This is meant to be a general guide based on my own research and experience. Please do your own research to make informed decisions and contact your nutritional practitioner for a more customized approach.
The area of dietary supplements is very confusing the say the least. Should I take supplements? How much do I need? What brands are good? Are there side effects? WHAT DOES JESSIE TAKE? I’ve been asked this more times than I could count.
In this post, I intend to provide a guide to help you understand what they have to offer, what is out there, and how to use them to enhance your health. I will go over some common supplements: probiotics, magnesium, chlorophyll, B vitamins, multi, calcium, omega 3’s, choline, curcumin, vitamin D, powdered greens
I get a lot of clients looking to lose weight, achieve their ideal figure, get stronger, and feel better. They follow a healthy diet, and they exercise consistently…but for some, it’s just so hard to get ride of that tummy fat. Some see very slow changes, some no changes as all!
Health and wellness go beyond the diet and exercise. It goes deeper into how the body functions, hormone balance, which all have a lot to do with STRESS! You will see how this all ties in with nutrient supplementation, body functions and stress,s shortly.
Diet Always Comes First
No matter what your goal is, supplementation needs to be viewed as something that “supplements” your diet choices, not something you do to make up for a poor diet. If you attempt to take capsules or powders to get where you would like to be while eating crap (sugar, preservatives, processed foods etc), you will most likely end up disappointed. When your diet is on point, then
you have a solid foundation that will allow your supplement choices to really make a difference you can see and feel. Supplements are also helpful as we get older, our needs change, or we have special dietary needs or allergies that limits some foods we can eat.
What Supplements to Choose
In some countries, the Supplement industry may be barely regulated or not regulated at all. This means if you’d like to see the best results from taking supplements, it’s a wise idea to buy them from a well-known reputable company. Read reviews of the company’s products you are considering.
Supplements come in many forms, such as capsules, tablets, oils and more. Generally, tablets are harder to digest, since the active ingredients are compressed and will require a very strong digestive system to be processed fully. Gelatin capsules usually contain a
dried and concentrated herb itself and is much easier to digest. It may also contain less fillers than tablets. Liquid gels and liquid form supplements are also easy to digest. If you are shopping for supplements, in general drug stores are not the best place to look for them, as most drug stores carry low quality, “one-a-day” supplements. It’s not that you will damage your health by taking them, it’s just they are not useful as their absorption rates are quite low and they are made of cheaper compounds. Some labels can also be misleading in terms of dosages etc., so base your purchasing decision on your own research.
The 3 grades of supplements:
Pharmaceutical Grade Supplements: these supplements are the purest form of supplements that have the best absorption rate in your body. Usually, you do not need a prescription to buy them, but for the most part they are sold by licensed health care practitioners and are harder to find.
Medical Grade Supplements: are also high quality supplements, but not always meet the standards of the pharmaceutical grade.
Nutritional Grade Supplements: the quality of the supplements of this grade depends strictly on the manufacturer. Since the supplements of this grade are not regulated, they are not always tested for their actual potency. As well, the active ingredients may not be as listed on the label. This is not to say that nutritional grade supplements are not good for you. There are nutritional grade companies that make high quality supplements, but a thorough research of the manufacturer may be necessary before attempting to buy them. Nutritional grade supplements are mostly found in health food stores and drug stores. Personally, these are the ones I take.
In Canada
When you walk into a health food store, you can find all kinds of safe, effective and high-quality supplements, vitamins, minerals, probiotics, herbal products and traditional medicines. All these products make up the category of natural health products (NHPs)
No NHP can be licensed for sale in Canada without providing evidence to support the claims being made. Evidence can come from a variety of sources, such as modern studies and traditional sources, including pharmacopoeias (books published by a government, medical or pharmaceutical society) and references supporting the traditional use of products like Traditional Chinese Medicine or herbals.
Each product that is licensed receives a Natural Product Number (NPN), which is printed on the package. You can look up this NPN in Health Canada’s online database, which provides details, such as what is in the product, and what claims have been approved based on the evidence submitted and reviewed by Health Canada.
How Long Do You Need to Take Them?
Depending on what it is your goals, requirements, and what your doctor recommends, try taking them for 4-6 months, then take a rest period for about 2-4 weeks to see how you feel without them. Usually, multi’s are taken for preventative reasons and can be taken “forever.” Personally, I usually take a break from supplements on weekends and resume on Monday. With my current career and very active lifestyle, I try to eat a variety of foods and supplement accordingly.
