What a Nutritionist Takes in a Day: My Daily Supplement Routine
One of the most common questions I get is around my supplement routine. I remember being younger and reading the health and fitness magazines and I would typically copy what I saw fitness models doing. We have all been told we need to take a multi vitamin but do we really?
In my opinion, if you are eating a well rounded diet you shouldn't really need to take supplements. If you have certain dietary restrictions, have blood sugar imbalances or maybe are training for an event, then of course supplements can help you reach your goals.
Here are a few of my favourite supplements that I include in my daily routine.
Omega 3 Fatty Acids: Fish oil is one of my favourite supplements. Omega 3's help with so many things including blood sugar regulation, reduce inflammation in the body, are the building blocks of cell membranes and aid in the formation of hormones. I always go with the straight omega 3's, not the blend of 3,6 &9. Most of us get too much omega 6's in our diet due to vegetable oils and additives that we don't need to supplement. We can get omega 3 fatty acids from things like salmon, flaxseeds, chia seeds, avocados and walnuts. My favourite brand is Nutrasea.
Protein Powder: I have a protein shake almost everyday. I find it keeps me full and satisfied and I love a shake in the morning or after my workout. I exercise 5-6 days per week and typically don't eat a ton of animal products so I like to incorporate it in my diet. Check out my article here on my favourite protein powders.
Magnesium: Magnesium is one of my favourite supplements to take right before bed. It helps to soothe the nervous system, reduce anxiety and helps you sleep better! Magnesium also aids our body in metabolizing carbohydrates better which helps to increases energy levels. It also is great for relieving muscle aches and spasms. Every woken up with a leg cramp in the middle of the night? Try magnesium! Girls, if you suffer from menstrual cramps, magnesium is excellent in helping to relieve them.
Probiotics: If there is one supplement I would recommend everyone to get is a good probiotic. Our gut can be compromised from so many things such as antibiotics, prescription medications, poor dietary choices and stress. Replenishing the gut with good quality probiotics helps to boost our immunity, increase our happy hormone serotonin (up to 90% is produced in the gut!). It also helps us to digest and absorb our food better and to prevent bloating.
Maca: Maca is a root vegetable that is dried and tastes a little like butterscotch. Maca has been know to help balance out hormones by helping the body adapt to stress, increases energy, boosts mood and increases the libido (who doesn't want that?!). I like to use maca in powder form and add it to my smoothies, hot elixirs or even mix it into oats. It's also really good for athletes as well to help boost performance.
Always ask for advice before taking supplements! Check in with your doctor or physician. Opt for supplement brands that are of good quality. If you buy the ones from Walmart or Costco you are wasting your money! I always go to a local health food store and ask or check with my naturopath.
What are some of your favourite supplements to use? I would love to know!