’re taking a vitamin B complex - it should have all nine. So let’s go through those shall we…

1. B1 - thiamin → growth of organs

2. B2 - riboflavin → breaks down fats and drugs

3. B3 - niacin → healthy skin, nerves and digestion

4. B4 - doesn’t exist….jokes on you

5. B5 - pantothenic acid → brain and nervous system

6. B6 - pyridoxine → new blood cells and immune system

7. B7 - biotin → for hair, skin, nails and nerves

8. B9 - folic acid → makes DNA and genetic material

9. B12 - cobalamin → for nerves and blood cells.

You need most of these to allow your body to function at 100%. They also have bonus side effects like increased energy and better digestion - SCORE!

What Already Has It?

All varieties of vitamin B can be found in a large selection of fresh fruits and vegetables. Cruciferous vegetables (think kale and broccoli) are a good spot to find high amounts of B vitamins, but here are a few others.

• Eggs

• Bananas

• Peas

• Beans

• Fortified dairy products

It's important to remember that these supplements are exactly that - supplementary. They shouldn't replace eating a healthy and balanced diet, but they are great if you need that extra boost!