Supplements That Make A Difference

*This Page is dedicated to evidence based, Nutritionist approved Supplements that work

• Vitamin D

Vitamin D is responsible for immune function, bone formation, calcium metabolism and can act as a hormone.

Supplementing with Vitamin D has shown to help deficiencies that impair muscle recovery, bone repair, and aerobic metabolism.

A safe level of Vitamin D to supplement with is 10-20mcg or 400-800IU

• Iron

Iron is central in a hundred of metabolic processes including Hemoglobin and Myoglobin, and of aerobic metabolism.

Supplementing with Iron has shown to help deficiencies in aerobic exercise and anemia.

Iron can be found in foods like: Beef, Shellfish, Organ Meats, Spinach, Legumes, Pumpkin Seeds, Green Leafy veggies. Threw supplementation of Iron it depends on age and need and between 8-20mg a day is considered safe. (also can be absorbed better with Vitamin C)

• Caffeine (Tea/Coffee)

Caffeine is a naturally occurring substance in Coffee beans, kola nuts, guarana seeds, yerba mate, and tea leaves

(also synthetically made caffeine anhydrous).

Caffeine stimulates the nervous system and slightly increases daily energy expenditure, decrease energy intake and improve levels of energy and alertness.

A moderate intake of Caffeine is 200-400mg a day (remembering not to get caffeine dependent by occasionally going without or reducing intake)

• Capsaicin

Capsaicin is one of five naturally present capsaicinoids in red chili peppers.

Capsaicin stimulates thermogenesis, which increases body temperature while decreasing hunger cues.

Capsaicin shows promising signs of helping weight loss and helping increase metabolism.

A healthy amount of Capsaicin to take is 2mg and not more than 4mg (to ensure gastrointestinal stress is not put on the body).

• Creatine Monohydrate

Creatine Monohydrate is synthesized in the liver and kidneys from amino acids and stored in muscle tissue.

Creatine helps muscular stores of creatine and muscle mass with increased workload capacity while resistance training.

Creatine can be found in meat, mostly beef, seafood and poultry. Or taken as a supplement in any complete protein or powder/capsules at 3-5g a day for 3-4 weeks, or a one week loading phase of 20-25g a day.

• Beta Alanine

Beta Alanine is a nonessential amino acid that is present in animal meats and produced in the liver.

Beta Alanine can help with fatigue during exercise, and allow for more weight and energy to be used during exercise.

Beta Alanine has shown to have results between 4-6g over 4-10 week intake, with side effects usually being skin tingling and rashes, which as long as you find the right dose may not be symptoms you have.

• Magnesium

Magnesium is responsible for a large amount of human metabolism including: Digestion, Nervous system activity, Glucose regulation and Protein Synthesis.

Magnesium is a power house in the body and has been shown to help glucose metabolism and insulin sensitivity.

Magnesium is highly found in foods like Whole Grains, Quinoa, Spinach, Nuts, Seeds, Beans, Cocoa. In supplementation types of Magnesium can very, ideally you’ll want all types of Magnesium- about 350mg per day.

• Probiotics

Probiotics are bacteria found in your gut that helps absorption and digestion of nutrients, on top of it’s strong connection to hormones.

Probiotics are good for proper digestion, help hormone function and help your body create and hold ‘good bacteria’ for proper absorption.

A good probiotic is 15-25CFU and should include one Lactobacillus and Bifidobacterium. However good probiotic/digestive foods you can add to your diet are: Yogurt, fermented Foods, Milk Thistle, Dandelion, Turmeric, Licorice, and Mint.

• Fish Oil

Fish Oil containing both Omega 3 and 6 helps with absorption of Vitamins A,D,E,K

Fish Oil can help regulate blood sugar, brain/mood support, tissue remodeling, and repair and recovery of muscle tissue.

Other than supplementation, which should be no more than 1000mg, taking fish oil is fairly safe at high doses; but your diet and a doctor should be taken into an account for dosage purposes.

A good source of Fish Oil or Omega 3 & 6 is found in: Dark green leafy vegetables, flax/hemp seeds, walnuts cold water fish, grass-fed beef, eggs. (Saturated fat should come from grass fed, pasture raised animals)

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.