Leigh Carter Personal Trainer

My Daily Supplement Stack

My Daily Supplement Stack

Leigh Carter

Personal Trainer Kelowna

Private Gym Training

 

Below is a list of all the supplements that I take daily and where I get them from.

 

Vitamin C 3000 mg (can be split morning and night or one dose) Costco

 

Vitamin D in oil base 7000iu (one dose) Popeyes and most health food stores

 

Primrose oil (omega 6) 3000mg (can be split morning and night or one dose) Costco

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Fish oil (omega 6) 3000mg (can be split morning and night or one dose) Costco

 

Multivitamin/mineral (take the suggested dose advised on product) Popeyes

 

Psyllium husks 20grams (10 grams in the morning and night, avoiding taking this alongside your other supplements as it inhibits total absorption) Bulk Barn 

 

 

Vitamin C is also known as absorbic acid and has several important functions and potential health benefits. It is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs. The body needs vitamin C to make collagen, a protein required to help wounds heal. It also improves the absorption of iron from plant-based foods.

Vitamin C acts as an antioxidant, helping to protect cells from the damage and mutation caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultra violet light from the sun. It strengthens and supports the body’s immune system, the first line of defence against cancer, and prevents certain cancer-causing compounds from forming in the body.

Vitamin D which is also known as the “sunshine vitamin,” since it is made by the body after being in the sun and 10-15 minutes of sunshine three times a week is enough to produce the body’s requirement of vitamin D for most people. Those who do not live in sunny places may not make enough vitamin D and it is hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium which is required for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.

I take my vitamin D3 in liquid drops in a base of Organic Extra Virgin Olive Oil, as a fat soluble vitamin, Vitamin D3 is best absorbed in a natural food oil base.

Evening primrose oil is extracted from the seeds of evening primrose, a plant native to North America. It gets its name from the flowers which bloom in the evening. The oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid required by the body for skin and hair growth, brain function, and reproductive and bone health. When you eat food or take a supplement that contains this fatty acid, your body converts it into a hormone-like substance called prostaglandin E1, which stimulates contraction of the blood vessels. Because of this anti-inflammatory effect, evening primrose oil has been used to treat a wide range of aches and pains caused by swelling, such as bloating, breast tenderness and cramping associated with PMS and joint pain in patients with rheumatoid arthritis. It’s also been used to treat numbness and tingling in diabetics, skin problems like eczema and acne and patients with high cholesterol, multiple sclerosis and osteoporosis.

Fish oil one of the best sources of omega 3 fatty acids (EPA and DHA) and contains relatively high amounts of vitamin A and vitamin D. Fat is essential for every single cell in your body and by eating the right kinds of fats such as the omega 3 fatty acids in fish oil, your skin will glow, you will have increased vitamin and mineral absorption and a boost to your immune system. Eating healthy fats with a meal helps slow the breakdown of carbohydrates into sugar, which helps to keep blood sugars levels in your blood stable.

Benefits of omega 3 fish oils to your health include maintenance of joint mobility and flexibility. It could also be beneficial for your heart as they have beneficial effects on blood pressure, blood stickiness, inflammation and are prescribed to lower abnormally high blood fat levels. Fish oil is a rich source of vitamin D3, which is essential for absorbing dietary calcium and maintaining strong, healthy bones. Omega-3 fish oils, especially DHA, may protect against progression of age-related macular degeneration.

I take a multivitamin/mineral supplement I believe this to be very important on a daily basis in insuring you meet your daily requirements that you might miss out on if your diet is not perfect that day.

Taking a multivitamin/mineral increases nutrient intake and helps people get the recommended amounts of vitamins and minerals when they cannot or do not meet these needs from food alone. Multivitamin/minerals cannot take the place of eating a variety of foods that are important to a healthy diet as food provides more than vitamins and minerals. Some people take a multivitamin/mineral as a form of dietary or nutritional “insurance”.

Lastly I take psyllium which is a form of fibre made from the Plantago ovata plant, a native of India and Pakistan, specifically from the husks of the plant’s seed. It’s most commonly known as a laxative. Research shows that psyllium has many benefits to the human body, from your heart to your pancreas. Psyllium is a bulk-forming laxative, which means it soaks up water in your gut and makes bowel movements much easier.

Research has also shown that soluble fibre can help manage cholesterol levels. Psyllium is used in weight control and for general intestinal health. It contains a spongy fibre that reduces appetite, improves digestion and cleanses the system, making it an excellent choice for healthy dieting. It can provide the fibre that is missing on low carbohydrate diets. Studies and clinical reports suggest that psyllium may enhance the sensation of fullness and reduce hunger cravings. Fibre supplements are best taken separately from your other supplements as it inhibits total absorption of them.

Protein Powder whilst I strongly believe that food is always better than supplements I do use a protein powder most days when I simply have not got time to eat a meal, my favourite make is Magnum Quattro in chocolate or vanilla. Available at Popeyes supplement store.

 

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