Your Ultimate Guide to Supplements: Boosting Health the Smart Way
Hey there, health enthusiasts! We all want to be our healthiest selves, right?
Well, sometimes, we need a little extra support, and that's where supplements come in. As a certified nutrition health coach with a background in the supplement industry, I'm here to break down 12 fantastic supplements that can help supercharge your health journey. From supporting your muscles to boosting your brainpower, we'll dive into the benefits of BCAAs, EAAs, Glutamine, Creatine, Protein powder, Electrolytes, Fish oil, Curcumin, CoQ-10, Ashwagandha, Probiotics, and Mushroom blends (Cordyceps, Reishi, Lion's Mane).
I have also listed my favorites in each category!
BCAAs (Branched-Chain Amino Acids):
Benefits: These amino acids are like the superheroes of muscle repair. They help your muscles recover faster after a tough workout, reduce muscle soreness, and even improve your exercise performance. Think of them as your post-workout buddies!
Who May Benefit: Athletes, gym-goers, and anyone looking to support their muscle health.
Personal Favorite: Best BCAA's
EAAs (Essential Amino Acids):
Benefits: EAAs are the building blocks of protein, and they're essential for muscle growth and repair. They can boost muscle protein synthesis and help you build those lean muscles you've been dreaming of. More recent research supports EAA’s over the use of BCAA’s but many supplement will have both!
Who May Benefit: Vegans, vegetarians, and folks looking to gain muscle mass.
Personal Favorite: Nutricost EAA's
Glutamine:
Benefits: This amino acid is great after a tough workout, it helps speed up muscle recovery, reduce soreness, and even prevent muscle breakdown. This means you can get back to your workouts feeling stronger and more energized. But that's not all! Glutamine is also a key player in maintaining a healthy gut. It supports the integrity of the gut lining, which is essential for proper digestion and absorption of nutrients. Plus, it can help reduce the risk of infections and soothe your stomach troubles.
Who May Benefit: People with digestive issues, those recovering from surgery, or anyone with a hectic lifestyle.
Personal Favorite: Kaged Glutamine
Creatine:
Benefits: Creatine is the go-to supplement for building muscle and increasing strength. It can also enhance your performance during high-intensity workouts.
Who May Benefit: Athletes, bodybuilders, and anyone striving for strength gains.
Personal Favorite: Kaged Creatine
Protein Powder:
Benefits: Protein powders are your go-to source for convenient protein intake. They help build and repair muscles, support weight management, and keep you feeling full and satisfied.
Who May Benefit: Almost everyone! Athletes, vegetarians, and those aiming for a balanced diet.
Personal Favorite: Snickerdoodle Protein great in oatmeal, Garden of Life Sport great for baking and oatmeal, Casein Protein great in greek yogurt and for your Nina Cremi
Electrolytes:
Benefits: After an intense workout, your body loses essential electrolytes like sodium, potassium, and magnesium through sweat. Replenishing these electrolytes helps prevent muscle cramps, dehydration, and fatigue, allowing you to bounce back faster and stronger.
Who Might Benefit: Electrolytes are a game-changer for athletes, fitness enthusiasts, or anyone who sweats during physical activity. Whether you're hitting the gym, going for a run, or simply staying active, keeping your electrolytes in balance is crucial for optimal recovery.
Personal Favorite: Kaged Hydra-Charge Electrolytes
Fish Oil:
Benefits: The omega-3 fatty acids in fish oil are like magic for your heart and brain. They can reduce the risk of heart disease, boost brain function, and even reduce inflammation.
Who May Benefit: People with heart health concerns, those looking to support their brain health, and anyone aiming to reduce inflammation in their body.
Personal Favorite: Barleans Fish oil makes supplements fun! So delicious!
Curcumin:
Benefits: Curcumin, found in turmeric, is your natural anti-inflammatory buddy. It can help ease joint pain, support heart health, and even fight off those nasty free radicals. Great for aiding in recovery!
