Right out of the gate, we want to state something clearly. This post is not about what supplements we think you should take. We don’t sell any supplements, and are hard-pressed to endorse any company’s entire product line and ingredient list. Nonetheless, we’ve had a lot of inquiries about what we personally take as a “bonus” on top of our pretty-darn-close-to-Whole30-quality diet. So, we’re going to share what supplements have made our cut once we ran them through our Supplement Evaluation Checklist.
Basically, we use two categories of supplements: things we take most days, and things we take intermittently, because we think they have some value in certain situations. We’ve included a link to an interesting study for each supplement, but we’re not presenting each link as a summative article on its subject. They’re just articles of interest, and if you want more, Google. We’ve also included a link to examples of brands that we like for some of our supplements, based (again) on our Checklist.
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DAILY DOSES:
Fish oil We’re on a 0.25 factor dose, but your dose will vary depending on your own dietary and lifestyle factors. Look for one that doesn’t contain any soy lecithin, and avoid the sweetened varieties that taste like candy. We like the orange or lemon flavoured liquids the best.
Study of interest: Hone your Google skills, people. There’s a wealth of information out there about fish oil. If you choose, you can use our Fish Oil Calculator, based on Robb Wolf’s dosing recommendations, as a dosage starting point.
Example: Carlson’s, Maine Natural Health, Nordic Naturals
Vitamin D3 2500-5000 IU daily. We take less on days that we get some sun, and more in the winter when we’re not getting any sun. We generally prefer to get a few minutes of sun daily, but since we don’t live on the beach in Costa Rica, we add some D3 in varying daily doses. Look for olive oil-based or “dry” D, not the stuff in soybean or corn oil.
Study of interest: http://care.diabetesjournals.org/content/27/12/2813
Example: Now Foods Vitamin D3
Broad-spectrum digestive enzyme 2-4 capsules with each meal. We want to digest and absorb as much of our food as possible; simply eating more is not a good solution.
Study of interest: http://jas.fass.org/cgi/content/full/82/4/1053
Example: Now Foods Super Enzymes
Zinc 15 mg daily. Zinc does some cool stuff for immune and hormonal function.
Study of interest: http://jn.nutrition.org/cgi/content/full/130/5/1399S
Example: Now Foods Zinc Gluconate
Magnesium 300-500mg at bedtime. We call our magnesium the “Magic White Powder” because of how well it makes us (and a number of our clients) sleep. (You can use capsule or powder form – we prefer powder, mixed in a little water, immediately before bed.)
Study of interest: http://www.jacn.org/cgi/content/full/24/3/166
Example: Vitamer Mag Relax or Natural Calm (unsweetened)
Curcumin (Turmeric) 500-1000mg daily with food. This is an inexpensive supplement (also obtained through a spice called Turmeric) that has been shown in numerous studies to have anti-inflammatory properties.
Study of interest: http://ajpregu.physiology.org/cgi/content/full/292/6/R2168
Example: Jarrow’s Formula Curcumin 95
R-lipoic acid (R-ALA) 200-500 mg daily. Robb Wolf answered a question Dallas had about lipoic acid in Episode 43 of his Paleolithic Solution podcast. He is a smart, smart dude and (insert PR plug here) is about to release a rockin’ new book, which we’re currently in the process of previewing. (Stay tuned for our review!) Lipoic acid has some potent antioxidant effects, and can improve insulin sensitivity.
Study of interest: http://hyper.ahajournals.org/cgi/content/full/39/2/303
Example: Genceutic R Lipoic Acid
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INTERMITTENT ADDITIONS:
Branched-chain amino acids (BCAA) 3-5 grams before and after hard and/or long training. BCAAs tend to blunt exercise-induced catabolism (muscle breakdown).
Study of interest: http://www.ncbi.nlm.nih.gov/pubmed/11985939
Example: Optimum Nutrition BCAA
Glutamine 5-10 grams post-workout and at bedtime. Some studies say that glutamine enhances healthy immune function. We like immune function.
