Download my supplement stack: https://chalene.com/stack
Are you confused about the plethora of supplements available and wondering which ones are truly important for your health?
Chalene Johnson breaks down essential supplements that most experts recommend for optimal health. She shares her personal supplement regimen, highlights the benefits of magnesium, creatine, DIM, Omega-3, and more.
Links from today’s episode
Supplements from BrainMD
➜ Link: https://Chalene.com/BrainMD
Bright Minds
Omega-3
Supplements from Organifi
➜ Link for 20% off http://Chalene.com/organifi
Collagen
Pure
Immunity
Supplements from BiOpimizers
➜ Link for 10% off https://Chalene.com/mag
Magnesium
Masszymes
Sleep (updated) https://Chalene.com/sleep
Fiber from Galveston Diet
➜ Link: https://galvestondiet.com/supplements/fiber-gdx/
Fiber GDX – Galveston
Supplement from Pure or Thorne
➜ Pure Link: https://www.pureencapsulationspro.com/
➜ Thorne Link: https://www.thorne.com/products
Dim
Turmeric
Creatine
Check Chalene’s doctor Dr. Kirsten Singler
➜ https://leemedicalinstitute.com/
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creatine fiber vitamin D Vitamin B vitamin K turmeric vitamin C what about bcas pre-workout what about a post-workout protein shake how many supplements do we really need today I’m going to share with you the essential supplements that most experts agree you need for Optimal Health and as an extra added bonus I’m going to share with you every single supplement that I take including the dosages including which companies I use and after years of being asked shelene please share with us the exact list of supplements that you take today I’m going to do that I’m going to share with you exactly what I do take what I don’t take and why so let’s get to it before we go much further I need to ask you solid three things they will take less than 30 seconds double check and make sure you’re subscribed turn on the little notification Bell because if you don’t YouTube won’t show you my videos and thirdly comment below this video shelene your bossy and then I’ll know that you did those other two things all right let’s get to it thanks for joining me my name is shelene and you are listening to or watching the shellene show so let’s start with the basics the list that most health experts agree almost every American at least should be supplementing their diet with and the reason why we want to supplement with these things is because most of us frankly don’t have the nutrients from the food that we’re eating even if you’re eating an almost perfect diet to support the kind of minerals and vitamins that we need for Optimal Health I don’t know about you but sometimes I feel like it doesn’t make sense that we have to take so many supplements like our ancestors weren’t taking these many supplements do I really need all of these things or am I just a victim of expensive marketing and then you hear some experts say like oh you know why take all these supplements anyways if you’re just like peeing them out and and you you get all these things from your food but the fact of the matter is when I don’t take certain supplements I feel a difference and it shows up in my blood work so I want to go on a deep dive and fully understand which supplements I truly needed which ones are like you know it’s helpful but at a certain point you get pill fatigue are you with me where it’s like I saw a clip from Dave asprey where I think he said he to takes like 80 pills twice a day I’m like yes when I’m traveling I take 84 pills in the morning I don’t know if I want Optimal Health if it means taking that many pills God bless him but on the subject of having Optimal Health and why it is we have to supplement but maybe like our grandparents didn’t here’s what Dr Heyman had to say the obvious question is why do we need supplements right we evolved for the last 200,000 years there was no Whole Foods or GNC or supplement store we couldn’t buy vitamin D or vitamin C or any of this stuff we didn’t even know what it was and yet somehow we manage to survive from an evolutionary point of view supplements are kind of irrelevant but right now we’re living so out of sync with our evolutionary biology that we need to really look at the facts about what’s happening with our food supply with our nutrient levels both in our food and in our bodies and the consequence that for our health after almost 30 years of vigorously testing nutritional status on all my patients I’m beyond shocked at the level of nutritional deficiencies so listen in today’s episode as I said I’m I’m going to share exactly what I take and I’m also going to share General recommendations these General recommendations are based on most most most most health experts suggest that most Americans should be taking because most of us are deficient in these things so we’re better off safe than sorry however before we go much further it’s really important you hear what I’m about to say if you’re considering doing supplementation and you have any kind of medical condition or you’re taking other medications it’s really important that you consult with your physician supplements are not governed by the FDA the same way Med medications