Supplements for your Health
Vitamins are organic compounds required by organisms in your body as a vital nutrient for regular functioning. Anything that is called a "supplement" should be in addition to a nutritious diet--not to replace it. Please keep this in mind as you review some of the most important and beneficial supplements in this list. Should you be taking them all? No. I do not take them all at one time and neither should you. The key is to know what your goals are, know what your diets are, and then choose the MOST appropriate supplements to help you reach your goals in health and fitness.
Vitamins for Every Day Health
Multi-Vitamin
This vitamin is an absolute must! Be sure to choose a high-quality vitamin so that your body absorbs as much of the vitamins as possible. Cheaper versions bought i while giving you some nutrients, will never provide you with the full amounts they claim on their nutrition label. Also do your best to research whether there has been a study performed on the absorption rate of the vitamin you have chosen.
Iron
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Iron is important for muscle nourishment, as well as oxygen transport by your blood supply. Be careful not to take Iron with Calcium as the two elements will counteract each other, leaving your body to absorb hardly anything.
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Calcium
A very important mineral for bone development and strength as you age. Women, most especially, should pay heed to taking in their daily recommended amount of 1,000 mg. Be sure to take Calcium with Vitamin D3 to maximize absorption.
Magnesium
This plays a role in enzyme activity (which enables thousands of chemical processes in your body), but also plays a role in energy and ATP production (energy storage). Magnesium deficiencies play a far-reaching role in the breakdown of the body. This is an extremely important macro-mineral. Magnesium is best taken with your evening meal.
B-Complex
B vitamins help your body convert food into glucose, which provides energy to your body. This complex is a group of vitamins that includes eight of the B vitamins, which play a variety of roles in your body. This is best taken with breakfast or lunch.
CLA (Conjugated Linoleic Acid)
This is a naturally-occurring fatty acid that aids your metabolism and fat reduction efforts. Though it might sound counterproductive to take fat to shed fat, its properties are such that when taken with your balanced-macros meals each day, it will contribute to lowering your body fat.
Potassium
Helps your body avoid cramping, especially at night, due to your heavy muscle work. Potassium is key in the proper functioning of all cells, tissues, and organs in the body and works well when taken with Magnesium.
Fish Oil
Do you know the difference of your Omega-3s vs. your Omega 6s? Fish oil is full of Omega-3s, which help your body to keep an appropriate ratio fo 3s to 6s. Most oils and nuts have Omega-6s, which should actually be consumed at a lower ratio to 3s. Fish oil capsules help to even out the score and help prevent all kinds of diseases.
St. John's Wort
A natural remedy that boosts your mood and helps you not be so cranky and mean to your loved ones. This is especially good for ladies during that most glorious time of the month. Be sure to research it first for counteractivity if you are on any anti-depressant prescriptions already.
Supplements for Aesthetic Goals
Pre-Workout
This is not needed for everyone. Pre-workout is great for those who wish to push themselves harder in their workout to be more effective, as well as give their bodies the extra nutrients it needs to promote the changing of muscles (both building and toning). Choose a pre-workout drink with no more than 100-200 mg caffeine (most will fall in this range per serving). Never consume more than this for a pre-workout as it can really cause you to crash afterward and potentially have heart problems. Most pre-workouts contain L-Glutamine, Beta Alanine, Nitric Oxide, Arginine, and Taurine, which all aid your muscle recovery and ability to push harder in your workout. Drink your pre-workout drink 30 minutes before your workout begins so your body has time to absorb the caffeine and begin to utilize it. Never chug it--drink it slowly. If you are a natural athlete, read your labels and do not drink anything with Geranium or 1,3 Dimethylamalamine (DMAA) as these are on the banned substances list.
BCAAs (Branched Chain Amino Acids)
(Leucine, Isoleucine, Valine). These branch-chain amino acids aid protein synthesis and enhance your workout. Amino acids are the “building blocks” of proteins. When you don’t get enough of even one of the nine essential amino acids (these three acids in BCAAs are one of the nine), your body’s proteins begin to break down. Drink one serving first thing in the morning, another serving during your workout (or take 2 capsules 30 minutes before your workout), and again after Meal 6.
L-Glutamine
This is a naturally-occurring amino acid in your body that is the most plentiful of all amino acids. You will need to supplement this amino acid when putting your body through the extra physical stress that is required to change your body composition. For muscle toning and growth, consume L-glutamine in the morning on an empty stomach, pre- and post-workout, and at night before sleeping. Do not heat glutamine as it will destroy its helpful components. It is best absorbed in powder form as you can mix it with water or your protein shake.
Kre-Alkalyne
This is the newest and arguably best form of Creatine, and the only Creatine that has a U.S. Patent for stability and purity. Kre-Alkalyn’s pH-Correct technology keeps you from bloating and cramping, unlike creatine-monohydrate. Providing your body with this supplement enables your muscles to have more access to phosphate, therefore generating ATP—a muscle energy source. This helps you develop lean muscle. Take 1-2 grams 3 times daily.
Creatine Monohydrate
Creatine is a chemical that is normally found in the body and made by the body. Supplementation not only improves exercise performance but helps to increase muscle mass in those training to do so.