Study of interest: http://www.nutritionjrnl.com/article/…abstract
Example: Optimum Nutrition Glutamine
We also use liberal amounts of ginger, garlic and cinnamon in our cooking, all of which have been shown to have significant beneficial properties. But, since they’re “food” and not “supplements”, we’ll only mention them in passing.
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So now you’ve had your peek inside the Whole9 Supplement Cabinet – we hope you’ve found our series on supplementation helpful. One brief request, though… Please don’t post a general, “What do you think about (insert supplement here)?” question. Reread our Checklist, and ask yourself the hard questions about why you’re considering taking a “fat burner”, protein shake or overpriced, caffeinated, artificially sweetened energy drink. Ultimately, what you put in your body is your own responsibility – but we’re happy to provide some basic guidelines to help you figure it out for yourself.
Whole9 Additional References: Supplementation
Beware the Hype – a popular supplement company in review
Supplement Evaluation Checklist
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Thanks for the info–its illuminating to see what you two supplement with and why.
I do have an off topic question: Will you guys be doing a blog post on fat and fat sources anytime soon? Specifically, I would like to know your thoughts on animal fats and coconut as a fat source. Most folks are pretty leery about saturated fats, and there is a lot of contradictory information, so getting the story from people I trust in a way that I can understand would help me a lot in explaining to people why fat is sooooooo good. I understand that grain or soy fed fatty meat can mess you up, but what about grass fed, grass finished? What do you think would be the upper limit of consumption of the fattier cuts?
I also can’t wait for the preview of Robb Wolf’s book. I have the book coming, but am very excited and impatient for its arrival.
Hey guys,
Great info. I was at your workshop at CF Invictus a few weeks back and am happily enjoying my newly refined diet.
I was curious about one thing though, and this post seems like the perfect time to ask.
When do you recommend taking fish oil? With a .5 factor and my body weight (220) I am taking a lot. Should I take it with meals? If so, should I consider that when planning my meals?
Thanks!
@Nick: We talk a LOT about that in our workshops. We have an entire section devoted JUST to fat, why you need it, and how to add it into your diet in the best (healthiest) way possible. We’ll think about how to develop some of that material into a blog post – thanks for the suggestion.
Thom: Take fish oil WITH FOOD. Always with food, to prevent an upset stomach and/or “fish burps”. Split your dose up throughout the day – we’ll do three or four slugs off our fish oil bottle with each meal. (Not with your PWO meal, but breakfast, lunch, dinner and snacks are all opportune times to get some in.) Hope that helps!
Best,
Melissa
Does taking certain supplements at the same time inhibit the absorption? Like for example, after a meal I will take some fish oil and a dose of vit D(2000iu) and then at night I will take my magnesium and another dose of vit d. Im never quite sure if I should take my supplements all at once or space them out.
Thanks for this GREAT info. I loooove your blog. A couple of questions for you guys.
1. I guess there’s no multivitamin that covers most of this stuff? I’m all for all of these benefits, but the list is a bit long on first glance.
2. I already take fish oil capsules. What’s the benefit of the oil straight from the bottle?
3. I’m interested in trying the magnesium for sleep. How does this compare with taking melatonin? (I know it’s a hormone, but I’m thinking more in terms of the functional or benefit/cost differences)
Thanks!
Kim,
Good question. In general, most of the supplements are absorbed better when we take them with food, and your fish oil and D definitely fall into that category. The magnesium is best at bedtime on a more-or-less empty stomach. As far as spacing them out is concerned, smaller doses throughout the day makes for generally better rates of absorption, too, so split your fish oil up among a couple meals.
Jean,
1. We don’t really value taking a multivitamin, as most of the substances are available in adequate amounts in real, fresh food anyway, and the compounds in most multivitamins are poorly absorbable anyway. Aim for more fresh vegetables and fruit. Also, let me reiterate that just because we take these things doesn’t mean we’re telling you to do the same. Review our Supplement Evaluation Checklist and figure out what things are on your list.
