My supplement guide is updated yearly to provide the latest information and recommendations. See the 2017 supplement guide here.
Around this time last year, I shared my plant-based supplement routine that I began when shifting my focus to strength training. A year later, things have changed a bit and I’ve altered my routine a bit. My current supplements are still plant-based, but they’re more focused on what I need right now. I’ve had a few questions recently about my personal routine, so I thought I’d share it with you today! You’ll notice that is a mix of vitamins, supplements, and dietary habits that I use as a “supplement” to my regular meals.
Please note, I am not a supplement expert, this is the routine I follow for myself based on my trainer’s recommendations and my personal experience.
1. Hot Lemon Water
A simple start to my day, I’ve been making a nice cup of hot lemon water before breakfast each day. It’s as simple as squeezing a half fresh lemon (or a tablespoon of organic lemon juice) into a mug of hot water. Our tap water gets really hot in our house, so I just use that to make this very easy. I’ve seen a lot of benefits of starting your day this way, check out these top 5 reasons to drink lemon water or these 11 benefits you didn’t know about to learn more.
2. Multivitamin
I think of these as my catch-all insurance. While I try to eat a diet of lots of fruits and veggies, it’s hard to get all the vitamins you need with the quality of most food today. I’ve been taking Deva multivitamins for years, but recently switched to their tiny tablets. I don’t really have a problem swallowing pills, but I still appreciate the smaller size anyway. These are vegan, which is always my preference for supplements.
3. Vitamin C
This is my favorite immunity booster, something I added to my daily routine years ago. I take 1000 – 2000 mg every day, upping the dose significantly when I feel a cold coming on. It’s been very effective for me and I always have some on hand.
4. Probiotics
There’s a lot of talk about probiotics recently and although I can’t tell the difference when I’m taking them, I do notice a difference in my gut when I stop. The claims are that it helps keep the intestinal tract healthy and the immune system strong. I also take one specifically for those with lactose intolerance, which seems to help for those days that I do have dairy.
5. Spirulina
I didn’t really pay too much attention to spirulina until I tried them out as part of a FitFluential campaign. I learned so much that I added this to my daily routine and have either the powder (in a smoothie) or the pills every day. You can my original post to learn about many of the benefits.
6. Biotin
I have always had brittle nails (I think it runs in our family, because my sister does too!), but in December I started taking Biotin and have noticed a huge difference! While my nails aren’t perfect, they rarely peel and their strength has really improved. I think this little pill is the main cause and they are 100% vegetarian.
7. BCAAs
Last year, I made the decision to switch from my old BCAAs to something new after Laura had a bad customer service experience. It took me some searching to find a new option that had the nutritional profile I wanted and were vegan, but I finally found Chain’d Out by ALR Industries that I really like! I started with their blue raspberry flavor, which tastes amazing but has a more noticeable texture. We’re currently enjoying the Berry Banana and I don’t really notice the texture.
8. Protein Powder with Glutamine & BCAAs
After my workouts, I almost always make a quick protein shake with my favorite Vega Protein Powder. Why? The main reason I am so enamored with this one is that it already includes both Glutamine & BCAAs – all in one little scoop. I love this stuff!!
I usually set aside all my supplement (the pill ones) in mini containers several days at a time. That way in the morning, I just grab them and swallow them without much thought. When I travel on the weekends, I’ve been using the shaker bottle from my Fitmark bag to bring them along with me. I find that kind of preparation makes life a little easier for me!
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Questions for you:
- What supplements to you diet do you take every day?
- Do you drink lemon water?