The BEST Supplement or Vitamin
REV Health Radio Ep025: Nick Pinheiro
Commonly in the clinic, we get asked what supplements we recommend our clients to take. Like many questions about our health and wellness, it’s a complicated answer. To answer the question Nick Pinheiro joined the REV health radio podcast to discuss the topic. Despite working at a nutrition shop, Nick doesn’t recommend supplements to everyone who walks in the door. Many people value supplements as essential to getting healthy, but in reality, they are at the top of the health pyramid. Supplements can’t make up for lack of MOVEMENT, DIET, SLEEP, or STRESS MANAGEMENT. Before taking any supplement, you need to discuss whethere is it necessary based on your lifestyle, training, or deficiencies. To learn more about Nick and find out more about what he recommends, click the link to listen to the FULL EPISODE or find REV Health Radio on Apple/Spotify or your favorite platform.
So what supplements do we recommend the most to clients? Once someone is eating a primarily whole-food diet rich in quality protein, we do have 3 supplements that almost everyone can add to their routine to make improvements in their health.
Top 3 Supplements:
Vitamin D3
Vitamin D interacts with many systems throughout the body and acts more like a hormone than a vitamin. It’s difficult to ingest enough Vitamin D in our diet and direct sunlight on our skin is the most efficient way to get enough. However, living in colder climates and being outside with clothes covering most of our skin, we can’t get enough natural Vitamin D. While it is fat soluble so you could take too much, 2,000-5,000IU daily is safe to ingest.
Omega-3 Fatty Acid
The most evidence-based supplement to take for brain and heart health. Many Americans consume too much Omega-6 fatty acids in seed oils (soybean/canola, vegetable), and not enough Omega-3 fatty acids in salmon, grass-fed beef, and fresh fish. If you aren’t consistently eating fish, an Omega-3 supplement would be a good idea. Aim for up to 1,000mg of combined EPA/DHA a day.
Electrolytes
If you eat a primarily whole food diet, move frequently, and have normal to low blood pressure, electrolytes can DRASTICALLY change your energy and recovery. Many clients we see in the clinic are not getting enough Sodium, Potassium, and Magnesium in their diet. We covered in previous posts WHY SALT IS GOOD and the BEST ELECTROLYTE SUPPLEMENTS for different activities.
A bonus addition to the list is Creatine. While known for the ability to improve lean muscle mass, creatine has many muscle and neurologic benefits even if muscle growth isn’t a priority for you. It’s essential for healthy aging to limit the LOSS of muscle mass as we get age so taking creatine is safe and inexpensive. While none of theses supplements can take the place of a good diet and lifestyle, they all can help improve health and longevity.
Do you have health goals but pain and nagging injuries keep getting in the way? Supplements may help but the largest improvements are going to be done with changes to your LIFESTYLE. Getting to the ROOT CAUSE is what we do at REV Health + Wellness. Our expertise is finding exactly what you need to change in your Movement, Diet, Sleep, or Stress Management to get the results you want. If you are wondering what you need to help, set up a Free Strategy Call.
Dr. Ryan
