Supplements have been around forever. I can’t tell you how many companies I have seen over the years come out with some sort of supplement for well-being, fat-loss, hair skin and nails, muscle building, and everything in between! I will tell you honestly, in my house, all three of us are taking supplements. Here’s the thing though, when it comes to taking supplements, you can’t just walk into Whole Foods and grab any brand. I also don’t start a supplement just because some influencer is on Instagram pushing it. I’ve been around way longer than the influencers on IG. Today, I will share the supplements I take.
Tina, what should I take?
When I am with clients, I never push any particular supplement on them. Usually, they will ask me out of curiosity what my thoughts are on a specific supplement, or they’ll ask me what I take. Friends and family will reach out to me through text or email, asking me for advice and suggestions. I have done many blog posts on supplements over the years, and when I look back, and what I was taking and compare to it what I take nowadays, the lists are that different.
What are supplements
Supplements are vitamins, minerals, herbs, enzymes, amino acids, Usually, you take supplements either by capsule, pill, liquid or dissolvable. Supplements are used in addition to eating healthy. For example, you may take specific supplements to help with ailments such low levels of vitamin D, so you would supplement with vitamin D.
Why you should take supplements
There are so many benefits to taking supplements that I couldn’t imagine NOT taking them daily! I truly feel the difference when I don’t take them.
Even when I was a vegan (pre-Sasha), I took lots of supplements. I used to eat nothing but greens and fruits, like tons, but since the soils where our fruits and veggies come from isn’t as rich in minerals the way they once were, I want to make sure that my family and I are supplementing.
How many times have you overcooked your veggies? Over steamed, over baked, you know what I mean. When that happens, you can kiss the nutrients in those veggies, goodbye! When it comes to fruits, I make sure they are 100% organic, but I also make sure to eat what is in season for where I live. As for veggies, I’m the same, but for me personally, eating raw vegetables over and over, kills my stomach, so again, supplementing is the way to go so I know I’m getting the minerals and vitamins I need.
If you’re like me, you’re a busy mom. Who has time to actually sit and eat three or four peaceful meals at the table like you have all the time in the world? I never eat lunch. Well, I do eat lunch only on the days I don’t work out, which is once or twice a week. If you are grabbing a protein bar or a coffee as you skip out the door, you are most likely NOT getting enough of the supps you need daily.
Are you under any amount of stress? Ha, these days who isn’t, right? I only have one little one at home. I can’t imagine the chaos the moms’ of four or five little ones at home. You don’t need me to tell you about the toll it takes on your body. If you or one of your littles gets sick a lot, gets colds a lot, you and or one of your littles most likely has a weak immune system. This is where taking the right supplements comes in! Don’t wait until December to take them and expect not to catch a cold from someone. Supplements should be taken daily, just like brushing your teeth.
When was the last time you looked at where your produce comes from? If I’m at Whole Foods, I go for the organic and local produce. Who knows how long our veggies and fruits have been sitting before they even got delivered to our store? The longer your food sits on the store shelves, the less valuable it is to your body.
Time to share my supplement list
Here is a list of what I take, when I take it and how I take it. Everything I take is for a specific reason. I am forty-seven, almost forty-eight. What I take may be different for someone who is ten years younger or different from what someone with osteoporosis would need. I’m extremely fit and eat 99% clean, and I don’t drink alcohol unless my husband or daughter drives me crazy (joking).
**Please note, I am not a doctor. While I may share what I take, you should always consult your doctor first.
The supplements I can’t live without
In the morning:
Quinton (seawater)– On an empty stomach always.
I break open two ampoules into a small glass as soon as I open my eyes. You’ve read my blog on this one.
Seed Daily symbiotic Pro-biotic (women)– I take two immediately after my seawater. I take two capsules every morning with a glass of water. I prefer warm water. By far the best probiotics I have ever used.
After Breakfast:
Garden of Life- Multi V for women over 40– Bottle says 2 capsules twice a day, but because I take so many other vitamins, I only take 2 after breakfast
Metagenics D3 5000 iu’s Vitamin D– I take 1 soft gel per day from September through May.
Bioastin Hawaiian Astaxanthin– I take two soft gels per day. Super antioxidant. Amazing for your skin hair nails, heart health and endurance. I’ve read that it may even help with cancer treatments in the future.
Reserveage- Lipid Beauty Complex- 3 soft gels after breakfast and 3 before bed. I don’t think we can ever have enough collagen supplements! This is for skin, hair nails, etc.
L-Theanine– 1 liquid soft gel after breakfast and 1 before bed. This is an amino acid. I take it to reduce anxiety. I use it at night to fall asleep faster. It won’t work like a sleeping pill because it isn’t a drug. It will relax you. If you want to learn more about it, read this article.
Supplements for muscle repair, growth, and recovery.
I sware by Nutra Bio. I love everything this company stands for! After you read my supplement list, read, and understand why I love their products. No, I’m not endorsed. I’m not an affiliate either. I just genuinely love a company that doesn’t compromise in any way!
Creatine-
I take 5 mg. or 1 scoop with 16 oz. of water thirty minutes before I workout. I cycle creatine from September through December. From December through March I stop taking it. I start again in April using it every day until June. I’ll explain more about that in another post. By the way, women….you should be taking this too if you workout. It’s a naturally occurring compound produced in the body by the liver. You can also find it in meat and fish. Creatine plays the role of energy production. Looking to lose body fat and gain some muscle? I used it twice while training for half marathons, and let me just tell you, my runs were great, never exhausted or felt muscle fatigue.
BCAA– This is a powder that I use 1 scoop of and mix with my creatine. I use this for muscle repair recover and growth. I also use it to halt the carb cravings. This is a powder you mix with water and can drink all day.
Pre-Workout– I use 1 scoop of this powder in about 10 oz. Water about thirty to forty-five minutes before I am going to work out. This is the equivalent to 1.5 cups coffee. I like it with a lot of ice. Most days I don’t finish it, so I will save it in the fridge for the next day. I only drink this on work out days. When I drink this, I instantly become Super Woman! It makes me alert awake and focused! Enough energy to power through the toughest workouts!
Grass-fed Protein – this protein powder has ZERO garbage in it. It comes from Grass-fed cows. It’s light and your body absorbs it super quick! that is what you need after your workouts! I make smoothies with it, smoothie bowls, mash it into baked yams, stir it into oatmeal and I also make tons of different muffins pancakes and cookies with it!
Before bed
Magnesium – I take 2 capsules before bed along with my Melatonin. You supplement with magnesium because it is necessary for the metabolism of carbs, amino acids and fats. If you have stress or anxiety, magnesium may help. Your sleep quality may improve as well.
Melatonin melatonin is made in the pineal gland. It’s a hormone. I take this for sleeping. I take melatonin because it’s also a super potent antioxidant that helps fight free radicals. This stuff works and works insanely well, if taken properly. It’s great for men as well, since it may raise growth hormone levels. I take this as the sun is setting. You should take it according to circadian rhythm. I started with .25 mg on the dropper under my tongue. With Melatonin, more does not equal better. Start small, and after a week increase dosage. The most I ever do is 1 full dropper. I only use this on the weekends- Friday and Saturday nights, when I don’t have to wake up at 5:30am!
Reserveage Lipid Beauty Complex + L-theanine- See above under morning. All taken before bed exactly as I take in the am.
If you have any questions, feel free to reach out! Have a great day!
