3 Vitamins for Everyone

There are tons of vitamins and supplements out there.  How do you know what works and what doesn't?  What will help you feel better and have more energy?  There are 3 vitamins I recommend as a base for all of my clients.


Vitamin D3

Some experts now think Vitamin D is a miracle drug.  You body makes vitamin D from sunlight, but we don't get enough sun this far north, especially in the winter.  The USDA just doubled the daily recommendation to 800 IU. Most health professionals will recommend 2000 - 5000 IU a day. Vitamin D is fat soluble - so you can take too much. One should not exceed 10,000 IU a day, or you will increase your risk for kidney stones and liver damage.  Because of the popularity of vitamin D, you can now get 5000 IU softgels from most manufactures.

If you are unsure about what and how much you should be taking, consult with a health professional before making significant changes in your diet supplementation.

 twinlab efa

Fish Oil

Everyone needs more healthy fats in their diet. Complete EFA 3-6-9 has Omega 3-6-9 and DHA, EFA, and EPA or essential fatty acids that are critical to body function. Your body doesn't produce much DHA and it must come from food sources. DHA maintains heart health by decreasing the risk of clots, lowering levels of triglycerides, slowing the growth of plaque and decreasing inflammation in the veins. Current recommendation is 6-9 Fish Oil softgels a day. I like these Twinlab softgels the best because they contain almost 2x as much 3-6-9 as most other brands and they are virtually tasteless. Be wary of cheap fish oil - you will burp up fish all day long.

If vitamins tend to bother your stomach make sure you take these with a meal.

 Twinlab B Stress

B Complex

And finally my dirty little secret: B Stress Complex is a magic energy pill. Vitamin B does a lot of things for you, but most importantly it is needed to convert carbohydrates into glucose thus giving you more efficient energy production and less fatigue and lethargy.  I like the Twinlab because it is a complete B mix, in a vegetarian capsule, AND also contains 1000mg of C - so it's really a two-for-one, which makes it a great value. Vitamin B and C are water-soluble, so you can't take too much.

If you add these 3 supplements to your daily regimen I guarantee you'll feel better and more energetic in a matter of days.

Josha Krueger is a NSCA-CSCS certified personal trainer, an AFPA Sports Nutrition Consultant, and owner of Kru Strength + Fitness.

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