The Supplements We Take and Why

We hear it all the time: supplement this for that, I take this and feel great, you need ALL these supplements to feel your best. Everyone has an opinion, but here’s the thing: not all bodies are created equal. What works for one person may not work for another. We are very careful when we talk about what we eat, the supplements we take, etc because we’re all made differently and what works for us may not work for you. With that being said, we are asked a lot of questions about the supplements that we do take so we thought we’d share what we are currently doing around supplementation, with the caveat that we are NOT recommending what we do for you specifically. This is what works for us currently, through many years of listening to our bodies, figuring out what works and what doesn’t and how to fill in any gaps that our bodies need. Notice, we all take different things! We ask that you don’t copy what we do; instead, listen to your bodies, consult with your doctor, and do what feels right for you!

First up:

Bryan:

I primarily use 3 supplements regularly – protein, amino acids, and creatine.  I don’t particularly notice any effects of any of these.  The exception may be the basic protein supplement. 

I try to get about 2 grams of protein per pound of bodyweight, and protein will comprise about 45% of my total caloric intake.  I’ve eaten that way for decades.  I’m trying to stay as strong as I can and retain as much muscle as possible.  I’m also not capable of eating that much food with my schedule, so I find the protein powder to be a necessity.  It allows me to add about 110-120 additional grams of protein above what I get from food on a daily basis.  If I don’t keep my calorie intake at least around 3500, my weight drops.  And I hang on to every pound I possibly can with a death grip, so the protein powder helps with that. 

As far as the amino acids and creatine – Laura buys them, so they’re at the house and why not?  Laura will give the lowdown on the benefits of both of these, and I figure that might be true, so I take them.  But truthfully, I find no great noticeable results from either one.

Something that I use very occasionally as a ‘supplement’ is caffeine.  I don’t do a morning cup of coffee, and when I do, I drink decaf.  I have enough energy without and I’m downright annoying when I’m hopped up on extra jitter juice.  However, caffeine has been proven time and time again to be the one supplement that adds to physical performance every single time.  I regularly read a monthly strength and conditioning journal that publishes industry studies, and I have seen so many abstracts describing studies that show the benefit of caffeine on strength training, sprint performance, and, more pertinent to me, endurance performance.  When I have a race or maybe a particularly hard and long “key” run workout, I’ll have some coffee before.  Do I feel like I’m about to jump out of my skin?  Yes!!  Does it help me feel like I can fly?  Also, YES!!  Because of this, I treat caffeine as a ‘supplement’. Here’s an article that supports this!

Melissa

I strive to get most of what my body needs through food, but I can’t always do that, being a super busy working mom of two littles! Also, after having two babies and going through cancer treatment, my body has been depleted of many nutrients, and I found that I really needed support through supplementation.  Here’s what I currently supplement: I take a daily multi, probiotics, Vitamin D (only in the winter months), collagen, protein, electrolytes and magnesium. 

My Daily Dose

I take a multivitamin daily; I use Garden of Life over 40 (eep!). I try to get the majority of my nutrients from the food that I eat, but this multi is just my insurance policy for the times when I just can’t. I don’t feel a huge difference with or without them, and I know my body will just get rid of what I don’t need.

Probiotics

My gut was a mess after cancer, and since your gut holds about 70-80% of your body's immune cells, I wanted to make sure I healed it properly. I’m on a daily probiotic AND I try to get probiotics from the food that I eat. I incorporate fermented foods in my diet almost daily (Kimchi or Sourkrout mostly in my salads) and also cottage cheese (Good Culture or Daisy). I use the brand Pure Encapsulations its clean and third party tested and I feel good on it. I notice less bloating and I’m more regular with this probiotic routine so my tummy feels happy. 

Vitamin D and Zinc

Most of us are deficient in Vitamin D, especially in the winter. I only supplement Vitamin D in the winter since the sun is less strong and we’re inside most of the time. I try to get outside everyday, but in the winter it’s definitely not for prolonged periods, as I have horrible circulation, so I am prone to frostbite. You won’t see me on the slopes in the winter ha! I supplement an extra 1000IU for Vitamin D to help keep my immune system in check during cold and flu season. I also take Zinc when I’m not feeling well and I find it really helps curb whatever is brewing!

