Supplements That Are Worth Your Money And Ones That Aren’t
Before I start this, I want to preface it with the fact that this will be backed by some science but also backed by my personal experience, my clients experiences, and also listening/reading a lot of holistic practitioners. Also, DISCLAIMER - I am not a doctor so if you are taking medications I would advise consulting with your GP before starting any supplementation that I will be listing below.
Ok now that the boring stuff is out of the way let’s get into the good stuff... Supplements!
What are supplements?
Just as the name suggests, supplements should SUPPLEMENT what you aren’t getting out of your diet. You might not be getting certain vitamins and minerals due to the below:
- Malabsorption of nutrients due to Crohn's, IBS, or inflammatory bowel disease
- Food intolerances
- Food preferences (e.g. vegan or vegetarianism)
- Poor diet
- Poor food supply e.g. the veggies at the supermarket are old and lose nutrients
- Menstrual cycles can zap your body of nutrients such as iron and folate
- You're pregnant or breastfeeding and require more nutrients
- Your body requires more due to your lifestyle e.g. lots of exercise, excessive alcohol drinking...
… you get the picture.
There are so many reasons why you might be deficient/need more nutrients. This is where the wonders of supplements can help!
So below I am going to list the supplements I recommend everyone take, even if you have a balanced diet. But why? Because these days, not only are we eating more processed nutrient deficient foods, but our fruits, veggies, and whole grains don’t have the nutrients that our grandparents' food used to have due to over-farming and poor soil quality. So, you can eat spinach till you turn green but you ain’t gonna get the amount of nutrients that you need, or the amount of nutrients the spinach USED to have back in the day.
Magnesium is the POWERHOUSE mineral. Magnesium is needed for over 300 enzyme processes throughout the body! As someone who has experienced a magnesium deficiency that ended with me having to go to hospital… yes hospital, crazy I know! I recommend EVERYONE take magnesium. Here is the list of symptoms I had when I was deficient in this powerhouse of a mineral.
- heart palpitations
- extreme fatigue
- internal tremors
- tingling down my arms
- muscle spasms and twitches
- hearing my heart beat through my ears
- insomnia (e.g. why am I awake at this time, I have work early 😑).
Over 80% of the nation is deficient in this mineral. Scary, right? You could be tired and fatigued, not just from the kids, but from not having enough magnesium!
Here are lifestyle choices that stop your body from absorbing it and why your body needs more of it in your foods:
- Drinking dark cola drinks (due to the phosphate in these drinks)
- Having a vitamin D supplement
- Heavy training
- Coffee (shock horror!)
So which is the best magnesium to take?
Magnesium Glycinate is the best form as your body absorbs more of it than others. I found this type helped me the most with my symptoms. I also recommend one with different forms of magnesium such as Fusions Magnesium Advanced blend. (https://www.fusionhealth.com.au/products/magnesium-advanced)
BUT don’t take too much of the blends as too much magnesium can cause diarrhoea.
Which brings me to my next point: magnesium is GREAT for constipation as it relaxes your colon. Trust me, I found that out the hard way…
Other benefits of magnesium are listed below - thanks to fusionhealth.com.au for this amazing list of benefits.
- Relieves tired muscles, muscle cramps and mild spasms
- Reduces excess nervous energy
- Relieves sleeplessness
- Supports cardiovascular system health
- Aids muscle performance during exercise
- Supports healthy muscle contraction and relaxation
- Helps maintain electrolyte balance after exercise by compensating for magnesium depletion from sweating
- Supports normal cellular energy production and physical endurance when dietary intake is inadequate
- Supports neuromuscular function and bone health
- Supports glucose metabolism in healthy people
- Helps relieve premenstrual syndrome tension, such as mood swings, irritability and breast tenderness
We need a magnesium appreciation day… Ima work on that!
FISH OR KRILL OIL
You would've guessed this was coming, right? Let’s be honest with ourselves for a minute, how many times a week do you eat the following foods:
- Fish and other seafood (salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds ( flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil)
Yeah I thought so lol. No judgements here! I am just as guilty as you! Which is why I take an omega 3 fish oil tablet everyday!
What is it and why do I need it?
Fish/Krill oil is a source of omega-3 fatty acids, a type of polyunsaturated fat that supports general health and wellbeing. EPA and DHA are omega-3 fatty acids that are found in fish oil.
Consuming these regularly supports heart and cardiovascular health, maintains healthy eye function, and reduces mild joint inflammation and reduces the symptoms of mild arthritis. It also helps to maintain healthy blood fats, supports brain health, and cognitive function.