2. The liquid fish oil lets you skip all the ingredients in the capsules, and likely has a better absorption rate. There are some enteric-coated capsules that claim better absorption rates, but I’m not totally sold on those. The liquid tends to be a more cost-effective alternative to pills, too. All in all, do whatever works for you.
3. The magnesium is really inexpensive and is MUCH more higher recommended than using melatonin. While a melatonin supplement is “natural”, it can mess up your own body’s production of melatonin, so we’d recommend skipping it altogether. Magnesium also does some great things for anti-inflammatory processes and bone health, so it has other “bonus” effects besides just improving sleep quality.
What do y’all make of high doses of zinc to correct deficiency, and then tapering down to a maintenance dosage? One coach I know recommends doses in the 150mg range to start, then tapering down to 50-100mg, rather than your 15mg recommendation.
I understand that high zinc intake can interfere with copper absorption, but it also seems that 15mg may not be enough to correct severe deficiency in athletes, who tend to sweat a lot.
Finally, I asked this on PaleoHacks and nobody seemed to know or care: do you have any thoughts on Zinc Tally (the taste test) as a reliable indicator of zinc status?
I don’t post comments often but I read your blog religiously… thanks for all that you do, both of you. =)
Oh, I forgot! Just wanted to share this info with your readers: I started taking magnesium citrate at bedtime a few weeks ago and it led to pretty bad diarrhea. Based on others’ recommendations, I started taking smaller doses throughout the day, and also switched to magnesium glycinate chelate. It seems to work better for me, but results vary, so people may need to experiment.
Also, there are many forms of magnesium out there and that the consensus seems to be to avoid magnesium oxide due to poor absorption rates. Glycinate and citrate seem to be better options.
Jae,
That level of zinc intake sounds excessive to me, but I’m not a super-science expert like Robb Wolf or Charles Poliquin. I feel better about more moderate doses so as not to upset the delicate mineral balance, part of which is the copper issue that you mentioned. Our personal dosages are also based on sustainable, steady-state amounts, not ramp-up or “catch up” doses. As far as the Zinc Tally, you’d have to ask someone with more lab testing experience than me, but… we don’t get too fired up about lab testing for every possible deficiency. Eat more fresh food, and (optionally) add some moderate doses of highly-absorbed supplements, and we’ll call it good there. On your magnesium experience – in your case, I’d have you dial down the dose or switch to tablets instead of the powdered version. Magnesium is also commonly used as a laxative (for people still on crappy standard American diets), so it’s no surprise on your experience on a much cleaner diet. And, you’re totally right on the citrate and glycinate versus oxide versions. Thanks for your input.
i bought carlson’s COD LIVER oil (lemon) by mistake – wanted the FISH OIL (lemon.)
do i care enough to take it back? it is the same thing?
oh, wiki says COD LIVER is similar but with more A and D. well, that can’t be a bad thing.
Hmmm… So thats a no on a d-bol recommendation?
Dallas why zinc gluconate and not zinc picolinate? Is there a difference? Just wondering. Thanks.
Hi,
I have a quick question re: fish oil.
1) Is it okay to use a fishoil with a “natural lemon flavour”? Or does this not fit the challenge? Ingredients are:
Ingredients (softgel): pharmaceutical quality fish oil (sardine, anchovy, mackerel), natural lemon flavour, vitamin E, rosemary extract, vitamin C, thyme oil.
Softgel ingredients: gelatin, glycerin, purified water.
Ingredients (liquid form): concentrated pharmaceutical quality herring oil, thyme oil, rosemary extract, natural lemon oil, ascorbyl palmitate, natural tocopherols.
2) What is the recommended ratio of EPA to DHA? I’ve found 2 supps: one with 750 EPA:500 DHA. Another with 1500 EPA:500 DHA. Which would you rec?