As we get older, our needs, goals change, and bodies change. Because everyone has their own dietary requirements, I’ll be focusing on a generalized list of supplements that are appropriate for most people. I’ll give general recommended dosages and food sources for each. I will also share my experience on the supplements I take or have tried. Please do your own research to make informed decisions and contact your nutritional practitioner for a more customized approach.
Ok, here we go…
PROBIOTICS
Probiotics are benefcial bacteria, or live microorganisms that work by colonizing the small and large intestines and inhibiting the growth and activity of harmful organisms. Research shows that certain strains can be helpful for restoring a healthy gut flora after the use of antibiotics and in cases of diarrhea. Studies continue to investigate the use of probiotics for colon cancer, immune health, atopic dermatitis, dental caries, allergies, H. pylori infections, and digestive disturbances such as IBS, Crohn’s disease and ulcerative colitis.
You will often see on the label: CFU (colony forming units – a measure of friendly bacteria activity)
Probiotics and Digestion
Probiotics are very important for healthy digestion and play a major role in food break down and nutrient absorption. Once the food is broken down properly, your body will absorb more nutrients from it. Since you will absorb more nutrients from your food, you will get full faster and from a smaller amount of food than usual.
Our digestive tract contains millions of beneficial bacteria to help with digestion and protect us from invaders. Approximately 100 trillion microorganisms made up of more than 500 species already live in a normal, healthy colon. If the bacteria population becomes depleted, there will not be enough friendly bacteria on the job to keep you healthy – leading to issues like pain, cramping and diarrhea. Lifestyle choices can throw the balance of – a poor diet, stress, lack of sleep, overuse of antibiotics – all can tip the scales and let bad bacteria take over.
Probiotics aid in removing toxins and poor bacteria from the intestine. Removing toxins from your body means that your body will be functioning at an optimal level, which in turn can support weight loss.
Dosage
To maintain a healthy digestive tract, a probiotic with one to two million CFUs is recommended. However, if you are taking antibiotics, or if you have symptoms of a bacterial imbalance such as diarrhea, you can take a probiotic with up to 10 billion CFUs until the problem clears up. Probiotics containing 10 million CFUs can be taken daily for up to two weeks. This is an example of a supplement that you can take for a period of time and then take a rest period.
Foods
Yogourt, sauerkraut, kim chi, miso, kefir, sour dough, and other fermented foods.
I currently take CanPrev’s Pro-Biotik Powder. I mix a little bit with my morning smoothies, and store a bottle in the fridge to prolong its “shelf life.” It states ‘toddler to teen,’ but adults can certainly take it and I much prefer this over taking another pill or capsule.
MAGNESIUM
Stress is a major factor in weight gain and diseases. Even if it doesn’t cause damage directly, it can play a major role in habits like eating sweets, smoking and drinking – we all know someone who wants a drink after a long day or week from work.
Magnesium deficiencies are the second most common deficiency in developed countries. A lack of magnesium will raise blood pressure and reduce insulin sensitivity, which can result in weight gain & poor health. It is essentially the “stress pill” you need for a slimmer waistline.
Magnesium and Hormones
- Magnesium helps keep blood sugar levels stable and regulate insulin
- It activates vitamin D which helps with gut bacteria that are responsible for making B vitamins, needed by the adrenals, the thyroid and the reproductive hormones.
- It aids sleep which is necessary for proper hormone function
- It supports the production of thyroid hormones and is involved in the production of estrogen, progesterone and testosterone.
- It functions as an electrolyte within the body. It helps transmit electrical impulses between nerve and muscle cells, and helps balance the amount of fluid inside and outside of cells
- It also helps regulate the production of cortisol.
When insulin and cortisol are out of wack, WEIGHT GAIN can occur!
Types of Magnesium
- Magnesium glycinate is the most absorbable and does not have a laxative effect. Recommended for muscle tonicity and chronic pain
- Magnesium citrate is one of the most common forms and as a mild laxative, is good for those who suffer from constipation
- Magnesium taurate may be help protect the heart function
- Magnesium malate contains malic acid which is helpful for energy and ATP on a cellular level
- Magnesium carbonate is alkalizing to the body and magnesium chloride is helpful for detoxing. Both are quite bioavailable
- Magnesium sulfate is more commonly known as Epsom salts and good for putting in a bath and relaxing muscles.
- Magnesium chloride has many uses, most commonly to help manufacture paper, some types of cements and fireproofing agents.
