My Top Five Supplements To Boost Health And Wellness

amandajeren
May 1
6 min read

Updated: May 6

One of the biggest questions I am asked is which supplements I take to support my lifestyle. Wow, what a loaded question! But I understand why it is asked. We are bombarded with ads and influencers suggesting the latest pill or powdered drink mix has "helped them lose the last 10lbs" or "finally see results after years in a plateau". Before jumping to buy the next greatest thing, you must understand that the supplement market is 95% a scam. Yep... I said it! Someone who loves going to the Arnold and getting all the samples to try in my routine. Someone who loves improving health by even .001%. I don't just believe it's a scam, I know it is. Even if companies have great intention; the sourcing or the ultra processing can completely diminish the health properties that supplement holds.

So you might be scratching your head, what now? Do I just rely on food to hold power over my results?

Well... yes.

But, if you're looking to improve that .001%, then supplements could indeed do that for you. And let me restate again, you will not get 6 pack abs or gain some kind of self control from a supplement. Nope, that shit is called hard word and consistency. But if you're looking to improve in even the slightest of ways and willing to spend $$$ (good supplements will never be cheap), then you're in the right place and should continue to read on.

Supplementation is highly dependent on the individual and goal. So as I tell you my top five supplements, I want you to understand more about how I train and what I am seeking to do:

My goals and what I look for in supplements

I am a personal trainer (clearly) who moves all day, every day. I am a runner seeking longevity in the sport (goodbye speed, hello zero injuries and more miles) as well as lift weights to 75% of my capacity. I lift weights to improve my running and also keep a strong lean physique. My nutrition is based on my movement; when I am in peak mileage and training, I am eating more carbohydrates that come from complex carbs. If I am in an off-season, lifting weights more and practicing more yoga, I am eating higher protein and healthy fats, seeking most my carbohydrates from plant sources. I eat this way because it keeps me lean, energized, healthy and my type one diabetes in check. When I look for supplementation, it's normally to help with a nutritional deficiency or to optimize my running performance.

It's important to create a "why" behind your training and nutrition. This will help you find supplements that actually are relevant to your goals; not just purchasing one because said influencer suggested they can't live without it.

Before you buy a supplement, ask yourself:

Does this supplement benefit my goal?

Does the latest research prove this supplement works for what I am using it for?

Are there side effects to using this supplement?

Am I financially able to sustain using this supplement for a lifetime (this is important, as supplementation works best after consistent, long period usage)?

These questions will help you as you navigate your way through the supplement world.

My Top 5 Supplements I Use Daily

Protein Powder

Protein powder is the number one supplement I use and recommend to my clients. The reason is due to the chronic underconsumption of protein across the board. As you may know, protein is essential for building lean muscle and repair. Under consuming protein will never allow you to build muscle or see results in the gym. Additionally, protein is extremely satiating, so it's incredibly helpful to those who are trying to cut calories. Therefore, as a runner, I want protein for recovery. As a lifter, I want protein to build muscle. And as someone who works hard to maintain a lean strong physique, I want to consume a high protein diet. Protein powder makes it possible to hit high protein goals without having to eat every gram I need to see these results. I look for a protein powder that is considered an isolate; one that has been stripped of carbs and fat. I also want a powder that has minimal processed ingredients and of course, tastes good. That is why I use Legion Protein Powder every single day, post workout.

Creatine

Creatine is one of the most studied supplements on the market and has been proven time and time again to aid in building muscle. Creatine works to hydrate the muscles; therefore, going into gym sessions you're able to feel strong and essentially lift heavier. This will in turn, make you stronger. Until a few years ago, I always relied on my creatine consumption to come from the red meat I ate once a week. This is no where near enough to see any beneficial muscle growth. I started using Legion's Post-Workout, which contains 5g of creatine, and saw the most drastic results in my lifting program. After months of consistent use, I hit the 500# club! (200# squat, 200# deadlift, and 100# bench). As a girl who weighs 130lbs, that is a big deal and I attribute my consistent training and supplementation to help get me there. I take creatine every day, post-workout. I even take it on my off-days.

And remember, I am interested in keeping a long, strong, lean physique. I would never take a supplement to bulk up. So if you've heard creatine will do that to you, do your research because it's clearly needed :)

Legion's Post Workout (Code: FitFearless)

Prenatal

I started taking a prenatal well before I was ready to start trying for children. Prenatal vitamins (good ones at that) contain a ton of vitamins and minerals for healthy female functioning. And, if you are trying to concieve, prenatals are essential for ensuring your intake of biotin, folate (NOT folic acid, that's a cheap version of the real deal), and iron. Women fall short of these nutrients and can cause birth defects in their offspring! So by supplementing with a prenatal, you're ensuring your health and the health of your baby.

I use a special prenatal from Equilife. I actually started partnering with them because of their prenatal; it's my absolute favorite and doesn't have me burping up fish oil every other minute. Anyways, you'll love the formulation and the easy to grab-and-go packs.

Probiotic

If you've been with my health journey for awhile, you know I've had a few digestive disorders, mostly from SIBO. The healing of SIBO was what made me find a good probiotic to keep my gut in check. Gut health is linked to so many other health markers like immunity, ability to gain strength, and even skin health. By choosing a good probiotic, I am covering my basis keeping a god gut-micro biome.

Magnesium

Magneisum is beneficial to athletes and weighlifters alike. I first started magnesium because of the relaxation effects, but it goes way beyond just relaxing. Magnesium is involved in so many mechanisms in the body, including but not limited to:

Energy production
Protein formation from amino acids
Repairs genes
Involved in muscle contractions and relaxation
Regulates nervous system
Boosts physical performance
Reduces depression and anxiety
Aids in digestion

I have absolutely loved incorporating NED Mellow, which is their magnesium powder, before bed to aid in all of these processes. It not only is a nice treat before bed (I love the chai and the pomegrante), but I can literally feel the affects of unwinding and slowing my nervous system down. If you want to try NED Mellow for yourself, you can use code FitFearless to save 15% on your order.

There you have it! My top supplements that I use every single day for performance, recovery, strength and aesthetics. I love all of these brands listed above and have used them for years. I've found that adding these in to my routine, it supports the hard effort I already put into the gym, on the pavement, and at home recovering. Remember, supplements work as supplementing your already hard-work. Do not rely on just one supplement to get the job done!