3 Supplements I Actually Take

Americans spend more than $35 billion dollars on supplements every year. That’s insane! The majority of those supplements offer no measurable benefits, and some of them can even have associated risks and nasty side effects. My priority is always to seek out what my body needs in the form of food whenever possible. Our bodies tend to use the nutrients more efficiently and it’s more affordable to eat well than it is to fill a cabinet with supplements. 

That said, there are a few supplements that I do use and I wanted to dig into those today. They have all been heavily vetted by numerous studies over many years and the benefits continue to stack up as research continues. 

Make sure that you vet the companies you are considering buying supplements from carefully. They aren’t all created equal. I always look for companies that publish their lab testing. Nordic Naturals and Thorne Labs are two that I trust and use myself. 

#1 Vitamin D
I live in a northern climate on the US/Canada border. From September to April, the sun doesn’t get high enough in the sky to allow my body to use sunshine to make vitamin D. My Nordic ancestors most likely had bodies adapted to use vitamin D sparingly because they had little access to sunshine but my body needs more. When our son was diagnosed with diabetes, they also tested his vitamin D levels and found that even at age 2, they were low. Our entire family was low, and we started taking recommended vitamin D supplements years ago. For myself, I am able to supplement for only that 6 month period where the sun angle is too low. I spend ample time outdoors in the summer and that maintains my levels going into mid-fall so I start taking vitamin D in October.

It’s a good idea to consider having your vitamin D levels tested next time you see your doctor. Sometimes we only need a little boost and other times we need a mega-dose to catch up and then can taper to a smaller dose. It is possible to take too much, especially over time, so it’s best to have your levels tested so you are taking the right amount for your needs. Most people in the US who live north of 37º latitude likely should be supplementing. That means if you live north of San Francisco, Arizona, Texas, Tennessee, and North Carolina, the sun angle isn’t enough to produce vitamin D in the winter. Even if you live south of that line, testing is a good idea because people with higher levels of melanin in their skin can also have their vitamin D production. If you frequently (or always) use sunblock when you are outdoors then you might also consider supplementing even if you live in a southern state. Prioritizing getting 10-15 minutes of sunshine per day in the morning can give you all the benefits without the risk of skin damage that increases later in the day. 

Vitamin D is vital to many of our bodily functions, from our immune system to efficient use of calcium, to even our mental health – Vitamin D is vital. I can feel when my levels start to run low in the fall if I have forgotten to start my supplement. By November (only one month past the point the sun angle is no longer effective) I feel fatigue and moodiness. 

Vitamin D has also proven important in preventing the amyloid plaques that cause Alzheimer’s. We continue to discover just how important this vitamin is to so many of our functions. Supplementing is easy and effective and the test for your vitamin D level is a simple and affordable lab test that is usually covered by insurance. It’s worth taking the time to check it out. 

#2 Whey protein
I wasn’t sure if I considered this a “supplement” as much as a food, but I included it since it’s not a whole-food form of protein. It is now recommended that women eat .8 to 1.1 grams of protein per pound of body weight per day. It used to be that they recommended less for women unless you were an athlete. But studies have shown that higher protein is vital for women to maintain muscle as they get older. Estrogen plays a big part in maintaining muscle and when we lose it, we start to lose muscle (and bone) mass more quickly. Starting around age 30, we lose 3-5% of muscle mass per decade but that increases to 5-10% after age 50. Getting enough protein is vital. Whey protein can also be beneficial in controlling cholesterol so that is an added bonus.

Averaging 1g of protein per pound of body weight can be a lot of food. I love to eat as much as anyone, but protein has a lot of staying power for me. When I eat high protein, I am full for a long time. I can’t force myself to eat more just a few hours later. It’s hard for me to get enough protein only through food. That is why I use whey protein most days to close that gap. I look for about 30g per serving of protein and less than 3g of sugar. Some of them can have quite high sugar content. It’s also a great take-along when I know I will be spending hours in the car and my only options will be fast food. 

#3 Creatine
It always seemed to me that it was a “gym rat” supplement – intended for athletes and people looking to improve their competitive edge. It turns out that creatine has numerous benefits outside of muscle strength and recovery, including protective benefits for our brains. It is especially beneficial for women who see smaller creatine stores due to their hormone makeup. Not only does it impact performance in activity, but it appears to be useful throughout women’s lives in a variety of ways, including as a countermeasure to muscle and bone loss and even for metabolic assistance during pregnancy.

As I’ve gotten older, one of the “features” I’ve experienced is brain fog. This is common with the changing hormone level for middle-aged women. It’s very unpleasant. It makes it hard to focus and think through problems. It makes it hard to manage day-to-day life tasks when you can’t think normally and forget things. Creatine helps with all of that. I was shocked, honestly, at the difference it made and it’s my newest weapon in maintaining my health (and my sanity)going forward.

Creatine is being tested increasingly for its cognitive impacts, especially on people who are struggling with sleep deprivation, stress, aging, or even long-Covid. Currently, studies are looking at whether it can even help people suffering from dementia even after symptoms have started. 

In addition to the cognitive benefits, creatine also helps maintain muscle mass and enhances performance, which is why it’s been so highly used by athletes. As we’ve touched on before, we might not all be running marathons but movement is a necessity for all of us, and increasing the benefits we see for the work we put in is beneficial for us all as athletes of life. 

Creatine is one of the most studied supplements in existence. Hundreds of studies have shown the benefits and safety of it so it’s worthy of consideration.

Supplements are a tricky market. Most of them take advantage of people’s fears and provide little-to-no measurable impact except to drain our bank accounts. Some are even harmful. But some of them are worthwhile, and numerous studies continue to be done on the extensive benefits that they can offer. Consider looking into whether you might benefit from vitamin D, protein, and/or creatine supplementation. All three have made a measurable, meaningful difference in how I feel and helped me tackle new challenges as I go through life. 

Have a wild weekend!

-Kim