I get a lot of questions around supplements--who needs them, why, and what ones!?
I'm here to help! At the top, I want to mention that the FDA does not regulate supplements, which means you don't really know what you're getting unless you do some of your own research. I can be helpful here! Labdoor.com is a great resource for checking in on your supplement safety if you're looking into a specific brand. Most brands will tout that they are "3rd party tested", which is a good start, but, do your research and see if you can find any information on labdoor, as well as checking with the BBB to see if any suits have been filed against the maker.
Another tip is to use examine.com. You can search general supplements, not brand-name, and find general information on what the benefits of the supplement are, the drawbacks, how it works, and other names the supplement is known as. This is really helpful if you're looking to include, or exclude, supplements in your regimen.
Also. Always check with your doctor. While a supplement may be safe, you need to make sure it's safe for you. If you take medication, I highly suggest getting in contact with your health care provider to see if there are any counter indications with the current medications you're taking.
So, what supplements should you consider taking? Well, that is going to be dependent on your goal, but, I can say that all of the women I coach tend to see better results, and enjoy their nutrition strategy when they include supplements as part of their practices.
Supplements definitely aren't just for bodybuilders, and I've noticed a big uptick in the general population supplementing now that Wellness is the new health term that people are engaging with. I think that is totally fine--and welcome! Supplements are meant to help you reach your required amounts, but it can also be the start of a new, healthy habit. I'll chat more about that but in the meantime, take a look at the figure below. Here is what you should look out for!
Most of the women I work with come to me expressing that they've bought into these types of supplements in the past, only to be left feeling like not only were they out money, but they were duped and lied to about what result this supplement was going to provide.
Let me give you a little guidance on what I think a good supplement stack looks like, generally.
Protein powder: Protein powder is a great way to help you reach your protein goals--not only is it portable, quick, and easy--there is so much variety now, you can really choose a flavor and texture you like. Protein powder can also be mixed into things other than water or milks (plant-based or otherwise) to up the protein content. I highly recommend finding a protein powder supplement that you enjoy!
Creatine: If you've never taken creatine, especially as a woman, I suggest you give it a try! Creatine is the most widely researched performance supplement, and it's safety and efficacy is well documented. Creatine helps you perform and recover, in simple terms. Don't let the potential of a little bloating (that will go away!) deter you from giving this a try--it's worth the recovery benefits, alone!
Digestive Enzyme: A lot of the women I coach come to me asking about probiotics--I'm a big fan of both Prebiotics and Probiotics, but, a lot of the time my clients are having digestive discomfort because they're not breaking down fats, carbs, and proteins well, not because their gut microbiome is in need of more probiotics. This is where a digestive enzyme will really help!
Vitamin D: Vitamin D is a must for those of us that live in the Pacific Northwest, but I have also seen many of my clients who I work with in other parts of the US gaining positive benefits from supplementing with Vitamin D. Hello good mood!
Fish Oil: Omega 3 and Omega 6 are important to include in your diet, and as a whole, we get more omega 6 than omega 3. Supplementing with a fish oil pill will help you meet that Omega 3 requirement, which supports your immune system and heart.
That's it!
Pre-workouts, BCAAs, greens powders, fat burners--as I mentioned above, if it doesn't harm your health and helps you start a healthy habit--use these supplements! But, you'll see that they didn't make my "must haves" list, because, you really don't need them.
While you may not *need* a greens powder, or a turmeric latte blend to get you to your goal, if it's part of a self-care routine you're building; I fully support using those types of supplements to create a habit, and enrich your experience as you find what not only works for you, but feels good for you.
As a reminder! If you can afford it, it's not harming your health, and you're not putting expectations on the supplement to do the work for you--then GO for it!
Otherwise, keep it simple and enjoyable.
If you have any questions about supplements, please feel free to reach out! I would be more than happy to give you some guidance and advice!
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