Supplements are key components to achieving both a healthy lifestyle and better body composition. Plus, the necessary nutritional needs for goals such as muscle gain can be sometimes difficult to be met by food intake.
Although there are many supplements you can take that will support your goals, it is important to have a daily plan of essentials to take in which you can continue on a long-term basis.
The Essentials
1. Omega 3 Capsules
Omega 3 fatty acids are known as healthy fats which help with cognitive function, joint and bone health.
2. Magnesium
Magnesium is a mineral that helps the body reduce the level of cortisol. Cortisol (stress) is caused by a host of things such as:
- Overtraining
- Lack of sleep
- Poor nutrition
Cortisol can affect body composition by its ability to deteriorate muscle cells by creating a catabolic effect on the tissue. This shouldn’t be feared, however, should be looked to be limited where possible. The correct nutritional protocol should be followed as well as supplementation with magnesium. Taking 800mg per night will also help with quality of sleep, therefore recovery.
3. Daily Vitamins (Multivitamins)
Vitamins such as B vitamins, thiamine, vitamins A and E are all key nutrients that can be taken together with a good quality multivitamin. They all play huge parts in helping maintain normal energy levels and daily defense against illness.
4. Zinc
In its purest form, zinc is a fantastic mineral that will allow for the body to increase in natural production of testosterone if the body is low on production of testosterone.
Taking 15-30mg per day can help towards the improvement in production of testosterone, therefore helping with lean muscle tissue and reduction of body fat.
5. Pancreatin
Digestive enzymes are a key component in your diet to ensure that your body can process the nutrients you are feeding it. When training and dieting, for great results, it's important that your body is absorbing as many nutrients as possible. Taking 2 capsules per meal will allow you to maintain a quality level of digestion, therefore helping to improve the rate of absorption of vitamins and minerals.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.
Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.
Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.
Find out more about Claire’s experience here.