Ensuring an adequate intake of omega-3 DHA during pregnancy is important for the normal development of baby’s brain, nervous system, and eyesight.
The body does not produce omega-3. We get them from the foods we eat, mainly fish. If you don’t eat fish 2-3 times a week, fish oil supplements are another rich source of omega-3.
For adults, the Heart Foundation recommends consuming between 250 and 500mg of EPA and DHA every day – or in other words, between 1750 to 3500mg per week.
You can achieve this by eating the recommended two to three serves of oily fish every week, or supplementing your intake with a good quality fish oil or krill supplement - which is what I do!
But how do I pick a good one?
When looking for a fish or krill oil supplement be sure they contain EPA and DHA — the most important types of omega-3s. On the back you’ll read that EPA and DHA is around 320 mg - which is normal for a supplement and what you should look for.
Fish or Krill?
Krill oil appears to increase the Omega-3 Index at double the rate of normal fish oil capsules, according to studies by Backes et al (2014). This is important in how it is absorbed and incorporated into tissues. You may be able to get away with taking smaller, and fewer, krill oil tablets if you decide to buy them over fish oil. But remember to consider the cost per gram of EPA and DHA. Usually krill oil pills cost more than regular fish oil pills.
But again, krill oil is naturally low in contaminants and contains a potent antioxidant, which are important for fighting off free radicals in the body that attack healthy cells.
Be aware of “omega” supplements, which may contain omega-6 and omega-6 fatty acids. We tend to get plenty of omega-6 types of fatty acids in our regular diet so it isn’t necessary to supplement them. An omega-6 to omega-3 ratio that is too high may contribute to excess inflammation in the body, potentially raising the risk of some diseases. So with everything in health it’s all about that BALANCE.
B VITAMIN COMPLEX
If you’re still reading, well done. I’m proud of you for getting this far. So I’m going to keep this one short and sweet because I still want you to be here for the supplements that AREN’T worth your money.
B vitamins do SO much for the body and being deficient in them can cause havoc to your health and wellbeing. And as I mentioned above, our foods these days don't have the same nutrient profile as they used to so that's why I supplement.
As the building blocks of a healthy body, B vitamins have a direct impact on energy levels, brain function, and cell metabolism. Vitamin B also helps prevent infections and helps support and promote cell health.
I take this one - https://www.blackmores.com.au/products/executive-b-stress-formula. It also has stress herbs in there which never hurt anyone.
SLIM MAMA SHAKE!
It would be rude not to mention my baby the Slim Mama Shake. Our Slim Mama Shake is the perfect on-the-go meal replacement shake, formulated for weight loss and designed for busy mums. We’ve added COLLAGEN for hair, skin and nail health, as well as vitamins, minerals and fibre to keep you regular and to support any nutrient deficiencies you may have and not even know of!
The shake can be supplemented as breakfast or lunch, or BOTH to get the results you need to feel healthy, energised, and vibrant again! We also include a Free Slim Mama Co Weight Loss Guide with every purchase which includes a meal plan, snack ideas, portion guides, and recipes!
Supplements I DON’T recommend
I’m just gonna list them to make life easy for you
- Garcinia Cambogia. If you haven’t heard of this one, I’m glad! Garcinia is a pumpkin-shaped fruit which is native to Indonesia and is usually used for flavouring purposes. There have been claims that it reduces new fat cells and reduces emotional eating. I wish! There has been no detailed study proving its weight loss properties. Just folklore. Save your money and don’t buy into this one… no pun intended.
- Colon cleansers. Fun fact - your colon can cleanse itself with a high fibre diet and water.
- Fat burners. These can actually be dangerous because they’re stimulants and raise your resting heart rate and alertness. They can also have adverse effects on your adrenal glands too - by making them work harder it can lead to adrenal fatigue, which means saying goodbye to any energy you have left throughout the day.
- Detox pills and potions. We were actually born with this amazing organ called a liver… can you guess what it does? Helps detox the body *and the crowd goes wild*. Your liver represents the human body's primary filtration system. It converts toxins into waste products, cleanses the blood, sorts out medication that you may take, and metabolises nutrients to provide the body with some of its most important nutrients. So don’t waste your money buying detox supplements. Just support your liver to do its thing by eating a balanced diet, drinking water, exercising, and reducing alcohol intake.
There you have it. I hope you enjoyed todays blog. Big shout out to Morgan for this suggestion. If you have any topics you want me to write about send them my way - firstname.lastname@example.org.Did you know we are on YouTube! Watch the episode about my magnesium defiency below. Subscribe to our YouTube channel for more!