Three supplements that actually work!

Have you read through blogs or articles and everyone is suggesting take this, take that, drink this drink.....

Well, you're not alone! The confusion that sets in when looking through articles on how to get healthy, loose weight, live longer is INTENDED to confuse you! It's intended to throw a bunch of big words and studies at you (most are not evidence based) to get you to whip out that credit card. Companies spend a lot of money investing in marketing campaigns that entice buyers. And I am here to tell you that if you don't have your nutrition under control the majority of supplements are only a tiny bandaid to the Niagara Falls size problems you might be experiencing. The benefit of many supplements is so marginal that you would be better off spending your money on better quality food sources.

It's not a big secret that our nutrition makes up about 80% of the results we get. This is why I frequently tell the sailors I coach that it doesn't matter how hard you work out or how fast you run, a bad diet will catch up to you because you can't outrun your fork! Anything that is promising your results and doesn't account for your nutrition is selling you a lie!

I like to think of myself as a supplement minimalist! Don't get me wrong. I have and do continue to drink my greens, take my collagen and I love a cold pressed juice shot BUT my main focus is on getting the majority of my nutrients from food. These supplements, juices and drinks can be fun to try and many of them have some marginal benefits. Does it HURT to take some of these supplements? NO! But if you don't have your nutrition in line you are probably throwing away your money! There are supplements that are effective and in terms of general health here are my top three:

1. Protein. Protein supplements, (we won't argue the benefits of whey vs plant in this post) can help the vast majority of people who find it difficult to get enough protein in their diet. Protein itself can help stabilize blood sugar, help muscles recover and provide essential amino acids to the body. When looking at nutrition client food journals (both men & women) the majority fail to hit protein amounts that supports the goals they have. Now, remember I said MINIMALIST so I would HANDS DOWN choose eating protein over drinking it with the exception of a Intra or Post workout shake. This shake would be taken during or just after a workout to give your body the best chance of quickly using that protein without extra digestion. BUT this is a PERFORMANCE GOAL. If your goal is to lose weight and you are drinking all of your calories and starving after dinner this might not be the best approach for you. It's all very personal and goal driven. You can find my GO TO protein here.

2. Probiotic. Probiotic supplements contain live bacteria that are naturally occurring in your body and good to have. These bacteria help to digest the foods you eat, fight off bad bacteria in your body, create vitamins, support your body on a cellular level and can help breakdown medications. Often times taking a medication or eating a particular diet can disrupt the delicate balance in your gut; effecting these bacteria. This can cause a vast array of GI problems from constipation to eczema. The list is long! While you CAN and SHOULD get probiotics from foods such as yogurt, fermented foods and kefir, you can also take a probiotic. For some people these foods are not available, they have sensitivities to them (lactose intolerance) or they just don't like them. Sauerkraut is an acquired taste! Probiotic supplements can be taken in these cases. You should keep in mind that these probiotics should include food (pre biotic) for the bacteria. This is called a synbiotic. After you consult with your doctor you can grab my favorite on here .

3. Fish Oil. Particularly Omega 3 Fatty Acids. These are most often found in food, like many other supplements. You would find them in fatty, cold water fish like Salmon, mackerel, and trout. They may also be found in shellfish or nuts and seeds. If there every was a magic pill or potion this might be it! According to Mayo Clinic this magic oil helps to lower blood pressure, improve your good HDL and lower bad LDL cholesterol, and may alleviate some symptoms associated with rheumatoid arthritis. Again, studies support that EATING foods high in Omega 3s show greater results but taking a supplement can reduce your exposure to mercury that may be found in some fish. As always, consult with your doctor BEFORE taking anything but many find this supplement helpful with wrestling with high cholesterol or pain associated with rheumatoid arthritis. I like this VEGAN OMEGA

As always, food is KING when it comes to getting essential micro nutrients and I won't argue that the depletion of minerals in the soil and over farming has absolutely led to foods that have less nutrients. That is for another blog post. But for now, remember eat a variety of foods, choose organic when possible, exercise, get outside and get some sunshine on your skin and sleep! The supplements are the cherry on top!

Remember to check with your physician before starting ANY supplement and this advise is for educational purposes only and not intended to treat any illness. Always speak to your doctor if you feel like your body is not "normal." You know your body better than anyone else!