Smart Supplementation: Studies, Recommendations, Discount Codes
Supplements are designed to fill in the gaps in our nutrient intakes and help correct the imbalances that the lack of those nutrients could cause.
As a Bikini Natural Pro, I use supplements to facilitate my training. It is important for me to have supplements with quality I can trust. When it comes to recommendations I make, it comes from personal experience and research.
In this post, I am providing recommendations on supplementation based on your dietary needs and lifestyle. I included relevant studies and my discount codes that you can use to save money if you decide to purchase any of products from the brands I'm affiliated with.
These recommendations aim to be informative and should not be used as a substitute for professional medical advice.
Vitamins
Multivitamin - covers your bases on each individual vitamin. My recommendation is one from NuEthix Formulations called NuMulti as it uses bioavailable forms of micronutrients so our bodies can properly absorb and utilize them.
Vitamin D - many multivitamin supplements typically contain Vitamin D, however the amount they contain is far too low. [1]
This study shows the actual amount of Vitamin D we should be getting https://pubmed.ncbi.nlm.nih.gov/28768407.
There are two major forms of Vitamin D. The first form is Vitamin D2 (ergocalciferol) which can be found in mushrooms grown in UV light and fortified foods. The second form is Vitamin D3 (cholecalciferol) which is only found in animal-sourced foods.
Vitamin D3 appears to be superior to D2 at improving blood levels of calcifediol. Calcifediol is the main form of Vitamin D that is circulating in your blood. The absorption of Vitamin D3 is optimum when paired with Vitamin K2. My go-to Vitamin D3 is one from NuEthix Formulations called Nu-D3+K2. What I like about it is that it not only contains the synergy duo but also another powerful addition, Reishi mushrooms (Ganoderma lucidum) making this supplement a potent immunity and cognitive health support.
Vitamins for People with Dietary Restrictions
Vitamin B12 - for individuals choosing plant-based diets you need to keep in mind that your Vitamin B12 levels are going to be low.
The data supporting this was compiled from thirty-nine studies that reported on vitamin B12 intake, of which 32 assessed intakes from foods only. Across all studies, average vitamin B12 intake was higher in meat-eaters (5.6 µg/d) compared to vegetarians (2.1 µg/d) and vegans (1.5 µg/d) [2]
Example of B12 supplement with a higher absorption rate is B12 Liposomal with Methyl Folate from NuEthix Formulations.
Vitamin E - for carnivore dieters. Meat-eaters had an average vitamin E intake below the EAR (Estimated Average Requirement) with nine out of 14 studies reporting intakes that did not meet the EAR. [2]
Things to pay attention to when reading listings for Vitamin E supplements:
- Naturally sourced Vitamin E is called RRR-alpha-tocopherol, commonly labeled as 'd-alpha-tocopherol'.
- Synthetically produced Vitamin E is called RAC-alpha-tocopherol, commonly labeled as 'dl-alpha-tocopherol'.
- The d form is biologically active in humans, whereas the l-form is not.
Minerals
1. Magnesium
Magnesium levels are generally lower in people who smoke cigarettes, with a chronic intake of alcohol, have poor food choices, are Vitamin D-deficient, suffer from celiac disease, diabetes and other metabolic syndromes. [3]
Magnesium is involved in over 300 enzyme systems necessary for:
(i) Protein synthesis
(ii) Muscle contraction
(iii) Nerve function
(iv) Blood glucose control
(v) Hormone receptor binding
(vi) Blood pressure regulation
(vii) Cardiac excitability
(viii) Transmembrane ion flux
Common magnesium supplements are:
Magnesium Glycinate is one of the most bioavailable and absorbable forms of magnesium. It is often used for its calming effects to treat anxiety, depression, and insomnia.
Magnesium Citrate helps improve motility, release tension, and support muscle health.
Magnesium Taurate shows potential as a cardioprotective nutritional supplement.
Magnesium Carbonate helps neutralize stomach acid, promoting a smooth digestion process.
Magnesium Oxide helps relieve uncomfortable digestive symptoms, such as heartburn, indigestion, and constipation.
Most adults need 240–420 mg of magnesium per day. Good quality magnesium supplements should provide at least 150 mg of magnesium.
Examples of good quality magnesium supplements: Prosorb+ Magnesium from NuEthix Formulations, Magnesium Glycinate and Magnesium+ from ReviveMD (use my discount code CHERIA for 10% off).
2. Zinc
Zinc is an important component of enzymes involved in many metabolic processes, and it plays a crucial role in immune function, wound healing, and DNA synthesis. Zinc may play an important role in modulating serum testosterone levels in normal men and may be beneficial for supporting reproductive health in both men and women. [4]
The RDA for men and women is 11 mg and 8 mg respectively, and The National Institutes of Health considers 40 mg of elemental zinc a day to be the upper limit dose for adults.