are prescription medications and because of that it’s really important that you look for certain standards when you’re buying your supplements number one number two that you check with your doctor and number three that you avoid places like Amazon and listen your girl freaking loves I love the convenience of Amazon I would love to get all of my supplements on Amazon and many of the companies that I order my supplements from actually have shops on Amazon and they sell their products on Amazon the problem is if you look at some of the studies regarding supplements makeup hair products that are sold on Amazon the companies that can imitate and look like they are a shop from that’s owned by and run by the actual manufacturer they’re so good at it they’re so good at running these scams and they these are the companies that will often buy outdated expired or counterfeit supplements and then sell them to you at either the same price or slightly discounted and you have no way of knowing and I’ve had this happen myself like I ordered you know I was like I need it tomorrow got impatient ordered one of my supplements I thought I was ordering it from the exact brand right it looks like their shop and then when I got the pills um the safety cap had been broken and there were a few broken pills inside the bottle I’m like uh no that I’ve had that and I’ve heard so many horror stories from you know you guys telling me like I was taking these supplements and they just didn’t seem to have the same impact and uh then I had my blood tested and I I was still deficient so I don’t know just why take that chance so I’m going to share with you again what it is you should be taking I’m going to share with you the brands that I take but please and and I’ll put affiliate links Below in my show description when I say affiliate links that means that I would earn a couple of bucks if you were to buy it using my affiliate link but I’m not doing that because I want you to buy the brands that I buy I’ve done my research I don’t care if you use my affiliate link or if you want to go directly to their website or if you want to do your own research and find a brand that you find to be very reputable I encourage you to do so but just remember that the reputation of the brand that you’re buying the supplements from is really important because again the FDA doesn’t regulate they see it as just food they don’t see it as a drug so they don’t regulate supplement companies they don’t require them to prove through triple lab testing that what they say is inside the capsule or the powder they don’t require these companies to actually verify or triple AB test to make sure that they are so buy or beware sometimes you get what you pay for most naturopathic doctors agree that the majority of us should be supplementing vitamin D calcium magnesium Omega-3s vitamin B vitamin C iron zinc and antioxidants like selenium now almost everyone needs to supplement in those areas because of the way that we eat even if you think that you’re eating almost perfect most of us need to supplement those things in addition to that my recommendation is if you are wondering and you you want to do the least possible then you should be checked by a natural path your general practitioner probably will not want to run a a full blood work panel unless you’re having symptoms Etc so you may have to go to a naturopathic doctor if in fact you want to do testing to find out if you’re deficient in some of these areas now as you know I’m not a doctor I just play one on the podcast and in my professional opinion I would say save your money like you don’t even know need to go and get tested to see what areas you’re deficient and you should probably assume that you’re deficient in these really important areas okay so now let’s get into what it is I take I’m going to share with you what I take and why I take it first and foremost I do not like swallowing pills I I don’t like it and there was one naturopath doctor beware sometimes naturopathic doctors just want to like they want you to take so many pills and frankly some of it I’m like really really like I don’t know it’s just like any other profession there are those who are opportunistic and really don’t have your best interest at heart they just they just want to put you on a pill program and they’re their Affiliates for all the pills and I don’t know I went to one naturopathic doctor and I just really felt like she was just interested in the money the naturopathic doctor that I go to now I will I will give her a shout out cuz she’s amazing and her name is Dr Singler she is in Huntington Beach California she does do Zoom consultations as well she is with a group called Lee regenerative in Huntington Beach and shout out to her because like she is is not g to suggest you take something that you don’t need I’m going to start by sharing with you all the supplements that I take which I take in a powdered form now this is this is my decision I put all of my powdered supplements I mix them all together at once this is not for everyone the reason why I do this and it it takes some getting used to is because of the taste of some of them is really bad so I mix some