Collagen

Did you know that after age 25 you start to lose collagen, and by age 40 you already lost 10-15% and it continues to decline 1% each year. YIKES! I started taking collagen a few years ago. I want to age gracefully (I’m not afraid of wrinkles; they’re my life stories). I find it helps my skin. Also, I really want to protect my bones and joints, so taking collagen can help!  I use Vital Proteins Collagen, and I put it in my coffee each morning. Just part of my daily routine!

Electrolytes

I love the "Just Ingredients" brand for my electrolytes. I feel like I need them, I sweat when I work out and at night, unfortunately, so I find they help replenish me and give me some energy. It also tastes good, so it helps me get more water in!

Magnesium

This supplement was a game changer for me. For one, it helped me during my pregnancies with leg cramping. I used it topically (8 Sheep Organics) and I took supplements (Pure Encapsulations), and it helped tremendously. I didn’t have any leg cramps or spasms. Also, after going through chemotherapy, I was completely depleted of magnesium and other things - it kills everything!!!. I was SO tired and yet wasn’t sleeping well either. I started on a rigorous supplement of magnesium per the recommendation of my functional medicine doctor and it was a game changer. I immediately felt the difference. I was sleeping better, I was more relaxed, and I had more energy.  I take it every night about an hour before bed. 

Protein

I usually have a smoothie on the days I’m back-to-back with clients or just running around with my kids. I use Kefir, protein powder (Just Ingredients or Naked are my go-to), bunch of greens or a greens powder if I’m out of greens, banana and mixed berries and a fat (usually peanut butter or avocado). I’ve tried to get more protein in my diet and the protein powder helps me reach my daily goal when I can’t have an actual meal. 

I feel really good on the supplements that I’m taking but what I think helps the most is supporting these extras with a healthy lifestyle. If I didn’t exercise, eat clean, sleep well and maintain my stress levels I wouldn’t feel as good and you can only supplement so much. These supplements do exactly what they’re supposed to do - supplement. They’re not meant to be the only thing I do to stay healthy; it’s part of the system. This regimen feels good for now and works for me!

Laura

I've gone overboard with supplements before (perhaps I still do?) BUT in the last couple of years I've gotten a lot more discerning. I've pared down what I take daily, and I keep a few things in stock for when I'm overly stressed or think I'm about to get sick. Here's how it looks.

Every morning before coffee or anything else, I take a fiber supplement with a big glass of water. I get a decent amount of fiber in my day, but admittedly I probably don't hit the 35 gram goal every single day. The extra boost is a good way to start the morning.

Next up, electrolytes. I'm the sweatiest sleeper ever and I feel pretty depleted from that alone, so they're a staple in my late morning routine. I'd love to say I sweat so hard in my workouts that I need this but I actually think it's sleep that does me in

Midday, I pluck my B-complex and Vitamin D/K2 from my pocket and take them with another big glass of water. I'm always low in D, so that one is year-round for me. The B's help with energy for sure, and taking them midday seems to keep that afternoon crash away. I also keep them a few hours apart from my coffee. There's a possibility that caffeine may interfere with B vitamin absorption, so I separate them just in case.

I use a whey protein supplement in smoothies. On the days I'm back to back (to back) with clients, a smoothie with about 30 grams of protein, some fats, spinach, and blueberries is lunch.

Creatine!!! CREATINE!!!! I can't say enough. I'm less sore, I recover faster, I've built more muscle, and I've been able to work out more consistently and with more intensity than ever before. It's literally changed my life. (Ok, dramatic. Maybe not life changing, but I don't skip it!!)

At night, I take magnesium plus whatever else is in rotation at the moment: omega-3/DHA, a probiotic, Fatty 15, liposomal vitamin C (BodyBio or Quicksilver Scientific), elderberry, etc. None of these are consistent for me. I cycle the omegas, not for any real reason. I just like to take certain things out of my routine and bring them back to see if there's really any difference when I use them or not.

On occasion, I use an essential amino acid supplement, like when I'm headed to one of Jack's later practices or working out first thing in the morning. It's a good way to get some quick, absorbable amino acids in my system (energy) without a lot of extra calories. Fair warning, they can be really bitter, so they're best mixed with an electrolyte or a splash of lemon/lime juice.

This system works for me and makes me feel really good. I'm NOT recommending you take all of these things. They work for my body at this stage of life, and it's taken me a long time to figure out what's worth spending money on and what's not.

I'm probably forgetting some things here but ... this is "it" for now!