Hey Reader! Hope you are having a good week.

Do you take any supplements? I try to avoid overdoing supplements which can be challenging. It seems that there is always something new out there and the marketing is so believable.

Don't get me wrong, I think that supplements are beneficial. But are they magical?

The short answer is no. Eating a minimally processed diet (with adequate protein and fiber), exercising regularly, getting adequate sleep and managing stress are more important.

The primary goal before starting a supplement is to get your lifestyle (diet, exercise, sleep and stress) healthy first. And then yes, supplements can help.

My advice is to try and keep the number of supplements you take every day to a minimal. Do your research, consult with your health care provider and get some labs to track your data.

Supplements I take every day:

Creatine monohydrate. This is a no brainer. Almost everyone needs to be taking creatine, especially if you are a female over 40. Check out this blog post for more details.

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Vitamin B12. I eat a vegan diet and getting sufficient B12 is difficult. Vitamin B12 is important for nerve and red blood cell function and many other important cellular activities. Vitamin B12 deficiency can cause anemia and damage nerve function.

Omega 3 Fatty Acids. Omega 3 fatty acids are anti-inflammatory and great for brain health and muscle function. I take an alga based fatty acid supplement.

Vitamin D3. I live in Wisconsin and getting enough sunlight in the winter months is difficult. Most of us are likely deficient in vitamin D and supplementing is a good idea. I usually take a lower amount in the summer and increase in the winter. Vitamin D is important for bone health and is considered a hormone.

Protein Powder. Getting enough protein on a vegan diet is difficult for me. I can only eat so many beans and tofu! I usually eat a serving before my morning workouts. Some of my favorite brands include Earth Chimp, Vedge, and Truvani.

I have a full blog post that covers each of these supplements in depth, for more information, check it out below.

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Thanks for taking the time to read, I really appreciate it. Respond to this email if you have any questions or comments. Feel free to share this article with a friend or family member whom you feel would benefit.

Have a great week!

Courtney