- Magnesium oxide is very common but it not very absorbable.
Dosage
Men: 300 mg/day
Women 270 mg/day
Safe Upper Limit: 400 mg
Foods
Dark leafy greens, nuts, seeds, legumes, grains, bananas, avocados
I take CanPrev’s Electro-Mag to an energy boost during the day, to curb cravings, and as a post work out recovery drink.
CHLOROPHYLL
Unless you live in the mountains with fresh air and negative ions all day everyday, your body is constantly exposed to “toxins.” From cleaning products, pollution, unhealthy foods and stress. When toxins build up in your system, they can cause ruckus to your health, cause diseases and lead to weight gain.
Chlorophyll is found in plants and is responsible for facilitating photosynthesis (a process in plants that converts sunlight into glucose).
Chlorophyll is Good for Blood
Chlorophyll replenishes red blood cells and hemoglobin. It also cleanses the blood from toxins. Reducing toxins in your body is a great way to prolong life and stay young and healthy. It also has been shown to prevent cancer.
Chlorophyll is rich in anti-oxidants that guard you from free radicals and radiation, cleanses your liver, fights infection and reduces inflammation. It is responsible for regulating the acidity in your body. 
It also has anti-inflammatory properties. It was something I took for a short period to manage my baker cysts in each of my knees. It also helped with my digestion. I tried the Land Art Brand
For dosage, check the labels
Foods
Dark, leafy greens especially spinach, kale, chard & collards, fresh herbs like parsley, dill & cilantro, blue-green algae, sprouts, wheatgrass, matcha whole leaf green tea, sea vegetables
ESSENTIAL FATTY ACIDS (EFAs)
EFAs are needed for hormone production. A healthy hormonal system is important in reducing body fat and overall health.
EFAs can do a myriad of things for your body including:
- lower body fat
- enhance brain function
- great for skin, hair nails, eyes
- lowers bad cholestorol
- fights inflammation such as arthritis, eczema, acne, cysts etc.
Your body doesn’t make essential fatty acids on its own so they must be obtained through food or supplement sources. Fish oil contains two kinds of omega-3 fatty acids – docosahexaenoic acid (DHA), essential for life-long cognitive function (DHA deficiencies have been linked to Alzheimer’s Disease) and eicosapentaenoic acid (EPA), a mood regulator and essential for heart health that are found in the fatty tissues of cold water oily fish. Some nuts, seeds and vegetables oils contain alpha-linolenic acid which the body converts into DHA and EPA. Be careful when combining high doses of fish oil with blood thinners. 
Foods
As most of you know, I don’t eat a lot of animal based goods, so I usually turn to plant based sources such as Hemp, chia, avocado, cookings oils, nuts flax and seeds. Fish oils are more effective in cases of malnutrition and where ALA is converted slowly into EPA and DHA for brain-nerve deficiencies. So in summary, I think for preventative and maintenance purposes, plant based EFAs work perfectly fine should one choose that instead
Dosage (EPA/DHA)
Adult Maintenance: 1.2gr
Cardiovascular Health: 1.2gr (metabolic, hypertension, cholesterol)
Inflammation: 2-7gr (arthritis, allergies)
Stress/Mental Funtion: 2-10gr (Sleep, memory)
Chronic Stress: 1,000-2,000mg (depression, anxiety)
I like CanPrev’s Omega Pro
CHOLINE
Choline Boosts Total Cognitive Function
This aspect of choline has been very widely studied as a way to combat the horrors of Alzheimer’s disease. For those of us who are healthy, these studies have also revealed that choline acts as a memory booster in healthy individuals as well. Having a more reliable memory offers a great many lifestyle benefits socially, at work and beyond. Take choline and possibly never lose your car keys again!
Choline also enhances nearly every other area of cognitive function. Quicker decision making ability, clearer thought and focus and even big jumps in creative functions have all been credited to optimal choline levels reached through supplement use. This has made choline a secret weapon of everyone from authors to professional poker players.
Mind Muscle Connection
Choline is beneficial for nerve transmission and recent research on Olympic athletes has shown choline supplementation before competition cuts down reaction time considerably. The theory that’s being studied further is that the supplement works to create more effective mind and muscle connection.
Choline is Good for your Organs
Choline helps with liver and galbladder function as it minimizes fat in the liver, cholesterol metabolism. Choline is an active ingredient in bile, and without it, fats become trapped in the liver where they block metabolism – leading to weight gain!