TIA!
@Thor: We’re not judging – you can dope with whatever you want. Kisses!
@Fish Oil Lover: We’d much rather you stick with fish oil, not cod liver oil. There have been some concerns about the A and D in cod liver oil – the excessively high levels of Vitamin A can prove toxic at the dosage our calculator recommends, and the levels of D in cod liver oil are negligible – meaning you’re not really getting a good boost of D at all. Plus there are some smart folks (like those over at Mercola) who believe that high levels of Vitamin A will limit the effectiveness of Vitamin D, which could potentially lead to a D deficiency.
In summary, if you want to stick with the cod liver oil, that’s your choice, but do NOT use our Fish Oil Calculator for your dosage recommendations. A better choice in our opinion would be to return it and stick with fish oil.
@Peggie: I’m going to have Dallas answer that, because I actually don’t know the answer. We’ll learn together. Tomorrow is a no work day for us, but he’ll hit you back on Wednesday.
@Jess: I answered your question on the Whole30 post, but to reiterate, those ingredients are all good to go, and you honestly don’t need to worry that much about the ratio (but in general, a 1:1-ish ratio is solid, and if you can find one with more DHA than EPA, that would get our vote).
@Dallas and/or Melissa – What are your thoughts on creatine supplements?
I started taking the Natural Calm magnesium supplement about 5 days ago. Wow! I feel relaxed within just a few minutes. Maybe that is a placebo effect – my wife the veterinarian says it should take longer to work – but I am really pleased. I often find it difficult to relax and the Natural Calm seems to help. I am hoping that its effect will not stop after a few weeks like melatonin did with me. My wife is more hyper than I am. She tried Natural Calm last night and thought it made a big difference for her (and she is hard to impress). Thanks for the info.
Peggie,
On your zinc question: the folks who manufacture the picolinate form claim that it is more readily absorbed, but at the end of the day, the more zinc you absorb, the more your body will excrete as a regulatory mechanism to prevent (or at least try to prevent) zinc toxicity (due to the accumulation of excessive zinc). If you prefer the zinc picolinate, go for it, but I wouldn’t recommend it over a gluconate unless it’s cheaper.
Mike Jones,
I’ve played with a creatine monohydrate a few times over the years. The monohydrate is the only version of creatine that I feel is benign enough to meet our safety criteria. There’s a ton of research (admittedly poorly designed studies, though) that support the use of creatine to drive maximal power/strength performance, and I’ve personally experienced some strength/power improvements when I was using it. While we don’t encourage people to use progressively more supplements, creatine is one that I’m okay with if all of your other diet and lifestyle factors are in line (i.e. it’s the icing on the cake, not the cake itself).
Tom,
We swear by our magnesium, too. We’ve not experienced any “fade away” effect over the last couple years, so hopefully it’ll continue to work the wonders for you that it did for us.
Thor,
Dude, I almost forgot to mention it… NOW I understand why you’re so f’ing strong. Ha.
Hey guys,
With the natural calm do you find you need to dissolve it in warm water or tea and do you just mix it in with cold/room temperature water? Thanks.
Why is fish oil bad in a PWO meal? I’m just wondering since sometimes I do some IF, 1 big PWO meal and 1 other meal later on. I try to split up my 10 capsules evenly but if i need to take all 10 in the later meal I could. Just trying learn I had never heard about this, thanks.
@Alex: Cold or room temp water works just fine. Important, however… stir it in with a spoon and let it sit until it’s no longer fizzing like crazy. Trust me, you do NOT want that fizzing action taking place in your stomach. You only make that mistake once. Right.
@Ryan: I probably overstated there. Whatever floats your boat, if you want to jam it into your PWO meal you certainly could. However, I personally avoid fish oil PWO for two reasons. One, my stomach isn’t equipped for too much post workout, certainly not a fish oil supplement (we take liquid). Second, I eat plenty of meals during the day, and have plenty of opportunity to take my fish oil with OTHER meals.
