What Supplements You Should Take?

Your best source for optimal nutrition is through a whole food based diet. Supplements are, however, a very important component to a healthy fitness regimen. Even if you eat a diet high in nutrients such as organic fruits, vegetables, protein and good fats, we still face oxidative stress from the environment and from physical activity and we become deficient in important nutrients.

Supplements help support muscle development and recovery, increase your energy, and can help your body function at its best. Here is a list of basic nutrients I recommend for my clients.

Multivitamin- A good multivitamin is a great place to start. If you don’t want to take a variety of different vitamins, you should at the very least take a good multi-vitamin every day. There are many good multi-vitamins out there, I personally recommend Thorne.

Omega-3 Fatty Acids
- The benefits of Omega-3’s are significant. They help both mental and physical health. They help prevent many different diseases or the progression of diseases such as autoimmune, certain cancers, and heart disease. One of my favorites is Pharmax Fish Oil.

Magnesium- Depression, exhaustion, asthma, diabetes, and anxiety are all symptoms of insufficient magnesium levels. Magnesium helps to control blood sugar and cravings. I like Calm Magnesium.

L-Glutamine- It is vital for repairing muscles after working out, speeds up wound healing, increases growth hormone levels, and is very successful at healing leaky gut. I recommend GI-Revive by Pepzin GI

Vitamin B- Vitamin B increases energy and body fat loss. A good B-complex from your local health food store will do.

Vitamin C- Not only does this vitamin boost your immunity, it also helps your cardiovascular health, prevents prenatal health problems, promotes eye health, and can prevent wrinkles.

Please note that if you are on any medications, some supplements can interact with medications. Always consult with your physician before you take any supplements.

-Rachel Russell


  1. Do you take vitamins on top of the daily vitamin. What if the daily vitamin already has 100%DV of vitamin B?


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