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My Vitamin and Supplement Regimen

May 14, 2014


First let me begin by saying that in the above picture, I left the "e" off of supplement. However, I am too lazy to redo the whole picture so that's that. I list my weekly nutrition and training plan, but never list my vitamins and supplements. I have had a lot of people ask me what I take, so I thought I would share with you guys what I take and why. I also have to add, please do not mirror me without researching and consulting your doctor and/or nutritionist. I do not know your body and your consumed medications like you do, so it's important to educate yourself before purchasing something like this.

BCAA's - Why?
I have one scoop of BCAA's when I wake up in the morning. I normally take these in the form of a capsule, but I tried it as powder this time. I will not do that again. I take BCAA's because I exercise so hard and run around all day at my job, in heels. There are so many benefits to "branch chained amino acids" (BCAA's) Multiple studies conducted in many different institutions across the world have concluded that BCAA's help with muscles soreness, improve training - especially when one is fatigued, play important role in energy and muscle production during exercise, and trigger protein synthesis and inhibit the breakdown of muscle cells. 

Lipo 6X Black (Hers) - Why?
I do not like "pre-workout" powders. I would rather take a capsule before I workout and drink a glass of water with it. I do not like any powdery supplement crap when I am drinking water. I think because I love plain water so much. I can't believe I ended up buying BCAA's in powder form, but I wanted to see if I felt my body absorbed it better. I digress. I take one of these pills before I workout on days that I feel I really need it. This is considered a "fat burner", but please do not let the label fool you. What this really does is elevate your heart rate, and internal thermogenic levels so you are able to train harder and faster, thus burning more calories. It will do nothing for you if you eat poorly and do not get proper exercise. I do not want to get dependent on pre-workouts, so I rarely take it. I take BCAA's, glutamine, and a B12 injection - all vitamins and natural forms to assist with my energy levels. This is kind of a "last resort" thing. It is the only source of caffeine I get as well; I do not drink diet soda's, coffee, or tea. If you are considering purchasing this, be careful, it is a strong product. Nutrex is an incredible supplement company, but it is very strong. 

Fish Oil - Why?
I take 1 fish oil with breakfast and 1 one for dinner. Studies have shown how wonderful fish oil can be for you. I use it for heart health. My family has a long line of cancer and MS. Thus I try to do everything I can to ensure I keep myself as healthy the natural way as I can. I read on Women's Health that taking omega-3 supplements (fish oil) can help slow the body’s aging process by lengthening telomeres that often shorten with age.I have also read that it helps with depression and ADHD, can lower blood pressure, and reduce pain and swelling. I do not eat any type of fish or seafood at all, so I take the supplement for nutrients that I may lack from not eating it. 

Food Based Multi-Vitamin - Why?
There are big debates on multi-vitamins. Does one urinate most of them out or does the body actually absorb and use it? I believe it is a little of both. Because I am still trying so hard to loose weight and I am on a restricted diet, I take these "just in case" to supplement any missing nutrients my body may be missing from food. Food is always the best place to consume vitamins, but if you are lacking in that, a multi-vitamin can help. I take two of them in the morning with breakfast.

Glutamine - Why?
This supplement is essential for me, again because of the way I train and my job. I love being pushed to my absolute limits when I work out. Exercise is without a doubt my favorite hobby. If only I was as passionate about clean eating, I would be set. Oh well, one step at a time.  Anyways, during intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal. It also assists with strengthening ones immune system - Glutamine is a primary energy source for the immune system. I take 1 in the morning when I wake up (with my other BCAA's) and two after I finish working out. If I do not train on a certain day, I take 1 in the morning and 1 in the evening. Glutamin is a BCAA and the most important one for anyone who trains hard and/or bodybuild's. 

Cranberry - Why?
As a woman, this is for my va-j-j health. Cranberry keeps "down there" (I feel like I am 10 writing this) happy and healthy. It prevents UTI's, and I have also read that it can help with dental hygiene. I take two of them with breakfast.

Biotin - Why?
I live, breathe, and swear by Biotin. I take 1 vitamin (10,000 MCG) every morning with breakfast. It truly makes a difference. It makes my nails grow fast and strong, it prevents my hair from rarely ever falling out (I color my hair a lot), and it is great for one's skin. 

