I am not a fan of relying on supplements. I always advocate obtaining all your nutrients from natural foods before opting for a supplement. Most people do it the other way around, where they rely on supplements as a savior to their poor nutritional choices and sedentary lifestyle
However, there is a time and place to include the right supplement for the right individual, provided that they are doing their absolute best to eat the right foods, train 2-3x/week, and get adequate sleep/movement every day.
Once the foundations are set, we can look into picking the best supplements to help enhance health and accelerate results. In modern society, the healthiest of diets would still be lacking certain nutrients. Changes in soil quality, pesticides, production of food, and constant exposure to chronic stress have made supplements critical.
1. Magnesium
My number 1 most recommended supplement that everyone should be taking. The majority of the population is deficient in this mineral due to changes in soil quality and high levels of stress. The stress levels are at an all-time high because of long working hours, sedentary lifestyles and insufficient time in nature. The body is stationary but the mind is constantly running. We must find a way to relieve stress and Magnesium is a supplement that can benefit busy individuals tremendously. It is also the perfect supplement for someone who trains a lot and is looking to reduce body fat because it helps alleviate the physical load they put themselves through and enhances recovery.
Why do you need it?
– calms your nervous system down and helps with stress management
– enhances sleep quality by increasing your serotonin levels, which relies on the availability of magnesium
– an important supplement especially for females during their period cycle to help reduce overall body stress and reduce the intensity of periods
Opt for magnesium glycinate or taurate, as they are best absorbed by our body. Going for cheap magnesium like magnesium oxide will cause urgency to go to the bathroom and won’t be well digested.
Take up to 300-600mg at night or post-workout for best results
2. Vitamin D
The amount of people that are deficient in vitamin D levels is astonishing. What amazes me is how many people actively avoid sunlight. Since Covid, the number has increased because of masks, restrictions and the government telling us it’s safer to stay indoors than to get sunlight and exercise for better health. Vitamin D deficiency turns off epigenetic switches that protect us from viruses, bacteria, and fungal infection
People who work a 9-6, are highly deficient because they do not get any time to get sunlight unless they actively make an effort to get sunlight before work or during lunch hours. Also, regular use of SPF 15 reduces vitamin D synthesis. The sunlight has to be absorbed through your eyes and skin. Unless you seek sunlight without sunglasses or sunscreen, you won’t obtain enough.
Why do you need it?
– higher vitamin D levels have a positive correlation to enhanced sleep and reduction of depression or other mood disorders
– helps heal the gut and strengthen the immune system
– Vitamin D deficiency turns off epigenetic switches that protect us from viruses, bacteria, and fungal infections. The best way to combat seasonal flu is to increase vitamin D levels
Getting 15-20 mins of daily sunlight should be your priority, especially the early morning sun or the mid-day sun. Let the sunlight pass through your eyes, obviously don’t go staring at the sun but remove sunglasses and just be under the sun, let it be absorbed through the eyes and skin.
Or supplement with Vitamin D with up to 2000-5000 IU per day for 8-12 weeks to get your levels up to at least 40ng/ml. Vitamin D is fat-soluble, you need to take it with fat for optimal absorption. This is why Vitamin K2 goes hand in hand with Vitamin D. Or, take it with coconut oil.
3. Omega 3
Obesity, high levels of body fat, and inability to reduce fat are highly linked with inflammation in your body. Most people have a high omega 6 to omega 3 ratio when it is supposed to be a high omega 3 to omega 6. The reason is, the oils we consume (seed oils), processed foods, and sugar-laden products. The modern diet also has a high carb intake, low protein, and low fat. Combine these and you get a highly inflamed body. The higher your omega 6, the more inflammation you have.
To combat this, you need to supplement with essential fatty acids EPA and DHA. This can be obtained through fish oil or veg omega 3 (algae etc).
Why do you need it?
– reduces inflammation in the body, helping you lower body fat. The balance of O6 to O3 ratio is better and provides an optimal hormonal environment for the body to operate in.
– prevents metabolic disorders as inflammation is reduced and cellular function restored. Your body will start working like it is supposed to
The higher your body fat, the more omega 3 you need initially until your body fat levels have dropped to a certain level. Quality of the omega 3 is very important. Taking any cheap omega-3 will increase inflammation as it will stress your body out. If the fish oil tastes acidic, then it isn’t good for you. Opt for the highest quality one.
Aim for 1-3g per day daily, spread out over your meals. Try not to take all of it at night because it will disrupt your sleep patterns.
To generalize to modern society and the state of our current health, these 3 supplements are essential for everyday people. Especially if your life involves a desk job and you are unable to get enough sunlight, movement, and the right nutrients in your body, it is extremely vital you start supplementing with these to boost your health, provided you are taking care of it by being mindful of your food choices, getting your daily steps and exercising regularly.
Your health is your biggest asset. Prioritize it now and be proactive rather than reactive when your health deteriorates