A Supplement Cheat Sheet Guide

If you don’t know your way around the fitness and diet world, it can seem like an endless pool of options that are often expensive and really confusing. With the rise in supplements and people taking them, as well as the giant wall of options in your local health food store, it is so hard to know what is actually going to benefit you and what is more likely to be a gimmick.

Will they make you feel more balanced?
Help you achieve what it is that you want to achieve?
Or are they all a waste of money?

The important thing to remember is that firstly, we should not take supplements to counteract a bad, unbalanced diet. Nothing can overtake food. So first and foremost don’t lean on supplements when you know your diet is not as healthy and balanced as it could be. Instead try to get the right amounts of vitamins and minerals you need for your body from your food and other natural sources. Secondly, everyone is very different so what one person needs, another may not and what might have helped them might not be the right thing for you.

If you are feeling low, lacking in energy, or struggling with weight loss, these are all indications that your body isn’t 100% balanced and you could be lacking in some areas with your nutrition. Here’s some of the supplements that you can take to help rebalance your hormones, mood and overall health;

Vitamins for Every Day:

  • Multi-vitamin: Multivitamins are a great way to get a range of essential vitamins first thing in the morning that can help boost energy levels, support healthy cell function and correct nutritional deficiencies. If you keep a well-rounded diet and you’re in good health you most likely do not need one of these.
  • Omega-3s: Fish oil supplements help support overall health, and can have specific benefits for heart health, mental disorders, eye health, inflammation, skin and hair health, as well as liver health.
  • Vitamin D3: This can help your mood especially in winter months when the levels we get are lowered.

For Sick Days & Gut Health

  • ADP: oregano oil is a very powerful natural antibiotic for the gut. Read more about this here.
  • Probiotic: Your good bacteria do not live in our gut full time, they are temporary residents so you need to keep replenishing them. Probiotics will do this. Make sure you have 10+ strains.
  • Bone Broth: This is high in glutamine which can support the health and re-building of your gut lining. Read about this here and how to make something quickly that will help.
  • Echinacea: This herb is usually found in tea, and it can take a little getting used to. You can get drops as well that you can put in your drinks to cover up the taste.

For Fighting Inflammation:

Inflammation is the body’s response to any kind of injury or stress, and can occur in any part of the body in many different forms. It can be through bad diet, overtraining, injury, under-eating, sleep deprivation, when you have digestive issues, are emotionally stressed…you get the point! Getting more sleep and a better balanced diet will be THE quickest way to help with inflammation, but here are a few things that can support you along the way.

  • Turmeric: Turmeric is a natural anti-inflammatory that plays an important role in repairing damage caused by inflammation. Turmeric can be added to meals as a spice or can be taken in the form of a tablet. Turmeric also has amazing benefits on the brain, such as boosting levels of serotonin and dopamine to help manage depression.
  • Cayenne Pepper: Another powerful spice!
  • Ginger: Ginger contains high levels of powerful anti-inflammatory compounds called gingerols. It’s also a helpful anti-oxidant too!
  • Green Tea: high levels of caechin polyphenols help make green tea a powerful anti-oxident and anti-inflammatory.
  • Omega-3s: These have anti-inflammatory benefits that help support and regulate overall wellbeing.

For Better Sleep:

  • Magnesium & Calcium: Magnesium is known to calm nerves and anxiety, prevent migraines, aid in sleep, and increase energy.

Before you take any supplements, however, it’s a good idea to first get some advice from a nutritional professional or your doctor to help you figure out exactly what YOU need. We offer nutritional advice in many of our programmes, and as freebies for our members, so that our girls can take the guesswork out and have the knowledge to make these decisions by themselves.

If you want to better understand your nutrition, give us a call, drop us an email or sign up below to be added to the list and we will notify you when we are ready to start the next programme.