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February 14, 2024
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As a nutritionist, personal trainer and coach one of the questions I receive over and over again is “what supplements or vitamins should I take?” Although recommendations may vary a bit depending on your age and health concerns, here are 7 of the supplements I recommend most frequently and why:
Probiotics
“friendly” (beneficial) bacteria that provides all sorts of benefits for your body and brain including improved digestion, enhanced immune functioning, healthier skin and reduced risk of some diseases. There are many different types and you can obtain them from food or supplements
Personal Recommendations:
- Just Thrive Probiotic
- Multidophilus 24
- Dr. Formulated Once Daily Women’s
- Ancient Nutrition Soil Based Probiotic
Collagen
The most abundant protein in our bodies - found in muscles, bones, skin, blood vessels, digestive system & tendons. Our body’s collagen production naturally begins to slow down as we age, so the benefits of a collagen supplement include improvement of the health of our skin & hair, reduced joint pain & degeneration, helps remedy leaky gut, boosts metabolism & muscle mass, improves liver health and even protects cardiovascular health.
Personal Recommendations:
- Live Conscious Collagen Peptides
- Vital Proteins Collagen Peptides
- Essential Elements Collagen Peptides
Protein Powder
Eating enough protein is not just for athletes. It is necessary for a healthy immune system and required for organs like your heart, brain and skin to function properly. It can also help control appetite and enhance muscle growth and repair. A protein powder in a green smoothie is an easy and sure way to pack in the essential nutrients and get your day started right!
Personal Recommendations:
- Be Well By Kelly Grass-Fed Beef & Plant-Based Protein
- Garden of Life Raw Organic Fit Vegan Protein
- Just Ingredients Protein
- Truvani Plant-Based Protein
- Ancient Nutrition Bone Broth Chocolate Protein Powder
Vitex Berry for Hormone Support
Vitex has been shown to help the balance of estrogen and progesterone during the menstrual cycle and to alleviate PMS and menopause symptoms. It also helps reduce uterine fibroids, as well as treats endometriosis and amenorrhea.
Personal Recommendations:
Multivitamins & Trace Minerals
If you eat a wide variety of healthy foods (protein, healthy fats, whole grains and plenty of vegetables and fruits, you may not need a multivitamin. However, if you are concerned you aren’t getting enough of a variety of nutrients, vitamins and minerals from food, a quality whole food multivitamin and trace mineral supplement can make a difference.
Personal Recommendations:
- Silver Fern Whole Food Daily Multi Vitamin
- Garden of LIfe & New Chapter are great trustworthy brands that have a variety of options
Omega 3 Fish Oil
If you don’t eat 1-2 servings of fish each week, fish oil supplements can help you get enough omega-3s. The Western diet has replaced a lot of omega-3s with other less healthy fats - Omega-3s are important for heart health, brain health, eye health and to help reduce inflammation in the body.
Personal Recommendations:
Adaptogens
These herbs aid our bodies in reacting to or recovering from both short-and long-term physical or mental stress. They can help ease depression and anxiety, combat fatigue, enhance mental performance and help you thrive rather than just muddle through.
Personal Recommendations:
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