Still taking that Multivitamin that they would love for us to think we need? Don’t worry its not your fault you think you need it, they drilled it into our heads since we were kids that we needed it. I mean, I don’t remember one day i missed my Flintstone chewable. Hell grape was my favorite flavor.
I’m not a huge advocate of supplements anymore. I was during my late teens and early twenties, but since I’ve given up mass supplementation (no preworkout, no multivitamin, no protein shakes, no antioxidant pills, etc etc) I’ve had my best gains in the gym. Granted I’m not telling anyone to not take supplements, I’m just making you aware that everyone’s situation is different and each of our body’s have different needs. The biggest factor here to keep in mind is that vitamins in large quantities are toxic to the body. The body has to process those large quantities of vitamins, just like it processes everything else (alcohol, food, free radicals, and the everyday toxins we breathe in all the way to the dirt and dust we ingest through the air). Late in 2013, 3 major papers released by researchers from different teams at different locations all knock down the research from the advocates of the once per day multivitamin. Together they all stated that multivitamins do nothing to reduce the risk of diseases and/or loss of cognitive skills. Linus Pauling was the renowned chemist that despite having his claims disproved in the New England Journal of Medicine, was an outspoken advocate of taking high doses of certain vitamins in order to “cure virtually disease known to man.” Like the old saying goes……..If it sounds too good to be true, it probably is.
Now, enough of me telling you what not to do and let’s get started on a more strategic approach to vitamins and mineral supplementation. A simple blood test from your doctor will tell you where you are deficient. For example, according to the Journal of Nutrition, about 70% of americans are lacking Vitamin D. Guess what people, Vitamin D is free, just have to spend some time in the sun. Not such an easy thing to get done for lots of people with day jobs, so a supplement would be a good idea in this case. Vitamin D3 (cholecalciferol) is the type of D3 you want to supplement with, its the exact same form as the one made by the body from sunlight, as opposed to the cheap forms sold in many supplements (such as D2, which is considered not very available for use in the body). Keeping Vitamin D levels up keeps the immune system functioning efficiently as well as fight off heart disease and some forms of cancers.
One study shows that almost half the population is lacking Magnesium. A deficiency in this can cause insomnia, anxiety, and high blood pressure. Green veggies, dark chocolate and whole grains are high in magnesium. If a supplement must be taken for dietary reasons then a slow release form is the way to go.
Now we come along to one of my favorite supplements (well not anymore since i’ve pretty much given up all beef and swapped it out with fish) the famous Omega-3, also referred to as DHA and EPA. The laundry list of benefits that are gained by getting proper Omegas into your system is too long to get into. Whether is be for heart health or to keep insulin levels stable after meals, Omega-3’s are ESSENTIAL in my book when it comes to nutritional needs. Now the best way to not have to take supplements is to just keep an eye on what you are eating. Make your plate colorful, a colorful meal basically translates into a nice nutrient dense meal. Making smoothies or “juicing” is a surefire way to make sure you are getting nutrients if you normally don’t like to eat those foods. My only recommendation there is that instead of skipping a meal and having a smoothie, but to drink it throughout the day instead of just downing it in one shot.
Never miss a post from Spike!
Follow him at www.SpikesFitnessSchool.com or email
[email protected] [email protected]
I’m not a huge advocate of supplements anymore. I was during my late teens and early twenties, but since I’ve given up mass supplementation (no preworkout, no multivitamin, no protein shakes, no antioxidant pills, etc etc) I’ve had my best gains in the gym. Granted I’m not telling anyone to not take supplements, I’m just making you aware that everyone’s situation is different and each of our body’s have different needs. The biggest factor here to keep in mind is that vitamins in large quantities are toxic to the body. The body has to process those large quantities of vitamins, just like it processes everything else (alcohol, food, free radicals, and the everyday toxins we breathe in all the way to the dirt and dust we ingest through the air). Late in 2013, 3 major papers released by researchers from different teams at different locations all knock down the research from the advocates of the once per day multivitamin. Together they all stated that multivitamins do nothing to reduce the risk of diseases and/or loss of cognitive skills. Linus Pauling was the renowned chemist that despite having his claims disproved in the New England Journal of Medicine, was an outspoken advocate of taking high doses of certain vitamins in order to “cure virtually disease known to man.” Like the old saying goes……..If it sounds too good to be true, it probably is.
Now, enough of me telling you what not to do and let’s get started on a more strategic approach to vitamins and mineral supplementation. A simple blood test from your doctor will tell you where you are deficient. For example, according to the Journal of Nutrition, about 70% of americans are lacking Vitamin D. Guess what people, Vitamin D is free, just have to spend some time in the sun. Not such an easy thing to get done for lots of people with day jobs, so a supplement would be a good idea in this case. Vitamin D3 (cholecalciferol) is the type of D3 you want to supplement with, its the exact same form as the one made by the body from sunlight, as opposed to the cheap forms sold in many supplements (such as D2, which is considered not very available for use in the body). Keeping Vitamin D levels up keeps the immune system functioning efficiently as well as fight off heart disease and some forms of cancers.
One study shows that almost half the population is lacking Magnesium. A deficiency in this can cause insomnia, anxiety, and high blood pressure. Green veggies, dark chocolate and whole grains are high in magnesium. If a supplement must be taken for dietary reasons then a slow release form is the way to go.
Now we come along to one of my favorite supplements (well not anymore since i’ve pretty much given up all beef and swapped it out with fish) the famous Omega-3, also referred to as DHA and EPA. The laundry list of benefits that are gained by getting proper Omegas into your system is too long to get into. Whether is be for heart health or to keep insulin levels stable after meals, Omega-3’s are ESSENTIAL in my book when it comes to nutritional needs. Now the best way to not have to take supplements is to just keep an eye on what you are eating. Make your plate colorful, a colorful meal basically translates into a nice nutrient dense meal. Making smoothies or “juicing” is a surefire way to make sure you are getting nutrients if you normally don’t like to eat those foods. My only recommendation there is that instead of skipping a meal and having a smoothie, but to drink it throughout the day instead of just downing it in one shot.
Never miss a post from Spike!
Follow him at www.SpikesFitnessSchool.com or email
[email protected] [email protected]