Who May Benefit: Individuals with joint issues, those aiming to reduce inflammation, and anyone looking for antioxidant support.
Personal Favorite: Terry Naturally - Curcumin bioactive form of tumeric
Coenzyme Q-10 (CoQ-10):
Benefits: CoQ-10 is like an energy booster for your heart. It can improve heart function, support energy production, and even reduce the risk of major heart-related events.
Who May Benefit: People with heart conditions, those on statin medications, and anyone seeking an energy boost.
Personal Favorite: Garden of Life CoQ-10
Ashwagandha:
Benefits: Feeling stressed? Ashwagandha is here to help! This adaptogenic herb can reduce stress and anxiety, boost your mood, and increase your energy levels.
Who May Benefit: Individuals dealing with stress, anxiety, or low energy.
Personal Favorite: Gaia Ashwagandha
Probiotics:
Benefits: Probiotics are your gut's best friends. They support digestive health, boost your immune system, and even help prevent the dreaded antibiotic-associated diarrhea.
Who May Benefit: Anyone looking to improve their gut health, individuals on antibiotics, and those with digestive issues.
Personal Favorite: Garden of Life - Women’s, Garden of Life - Men’s
Mushroom Blends (Cordyceps, Reishi, Lion's Mane):
Benefits: These mushroom blends are like a one-stop shop for health. They can boost your immune system, enhance cognitive function, and adapt to your body's unique needs.
Who May Benefit: Everyone! These mushrooms are versatile and can support overall well-being.
Personal Favorite: Host Defence - Comprehensive Immune Support
Conclusion:
Supplements can be your secret weapon in achieving your health and fitness goals. Remember, ALWAYS consult with a healthcare professional or nutritionist before starting any new supplement regimen. With the power of evidence-based practice backing these supplements, you're well on your way to unlocking your healthiest self. Here's to a healthier, happier you!
Remember, your health is a journey, not a destination. Supplements can help you along the way, but they work best when combined with a balanced diet and a healthy lifestyle. Cheers to your wellness journey!
Disclaimer:
The information provided in this post is intended for informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment.
Before adding any supplements to your health regimen, it is essential to consult with a certified healthcare professional or nutritionist. Everyone's body is unique, and individual needs and conditions may vary.
Please be aware that dietary supplements can interact with medications or existing health conditions, and the guidance of a qualified healthcare provider is crucial to ensure safety and effectiveness.
Remember, your health is a priority, and making informed decisions with the guidance of a healthcare professional is the best way to support your well-being.
Reference Section: References:
Shimomura, Y., et al. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244.
Churchward-Venne, T. A., et al. (2012). Essential amino acids increase muscle protein synthesis in the elderly with type 2 diabetes. The American Journal of Clinical Nutrition, 95(4), 997-1005.
Heyland, D. K., et al. (2013). Glutamine in critical illness: a systematic review of the evidence. Critical Care Medicine, 41(12), 2522-2532.
Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Cermak, N. M., et al. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Journal of the International Society of Sports Nutrition, 9(1), 51.
Kwak, S. M., et al. (2012). Efficacy of omega-3 fatty acid supplements (eicosapentaenoic acid and docosahexaenoic acid) in the secondary prevention of cardiovascular disease: a meta-analysis of randomized, double-blind, placebo-controlled trials. Archives of Internal Medicine, 172(9), 686-694.
Gupta, S. C., et al. (2013). Multitargeting by turmeric, the golden spice: From kitchen to clinic. Molecular Nutrition & Food Research, 57(9), 1510-1528.
Madmani, M. E., et al. (2014). Coenzyme Q10 for heart failure. Cochrane Database of Systematic Reviews, 2014(6), CD008684.
Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
Hempel, S., et al. (2012). Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysis. Journal of Clinical Gastroenterology, 46(6), 468-476.
Li, I. C., et al. (2019). The effects of medicinal mushroom compounds on cognitive performance: A systematic review. PLOS ONE, 14(3), e0213876.
