10 Supplements to Take Daily

It can be difficult, if not impossible, to maintain a perfect diet on a daily basis; and although you can’t completely compensate for a bad diet,  high-quality and independently certified vitamins & minerals can significantly supplement your nutritional needs.

When I was working on my Bachelors (Pre-med), I developed a personal interest in nutrition and physical health springing from my own weight battle. I began to see nutrition as a tangible resource to help me resolve my ever-expanding issue that began about the age of 17. I didn’t eat more than my peers and I was very active, so you can imagine that I was very confused and frustrated to say the least about my compounding weight gain. It wasn’t until my mid-twenties that the mystery was solved and I was diagnosed with a medical condition that caused me to gain weight.

From that day on I have used many recourses, including my collegiate background, to fight this disposition by discerning the proper supplements and diet. Fortunately, for the most part, I have been able to manage my health and weight without the use of my prescribed medications. This by no means makes me an expert on supplements and all things nutrition, but it does put me in a good position to research, comprehend and share a lot of relative information to anyone else trying to sort out the copious amounts of conflicting data on the web.

The following are supplements that I believe to be a BIG part of my success in avoiding many medical issues and managing my weight when the odds are stacked against me. They are listed in order of personal importance and efficacy in the following format; (Name, Detailed Description, Benefit Summary, and Link to Product.)

1. Probiotics 2. Fiber  3. Omega-3s  4. Rhodiola Rosea 5. Ashwagandha  6. Biotin & Chromium Picolinate  7. 5-HTP  8. Calcium+D+K  9. Super B-Complex* 10. MultiVitamin*

1. Probiotics (Meaning Life-Promoting)

In Detail:

These capsules are composed of billions* of varied live bacteria cultures (Lactobacillus acidophilus being the most common strain).  You might squirm at the thought of eating viable bacteria but keep in mind that your tummy hosts about 100 trillion bacteria at any given moment and right now there are about 500 different species on your tongue. The good news is that these bacteria are on our team and essential to our optimal health. The bad news is there are also naughty bacteria fighting for the same turf and nutrients, so it’s our responsibility to support our allies.

Dysbiosis, or an imbalance, can occur when the bad bacteria flourishes over the good bacteria. This is a common issue if you have a diet high in sugar or if you don’t have an appendix, which acts as a reservoir for good bacteria when it is depleted. Moreover, antibiotics do not discriminate, so when they kill the harmful bacteria they can also wipe out your friends making it difficult to achieve a healthy balance. “this [dysbiosis] has possible links to diseases of the intestinal tract, including ulcerative colitis, irritable bowel syndrome, celiac disease, and Crohn’s disease, as well as more systemic diseases such as obesity and type 1 and type 2 diabetes.” –Betty Kovacs, MS, RD”

It is important to note that the stomach is a volatile environment and a lot probiotics products, especially the ones in most yogurts, do not stand a chance in hell to survive the trip. Since they aren’t a whole lot good to you dead, it is so important to purchase a quality probiotic.

Take Home:

• Improved Digestive Function
• Weight Management
• Enhanced Immune System

Get My Probiotic!

2. Fiber

In Detail:

Fiber is commonly referred to as the “good” carb and comes in two different forms; insoluble and soluble. When we have an adequate amount of fiber in our diets we reap three main benefits; first and foremost, fiber helps the aforementioned probiotic become more effective by keeping it alive and well. Secondly, insoluble fiber acts as a scrub brush to your intestines cleaning the nooks and crannies on the way down, while soluble fiber forms a gel slowing down the digestion process, thus allowing for maximum absorption. Moreover, this also means less sugar spikes and lost nutrients. Finally, fiber increases your satiety (or the feeling of being full and satisfied), so it makes it a lot easier to make healthy choices.

Take Home:

• Supports Probiotic Function
• Improves Digestion
• Increases Satiety or Curbs Appetite
• Controls High Blood Sugar

Get My Fiber!

Get My Fiber (to-go)!

 3. Fish Oil (Omega 3s)

In Detail:

The Omega-3 fatty acids are really what we are after in a Fish Oil supplement; Specifically, the Omega-3 fatty acids EPA and DHA. EPA is present in every cell in the body so one can assume that its consumption is not only beneficial but necessary. In addition to aiding in healthy heart function and providing arthritis relief, EPA has the ability to prevent the storage of excessive fat by burning the cells before they’re stored. Also if you suffer with anxiety and depression, EPA is also known to help alleviate those symptoms too. DHA, Like its cousin EPA, but caters to a healthy heart and brain, but also supports visual development and function. Furthermore, when taken regularly it can reduce menstrual pain.

Take Home:

• Heart Health and Disease Prevention
• Anti-Inflammatory: Arthritis Relief
• Weight Management: Fat Burning
• Brain support: Anti-anxiety and Anti-Depression
• Eye Development and Function

Get My Omega-3s!

4. Rhodiola Rosea

In Detail:

This is by far one of my favorite supplements that I keep stocked at all times. Rhodiola Rosea has been scientifically shown to help facilitate serotonin precursors like tryptophan and 5-hydroxytryptophan into the brain, and therefore fight depression and improve ones total sense of wellbeing. Furthermore, R. Rosea is also thought to enhance memory, boost immunity, aid in weight loss, increase sexual function and improve overall energy levels. So you can see why I am pretty impressed with this little plant, and that’s not even all it does. There are several in-vitro studies by a number of researchers suggesting that R. Rosea is a powerful antioxidant and possesses an anti-carcinogenic agent. If that wasn’t enough to consider this supplement in your regimen, the plant is now being studied for longetivity and anti-aging properties, “…The present data shows that long-term food supplementation with R. rosea rhizome not only increases D. melanogaster lifespan, but also delays age-related decline of physical activity and increases stress resistance…” – Ray Sahelian, M.D.

