The Right Supplement Dosage!

We live in a world were there is a supplement for sun, sleep, sore muscles, sore joints… you name it! But how do we know exactly WHAT we need, and how much is the correct dosage?

We walk into our local chemist or supplement store and can be confused at 1000mg fish oil vs 500mg fish oil. I mean, how much do we realy need to make a difference or are we wasting our money?

Lets talk about the common cabinet supplements most of us have likely purchased.

Daily Multivitamin

It’s a fact most of us think that this is the gold mine for feeling a million dollars and getting the biggest bang for your buck. STOP! To put it bluntly, its not exactly a waste of time… but its not realy doing you the most favours. You are getting a whole bunch of small dosages of EVERYTHING. Small…. dosages… of EVERYTHING. NOT THE CORRECT DOSAGE. You pee a majority of it out and the bit you may absorb….. is not the right amount.

Magnesium

There is various types of magnesium depending on what exactly you need. Two popular types are Gylcinate and Citrate.

Citrate is higher absorbing, great for constipation, anti inflammatory (great for recovery), reduces insulin resistance, lowers blood preassure.

Glycinate is great for those with a more sensitive stomach, permits muscles to contract and relax properly, lowers blood pressure & assists with producing ATP (adenosine triphosphate)

Dosage

Male = 400-420mg

Female = 350-360mg

L Gluttamine

A TFP staple supplement! It assists the gut by helping the cells in the stomach and intestines. It helps removes lactic acid from the muscle ( you know that burn you get in the muscle while working out, out that next day soreness were you feel like your arms might fall off? Lactic acid is partly responsible for this!) Its our favourite Amino acid and an absolute MUST HAVE.

Dosage

20-30g Per day.

Fish Oil

Consuming Fish oil daily assists with joint inflammation, eye function, cardiovascular health and even symptoms of arthritis. Sometimes they can have a fishy after taste however most these days don’t have this issue.

Dosage

There are not conclusive recommendations for fish oil however we recommend 500-1000mg AM & PM for a noticeable result

Vit C

The immunity boosting must have. Not only is it fantastic for the immune system, its also great for the absorption of iron, growth development, wound healing and the maintenance of bones teeth and cartilage.

Dosage

65-90mg Per day however some use up to 2000mg a day depending on the individual.

With so many supplements on the market a common question asked is “do I realy need to take it”. Answer is.. it depends. In a world where the nutritional value of our produce is constantly declining our common answer is yes to our clients. With more pesticides, growth hormones, chemicals…. Its rare and expensive to find organic produce and even then, the nutritional value is simply not what it used to be.

Always ask your coach or reach out to the team at TFP for all your nutrition and supplement questions!

Yours in health,

Coach Kimmi