Supplements
SUPPLEMENT GUIDE
Multivitamin
Primary Function- fills in the gaps on vitamins and minerals we are missing in our diet, does not replace the need for a diverse high quality diet
Multivitamin and other supplement selection tips
The highest quality multi vitamins may be a.m. p.m. formulated to support circadian rhythm sleep wake cycles, and some are even gender specific
Typically this would be in capsule form and they would be separated into different bottles.
Chelated Minerals or bysglicinate forms are the most absorbable forms.
If you see a bunch of oxides on the back, its not a greta multi.
If you see folic acid instead of folate, folic acid is the less absorbable form so be sure to seek out multi’s that contain folate.
Your B12 should be in its methylated form – methylcobolamin instead of cyanocobalamin
Have a GMP stamp of approval (Good Manufacturing Practices)
We don’t want fillers, artificial sweeteners and additives in the capsule such as
- dyes like red #40
- hydrogenated oils/ trans fats
- dairy
- soy
Other items we don’t want in the capsule include:
- WHEAT
- CORN
- GLUTEN
- YEAST
- EGG
- ARTIFICIAL FLAVORS
- LACTOSE
- MAGNESIUM STEARATE
- PALMITIC ACID
- CARRAGEENAN
- STEARIC ACID
Recommended Brands
- Lifetime Fitness A.m. P.m. formulated multivitamin (mylt.com)
- Thorne Research Multivitamin Elite
- Klaire Labs Multi Vitamin Complex
- Designs for Health Twice Daily Multi
*Life Time Fitness and Thorne offer a multivitamin in protein powder form that is great for those who struggle with capsules with the added benefit of protein
Protein Powder
Primary Function- Ensure adequate protein intake for metabolism, recovery, and retention of lean muscle tissue
What to Look For:
Nothing on the no go list for multivitamins above
Should be plant based or Collagen based
Recommended Brands
- Vega
- Lifetime Fitness Vegan Max and Vegan all in one
- Thorne Research
- Lifetime Fitness Collagen
- Vital Proteins Collagen
Vitamin D
Primary Function- Immune function and precursor to many important hormones such as serotonin, melatonin, and is also important to help prevent fertility issues and other hormonal imbalances
Preferred Form- D3
Best if paired with K1 and K2 for absorption
Recommended Brands
- Thorne Research
- Designs for Health
- Lifetime Fitness
Fish oil
Primary Function- brain function, fat metabolism, inflammation control, joint lubrication
Look for 250- 500 mg of EPA and ha per serving
Non light penetrable bottle
Cold water small game fish source such as sardines, mackerel and herring
Dose: I prefer 3 to 6 grams a day. I take half in the morning and half at night
Recommended Brands:
- Lifetime Fitness
- Thorne Omega 3
- (More economical pick) Nature Made
L-glutamine
Preferred form- powdered form (easier to absorb), not capsules
Should be the only ingredient listed
Typical serving scoop is 4.5 to 5 grams
Dose- 2 to 3 times per day
Recommended Brands (most will do the job, but here’s a few)
- Lifetime Fitness
- Thorne
- Body Fortress
Magnesium
Magnesium citrate is a more absorbable form that oxide.
Magnesium Bysglicinate and chelated forms are best for calming effects.
Magnesium Taurate is best for cardiac benefits.
Magnesium sulphate or Magnesium Chloride are more absorbable through the skin through spray on applications, and magnesium sulphate is the active ingredient in epsom salt baths which helps to relax the muscles and is a great way to manage stress and assist in exercise recovery.
Dose- Depends on bowel tolerance as magnesium draws water to the colon. I like to take some in the morning at night, but if only taking once a day, be sure to take at night because it can aid in sleep quality
Recommended Brands
- Thorne Research
- Lifetime Fitness
- Designs For Health