Maintaining a healthy and fit lifestyle requires more than just a balanced diet and regular exercise. Supplements can play a crucial role in filling nutritional gaps, boosting performance, and enhancing overall well-being. Here are some of the best supplements to consider for a healthier, fitter you:

1. Creatine

Benefits:

• Increased Muscle Mass: Creatine helps increase phosphocreatine stores in your muscles, leading to improved strength and muscle mass.
• Enhanced Performance: It boosts the production of ATP, the energy currency of the cell, improving performance during high-intensity exercise.
• Faster Recovery: Creatine can reduce muscle cell damage and inflammation following exhaustive exercise, promoting quicker recovery.

How to Use:
Take 3-5 grams of creatine monohydrate daily, ideally after workouts. Consistency is key, so make it a part of your routine.

Recommended Brands:
There are so many great brands when it comes to creatine. The biggest thing is you just want to make sure the only ingredient is Creatine Monohydrate. Bodybuilding.com has a great signature creatine and then here is a list of some great ones on Amazon. This is the current brand I’m using.

2. Beef Organ Supplements

Benefits:

• Nutrient-Dense: Organ meats are rich in vitamins (A, B12), minerals (iron, zinc), and essential amino acids that support overall health.
• Improved Energy Levels: The high B-vitamin content supports energy production and reduces fatigue.
• Enhanced Immune Function: Nutrients like vitamin A and zinc are crucial for a robust immune system.

How to Use:
Follow the dosage instructions on the supplement bottle, typically 2-4 capsules per day, taken with meals.

Recommended Brands:
MK Supplements is the brand my husband and I both take. I love that their supplements all come in glass bottles and it’s a small family run business. You can use my code: CARRIEFIT for 15% off a one-time order or 25% off your first subscription then 10% off all subsequent orders. There are quite a few other great brands out there as well. Here are some I found on Amazon (including MK if you prefer shopping on Amazon)

3. Magnesium

Benefits:

• Muscle Function: Magnesium plays a key role in muscle contractions and relaxation, preventing cramps and spasms.
• Stress Reduction: It helps regulate neurotransmitters, reducing stress and promoting relaxation.
• Bone Health: Magnesium is essential for bone formation and calcium metabolism.

How to Use:
Take 200-400 mg of magnesium daily, preferably in the evening to aid relaxation and sleep.

Recommended Brands:
I love and use Umzu Magnesium because it has 3 forms of highly bioavailable magnesium in it. I also really like this magnesium because it’s a liquid form with liposomal delivery which enhances absorption. It’s also a great option for those that don’t like or want to take any more pills.

4. Electrolytes

Benefits:

• Hydration: Electrolytes like sodium, potassium, and magnesium maintain fluid balance and hydration.
• Muscle Function: They prevent muscle cramps and maintain proper muscle function.
• Enhanced Performance: Adequate electrolyte levels are crucial for optimal physical performance, especially during intense exercise.

How to Use:
Mix electrolyte powders or tablets with water according to the product instructions. Consume before, during, and after workouts.

Recommended Brands: Here is my full blog post on all my recommended electrolyte brands.

5. Collagen

Benefits:

• Joint Health: Collagen supports the integrity of cartilage, reducing joint pain and inflammation.
• Skin Health: It improves skin elasticity and hydration, reducing the appearance of wrinkles.
• Muscle Mass: Collagen contains amino acids that support muscle repair and growth.

How to Use:
Add 1-2 scoops of collagen powder to your daily routine, mixing it into smoothies, coffee, or other beverages.

Recommended Brands: I love Equip Foods Grass-Fed Collagen powder (use code: CARRIEFIT for 15% off). If you prefer a liquid collagen I love Primabiotic collagen which comes in really cute glass bottles and is bioavailable (meaning it’s more readily absorbed by the body). Use code: carrie10 for 10% off at Primabiotic. Ancient Nutrition is also another great high quality collagen with 10 different types and comes in yummy flavors like Strawberry Lemonade.

Check out the 5 recommended collagen supplements post from Michael Kummer for even more options! (PS. he just came out with an amazing collagen + colostrum supplement which I absolutely love and recommend!)

6. Colostrum

Benefits:

• Immune Support: Colostrum contains immunoglobulins that strengthen the immune system.
• Gut Health: It promotes the growth of beneficial gut bacteria and supports gut barrier function.
• Recovery: Colostrum aids in muscle recovery and reduces inflammation after intense exercise.
• More info on the benefits of Colostrum in my blog post here.

How to Use:
Take 1-2 teaspoons of colostrum powder daily, mixing it with water, milk, or smoothies.

Recommended Brands:
Wondercow is my favorite brand of colostrum. Another small family run business. They also have a really delicious colostrum creamer than you can put in your coffee (hot or iced. Check out my iced coffee recipe on Instagram.) You can get 15% off with code: CARRIEFIT at Wondercow.