B12 - Why?
I do not take B12 in the form of a supplement, I receive it in the form of an injection. I do this so the vitamin absorbs directly into my blood stream. I receive 99% of the supplement that way verses consuming it via mouth. I have been regularly getting B12 injections from my doctor for about 6 months. The difference is astounding. Vitamin B12 does not cause weight loss, contrary to popular beliefs and myths out there. What it is does do is help stabilize energy and stress levels. Resulting in hopefully better food choices and harder workouts, since one does not become so fatigued or tired. They make a huge difference for me! I get an injection 1-2 times a week at my primary care office. I previously received them at a weight loss center, but now my insurance covers them so I opt to go there. 

I take avoid taking pharmaceutical anything at all costs, not even so much as Motrin for a headache. Thankfully, I rarely ever get in sick or have headaches, so I feel that a clean diet, good exercise, and my supplement regimen really works for me. The exception is my RLS, I take medication for that because "natural" ways weren't working so well for me. However, I consume the smallest dose possible. It's all about doing your research, consulting a doctor, and learning your body. What are some of your essential vitamin and supplements? Why? 

Today is the last day for the giveaway! There are lots of fun ways to get multiple entries in as well! However, please note that all entries entered into this giveaway will be verified. The winners will be chosen at random using the hosting site (Rafflecopter) that is tallying the entries. After the entries have been verified, the winners will be shown on my blog entry on Friday, May 16th. Click here!


26 comments

  1. I don't take any supplements. If you were advise me to start with just two, which would you suggest? When it comes to lifting/strength/recovery? Thanks!

    ReplyDelete
    Replies
    1. Without a doubt BCAA's in the morning and Glutamine post training. Those are natural and essential for body and muscle repair!

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  2. I take an immense amount of supplements as well..
    I believe a multivitamin is a safe bet.. even if you pee at most of it.

    I never used to be a vitamin/supplement gal.. but it became necessary when I started working out super hard. You just need that little extra oomph.

    :)

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  3. fabulous - thank you for sharing! i take biotin and B12 and the B12 has made the most amazing difference, i cant even imagine. if it ever stops working, i will try the injections. i only take 1,000 MCG though, maybe i should up it because I haven't noticed a difference. Hmm, now I am considering fish oil & cranberry - not that there is anything wrong with 'down there' lol but it cant hurt i am sure. do you think the fish oil tablets taste fishy? do you have to take them twice a day?

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  4. I take vitamin C in the mornings for my immune system, vitamin D because my dr said I had to, and I have to give myself vitamin B injections twice a month. My vitamin B levels are "dangerously" low according to my dr and my body doesn't absorb it in pill or food form. Lucky me, huh? It is so funny you posted this today because I literally was about to email you and ask you what you take! I was thinking about adding a multivitamin to my mornings and ditching the vitamin C (since the multi should provide it).

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  5. Ive taken cranberry pills before and I always forget to buy them! I def. think I need to again though, especially living with the bf now.. haha

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  6. I would love to start taking a good supplement regimen, but I'm not really sure what I need. I want to start working out a lot harder and doing more throughout the day. Right now I am taking daily vitamin C to help combat this gross respiratory infection! I know that working out and eating right will definitely help me stay healthier though! My other half, who has his own arsenal of supplements and vitamins, NEVER gets sick! It goes through the whole house and he stays healthy as a horse. Ha ha!

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  7. What would you say are the most vital vitamins/supplements to take for fat loss?

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    Replies
    1. That is a great question Haleigh! I wish there was a particular vitamin that truly helped eliminate fat, but there isn't. I would suggest taking vitamin B Complex as that helps boost and stabilize your metabolism and energy levels, therefore you are able to efficiently use food as energy and have the ability to exercise. Then I would suggest Glutamine - it helps repair muscles and prevent soreness; all essential for good exercise and consistency!

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  8. I take a ridiculous amount of vitamins and supplements each day, I'm lucky that I am someone who isn't bothered by pill taking. I just throw the whole handful in haha. The right regimen truly makes all the difference!

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  9. I love powder BCAA's but I only take before long training workouts when I'm lifting. I take biotin, b12 in pill form, l-glut amine, omega 3 and flaxseed oil.

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  10. Cranberry is also good after a night of drinking as it aids the kidneys 😊

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  11. Thanks for spelling it out! Now that baby is out I need to hit it hard and I'm out of habit! I feel out of the loop on what is healthy for weight loss.

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  12. Thanks for explaining each of your supplements!

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  14. " I use it for heart health." - We are on the same page here. This is what I'm telling my friends when they asked my why I'm taking a heart supplement. Although I don't have a serious heart condition, I do want to keep my heart in check and part of it is taking supplements. My doctor recommended Cardiamin from Nephroceuticals since it is pretty complete in terms of good compounds.

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