• Our top 3 Supplements for Health and Fat Loss

    Fish Oil

    What does it do?

    Widely agreed on as the most important supplement out there. The list is long, but we’ll try to condense it.

    Fish oil contains essential fatty acids EPA and DHA which are incorporated into the outside layer of all the cells in your body. Essentially allowing better signaling between cells, and the body to burn fat stores for energy rather than relying on glucose from carbohydrates.

    Fish oil also improves insulin sensitivity (our ability to regulate blood glucose) and metabolic rate.

    A high quality fish oil rich in omega 3’s will also offset inflammatory effects of processed vegetable and seed oils (no they aren’t good for you!).
    Practically, this means less stress, better hormone balance, improved brain function, and lower risk of degenerative brain diseases.

    Why do we need to supplement it?

    Our lifestyle has changed over time (centuries) especially in Western culture, and we are getting less and less omega 3’s. It is said that an ideal ratio of omega 3 to omega 6 in our diet should be 1:3 or 1:4. Many diets these days are 1:20, or worse.

    How much do we need?

    Aim for 1-3 grams of EPA and DHA daily.

    Recommended Brands?

    There are tons of brands out there, and many good ones to choose from. The most important thing to do is look at the capsules and then look at the content of each capsule.  If it’s not EPA or DHA then you’re paying for filler.

    (credit: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1500/Top_Five_Supplements_Everyone_Should_Take.aspx)

     

     

    Magnesium

    What does it do?

    Magnesium is involved in over 350 enzyme systems that regulate biochemical reactions in the body including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation, heart function, temperature regulation, sleep quality, and the list goes on.

    Why do we need to supplement it?

    We do get magnesium from our foods and water, however with agriculture becoming much more industrialized the result is that over time our soil has less and less magnesium content and thus our vegetables have less magnesium than they did years ago.

    How much do we need?

    The daily recommendations vary depending on age and gender.
    Adult males – 400-420 mg
    Adult females – 300-320 mg

    The recommendations for children are considerably lower.
    1-3 – 80 mg
    4-8 – 130 mg
    9-13 – 240 mg

    Recommendations also go up about 50 mg when pregnant.

    (credit: http://www.webmd.com/diet/supplement-guide-magnesium#2-3)

    Recommended Brands?

    Look for magnesium in chelate form, rather than oxide.

    8 Signs you need Magnesium 

    1. Trouble sleeping
    2. Muscle cramping or excessive soreness
    3. Overwhelmed by stress
    4. Depression
    5. High blood sugar or pre-diabetic
    6. High blood pressure
    7. Trouble focusing
    8. Poor digestion or constipation

    (credit: http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1335/Eight_Signs_You_Need_More_Magnesium.aspx)

     

     

    Vitamin D

    What does it do?

    -helps the body absorb calcium

    -helps muscles, nerves, immune system function properly

    Why do we need to supplement it?

    Yes, we can get Vit D from sunlight, but we live in Canada. The likelihood of being deficient in Vitamin D is quite high, especially between October-April. Recently the recommended amount of Vit D has increased significantly.  For adults from around 1000 iu to 4000 iu.

    Vit D is a fat soluble vitamin, and can be toxic in high quantities; however it is thought that those levels could be around 20,000 iu for a sustained period of time.

    How much do we need?

    Depends on age, mostly.  For adults the recommended amounts are up to 4000iu.  However for infants only around 400iu.  If you’re looking into this for your children, do some quick research.

    Recommended Brands?

    The upside is Vit D is pretty cheap, readily available, and really brands don’t matter quite as much as the other supplements mentioned above.

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