After I wrote this post, MK Supplements came out with an amazing combo supplement that combines Colostrum with Collagen! It’s amazing because it has 2 of my recommended supplements all-in-one. You can save 15% off with code: CARRIEFIT on a one time purchase or 25% on your first subscription then 15% off each subscription after that.

7. Vitamin D3 (with K2)

Combining vitamin D3 with vitamin K2 can offer several synergistic benefits, particularly related to bone health and cardiovascular health.

Benefits:

• Bone Health: Vitamin D3 helps the body absorb calcium from the diet, which is essential for maintaining strong bones. However, vitamin K2 plays a crucial role in directing this calcium to the bones and teeth where it is needed, rather than allowing it to deposit in the arteries and soft tissues. This synergy helps optimize bone mineralization and density.
• Cardiovascular Health: Vitamin K2 helps activate proteins that regulate calcium deposition in the arteries, preventing calcification. By ensuring that calcium is deposited in the bones rather than the arteries, K2 can help reduce the risk of arterial stiffness and cardiovascular disease. Vitamin D3 supports overall cardiovascular health by maintaining proper calcium levels in the blood.
• Enhanced Effectiveness: Taking vitamin D3 and K2 together may enhance the effectiveness of both vitamins. D3 increases the production of osteocalcin, a protein that requires K2 for activation. Active osteocalcin binds calcium to the bone matrix, promoting bone health.
• Support for Immune Function: Both vitamins play roles in supporting the immune system. Vitamin D3 is known for its immune-modulating properties, while K2’s role in activating proteins may also contribute to immune function.
• Overall Health and Well-Being: Adequate levels of vitamins D3 and K2 are important for maintaining overall health, including supporting muscle function, reducing inflammation, and potentially lowering the risk of chronic diseases.

How to Use:
Take 1000-4000 IU of vitamin D3/K2 daily, depending on your individual needs and sunlight exposure. It’s best absorbed with a meal that contains fat.

Recommended Brands:
This is the brand my husband and I are currently using. I have some other brands on my nutritional supplements list on Amazon as well.

8. C15:0 (Fatty15)

Benefits:

• Heart Health: C15:0, an essential fatty acid, supports cardiovascular health by reducing triglycerides and lowering blood pressure.
• Anti-Inflammatory: It has anti-inflammatory properties, aiding in the reduction of chronic inflammation.
• Brain Function: C15:0 is crucial for brain health, improving cognitive function and reducing the risk of neurodegenerative diseases.
• Metabolic Health: Fatty15, a unique C15:0 fatty acid, supports metabolic health and helps in maintaining healthy lipid profiles.

How to Use: Take the recommended dosage of Fatty15 as per the product instructions, usually one capsule per day with a meal.

Recommended Brands:
This is the only brand I know of for C15. You can get 20% off when clicking through my referral link.

*9. Urolithin A – Bonus Supplement

I’m calling this one a bonus supplement because it may be a bit expensive to add into your supplement routine and I’m just starting to use this one myself. It has tremendous health benefits and clinically proven results. To see the best results it must be taken on a regular basis. This might be something to consider though if you have any of the following signs: Waking up in the morning feeling tired, sluggish and more exhausted. Feeling like your muscles are weaker over time. Hitting the 2pm slump. Not feeling like yourself. Lack of muscle recovery from training and workouts. Feeling like you don’t have the endurance to push to the next level.

Benefits:

• Mitochondrial Health: Urolithin A helps improve mitochondrial function by promoting mitophagy, the process of removing damaged mitochondria and generating new ones. This can enhance cellular energy production and overall cell health.
• Anti-Aging: By enhancing mitochondrial function, Urolithin A may slow down the aging process, improve muscle function, and increase longevity. Studies suggest it can improve endurance and physical performance, particularly in older adults.
• Anti-Inflammatory Properties: Urolithin A has anti-inflammatory effects, which can help reduce chronic inflammation and the risk of associated diseases such as cardiovascular diseases and certain types of cancer.
• Neuroprotective Effects: Preliminary research indicates that Urolithin A may have neuroprotective properties, potentially helping to protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s by reducing oxidative stress and inflammation in the brain.

How to Use:
The standard dosage of Urolithin A varies based on the specific supplement and its concentration. Common dosages range from 250 mg to 500 mg per day. It’s best to follow the dosage recommendations on the product label or consult a healthcare professional for personalized advice.

Recommended Brands:
Right now, Mitopure from Timeline is the brand I can recommend. Timeline is a Swiss longevity brand. They are committed to developing products designed to help reduce the impact of time on health, from muscles to skin and beyond. They have clinically proven results.

Conclusion

Incorporating these supplements into your daily routine can significantly enhance your health and fitness journey. Remember to consult with a healthcare professional before starting any new supplement regimen to ensure they are appropriate for your individual needs. Stay consistent, stay active, and stay healthy!

Stay healthy my friends!

XO,

Carrie A Groff

P.S. I01 from Olive Tree People is also a new supplement I just started taking. This is a supplement that helps fight inflammation, bacteria, viruses, and aging.

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