OVERALL HEALTH:
- FISH OIL
- Contains omega-3 fatty acids which help prevent heart disease
- Anti-inflammatory
- Might help with lipid levels
- CALCIUM
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- Strengthens bones to prevent osteopenia/osteoporosis
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- Can also be from food sources; such as sardines, salmon, leafy greens, dairy
- PROBIOTICS
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- Microorganisms and bacteria lie in the gut microbiome
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- Helps with digestive issues; such as diarrhea and bloating
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- Can get from fermented foods; such as yogurt, Kiefer, sauerkraut, kimchi
IMMUNITY:
- ZINC
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- Fights off pathogens
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- 10 mg daily is recommended
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- Found in beef, shellfish, dairy
- ANTIOXIDANTS
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- Protects cells from free radicals which can increase inflammation
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- Supplements are a blend of vitamins, minerals and herbs
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- Works better if it is a food source like berries, beans, artichokes, cranberries, prunes, apples, pecans, dark chocolate
- PROBIOTICS
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- Strengthens immunity by increasing good bacteria in the gut
SLEEPING BETTER:
- MELATONIN
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- A naturally occurring hormone made in the body telling your brain it’s time to go to sleep
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- The supplement may make it easier to fall asleep by working with your internal clock
- CORTICOBASAL DEGENERATION (CBD)
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- A derivative of hemp or marijuana
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- Relieves anxiety and promotes sleep and insomnia
- MAGNESIUM
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- Helps reduce stress and promotes relaxation
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- Recommended to take it before bedtime
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- May help with insomnia and restless leg syndrome
MEMORY:
- NOOTROPICS
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- Umbrella term used for substances that can affect your neurological state
- Examples include caffeine, ginkgo biloba, L-theanine
- Marketed as a quick fix, but not studied enough to make a claim
- FISH OIL
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- May make cell membranes more fluid, which can lower inflammation in the brain and improve cognition
- More studies are needed before making a claim
- ANTIOXIDANTS
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- Protects against oxidative stress
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- Food sources work better than supplements
SKIN, NAILS, HAIR:
- BIOTIN
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- Also known as Vitamin B7
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- Helps the body grow healthy hair and nails
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- Found in eggs, fish, beef, nuts, seeds, sweet potatoes
- COLLAGEN
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- Structure of the skin
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- When broken down from aging and sun exposure, it causes dark spots, blemishes and wrinkling
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- Supplements, such as hydrolyzed collagen may improve skin hydration and elasticity
- FISH OIL
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- Fatty acids help to hydrate the skin
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- Found in tuna, salmon, walnuts, chia seeds, flaxseeds
UPLIFTING MOOD:
- CORTICOBASAL DEGENERATION (CBD)
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- Decreases anxiety and boosts mood
- MELATONIN
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- Mood enhancer for people with depression, anxiety, and bipolar disorder, since they have less melatonin available
- MAGNESIUM
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- Helps regulate mood by decreasing depression and anxiety
STRENGTH ENHANCERS:
- PROTEIN POWDERS
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- Helps to build new muscle and aid in recovery
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- Whey protein is the best. It is animal-based.
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- May be able to get enough protein from animal foods; such as beef, chicken, fish, eggs, dairy
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- Plant foods have less protein and are not “complete” proteins-nuts, seeds, beans
- IRON
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- Helps hemoglobin carry oxygen through the body
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- Anemia occurs mostly with bleeding
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- If the supplement is needed, 27 mg/day is warranted
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- Foods include beef, shellfish, green-leafy vegetables
- ANTIOXIDANTS
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- Helps with muscle soreness and aids in recovery post-exercise
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- Foods include berries, beans, artichokes, prunes, cranberries, dark chocolate
WEIGHT LOSS:
- PROTEIN POWDER
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- Helps curb hunger
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- Use whey protein powder
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- Protein foods include beef, chicken, fish, dairy
- FIBER
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- Helps with fullness, so fewer calories are consumed
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- Can also help normalize lipid levels
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- Foods include whole grains, fruits, vegetables, beans
- GREEN TEA
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- Green tea extract contains compounds that increase metabolism