Foods
Fish, liver, egg yolks, soybeans, peanuts, grains, dark leafy greens
Dosage
50 – 660 mg daily
CURCUMIN
Curcumin is the active part of the Indian spice turmeric. It is Nature’s Best Anti-Inflammatory Agent
As mentioned earlier about EFAs, Inflammation in our bodies is the cause of a host of health problems including reducing our ability to lose weight quickly.
It Promotes Healthy Fat Loss
It does this by inhibiting fatty acid synthase – which will make it harder for your body to pack on body fat while supplementing with it.
Curcumin Helps Control Cortisol Levels
Also mentioned earlier, keeping cortisol levels at bay is crucial if you want to lose that tummy fat. High cortisol levels send a message inside your body to go into “fight or flight” mode and retain your body fat by any means necessary.
Curcumin Fights Cancer
Curcumin is being studied very heavily in both Australia and New Zealand for its cancer fighting properties. These properties are interesting to medical experts not only for how effective curcumin seems to be, but maybe more importantly because the supplement keeps working over long periods of time. This is rare for cancer fighting agents which the human body often becomes resistant to.
Curcumin Is A Top Anti-Oxidant
It will boost your overall health, give you more energy, fight off toxins and free-radicals.
Dosage
According to University of Maryland Medical Center
For adults:
Cut root: 1.5 – 3 g per day (fresh)
Dried, powdered root: 1 – 3 g per day
Standardized powder (curcumin): 400 – 600 mg, 3 times per day
Fluid extract (1:1) 30 – 90 drops a day
Tincture (1:2): 15 – 30 drops, 4 times per day
I alternate between adding turmeric to my morning drinks, and taking CanPrev’s Curcumin-Pro to help with joint inflammation (my knees)
VITAMIN D – the sunshine vitamin!
Vitamin D has a dual role as a vitamin and a hormone because the body can produce it with sun exposure. Its main functions are to increase calcium absorption and regulates calcification and mineralization of the bones. What else can it do?
Vitamin D Fights Diseases
Vitamin D was clinically shown to protect from osteoporosis, heart disease and even shield you from flu. Taking your D can also increase cognition, immune health, bone health and well-being. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis.
It Curbs Appetite
Vitamin D helps with the production of leptin, a feel-good hormone that is produced after we have a good meal. Higher amounts of leptin signal your body to burn fat and can help you lose weight.
Vitamin D also lowers your blood sugar and insulin (as previously discussed, this can help with weight loss), improves serotonin levels and is even good for your lungs!
Vitamin D2 (ergocalciferol) is photosynthesized in plants, mushrooms and yeasts and used typically in vitamin D fortified foods and some supplements. Vitamin D3 (cholecalciferol), is known as the “sunshine” vitamin and is easily synthesized by the body when the sun’s UVB rays strike the skin. It is the most natural form of vitamin D and offers superior absorption compared to vitamin D2. However, D2 is not BAD, so if you are vegan, you can still experience benefits of the D (not trying to be dirty but haha) with D2.
Foods
Cod liver oil, egg yolks, liver, and fish. It is hard to get vitamin D if you are vegan so supplementing will be helpful here.
Dosage
200-400IU daily
CanPrev has a great product with D3 for non-vegans
POWDERED GREENS
You probably have already heard that green vegetables contain the largest amounts of nutrients. In fact, eating broccoli, spinach, kale and other green veggies can provide you with a full spectrum of minerals and vitamins and potentially can replace the need to eat fruits (aka little sugar sacks) and other vegetables. However, not everyone enjoys eating salads, or vegetables in general, all the time and Greens supplements are a great solution to overcome this obstacle. Greens supplements are made out of whole foods. In fact, they are dehydrated and green vegetables in the form of powder that can be added into your water.
Greens vs. Multivitamins
Although a few manufacturers make vitamins out of whole food ingredients, the majority of multivitamins are made out of synthetic compounds, are hard to digest and even harder to absorb. On the other hand, Greens are made out of whole foods, which makes it easy for your body to recognize and process. Another advantage of Greens over multivitamins is that Greens contain natural phytonutrients that promote digestion and absorption of nutrients. Greens are also less likely to contain fillers.
Due to the lack of regulation in the supplement market, many multivitamins are simply useless, because the materials they are made out of are low quality and don’t get absorbed by your body. Of course, there are multivitamins that are good for you, but you will have to do an extended research on them. 
