The world of supplements has become extremely controversial – and trying to learn which, if any, supplements you should consume can be overwhelming and down right frustrating! Not to mention, there is a gigantic range of available supplements on the market and let’s be honest, they’re all being marketed as if you need them.
1. Protein Powder:
A quality whey protein powder is an asset to anyone’s pantry – especially for women. Not only is protein is the building block of the body, it also helps to maintain and build muscle mass and control hunger when included with each meal throughout the day. Since protein generally requires cooking, it’s super handy to have a protein supplement at your fingertips to use when you’re on the go as it keeps you from making less than healthy choices.
“Consuming more protein may help maintain an optimal body composition (in other words, help you stay leaner and more muscular) and a strong immune system, good athletic performance, and a healthy metabolism. It may promote satiety (i.e. make you feel full longer) and consequently help you manage your body weight.” (source.)
How many grams of protein should you be consuming each day? Well, this depends on quite a few factors – your height, weight, gender and activity level are a few. I am happy to work through these questions with you if you are wondering about your personal protein intake.
What to look for in a protein supplement:
- No artificial Ingredients, colors or sweeteners
- High-quality protein that is sourced from dairy cows that are never given artificial hormones or routine antibiotics
- Undenatured, which means that heat is not used during the filtering process
- 20 grams of protein or more per serving
Hopefully, you’re following your grandmother’s advice and eating your fruits and vegetables! I have never struggled with loving veggies – I can’t really think of any that I don’t like. I do, however, struggle with getting enough of them each day. Did you know that it’s recommended that you eat 1 cup of each color per day? Green, red, yellow/orange, white, purple/blue…..they are all full of disease-fighting phytonutrients.
Do you know how many people are consuming 5 or more servings of fruits/vegetables each day?
- Less than 1% of men & 4% of women ages 18 to 24
- Less than 6% of men & 9% of women ages 25 to 34
- Less than 14% of men & 16% of women ages 35 to 49
- Less than 24% of men & 22% of women ages 50 to 64
Basically, almost everyone is coming up short. (source.)
If you find that you’re not able to get all of your recommended servings in from day to day, you might be a candidate for a greens powder – which is a blend of antioxidants, enzymes, phytonutrients, vitamins and minerals and can be extremely helpful – especially when you’re busy or traveling. Supplementation with greens supplements can benefit energy, recovery, antioxidant status, and bone health.
3. Fish Oil:
Fish oil is rich in DHA and EPA, two powerful fats responsible for things like: increased metabolic rate, improved fat burning, and reducing our risk for a host of diseases (cardiovascular disease, cancer, and diabetes). Additionally, DHA and EPA can increase your metabolism by increasing levels of enzymes that boost calorie-burning ability…so this would be another reason why you’d want to include a fish oil in your daily supplement regimen if you’ve got health and fitness goals!
“Years of research has linked lower fat diets with aggression, depression, and suicidal ideation. Over time, the cells in your brain take on the dietary fat you consume. DHA is the active fat in the brain, and especially important throughout developmental stages.” (source.)
4. Multi-vitamin supplements:
Multi-vitamin supplements have been endorsed by the most respected medical organizations in the world for their ability to help reduce the risk of nutrient deficiency. Excessive vitamin supplementation isn’t necessary. However, having a daily multi very well might be. When choosing a vitamin, looking at the source might help you in making your decision – as many popular vitamin brands are completely synthetic! (sad, but true). This article outlines the ingredients in some vitamin brands that you’ve probably seen – so before you head out to make a purchase, you should give this a read.
Did you find this information about supplements helpful? I would love to hear which supplements you use – and how you’re benefitting. Just leave a comment below or fill out my contact form!