of the powders that taste pretty good with some of the powders that taste really bad and I mix them all together and then and and it’s like a a really thick concoction and I take this midm morning to early afternoon the first water bottle they do in the morning is just water and because at the moment I’m doing intermittent fasting and because this this bottle contains so many supplements that I’m about to share with you it’s it’s got a lot of calories in it so it would technically break a fast if that’s important to you I don’t know if it is and I’m going to share with you all the supplements that I put in there but again I’m going to tell you exactly how I do it but the first supplement that I start with is called bright minds and this is a heavy hitter so I’m going to tell you that it’s got freaking everything in it so you know a lot of people take a multivitamin plus you know all these other this is like almost every supplement you could possibly really need all in one powder and I’m just going to tell you it does not taste good at all so if you go and look at the reviews for this particular supplement all the one stars are all people are like I couldn’t hack the taste of it I I couldn’t hack the taste of it either if I just drank it on its own so this is a supplement you would either want to put into a smoothie or you do it like your girl where I mix them all together so that there’s enough other supplements in there to mask the taste of this one and it’s no wonder it doesn’t taste good let me tell you what is in this one powdered form it’s called bright minds and it’s specifically for brain health and it includes all of the multivitamins that almost every human needs regardless of your age all right are you ready it has vitamin A vitamin C vitamin D3 vitamin E thiamine riboflavin vitamin B6 vitamin B12 folate biotin panthic acid calcium iodine magnesium zinc selenium magnes chromium uh mendum phosphat something or another aceta carnitine GCO baloba hoopen alphal lipoic acid coqen res veritol choline Lutine which is so good for your eyes like you really need that for your eyes Boron silicon vitamin B3 vitamin K and more when you look at the price for this it’s really remarkable how well it’s priced it’s formulated it’s it’s it’s made by brain MD and it’s formulated to be all of your multis in one powdered form it’s ideal for brain health it’s ideal for all of your multivitamins but again I’m just going to tell you the flavor is not cute as I mentioned almost everyone needs magnesium and what most people don’t realize is that they need more than just one form of magnesium and most magnesium supplements are just one or two forms I found a form of magnesium well suggested by my doctor was a form of magnesium that had all of the seven to eight different types of magnesium the company that I use that I trust for my magnesium just came out with a powdered form and I’ve been using that in my again in my same water bottle and it has eight different types of magnesium magnesium and I’ve done so many episodes on magnesium magnesium is the the like superpower supplement of all supplements in my opinion especially if we’re talking about weight loss if we’re talking about anxiety depression hormone balance if we’re talking about sleep if we’re talking about bone strength if we’re talking about bone density magnesium is the mamama JAMA anyways I put a powdered form of magnesium I will link to all of these in my show description I will say the powder form which I get from bi Optimizer I find personally it’s weird the powdered form of this magnesium doesn’t give me any digestive distress whatsoever the pill form I find that if I take more than three digestively it just doesn’t settle with me so I can I can push the limits with the powdered form and it it doesn’t taste that bad here’s what friend of the show Dr Mary CLA Haver has to say about magnesium magnesium people who have high levels of blood magnesium actually have improved circadian rhythms and they have um increased Mel natural melatonin production and so and we know that people who have low magnesium levels in their blood actually have a higher incidence of disturbed sleep low magnesium levels are linked to poor heart outcomes high levels of magnesium are linked to decreased inflammatory markers that that are related to heart disease so important so magnesium it turns out is a natural anti-inflammatory agent woo women who are supplementing with magnesium and have high blood levels have higher bone density versus women who are not now creatine is a supplement we’ve been hearing bodybuilders and people who are physique models talking about creatine for years but creatine is especially beneficial for women who are perimenopausal through menopause why that is because during this period of time for us as we’re decreasing our sex hormones specifically the ones that help us to build muscle because we’re undergoing these significant changes and it often impacts our ability to put on muscle and to gain strength creatine helps Aid in the transfer of a Denine triphosphate creatin can act or phosphor creatin can act as a high energy phosphate donor to reform uh ATP and allow you to perform