Recommended zinc supplements:
Zinc from ReviveMD (use my discount code CHERIA for 10% off)
Notes on formulations: It uses OptiZinc® zinc monomethione, which is a chelated form of zinc that is bound to the essential amino acid methione. The formulation provides ~21% elemental zinc from L-OptiZinc in a 1:1 ratio of zinc and methione, with 24% better absorption and far greater bioavailability than zinc oxide. [5]
Zinc Carnosine from ReviveMD
Notes on formulations: The two ingredients work synergistically to help support the digestive health.
Minerals for People with Dairy Intolerance
Calcium
The RDA for calcium for adult ranges from 1000 to 1300mg (upper end for pregnant and lactating women). Postmenopausal women and individuals who avoid dairy products are among those most likely to need extra calcium. [6]
Recommended calcium supplement:
Multi Mineral from ReviveMD (use my discount code CHERIA for 10% off).
Notes on formulations: It contains 300mg of calcium bisglycinate chelate TRAACS®. TRAACS stands for The Real Amino Acid Chelate System. It is a patented system that makes calcium intertwined with amino acid glycine for a better absorption and bioavailability.
Calcium Bisglycinate is pH stable even in the acidic environment of the stomach. A more stable compound means less interaction with dietary inhibitors, such as phytic acid, leading to greater bioavailability.
Minerals for People with Thyroid Disorders
Micronutrients such as iodine, magnesium, selenium, iron, zinc, and vitamins B12, D3, and A, are essential for thyroid health [7].
Recommended thyroid supplements:
Thyroid Support from ReviveMD, Thyro-Boost Essentials, Thyro-Boost, and Thyro-Boost+ from NuEthix Formulations.
Thyro-Boost Essentials has been my go-to thyroid support when prepping for bodybuilding shows. (I am not on any thyroid medication, nor have I ever had any symptoms of a slow or underactive thyroid gland.) As we diet our thyroid regulates downward. This is our body's natural reaction as part of a survival mechanism. This supplement helps keep the thyroid functioning at an optimal rate. This particular formula has the lowest strength compared to the other two formulas.
Inflammation-Fighting Supplements
Turmeric Extract
Turmeric Extract contains the highest concentration of curcumin, a polyphenol of turmeric, which has been shown by studies to help in the management of oxidative and inflammatory conditions. It is also proven to assist with metabolic syndrome, arthritis, and hyperlipidemia - a condition in which there are high levels of fat particles (lipids) in the blood. It may also help with exercise-induced inflammation and muscle soreness. [8]
Optimal Curcumin Dosage:
-for osteoarthritis: 500–1,500 mg of curcumin daily for 3 months [9]
-for CKD-related itch: 500 mg of curcumin three times daily for 2 months [10]
-for ulcerative colitis: 100–10,000 mg of turmeric extract daily [11]
According to the Joint FAO/WHO Expert Committee on Food Additives, the average recommended daily dose of curcumin is up to 3 mg per kg of body weight. Many supplements will list the turmeric content, which is not the same as the curcumin content.
When purchasing a turmeric supplement, look for the actual amount of curcumin written on the supplement facts. Turmeric is best absorbed when taken with food that contain lecithin such as egg yolks, sunflower seeds, peanuts, fish and organ meat.
Good turmeric supplements are usually paired with other ingredients that can help increase absorption levels and amplify its potency, such as black pepper fruit extract (piperine), Boswellia extract and ginger root extract.
Examples of turmeric supplements:
Nu-Flame Defense from NuEthix Formulations contains 250mg curcumin (standardized to 90% curcuminoids) and Boswellia extract - both are known for their anti-inflammatory properties.
Turmeric from ReviveMD. This formula contains Boswellia extract and ginger root extract. My discount code CHERIA gives you 10% off on all NuEthix Formulations and ReviveMD purchases.
Yoga Asanas to Help Improve Bodybuilding Poses
photo credit to MGMedia
Some Yoga poses (asanas) that can help you improve your mobility, work the deepest layer of your abdominal muscles, and complement your bodybuilding posing routine:
Upward-Facing Dog Pose
(Urdhva Mukha Svanasana)
is a versatile backbend pose that can help you improve the Back Pose in some female divisions such as Bikini and Wellness. When you do this pose, engage your shoulder blades on your back to target your traps.
Head-to-Knee Pose (Janu Sirsana)
helps stretch the hamstrings + glutes, as well as improves the body’s range of motion, primarily in the hips, shoulders, and knees.
Wild Thing Pose (Camatkarasana)
It is an arcing Side Plank variation with a more open chest and shoulders. This pose can make a good drill to practice expanding your rib cage and expelling air out of your lungs, which helps you to nail poses such as Front Lat Spread Pose and Side Chest Pose.
Tabletop Pose (Bharmanasana)
with a couple of sets of Nauli Kriya breathing (abs “vacuum”)
to target the transversus abdominis (TrA).
Once you’re ready to come out of the pose, you can extend your legs to shift the tension from your knees and stretch the hamstring muscles.
If you are menstruating or less than three months post-delivery, it's best to skip this breathwork due to possible abdominal strain.
Triangle Pose (Trikonasana)
This pose makes a good exercise to twist your torso and achieve the v-taper look.
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