I know we talked about protein powders recently but I also want to talk about vitamins and supplements because they are just as important.
Here is a picture of everything I currently take:
- Vitamin D (1000 iu): This is an essential nutrient that helps develop strong bones and teeth. I take the high-potency supplement to help assist with maintaining breast health and antibody response. I was also diagnosed at the end of last year with the beginning of scalp psoriasis (which has since disappeared thanks to treatment) but the Vitamin D supplement is supposed to help with it. I take two pills, once in the am and once in the pm.
- Vitamin B-12: This supplement is involved in energy production, as well as brain and nerve health. To be honest, I first started taking B-12 in college to cure my hangovers. My college roomie, Kathleen, introduced me to the stuff and I have taken it ever since. I don’t take it to cure my hangovers anymore since I rarely drink, but I do take it daily since I work in a very stressful environment.
- Vitamin B-6: Used to support many vital body functions, including nervous and immune system function. Also plays a part in protein and fat metabolism. I use this to help with releasing stored energy in my body. When I take it I usually take it with food, once a day.
- Multivitamin: Multivitamin’s are used to support women’s nutrition. Most have 20+ essential vitamins and minerals. I’m currently using Trader Joe’s brand but depending on your age you might need a different type. It is important to have a multivitamin in your daily supplements. Depending on what the instructions say, some multivitamins say you need to just take one and some you can take up to three.
- L-Tryptophan (500mg): This is an amino acid that helps support relaxation and restful sleep. It plays a part in the synthesis of both melatonin and serotonin, hormones involved with mood and stress response. This is my secret weapon. I just started taking this at the beginning of the year, but it has literally changed my world. My trainer, Amy, recommended I try this supplement to help curb my emotional/random eating and it truly has worked. It helps calm me/makes me more relaxed and allows me to think more clearly. I take this twice a day.
- L-Carnitine (500mg): This amino acid supports energy production via the metabolism of fatty acids to yield the universal energy molecule ATP. It also protects neurons from damage caused by superoxide radicals. It is helpful since I strength train frequently and it assists with weight loss. I take this twice a day, especially before and after workouts.
- L-Glutamine (500mg): Is a free-form amino acid that can be converted to glutamic acid. Glutamine can help prevent muscle catabolism, promote muscle anabolism, and enhances glycogen storage. I use this to help with gaining muscle. I take this twice a day, especially before and after workouts.
- Fish Oil (1200mg): Consumption of Omega-3 fatty acids help to reduce risk of heart disease. It also assists in maintaining triglyceride levels. When I used to eat like crap (back in high school and early college) I had terrible blood-work. I obviously changed my nutrition plan which helped my blood-work but I still take this because it is a good fatty acid. I take this once a day.
- Chromium Picolinate (500mg): This product helps with supporting the body in maintaining normal healthy insulin and glucose levels. This helps with lowering my cholesterol levels. I take two tablets once a day.
- Oil of Oregano + Elderberry Extract: Let me start by saying I don’t take these every day. I actually only take these two together and only when I feel a cold coming on. It is a natural remedy that my mother taught me and it really works. OOO is used to support digestive, respiratory and joint health. EE is a system booster and balancer. The combination of the two kicks the crap out of any cold. It is magical.
Now I know there are a crazy amount of vitamins and supplements in the world. These are just the ones I currently have in my cabinet that help me and my body. Some of the vitamins listed above might not be for you and that’s absolutely okay. Find what works for you and your goals. If you want to learn more about the products I listed above, there is this awesome tool called Google that will tell you anything you want to know (or you can just ask me by commenting below) 😉
Questions? Please comment below or email us at FitChickNextdoor at gmail dot com.