The Importance of Proper Supplementation

There are so many supplements out there that it’s impossible not to get confused with what you should and shouldn’t be taking. It’s not made any easier by all the fitness marketing on Facebook, Instagram and YouTube telling you that you need this, that and the other thing to reach your goals. While I am a big believer in supplementation, I believe you don’t need to spend all your hard earned money on endless supplies. There are a handful of supplements that are essential, and everyone should be taking regardless of fitness goals.


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 This is one that men, women, and children should be taking, regardless of exercise activity. Most people do not get the amount of vitamins and minerals needed to sustain optimal health from food alone, so it is important to take a multi v daily to avoid nutrient deficiency. Be careful when picking a multivitamin, the “one-a- days” are often very low quality and don’t have enough of each nutrient to make a significant difference. Activity level, gender, and age are all important factors to consider when choosing a multivitamin. Take one three times daily with meals.

Fish Oil

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Fish oil is rich in DHA and EPA, two powerful fats responsible for things like: increased metabolic rate, improved fat burning, and reducing our risk for a host of diseases (cardiovascular disease, cancer, and diabetes). When choosing a fish oil be sure to get one with at least 30% EPA and DHA. Take at least one teaspoon daily.

Vitamin C

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Vitamin C is one of the most important antioxidants. We need antioxidants to counteract free radicals, which are caused by all kinds of things in our environment and through lifestyle – pollution, stress, smoking, poor diet, and even exercise causes free radicals. The recommended daily allowance is simply what will keep us free from disease, but to thrive and for better overall health, daily supplementation is needed. Take between 500 and 1000+ mg per day with food.




There's nothing better to have after a workout then a protein shake. There's different types of protein shakes: Whey protein, casein protein, soy protein, hemp protein, pea protein and more. All of them providing a different function or a similar one. Protein shakes now come in a variety of flavours, such as: chocolate, strawberry, banana, and more. Protein shake's can even be used as a meal replacement if needed. It provides with the right amount of amino acids that the body needs.


Greens Supplements

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While greens can't replace a diet sufficient in vegetables, the blend of antioxidants, enzymes, phytonutrients, vitamins and minerals in these products can be extremely helpful.

Use when vegetable or fruit choice is recommended but inaccessible.

Remember, supplements are meant to supplement a diet rich in nutrients and whole foods and not replace poor dietary choices. Make sure your diet is in check and stick to these essentials before worrying about what protein powder to get.

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Brian Daly is a Your House Fitness personal trainer based in Toronto, ON. To view his profile click on his name.