Run Down On Supplements

The rundown about supplements 

Supplements can be a useful tool when looking into your nutrition. There are many Benefits to taking them that will help you to a healthier versioned yourself. You also do not need to take ANY supplements to be healthy or help you lose weight. Everything beneficial that supplements offer can be found in food! If you are centering your nutrition around supplements than you are headed down the wrong path. Supplements should be use to do exactly that, supplements nutrients or minerals that you are lacking in. They should not be used to replace or be the source of your diet. Food quantity and quality should always be first and once you have grasped that you can look into supplements. 

The supplement industry is not regulated by the FDA meaning that company’s can say and put in whatever they really want without having scientific claims to them. Supplement companies have great marketing, trust me I’ve wanted to buy them all. They all seem like if I take them I will be transformed instantly to what my goals are. That is not the case at all. Most of the supplements are over priced and under deliver, and even more so if your nutritionist not set up the way it should be. Supplements can be used to help you and can be very beneficial to your overall health. Western American diets are deficient in a lot of things our bodies need, that’s where supplements come in. Here are a list that I recommend when looking for supplements. I’ll note them as a must have or some you might consider to try out.

-Fish oil

Our diets are deficient in omega-3’s and getting a good amount of omega-3’s in your diet will help inflammation, joint health, and gut health. This is a mush have supplement. 

-Vitamin D 

This will help with your immune system and helps with energy. This is a must have supplement and it can come with the fish oil 


We are deficient in magnesium in the foods that we eat. Magnesium will help with muscle restoration and lower inflammation. It will help you process calcium in the body. This should be taken at night because it helps calm you and put you in a deeper sleep. This is a must have supplement. 


If you seem to be always really stressed and your body is at a constant state of fatigue, taking adaptogens can help the hormone levels in your body. These are herbs such as ginseng, maca root, ashwagandha, turmeric, rhodiola, licorice root, and many others. These are all plants or roots that grow in harsh environments so they help your body adapt to stress. This is a supplement you should consider but you don’t need to take them. 


Gut health is one of the most important things you can take care of. It is the cause of inflammation, immune system, energy levels, and even weight loss problems. Taking a probiotic can help regulate your bacteria and keep your gut healthy. This is a must have supplement. 

-Vitamin c 

The more vitamin c you can get the better! This has been shown to help with hormone levels and overall energy. Sometimes getting this from food is not enough. This is a must have supplement. 


This helps with overall strength development. This allows your cells to produce more ATP which your body uses as energy. This helps you have a higher output when lifting weight. This is something to consider if you want to increase strength. This is not recommended if you are trying to lose weight. This is a supplement that is not essential. 

-Pre Workout 

There are many different kinds of pre workouts and all of them are filled with chemicals that can be harmful to the body. My suggestion is to stay away from the crazy pre workouts and stick to something with caffeine. Your caffeine consumption should be limited to before 12pm. 

-Carbohydrate post workout mix 

There are many different types of carbohydrate supplements but you can find them for cheap on amazon. This should be used only after exercise and only if you are having trouble getting in your carbs for the day. This helps muscle restoration and helps your nervous system calm down after training. 

-Protein powder 

You can get all the protein you need from food but sometimes it can be hard to get the right amount if you haven’t planned out your day or you are on the go. Protein powder can help a lot. Look for a grass fed whey protein that does not have a lot of fillers in it. 30g a serving is a good place to start. 

With all these supplements the most important thing will still always be your diet. If food is not considered than you are just wasting your time and money on supplements that won’t do much for you. Don’t be fooled by your local supplement store, they just want to sell you some product. Food had everything you need in it but look for these supplements to help you along your way. 

If you have any questions of supplements or types of brands you should use, please reach out to me. 

Andrew Coleman