There are thousands of supplements out there made from a variety of companies. Some more ethical and with different standards in the manufacturing process. Always look for third party tested products which will help ensure a quality product.
I am putting together a series of blogs to help you navigate through which supplements to take and why. Please don't hesitate to reach out to me directly if you have any questions or want more information.
There are 3 main categories of supplements.
Foundational Recovery Symptomatic
Foundational are what anyone and everyone should be taking regardless of workout routine or goals. They are a multivitamin, a greens blend(preferably with pro/prebiotic) and Omega 3s. I would probably put creatine in here as well, given its benefits.
Recovery supplements are rapid assimilating protein, sustained absorption protein, creatine and possible carbohydrate/nutrient blend.
Symptomatic are anything required/desired by the individual to optimize health and/or maximize workouts. ie Vitamin D, Iron, Prenatals, Nootropics, etc on one side. And BCAAs, beta alanine, pre-workout with or without stimulants, etc. on the other.
I will get into the recovery and symptomatic supplements in the future.
The foundational supplements are relatively self explanatory and maybe common sense. I always recommend that individuals get as much of their recommended daily allowance(RDA) of macro and micro nutrients from whole, real, unprocessed foods. But the reality is this usually is very difficult, if not impossible for most people. So I make the following as part of my regular daily regimen.
We want a high quality multivitamin on a daily basis that has the RDA of vitamins and minerals to ensure we are not deficient. These can come in tablet, capsule or powder form. I prefer powder as I can blend it in my morning shake and maximize digestion/absorption. 1st Phorm's product is MicroFactor. or their MicroFactor Powder
A greens, "superfood" blend preferably with a pro/prebiotic. I always recommend that people eat a diverse blend of fruits and vegetables daily. But the reality is we usually fall in to trends and eat certain vegetables(if any) repeatedly. So I nice way to ensure we get a complete compliment of veggies and greens daily is to use a powdered greens blend. Ideally they come with a prebiotic/probiotic blend to help optimize gut health, maximize absorption and improve energy. 1st Phorm has Opti-Greens 50.
Finally I make a Omega 3 fatty acid part of my daily regiment. Typically this is sourced from fish or krill. There are myriad benefits from getting adequate omega-3s, reduce inflammation, fat loss not the least of which. Most of us do not incorporate enough cold water fish into our diet. (And we overconsume Omega 6s) So we need to supplement with a quality source with adequate amounts of EPA and DHA. 1st Phorm makes Full-Mega
The more I read and learn about creatine, the more I think it should be part of everyone's daily regimen. It is the most studied supplement and has so many benefits: improved energy, better hydration of muscles, improved gut health, better cognition, mood, etc. Recently, Dr. Stacy Sims said it was the number one supplement she would recommend for all women.
These are products I would recommend for nearly anyone regardless of their workout routine(if they are working out at all) and their goals. They are essential.
If you have any questions, shoot me an email or schedule a call with me.
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