Take Home:

• Improved Brain Function: Anti-depression and Memory.
• Increases Immunity: Antioxidant and Anti-carcinogenic
• Weight loss
• Increased energy
• Anti aging and Longevity

Get My Rhodiola Rosea!

5. Ashwagandha

In Detail:

Ashwagandha is another powerful antioxidant that is commonly combined with R.Rosea because of their synergistic properties. Ashwagandha is well-known for its ability to manage stress and adrenal fatigue. Adrenal support can then lead to abdominal fat loss for those producing large amounts of cortisol (the stress hormone) because of poorly functioning adrenal glands. Listed below is a study done on Ashwagandha showing that it increases the overall quality of life and enhances cardiorespiratory endurance. “The findings suggest that Ashwagandha root extract enhances the cardiorespiratory endurance and improves QOL[Quality of Life]  in healthy athletic adults”. In addition, it causes relaxation, increases energy and promotes weight loss through stress reduction.” – Choudhary B¹, Shetty A², Langade DG³ Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults.

Take Home:

• Cuts Abdominal Fat from Cortisol
• Improves immune system
• Manages Stress /Calming but Non-Drowsy
• Enhances Cardiorespiratry responses

Get My Ashwagandha!

Get My Adrenal Support (Combined R.Rosea and Ashwagandha)!

6a. Biotin

In Detail:

Most people recognize biotin as the better hair, skin and nails supplement. However, Biotin is also an important coenzyme needed to break down certain substances like fats and carbohydrates. Thus increasing your sensitivity to insulin which is crucial in controlling fat storage and carb cravings. Also people who drink excessively, crash diet or consume a great deal of egg whites (which contains albumin that blocks the absorption of biotin) can develop a Biotin deficiency in which a supplement would be useful.

6b. Chromium Picolinate

In Detail:

When Chromium Picolinate is paired with Biotin, these two supplements are much more effective (or synergistic) together. C.Picolinate works with insulin and aids in controlling blood sugar, especially for people who struggle diabetes or insulin resistance. It will also help to lower cholesterol and efficiently metabolize carbohydrates which is why it is commonly used as weight-loss supplement.

Take Home:

Get My Biotin!

Get My Chromium Picolinate!

7. 5-HTP

In Detail:

5-hydroxytryptophan is a building block of serotonin. Serotonin is a Neurotransmitter (or transmits signals to the brain), these particular signals are involved in memory, your overall sense of well being and sleep. When this supplement is added to your diet it has the potential to enhance your memory, lower anxiety and improve your ability to fall asleep quicker and easier.  In fact, when combined with a GABA supplement, the quality of sleep seems to improve as well. Additionally, weight loss has been reported due to the fact that 5HTP is an appetite suppressant.

Take Home:

• Enhances Memory
• Anti-Anxiety
• Weight Loss: Appetite Suppressant
• Improved Sleep: Ease and Quality

Get My 5-HTP!

8. Calcium + D + K

In Detail:

Out of all of these, Calcium is probably the most obvious and straight forward. Most people know that it is great for increasing bone density, especially for people like me, who do not have a lot of dairy in their diet. What is great about this particular brand (listed below in the link) is that the calcium is accompanied by vitamin D and Vitamin K. Vitamin D helps your body effectively absorb the calcium, while vitamin K helps direct the calcium to the bone verses settling in other areas of your body.  Without Vitamin K, calcium can deposit in soft tissues like arteries, veins, and skin; This is not ideal to say the least.

Take Home:

• Bone Health

Get My Calcium!

9. Vitamin B Complex*

In Detail

The vitamin B-complex includes a slew of vitamins in the same family delivered typically in a tablet or shot form. This complex consists of thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12). They all pretty much help the body’s metabolism convert food into glucose efficiently, which in turn provides energy. Some special players to note; Vitamin B1 helps boost the immune system and strengthen the body under stressful conditions and Vitamin B6 helps the body make certain hormones and neurotransmitters. I actually take this supplement about every other day verses daily, as this is a commonly over used supplement. Even though most of the unused excess complex will be excreted through (your now neon-yellow-rave urine), it is possible to overdose on this supplement. Things such as gout, high blood sugar, skin issues, nausea and stomach ulcers are associated with such overdosing.

Take Home:

• Increased Energy
• improved immune system
• Increased metabolism
• Hormonal Support

Get My Vitamin B Complex!

10. Multivitamin*

In Detail:
This is also an exception to the daily rule. Multivitamins are sort of a catch all. There are some 40 different types of vitamins and minerals needed each day and its not always easy to get the perfect amount daily, especially if you’re like me and have certain dietary restrictions. I will typically take a multivitamin when I know I haven’t eaten the best or when I haven’t simply eaten enough that day. It’s a nice backup plan, but should never be your primary plan to have a healthy balanced diet.

Take Home:

• Great for Backing up a healthy diet.
• A Catch-All for when we do not reach our nutritional needs.
• Controversial Efficacy

Get My MultiVitamin!

Note: Some of the supplement links will not lead you to the specific brand of supplement that I was taking at the time this post was created; the links that differ from the photo, will send you to my current favorite brand. I enjoy and encourage researching and testing out different brands in order to feel confident in my selections. A good way to sample a lot of brands in a cost-effective manner is to subscribe to a monthly “sample box” distributer; I currently use Bulu Box and you can Click Here to check them out. (You can also enter promo code “FANTASTIC” for a free sample box.)

Disclaimer: These supplements have significantly helped me personally in my health-journey, but this post is not intended to diagnose or treat any symptoms that you might be having.  Please consult with your Doctor before drastically changing your diet.