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vitamin tips

3 Top Supplements for Women

Written on October 9, 2013 at 6:27 pm , by

Photo by Flickr user stevendepolo.

Photo by Flickr user stevendepolo.

Here at Mohr Results, we get more questions about dietary supplements than anything else.  Women often want to know about the “best” supplement for fat loss or skin health, while sometimes it’s about energy, bone health, or general wellness.

Since the question comes up so often, we thought we’d share some of our favorites.   But remember that supplements aren’t in place of a poor diet, but instead a complement to veggies, fruits, lean proteins, healthy fats and grains.  We actually refer to them as “complements” instead of supplements, since the intention is that they do just that.  That being said, here are three complements/supplements we encourage adding to your own diet.

Fish Oil

If we could take just one ‘complement’ this would be it.  Most people do not get enough omega-3 fats.  We certainly encourage increasing omega-3’s in the diet by eating more cold water fish — like wild salmon, anchovies and sardines — but also understand that these aren’t always the most popular.  To complement our intake of fatty fish, we add Nordic Naturals fish oil to our daily regimen for us and our girls, who are 4 years-old and nearly 2 years-old.  Omega-3 fats are important for heart health, brain health, recovery from workouts and so much more.  A recent study even showed that up to 96,000 people die each year from not getting enough omega-3 fats.

Multivitamin

When it comes to nutrition, the whole is better than the sum of the parts.  In other words, ingredients and foods eaten together offer more benefit than a single nutrient.  A quality multivitamin is an example of this in supplement form, providing a variety of essential vitamins and minerals important to the diet.  We use, like, and trust Rainbow Light for Women and Rainbow Light for Men (for the guy in your life).  The nutrients come from whole foods (versus just isolated nutrients) to complement what we eat in our diet.

Vitamin D

Vitamin D is another common deficiency in the diet.  It is challenging to get D from the diet; it comes from foods like sardines and anchovies, egg yolks, milk, and to an extent, mushrooms.  But  many people typically don’t usually eat enough of these foods, and relying on Vitamin D from the sun just exposes you to other health problems. (Using sunscreen is critical since it protects us from harmful UV rays, but it also blocks vitamin D conversion.) Most experts encourage a minimum of 1000 IU’s daily, which is easily found in a variety of ‘compliments.’

We both also use protein, regularly, but hardly consider that a supplement; it’s just a convenient source of nutrition.

Of course some women may have some other unique needs, like calcium or iron. But when considering the “basics” of what we believe all women would benefit from, it’s these 3 supplements.  Daily.

RELATED: Get more nutrition and women’s health advice from Chris and Kara Mohr.

3 Tips to Keep in Mind for Marathon Season

Written on October 12, 2011 at 2:53 pm , by

Fuel your body up for your best race yet. (Photo courtesy of Denise Crew)

Written by Alyssa Belanger, editorial intern

An apple a day keeps the doctor away, right? Staying healthy and strong may not be quite that simple, but dietary supplement specialist Lori Bestervelt of NSF International has some simple tips for staying on top your fitness game as marathon season approaches and the weather gets colder.

1. Stay consistent. If you’re planning on starting a new supplement, switching up your diet or even trying a new sports drink, be sure that you give your body time to adjust. “Trying something new on race day can literally be the kiss of death,” according to Bestervelt. It’s important to incorporate anything that you plan to do on race day into your regular training schedule well in advance that you won’t be surprised by the way your body reacts to these changes.

2. Start popping a pill. Whether you’re training for the next big race or frequenting the gym for a spinning class, you need your vitamins! Bestervelt recommends getting a good daily multivitamin to maintain good health. Check your multi’s label at fda.gov  to make sure you’re getting all the nutrients your body needs.

3. Rise and shine, rain or shine. “Practice for every kind of weather, because you have no idea what you’re going to get on race day,” says Bestervelt. It may be hard to get out of bed on a rainy day when you’ve been spoiled by summer’s sunshine, but training for different weather conditions will ensure that your body is ready for whatever comes your way on race day. Be sure to stock up on waterproof gear to keep you warm and dry, too!

Bonus Tip: Studies have shown that people with low levels of vitamin D have increased respiratory infections. If you are training in rainy or cooler conditions, be sure to stock up on vitamin D, which helps strengthen your body’s immune function. Bestervelt suggests taking 2000-5000 IUs (international units) for those who exercise heavily.

Tell us: What do you do to prep your body and mind before a big race?

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