Often times I get this question about what type of supplements should I be taking. This is very specific to most individuals but there are a couple that I would suggest to most everyone to implement into their daily regimen.
There are lists below of each category with clickable links to each one I suggest.
Multi Vitamin/Mineral: Even with making a change to a whole food diet we still could use a little extra help in this area. I would include a good food sourced multi vitamin/mineral while eating the whole foods as well.
Essential Fatty acids: These are the types of fats that we cannot make ourselves and need to get through diet and supplementation. I would suggest first incorporating more fatty fish( salmon, mackerel, herring, sardines, anchovies, halibut, rainbow trout, and tuna), walnuts, flaxseed oil, borage oil, chia seed, cod liver oil, oysters, and flaxseeds.
Probiotics: Two types of bacteria that you want to look for in your probiotic are lactobacilli and bifidobacteria. The Lactobacilli, for instance, live in our digestive, urinary and genital systems and can be found in some fermented foods like yogurt. Bifidobacteria normally live in the intestines as lactic acid bacteria, and are also found in fermented foods.
When looking for a probiotic look for those that have billions and not millions of CFU. You also want to see that it has a blend of different strands of bacteria to get a good variety. This is usually listed as a propriety blend. Ideally you want to look from one that is from a nondairy source and that contains at least 15billion CFU of each of the Lactobacillus and Bifidobacterium which will equal 30 billion total.
Enzymes: Enzymes are produced within the body to help us breakdown macronutrients:
Amylase: for Carbohydrates
Lipase: for Fats
Protease: for Protein
But we don’t produce enough to really breakdown the foods we are easting to make them more readily absorbed. It is important to look for an enzyme that has a variety off enzymes. Each enzyme has a different role in what macronutrients they breakdown. Be sure your enzyme has at least the three listed above.
Protein Powder: These are important because we typically dont get enough protein in our diets on a daily basis. Protein powders can be helpful in that you can easily add them in shakes, recipes, and much more.
You want to find a product that is clean and has minimal ingredients with protein being the highest amount of the three macronutrients. You don’t want there to be a lot of sugar as well.
Another reason for these powders for its easily absorbable properties. These powders are protein that is already broken down into amino acids which makes it quickly absorbable to muscle after a workout.
These are all suggestions based on keeping a whole food, nutrient dense, and properly prepared diet to go along with it. Most anyone can benefit from these on a daily basis but it is also important to get a good variety of these as well. Choose one from each for awhile and then switch it up every now and then as well.