better but it’s also a really powerful osmolite and so it pulls water into muscle tissue just a muscle cell being more hydrated there’s some evidence that that can actually improve the that it’s more anabolic environment but regardless of the mechanism we do know that when you take creatin you see improvements in lean mass that was doct Lane Norton and here’s what our friend Dr Andrew hubman has to say about creatine the readily available fuel source form of creatine can also be stored in brain tissue and as is actually quite prominently stored in the forbrain the area or the real estate of of your brain just behind the forehead which is involved in planning and action and understanding context so it’s very important for cognition it’s important for personality too but it’s important for a number of different aspects of life that have to do with making plans being able to focus very intensely on your work etc or on anything for that matter all functions that become heavily disrupted in people who have traumatic brain injury and concussion only does creatine help in Muscle Recovery muscle development but also in brain function I started using creatine about a year ago and now I Take 5 milligrams every single day powder form it is tasteless I will link to the one that I use so be sure to look there for the complete list I don’t have an affiliate link for my creatine um but I’ll I I will share with you the brand that I I take and I think it’s pure a very reputable brand it’s something that I ordered directly from Pure not from Amazon next up I add collagen I add an unflavored coll that’s specifically formulated to help with hair skin tissue development joint pains and stiffness and what’s nice about is it gives a little bit of protein as well the collagen that I’m taking right now is from organifi and again I will link to that in the show notes it’s unflavored they also have a flavored version currently I’m using the unflavored version and honestly I think collagen makes a big difference because we produce less of it we produce less of all the things that we need as we age and that’s why this our skin can sometimes feel like crepy you can see the signs of cellulite um hair nails all of these things are so important as we age I don’t know about you but like after a certain like after about 40 you just feel like why is my hair working against me like it takes so much longer to look cute are you with me drop a comment and you agree like the older I get the longer it takes for me to look cute the more time in the mirror we’re surprising one person a week reaching out you on Instagram and letting you know that you are our review of the week and sending you a nice little goodie bag these next two if to be honest if you’re doing the first recommendation I gave you which was bright Minds then you don’t need to do these next two but if you’re not doing bright Minds then you definitely want to do these next two the first one is immunity from organifi and this one un unlike bright Minds is actually delicious it’s loaded with vitamin D vitamin C D3 as well as zinc and this one is ideal to help you make sure you’ve got a healthy immune system I swear by this stuff and this one is great for te- cell production and your overall health and Immunity I swear by this one I swear this is the reason why I never get sick next up also from organifi is pure and you guys if you’ve been listening to the show for any length of time you know that I have been mixing pure and Immunity in my water bottle for years I swear by them and the reason why I got turned on to pure is for my brain Health now I do take Aderall that’s not a supplement that’s a prescription drug and I I take 15 milligrams of slow release Aderall for my ADHD it works because the type of ADHD I have and that’s why I always think it’s really important that you consider getting a a diagnosis so you know what type of ADHD you have because Aderall is a stimulant people who have a certain type of ADHD it can make them feel very like Speedy it can diminish their appetite it’s never happened for me and uh it can make them more obsessive so that’s why I think it’s really important look at what type of ADHD you have anyways it was recommended to me at the time that I got my diagnosis that I consider really helping my brain function specifically my brain derived neurotropic Factor by increasing it which helps with exercise but also with a supplement I take that’s called Pure that is from organifi and it’s specifically designed for cognition memory Focus everything that somebody who’s easily distracted needs and this one is clinically proven to increase bdnf brain derived neurotropic Factor by up to 276 that’s insane both the immunity and the pure have a a lemon one has a lemon flavor one has an orange flavor so now that I’m mixing all of these ingredients together it really tastes like a very potent very sour Skittle or like I mean it’s like it’s potent okay I’m telling you it’s pretty potent and sometimes depending on my diet over the course of that week I will mix in a fiber supplement as well it again it’s water soluble it’s a fiber supplement and for so many women you’re missing fiber in your