That being said, the multi/greens I swear by is CanPrev’s CORE. It’s vegan so it is plant based, making it highly absorbable, contains 8-9 servings of vegetables and 18gr of protein per serving, keeps you full, and tastes delicious in my smoothies! It’s the perfect “multi” with lots of other stuff you won’t find in your standard multivitamin capsule. With this, personally, I don’t take any additional Vit D, Calcium, or B vitamins.
CALCIUM
Calcium is the most abundant mineral in our body and is essential for the formation of bones, prevention of osteoporosis, and for nerve transmission. Like magnesium, it is an electrolyte. It is also important in maintaining healthy blood pressure and healthy blood clotting.
It’s a common misconception that calcium alone goes straight to the bones to make them stronger. You also need the support of minerals like magnesium, boron and zinc, and vitamins like K1 and D3 to make sure bone-building calcium goes where it needs to. So drinking more milk will not necessarily improve your calcium levels. In fact, most of today’s dairy products contain large amounts of calcium which are difficult to digest and absorb. For example, milk loses its calcium and enzymes from pasteurization. Skim milk is even worse because it is missing the fat, which is needed for calcium absorption. Eating too much red meat can also deplete calcium.
One must also be careful not to take too much calcium as it can be toxic to the body and lead to muscle weakness, pain, arteriosclerosis, arthritis, kidney stones and gallstones.
Food
This is why I eat lots of vegetables, which have more calcium per gram and per calorie than dairy and meats, and is better absorbed, as well as my CORE shake. Of course, weight bearing exercises are also essential for healthy bones.
Legumes and tofu are also great sources of calcium
Dosage
400-1,000mg and 1,200 with the presence of osteoporosis
If supplementing is necessary, I recommend CanPrev’s Osteo-Prolong as it contains all the necessary minerals to enhance absorption and I think it’s great for the older population
B VITAMINS
The B vitamins are
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6
- B7 (biotin)
- B12
- B9 (folic acid)
These vitamins work together (as a B-complex) to help convert carbohydrates into energy, metabolize fats, therefore, enhancing metabolism. They also promote red blood cell formation, promotes healthy hair, skin, eyes and nerve function, and they are also good to take before a long night of drinking because they can potentially prevent hangovers! (speaking from experience in my previous life :))
When supplementing, B2 can turn your pee bright yellow, so don’t be alarmed! It’s just your body excreting excess B’s.
The dosages vary between each one so taking a B-complex with the right amounts already combined is a lot easier! Again, from foods and my CORE shake, I do not find that I need to supplement with a separate B complex.
If looking for a B-complex, CanPrev’s Synergy B delivers and then some!
THE PARAMOUNT IMPORTANCE OF PROPER NUTRITION, A BALANCED DIET, MODERATION
As you can probably see after having made it this deep into our Guide, supplements are a great way to improve performance and the way you look, as long as they are of high quality and are taken safely. They can enhance our training, our lifestyles and speed up our drive towards our goals. However, what we don’t want to do is to push the lie that somehow supplements can replace a smart and solid diet plan. It is very unlikely that you will get results stacking up all the above supplements, without eating healthy. After all, you are what you eat!
Eat More High Quality Protein
Making sure you are getting enough protein from whole food sources should be one of the foundations of your dietary efforts. Protein is the building block of our cells and largest component of our body after water. We need protein to help our muscles heal and grow, and to synthesize hormones and enzymes. Check out my post on protein sources, animal and plant based.
Control and Cycle Your Carb Intake
Carbohydrates are essential for energy, recovery, brain function and more. But can be your worst enemy if you don’t eat the right kinds, at the right time, in the right amounts. Work with a nutritionist (me) if you would like to learn about what is right for YOU. Remember, vegetables are also carbs, and you can and should eat a bunch of those! On the other side of the coin, you do NOT have to eliminate cake and candy forever. Moderation, portion control, and being realistic about your goals, and how foods nourish your body is key
Fats DON’T Make You Fat
As mentioned earlier, the right kind of fats will help you lose a few inches and get healthy. Eating wild caught salmon, avocados, nuts, seeds, chia, hemp, almond butter, extra virgin olive oil are just a few examples of sources of healthy fats.
sources: www.BuildMyBodyBeautiful.com
www.thereadersdigest.com
www.chfa.ca
www.livestrong.com
www.canprev.ca – 2017 Product Guide
A Prescription for Dietary Wellness – Phyllis A. Balch
CSNN – Nutritional Symptomology
