Supplement Guide
Supplements Aren’t Totally Necessary
However, if you need extra assistance reaching your health and wellness goals, they can be a great tool for helping you do so. Before you take any supplement, I recommend you have these foundations covered:
Your diet consists of minimally processed whole foods
You strength train at least 3x per week
You sleep 6-8 hours per night
You get 10-40 minutes of sunlight exposure daily
You have determined with your physician and/or coach which supplements are right for you
Multivitamins
A Multivitamin is the most basic and probably best starting point for taking supplements. They can help you cover your bases in case your minimally processed, whole foods diet isn’t giving you all the essential micronutrients you need for proper metabolic and hormonal health.
Multivitamin Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about vitamins and minerals here:
Nutricost Multivitamin with Probiotics
Budget Friendly + Probiotics
THORNE - Basic Nutrients 2/Day
Higher Quality + More Comprehensive
One A Day Multivitamin for Men
Convenient + What I Use Daily
Protein Supplements
Protein supplements are the second place I would look when considering taking supplements. When you are strength training and/or trying to burn fat, optimal protein levels are required to consume daily. A protein supplement may help you reach your daily protein goals more easily.
Protein Supplement Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about protein here:
NAKED Whey 2LB 100% Grass Fed Whey Protein Powder
Grass Fed + Only 1 Ingredient
Dairy Free + Complete Proteins
Levels Grass Fed Whey Protein Powder
Multiple Flavors + What I Use Daily
Creatine Monohydrate
Creatine is the most well-researched supplement. It aids in muscular strength development and new studies are detailing the cognitive benefits of daily use. If you are strength training regularly, this supplement will assist you in lifting heavier weights and performing at a higher level.
Creatine Supplement Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about creatine here:
Sugar Free + Fun to Consume
NAKED Pure Micronized Protein Powder
Quick Dissolve in Water + High Quality
Budget Friendly + What I Use Daily
Probiotics and Prebiotics
Probiotics and Prebiotics can help you improve your overall gut health. If you have digestive issues then looking into these supplements is a good idea. Probiotics seem to improve overall health, metabolism, immunity, digestion, and body composition. They may even help alleviate inflammatory conditions. Prebiotics help keep probiotics alive. Supplementing pre- and probiotics at the same time might be a good idea.
Probiotic and Prebiotic Supplement Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about pre- and probiotics here:
Both Pre and Probiotics + Immune Health
Doctor Formulated + High Quality
Weight Management + Gut Health
Fish Oil Supplements
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). If your diet doesn’t already include several servings of fish per week then it would be good to consider supplementing with fish oil.
Fish Oil Supplement Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about fish oil here:
EPA + DHA Omega 3
GARDEN OF LIFE Advanced Fish Oil
Doctor Formulated + High Quality
Sourced from wild caught fish + EPA/DHA
Electrolytes
Our bodies rely on water and electrolytes to maintain proper hydration. Electrolytes help pull key nutrients into our cells so that they can function better and maintain proper fluid balance both inside and outside of the cell. They also are responsible for muscle contraction and nerve conduction. So if you experience cramping or cognitive impairment, you may be dehydrated and need some electrolytes.
Electrolyte Supplement Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about dehydration here:
Multiple Flavors + Budget Friendly
LIQUID I.V. Hydration Multiplier
Travel friendly packets + Great taste
Zero Sugar + My choice for rapid hydration
Sleep Supplements
Sleep itself is the body’s best “supplement.” It is where we build muscle, burn fat, regulate our hormones, destress, repair skin, reboot our brains, and increase our ability to perform at a high level. If our sleep is compromised then we may be missing out on the important recovery components that it provides. Some sleep supplements can improve your sleep quality and ability to fall asleep so you can tap into the magic of proper rest and recovery.
Sleep Supplement Shopping List
This is not an extensive list. There are more brands out there but here are my top 3 picks based on brands I trust. Learn more about improving sleep here:
Minimal Ingredients + High Absorption
Can help you fall asleep + Probiotics
Delicious + My Favorite Sleep Supplement
Summary
Supplements are not necessary. Most nutritional needs should be met through a whole foods diet alone. However, supplements can be used to support you on your path to your goal. Always consult with your physician before you start taking any new supplements or begin a new diet program.