diet fiber makes us feel full longer it helps with digestion it helps with nutrient absorption it helps to control blood sugar levels and balance hormones so you know again friend of the show Dr Mary CLA Haver swear like this is the Cornerstone of the gston diet it is to increase your fiber it’s if you’re going to track anything she says track your fiber if you’re going to do one thing that’s my thing I think you should fight to get a minimum of 25 grams of fiber in your diet for day per day from food okay average woman in the US is getting 12 and it’s probably nothing you’ve ever tracked before or paid attention to but those foods that are rich in fiber are also rich in multiple vitamins minerals nutrients anthocyans phytoestrogens all of it high fiber diets are linked to decrease of cardiovascular risk diabetes stroke visceral fat cholesterol and you’re getting the biggest bang for your buck when you’re choosing foods rich in these things I supplement myself to get to 35 and plus so I know I’m getting 25 a day with food you know and then I’m supplementing to to push push the envelope a little bit my gut can handle it I’ve been doing it for a long time I don’t always add fiber to my water mix kind of depends on like what I’m doing with my diet that week but if I do I I just use the same fiber product that she recommends and I I will link that in our show notes as well okay so that’s it now let me just give you this word of advice if you mix all of those yourself the first time you’re going to take a swig and you’re you’re going to be like oh what is this so go slow I’ll say that number one number two and this is my weird hack but it works I add a a little bit of oat milk creamer just a touch to this water because what it does is it kind of cuts all that like really pungent Taste of the all these like Fruity sour flavors and it it just gives it a little bit of like a softer creamier taste I know that sounds crazy it’s not going to be for everybody but some of you are going to be like Shing this is so good I’m telling you I actually look forward to drinking this I think it is so so freaking tasty I would like I love the taste of it now and I don’t know if that’s weird I don’t know if it’s an acquired thing I don’t know I’m just telling you what I do maybe you all of these supplements I just went over they’re all available in pill forms too so if you’re like I don’t want to do all of that in one drink that sounds disgusting I would just rather throw them all back in pill form you can do that too because every single one of the companies I just talked about they all offer these in pill form too I just get pill fatigue so I like doing it all in one water bottle and it also helps me to get more more hydration and you may have noticed what I don’t put in my water bottle is any bcas or protein powder or post-workout pre-workout like you know if your body is working optimally I know I’m going to catch some grief for this you really don’t need a pre-workout or a post-workout or bcas especially if your body is using the protein that you’re consuming however it’s not harmful so if you like the taste of your pre-workout if it’s for example my sister says she loves taking her pre-workout because it gives her a little bit of a kick and it gives her some energy for her workout and it’s it’s kind of like it’s almost like a habit kind of the way it is a habit for me to drink a little bit of coffee in the morning I don’t even know if I need it I I probably don’t but it’s just like having that nice little warm cup of coffee is like part of my morning routine so if that’s part of your routine to have your bcas or your pre-workout before your workout then go for it a lot of people will admit that the reason why they do a pre-workout or bcas is because they just like the taste of it in their water and I’m here to say if improving the taste of your water is what you need to then do that because you need more water everybody needs more water so you know if that’s what you’re not going to do any harm by consuming these things I’m just here to tell you you probably don’t need them now let’s talk about the pill forms of supplements that I take first is dim dim is a natural way to balance your hormones dim is something I take dim is something that my husband takes again we use a very reputable brand that we get specifically from our naturopathic doctor I recommend Pure or Thorn as very reputable Brands I’m sure there are others out there but you know those are the two I can remember off top of my head dim is ideal for those of you who are PCOS dim is a way like I said to balance hormones for both men and women so as always I’m just going to remind you to check first with your physician I to make sure that any supplement that you’re taking doesn’t interact with a medication that you’re taking or a existing medical condition next perhaps one of the most essential supplements that all of us should be taking is an omega-3 Omega-3s are typically EPA and DHA Fountain fish oils and these are considered to be one of the most powerful anti-inflammatories that you can take this is so important for your brain health like there’s been incredible studies on the slowing