With the fitness industry ever growing its easy to get caught up in the next ‘big thing’ and jump at tablets or liquids that promise to pack on size or that help to drop pounds but remember that supplements are there to do just that, supplement an already healthy lifestyle. With the right supplements you will be able to improve not only in the gym, but also at daily activities. Ideally we would get everything that our body needs through eating food but through farming and packaging, vitamins and minerals amongst other things are lost.
In this article you will learn about what I personally think are the most efficient supplements and this is from them either being tried and tested through myself or my clients, through studies or through extensive research. The following supplements are what I call my ‘Foundation Four’ and what I would recommend everybody to take whether your goals are to compete in bodybuilding, run a marathon or to just improve your daily lifestyle.
Fish oils have many functions to the body, one being to reduce inflammation. Inflamed bodies poorly manage blood sugar and insulin levels which signals the body to store body fat easier than in an uninflamed body and also signals the destruction of muscle. A high EPA to DHA ratio works best and the dosage depends on your body composition but is suggested to be between 4-15 grams per day.
Virtually every vitamin is involved in energy production and carbohydrate metabolism making them essential for the function of the body and to keep it healthy and fighting fit. Multivitamins will help to improve your recovery from workouts, improve mental clarity and improve energy levels throughout the day as well as reducing the risk of diseases such as heart disease and improving kidney health.
Magnesium deficiency is linked directly to the development of insulin resistance which is where its easier for your body fat to increase and your insulin levels are not stable. Signs and symptoms of magnesium deficiency include migraines, low energy/fatigue, insomnia, nervousness, depression and anxiety. Some foods are naturally rich in magnesium such as almonds, spinach, brazil nuts and broccoli. Dosages depend on body composition but magnesium can be taken throughout that day but are most commonly taken around 45 minutes before bed.
Vitamin D is produced in the skin when sunlight is absorbed and It is a fact that more than 50% of the population is deficient in vitamin D. Low vitamin D levels are linked to increased blood sugar and insulin levels and also depress in men and women. Optimal levels of vitamin D will help support bone health, immune function, fat burning and muscle function, blood sugar regulation and neurologic health as well as helping to prevent multiple cancers which include lung, brain, prostate and cervical cancer. The recommended dosage is between 1000iu and 4000iu per day depending on body composition.
There are plenty more that we could include that specifically help to improve recovery or energy levels but these are the supplements that I highly advise to start off on. The exact supplements that I use are the following:-