Supplements For Energy, Mood & Wellness
As a holistic Nutritionist, I am all about a food-first approach. BUT, supplements can help get you to where you want to be faster AND fill in the gaps of your diet.
Here are the supplements I personally take (and recommend to clients) on a daily basis:
Energy support - containing adaptogenic ginseng, antioxidant-rich bee pollen, alkalizing spirulina and performance-enhancing cordyceps mushroom, Bee Energetic is a product that I lean on at the beginning part of my day for energy and brain power.
I recommend taking 1-2 capsules 2x per day (first thing in the morning and with lunch).
Brain health & inflammation management - omega-3 supplements are packed with brain-boosting DHA and inflammation-fighting EPA. Great for supporting memory and focus, omega-3 fats also alleviate joint pain; fight fine lines and wrinkles; aid digestion; improve cholesterol levels and overall heart health; and assist in deep cellular nourishment.
I recommend taking 1,000-2,000mg per day (WITH food). Note: be careful if you are on a blood thinner as fish oil is naturally blood thinning and may enhance the effects of your medication.
Multivitamin - instead of adding another pill to my supplement regime, I turn to this greens powder to fill in the pieces that are missing from my diet. Made with spirulina, wheatgrass, carrot, alfalfa, quinoa, buckwheat, oats and chia, this superfood powder is packed with plant-based protein, vitamins A and K, B vitamins, iron and iodine.
I recommend adding 3-5 tbsp to a Blender Bottle with filtered water, shaking up and enjoying any time you need a pick-me-up in the day!
Mood + immune booster - up to 80% of Americans are deficient in vitamin D! So powerful that it’s considered more like a hormone than a micronutrient, vitamin D is mood boosting, bone strengthening, hormone balancing and helps fight against colds, flu, infection and autoimmune conditions.
Most people can benefit from taking 2,000-5,000IU per day (WITH food). Note: test your levels every 6-12 months to ensure you are supplementing correctly.
Lean muscle builder - amino acids are the building blocks of protein. I like to take a branch chain amino acid supplement in the morning (before a workout) to curb hunger and cravings and maximize the outcome of my workouts.
I recommend taking 3-5 Super Aminos per day, preferably before a workout.
Bowel regulator - magnesium citrate is Mother Nature’s natural bowel mover. Great for constipation relief, magnesium is responsible for up to 800 different functions in the body, including energy production, stress management, hormone regulation, sleep, mood and mental health.
If you are constipated (or tend towards constipation), I recommend taking 350-400mg magnesium citrate per day. If you’re the opposite (tending towards loose stools), but want to reap the health benefits of magnesium, take magnesium glycinate (it does not have a laxative effect). Both will help with sleep if taken before bed.
Just like anything, supplement recommendations should be personalized to your specific needs. Click HERE to book a One-On-One Coaching Session with me.
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