and even the reversing of symptoms of dementia and Alzheimer’s Parkinson’s and other diseases related to brain cognition just by doing High dosages of Omega-3s check it out if that’s something you’re interested in Omega-3s are important not just for cognitive Health but the health of your skin your hair your nails your eye health and overall body functions and there’s over 4 4,000 studies that substantiate the supplementation of Omega-3s decreases your risk of heart attack and stroke next up on the list is turmeric and I have to admit I’m not as consistent about taking my tumeric I don’t know why but I’m I’m not and I should be because turmeric is again one of those incredible anti-inflammatory supplements that helps with joint pain aches recovery and tumeric is one of the most commonly recommended supplements especially for women over 40 because it helps with joint pain it helps with symptoms of per menopause it helps with symptoms of menopause just about anything related to body function anything that’s going to be impacted by inflammation tumeric helps to reduce inflammation so it’s a wonderful supplement to take I’ll share with you the brand that I take for gut health I have shifted from taking a probiotic I’m I’m taking a break from my probotics and I’ve started taking something called mass zymes and I was inspired to take this after seeing a video from again one of the companies uh bi Optimizer that it’s a very incredibly reputable company like like their customer service is next level um but I I saw this video about how using these enzymes how it broke down the proteins that you’re consuming and allowed them to be more bioavailable therefore when I started taking this I stopped taking my bcas and I really think it’s made a huge difference in my muscle development so it’s called MTH zymes again the recommended dosage on the bottle I think is like three pills two times a day I just take two pills I’m a small person I take two pills on an empty stomach before I’m going to have a meal and I have found that I am less bloated I find that I feel like I’m getting better gains from my strength training which makes sense why I’m not having to consume as much protein like my protein levels I think are probably down compared to what they were when I was trying so hard to get like you know this tracking my macros and worried all about it now I feel like I’m get I’m absorbing more of the content of my protein because of the enzymes this supplement helps you to break down your foods and convert them into amino acids which basically negates the need to take bcas it helps with recovery it gives you brighter eyes and it helps you to build muscle and remember muscle is a Cornerstone of our metabolism and last but not least is melatonin I do take melatonin with CBD and the sleep supplement that I take which I’ll have linked Below in our show notes is from Soul CBD so it’s got CBD in it which is nonhallucinogenic it does not have any THC I don’t know about you but for THC for me everybody’s different THC for me does not help me sleep it it make it I I’m up all night so I like something that has zero THC in it for sleep so it’s got CBD CBN it’s got melatonin and it’s got chamomile and all four of those ingredients help with sleep now many of you are going to find that you’re going to sleep much better just with magnesium magnesium is essential for sleep but I’m telling you what when I do my magnesium supplement and my melatonin supplement in the form of my sleep gummies it lights out so that’s it my friends I’m not suggesting you need to take everything that I take but I do suggest that you give these things some time it probably is going to take about 90 days before you start to feel like wow big difference some of you might feel a huge difference right away we don’t know how bad we feel until we start to feel like ourselves again and when you have all the vitamins and minerals that you need it is only then that your body can function the way it was designed to function where you can feel like yourself again I know the thing that sucks about this is they’re expensive and I apologize I I know it’s sucks that health insurance doesn’t cover these things why would they health insurance is only good if you’re sick makes no sense makes no sense don’t even get me started so that is a bummer and I’m going to acknowledge that it is you know a privilege that we can afford to do these things and because of that if you’re going to you know you have to prioritize okay like what do I really need like pay attention to the list I gave you right at the beginning I think the most important one for you to consider is magnesium and get yourself a good multi so I talked about bright Minds as being a multi that I mix in in a powdered form but if you’re not doing a powdered form you should you should definitely be taking a multivitamin from a reputable brand all of these things they make a difference it’s stacking all of these little things that make a big difference and then you don’t have to work so hard in the gym you don’t have to fight so hard against your nutrition I hope this is helpful listen I love you I mean it and I’ll talk to you soon [Music] n
