Choosing nutritional supplements can be tough. There’s so much information available, and much of it is published by people who are biased in one direction or another. I spend my free time reading and researching these things to make sense of the mountains of supplement information available, legitimate or otherwise. So when it comes to supplements, I’ve reduced years of research into simple supplement recommendations that you can use right away.
The following are supplements that, for the purposes of health, you can take regardless of your goals. It’s simple stuff that’s going to help you burn fat, build muscle, and improve your health. The supplements on this list are all research-based, heavily-tested, and highly effective.
Giving your intestines the proper amount of good healthy bacteria every day can repair years of damage caused by processed foods and sugar. If you’re currently suffering from constipation, irritable bowel syndrome, insulin resistance, or have experienced a really difficult time losing weight in the past, insufficient amounts of healthy bacteria may be a huge part of the problem. Taking a high quality probiotic will greatly benefit your weight loss efforts and your health.
You may have heard a lot about Omega-3’s. And fish/krill oil is the key source. There’s a ton of very positive research on Omega-3 supplementation, it’s been shown to be great for fat loss, and it’s even been shown to improve mood and motivation.
Not all omega 3-rich foods are created equal. So, even though flax seeds and flax seed oils are high in omega-3 fats, you can’t substitute these foods in place of fish/krill oils. Further, not all fish/krill oils are the same. For example, liver oils (like cod liver oil) aren’t the kind you should be using due to higher levels of mercury contamination. To get the benefits, you’ll want to choose omega-3 rich fish/krill oils from the brands recommended below.
(Note: Krill oil is superior to fish oil because it’s better absorbed, it contains a natural antioxidant, astaxanthin, and it’s less likely to oxidize. Although, if you have a shellfish allergy, it’s best to go with fish oil.)
Take as needed (travel, long days at work, etc.)
The following are supplements that can be a useful and convenient way to plug in any gaps in your current diet.
If you get enough vegetables (5-10 servings/day), a greens supplement might not be entirely necessary. But most people simply don’t eat enough vegetables, and are missing out on the micronutrients they contain — many of which help you lose fat either directly or indirectly. A high quality greens supplement comes in very handy in increasing the antioxidant status of the body, improving pH, lowering stress hormones, and more.
(The two products below boast an impressive array of nutrients, probiotics, probiotics, antioxidants and fiber. Shakeology also contains plant and/or whey proteins and offers an array of flavors.)
Protein powder’s not entirely necessary if you get enough protein from the foods you eat, like quality meats, chicken and fish. But since most people are crunched for time, they find themselves eating too little protein. That’s why adding some quick high-quality protein can be really helpful.
Protein powders are extracted from all types of food sources – dairy, eggs, soy, and a host of plant sources like hemp, pea kernels, certain seeds and more. Plus, many of these options actually taste good. So, whether you’re lactose intolerant, allergic to milk, or choose to follow a plant-based diet, you can pick the right product for your unique needs. The brands below will help you get on the right track.
- ONNIT Grass-Fed Whey Isolate Protein
- BioTrust Low Carb Protein Blend
- Bulletproof Collagen Protein
- Shakeology (Whey or Vegan Protein Options)
There you have it. Those are the 4 supplements for long-term health; they also create a solid platform for other fitness goals (i.e, sustainable fat loss and/or muscle gain). A lot of reading, research, thought and experimentation have gone into these recommendations. These supplements are what I use personally. I could expand and go into more detail about many other supplements, but the fact is, the ones listed above are my non-negotiables.