Fish Oil
Most people don't realize the benefit of this supplement. Fish oil supports brain, eye, and heart function. It works as a phenomenal anti-inflammatory too. If your joints are constantly sore, it might be time to spend the money to alleviate pain in your body. Taking the recommended fish oil dose, however, might not be enough. Most fish oils you find in stores are cheap. Pay attention to the levels of DHA and EPA, the main omega-3s present in fish oil pills. If you take 2000mg of fish oil you might be getting 500-750mg of DHA/EPA combined. Just look on the label and see what you are currently taking. In my opinion this is too low, especially if you hit the gym a few times a week.
My recommendation is a minimum of 2000mg DHA/EPA per day;1000mg if you aren't active and even higher levels if you work out five times a week. To hit my recommended amount means swallowing 10-15 pills of grocery store-purchased fish oil. I find this hard to stay consistent especially because you may be burping fish oil all day. Luckily, high quality fish oil supplements made for active adults don’t have this unpleasant side effect. More on this shortly.If you don't like fish oil, you can get omega-3 from walnuts and flax seeds instead.
Vitamin D
Sunshine on your skin gives you a healthy dose of vitamin D if you can spend at least an hour absorbing it instead of the fluorescent flickering office lights. Vitamin D is essential for bone health and overall immunity. During the winter in New England many people get sick, not because of cold weather, but rather lack of sunlight to boost immunity. Some of us work from sun up to sun down so we rarely get direct sunlight on our skin.
My recommendation is to add a vitamin D supplement. Luckily there are a few companies who understand the need for both added fish oil and vitamin D. I'm a huge fan of Stronger Faster Healthier (SFH), a company who creates a daily liquid supplement that has enough DHA/EPA and vitamin D our body needs in one teaspoon. I like the lemon and orange flavors to prevent the fish oil burps too. Here's the link, and no we don't have an affiliation with them. They are just a solid company that I believe creates one of the best fish oils out there. Heck, I've been using them since 2012
SFH Fish Oil ;.https://www.sfh.com/collections/omega-3/products/omega-3-fish-oil-vitamin-d3?variant=39800864047264
Leucine
This is an essential amino acid that cannot be produced by your body but is crucial for maintaining muscle mass, regulating blood sugar, and increasing human growth hormone (more for child growth). Ultimately, it produces energy during workouts. Leucine is mainly found in animal protein. If you live a vegetarian or vegan lifestyle you might want to hit up Jeff Bezos and get an order through Amazon.
My recommendation is it's pretty cheap and helps keep your muscle on when your lifestyle slows in the winter. I don't know exactly how effective it is but science does back this amino acid. I did take it for a while back in my weightlifting days and can't say anything bad about it.
Most people won’t realize a huge improvement in the feeling of their body at first. But when you stop taking it, you might find all the aches, pains, and brain fog creeping back in. Try these power supplements for 30 days. Once again, these are my recommendations. Talk with your doctor before taking any over-the-counter supplements.
"There are no bad movements, just more efficient ones."