Just like Nelly said oh-so-wisely: “It’s getting hot in here.” I’m currently in Bodrum, Turkey. My hometown…And the weather is all-sun no-fun degrees probably around 40 C (105 F). I am having some quality family and friends time in the morning and in the evening, writing my book during the day while sipping through either a coffee or a mineral water. But here’s the thing: I’ve been able to comply with my 80/20 rule meaning that 80% of the meals in a week should be “good.” This is very difficult for a former obese trapped in Turkish cuisine. I’m not going to name the temptations, but if you are really curious I’m sure that Google will do the torture J Because I was so focused on writing the book, it has come to my attention that I missed last week’s blog post. So I want to make this one really good and applicable by talking about two of the supplements I use and why I use them.
1. Quality Multivitamin
It is true that I think every person should eat a nutrient-dense diet including vegetables of all colors like spinach, kale, purple cabbage, cauliflower, rainbow carrots, tomatoes, yams, sweet potatoes, blueberries; good fat like avocados, raw nuts and seeds, olive oil, butter, coconut oil and quality pasture-raised animal protein and eggs. However we are living in a world filled with work, stress, traffic, air and soil pollution, electromagnetic waves like wireless signal and Bluetooth, etc. and with that much “dirty information” present in our environment, I think a quality multivitamin is essential for optimal health. I am definitely not talking about the countertop multivitamins you find at Costco or Walgreens. Those multivitamins you find at your grocery store most likely contain things that you should not be ingesting and wrong amount of the things that you should be ingesting. This is why the most expensive thing I buy for my supplement cabinet is my multivitamin. I am currently using EXOS Elite Multivitamin made by the company Thorne Research currently sold for $60.00. It comes as a month supply and in two bottles. One of the bottles is Multi-vitamin Elite AM and the other is Multi-vitamin Elite PM. As you can guess, you take one serving (3 capsules) of the Elite AM with your morning meal and one serving (3 capsules) of the Elite PM with your dinner. Elite AM has nutrients in the right ratios to support daily activities and sustained energy throughout the day. Elite PM has nutrients for optimal recovery and quality sleep. Let’s look at some of these important nutrients in each bottle:
Elite AM has 5000 IU Vitamin A, 2000 IU Vitamin D3 and 200 mcg of Vitamin K (100 mcg of K1 and 100 mcg of K2). These nutrients are really important for gene expression, healthy Vitamin-D levels, and bone and tissue health. Elite AM also has the active forms of B-Vitamins like L-5-Methyltetrahydrofolate and Methylcobalamin that will help you have sustained energy and good metabolism. It also has 9 essential minerals such as magnesium, calcium, zinc, iodine and selenium in addition to other micronutrients like Curcumin Phytosome, Green Tea Phytosome and Choline citrate. It also has antioxidants Vitamin C and Vitamin E in good amounts.
Elite PM has most of the nutrients mentioned above with different amounts to ensure that your body gets these essential vitamins and minerals for optimal nighttime recovery. Especially for people exercising it has a little more zinc and magnesium than Elite AM, which will help you get more return from the training session in addition to Magnolia officinalis extract and Phellodendron amurense extract.
If, for some reason, you do not like to get this product, I have also looked at Complete+Detox by the company BodyHealth. This product retails at $57.95 and includes more nutrients like CoQ10 and some antioxidants. It is also a good idea to mention that they are tablets instead of capsules.
For more information about Complete+Detox you can check out: https://www.bodyhealth.com/products/complete-detox
2. Fish Oil
Even though I eat at least 5 meals of seafood a week including wild-caught sardines, tuna, salmon, oysters, anchovies and mackerel, I take 2 grams of fish oil every day. Fish oil is proven to show anti-inflammatory effects and it also enhance cognitive performance. There are some important factors to take into account while choosing the right fish oil supplement. It has to come in a non-transparent or dark bottle because the sunlight can actually oxidize the fish oil and diminish its beneficial effects. It should also include an antioxidant agent like Vitamin-E, simply because fish oil is a type of unsaturated fat and it can get oxidized over time. Vitamin-E helps the supplement not to get oxidized and makes sure that the fish oil you get is not rancid. EPA and DHA content of the fish oil is also significant with a ratio close to 2:1 seems to be optimal for absorption and good conversion of these fatty acids to each other. The fish oil supplement I use is omega 3 fish oil by the Vitamin Shoppe. It has 1100 mg of fish oil concentrate while including 600 mg of EPA and 240 mg of DHA. It also has 19 IU of Vitamin-E for additional antioxidant support. The product does not contain citrus, dairy, gluten, sugar, soy, corn, salt, starch, wheat, artificial colors or flavors, yeast and it is sourced from sardines and anchovies. It is also currently ranked as #7 and #2 on Labdoor (a website that ranks supplements according to their lab testings with no support from companies) for quality and value ranking respectively among 52 different fish oil supplements. This is probably the best supplement when it comes to price-performance, but you can also check out the other high quality fish oil supplements at Labdoor’s page at:
I currently take other supplements and I promise to write about them in future posts, but these two, in my opinion, are the most important ones of all. Please take a look at them for yourselves, assess your situation, maybe consult with your doctor and consider taking these supplements. Peace!