Supplements (Vitamins) I Take, And Why
Life is busy. It’s easy to get out of shape and feel exhausted every day. At ResoluteFIT we provide fitness and nutrition coaching to help everyday people regain their energy by improving their health and fitness so they can enjoy all of life's most important moments.
Eating healthy is one of the first steps to feeling better. As well intentioned as we may be however, holes can still exist in our nutrition. This is where vitamins come in. They can help fill in some of the tiny holes we may be missing from our diet.
This is a quick overview of the vitamins I (Coach Rob) take, and why.
Omega 3 = Good = Anti-inflammatory
Omega 6 = Bad = Pro-inflammatory
Through blood testing, you can get your Omega 6 : Omega 3 ratio. If you are curious about your levels, you could ask your doctor at your next yearly checkup. You don't need to run off to the lab just yet though, read on for some general information.
The ideal ratio is around 2:1 (omega 6 : omega 3)
A typical Americans ratio is around 20:1 (10x what is should be! yikes!)
This means there are way more omega 6s in our body which causes inflammation at the cellular level. This can lead to chronic inflammation, and it may be one of the leading drivers of the most serious modern diseases, including heart disease, metabolic syndrome, diabetes, arthritis, Alzheimer’s and many types of cancer.
Why is this the case? Processed food. All the processed food companies create are filled with omega 6's. On the flip side, not many Americans eat food that is naturally high in omega 3's (fish, chia seeds, some nuts, high quality eggs, and avocados).
What to do? Eat natural whole foods - ditch the processed stuff - and add in a fish oil vitamin daily.
Fish oil supports:
Pregnancy and early life
ADHD in children
and a bunch of other good things!
I take Thorne Super EPA daily.
Vitamin D can be naturally obtained through exposure to the sun, but living in the Northeast and not running around at the beach in a bathing suit leaves us lacking this critical vitamin.
Supports healthy teeth and bones
Promotes lean muscle mass and helps maintain muscle strength
Enhances the absorption and retention of calcium
Supports healthy brain function
Promotes cardiovascular health and immune function
This is another blood test you could get done at the doctors to determine your Vitamin D levels, or companies like Thorne now offer at home options for testing.
I take Thorne Vitamin D daily (higher dose in winter, lower dose in summer).
Like the fish oil discussion, the best we can try to do is to eat natural whole foods. Sometimes though this can still leave us short of certain vitamins and minerals. Even the best intentioned purchase of fresh locally grown organic strawberries could be lacking some vitamins and minerals if they were not grown in quality dirt. Yes, even the dirt that the food is grown in matters. This is where the food absorbs a lot of the vitamins and minerals!
I take the Thorne Multivitamin Elite and Denise takes the Thorne prenatal, both of which we will now carry at ResoluteFIT.
There is increasing research that says our "gut health" is a predominant determining factor in our overall health. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.
Things that affect your gut health: stress, sleep, how fast you eat your meals, hydration, and eating foods that you have a low allergic reaction to that you are unaware of.
I take the Thorne FloraSport 20B daily.
About 75% of Americans do not get enough magnesium in their diet. Magnesium deficiency can manifest in many ways, such as inefficient blood sugar metabolism, muscle cramps or soreness, eyelid twitching, fatigue, and poor sleep.
Magnesium helps with:
I take Thorne Magnesium Bisglycinate before bed. It also helps promote restful sleep and relaxation.
As far as what we carry in the gym, Puori used to be our go-to vitamin company. However, they've had a hard time sourcing fish oil as of late, so we are switching companies.
Thorne is a high quality supplement company that provides vitamins, home tests, and education. We are proud to now carry Thorne products to include:
Men's Elite Multi-Vitamin
Women's Prenatal Multi-Vitamin
In terms of what is right for you and the cost-benefit analysis, I would generally say for most people to go in order of the list below. For more specifics, talk with your doctor about what is right for you, especially if you are on other medications or have diagnosed illnesses.
1 - Fish Oil
2 - Vitamin D
3 - Multi-Vitamin
4 - Probiotic