Supplements I Recommend

The supplement industry seems to push hundreds of thousands of "best in the world miracles" in order to achieve health benefits and it is difficult to choose the good from the bad. Every day it seems there are exaggerated, misleading and flat-out false claims in what we see, hear and read.

On the other hand we can’t ignore the pharmaceutical-like properties of real food. Keep in mind that supplementation is a very personalized thing and that "supplement" should imply that you are adding to an already healthy and varied diet.

Certain supplements can be beneficial, and I have highlighted what I use based on cost and benefit:

Fish Oil
Omega-3 fatty acids are one of the superfoods of this decade. The research has been very promising when it comes to this essential fat found in fatty, cold-water fish such as; salmon, mackerel, sardines and herring. The problem is, most people don't eat enough fish to get the coveted EPA and DHA (components of omega-3's) found in these fish and responsible for a healthier brain, heart and joints.

A multivitamin/mineral
These are good for almost anyone who wants to make sure that any shortages in their nutritional needs are covered. My recommendation for someone looking for a multivitamin is one with 100% RDI in most ingredients. You don’t want too much vitamin A (more than 10,000 IU) and folic acid (more than .5g).

Whey protein powder
Very versatile and easy way to get a useable protein into your body. Protein smoothies are excellent before or after exercise and can be turned into a meal-on-the-go really easily. Isolate is a purer form than concentrate when it comes to whey protein.

Vitamin D
In light of recent research, vitamin D is becoming as essential as fish oil. Medical literature has been full of articles on it's positive impact on health. It has been shown to lower the risk of diabetes, along with fighting breast and pancreatic cancer, and it has even been shown to lengthen life. Research considers 1000IU’s safe for almost anyone, so unless you live in the tropics you need all you can get.

Calcium
Women especially need more of this mineral. Recommendations of 500mg supplements will help you reach a daily target of around 1200mg. If you can find a supplement with vitamin D and Calcium (and maybe magnesium) in one, this is a good bet.

Additional Supplements:

These supplements are still being researched but preliminary results are positive and worth added if you have a specific need.

Alpha Lipoic Acid:
ALA is an antioxidant with the unique ability to function in both water and fat. It has been used to boost brain function and improve age-related conditions by protecting nerve cells. Alpha Lipoic Acid (ALA): See discussion here.

Creatine Monohydrate:
This continues to be the top bodybuilding performance and muscle building supplement of choice.

Probiotics:
Healthy bacteria such as Acidophilus have shown some promise in keeping the gut healthy. Preliminary research has shown the possibility of preventing peptic ulcers, infections and even reduce the risk of colon cancer.

PS as a side note: Many people are using a colon cleanser along with Acai Berry for weight loss.