In summary, based on what we’ve read and experienced, it won’t hurt if you do, and it certainly won’t hurt if you don’t.
Hi Dallas/Melissa –
In order to prevent interrupting you during your workouts (heh), I’ll try this forum. I have tried searching for the 15mg NOW Zinc, but only find the 50mg. Suggestions?
Thanks!
Maria,
You could either order it online, or just take one of the 50s every other or every third day. Hope this helps. Nice work with your ladies on the 603 PTP, by the way!
I’ve been slowing ramping up the number of Now Food Super Enzymes capsules I’m taking with each meal over the course of about a week and a half. Last night, I took four capsules with dinner (chicken/greens/olive oil and a little red wine vinegar) and got, what I think is, that warmish/indigestion(?)-type sensation that Robb Wolf (in one his podcasts) suggests is the stopping point before lowering the dose per meal.
Do I keep running at three capsules per meal until I get this sensation again and again lower the dose? Can you relate your experience with this supplement?
BTW, great site and great information! I appreciate you taking the time to put everything online.
@Mark: You got it. Ramp down to three with each normal meal, and if you experience the same sensation again, which is unlikely but possible, drop it down to two. Remember, you don’t need a full dose of these digestive enzymes with a light snack, right? I suspect you’ll be able to stick to three tablets with meals and do just fine. (That’s what I take myself.)
Best,
Melissa
Great post & follow-ups, very nice!
This post was EXTREMELY helpful and appreciated! Thanks so much for all the time you put into sharing information and educating all of us out here!!! I’ve noticed a big difference in how I feel after adjusting/adding to my supplements based on “your cabinets.” I’m wondering if you’ve done any supplement research for kids. My fifty pound eight year old is on 1.5 t Fish Oil and a multivitamin. I’m not sure if that’s a proper fish oil dosage or not – wasn’t sure if I should use Robb’s calculator for little ones so I just increased from the 1/2 t recommended on the bottle. Also, the multi she takes is not a quality one – haven’t been able to find a whole food-based multi that she likes. I know you guys aren’t multivitamin users yourselves, but would you suggest them for kids? She’s about 75% paleo and loves the vast spectrum of meats and veggies. She even has kids at her lunch table asking their moms to cook them some kale chips! Also, on a sidenote: She’s the burpee and shuttle run champ at my gym!!
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Piece of advice for everyone if you try the R-ALA in here be cautious of the dose, for me the recommended dose on the bottle was higher than listed here and caused some low blood sugar type feelings going have to cut that in half or out after that…
Could i go without supplements at all? How do i know if i need them?
@Steph: First, that fish oil dose sounds perfectly reasonable for your kiddo. (Certainly don’t need high dose fish oil at that age.) And a multi for your kid isn’t going to hurt – just read your labels to make sure there aren’t any sneaky icky ingredients (like corn or soy) in there. However, the vitamins and minerals you’d get from a multi aren’t anywhere near as bio-available as what you’d get from real food, so continuing the high level of vegetable/fruit intake (and making sure your child is getting a wide variety of fruits and veggies) is always a good idea.
@Ryan: You certainly could go without, as long as your diet included a high amount of nutrient-dense veggies and fruits, and omitted nutrient-robbing foods like grains and legumes. However, some may find supplementation the only way to meet certain vitamin/mineral needs. (One example is Vitamin D – if you’re in Portland, OR in the middle of winter, chances are you’re not getting enough sunshine to maintain D stores.) In those cases, basic supplementation might help.
Check the “Supplements Part II: What’s in Our Cabinet” for an idea of what we’d consider “the basics” – and then take a look at whether your current diet and lifestyle are enough to maintain adequate intake of those compounds.
Best,
Melissa
I take it the ingredient stevia in Natural Calm magnesium is not a concern?
Nascent,
It’s not a problem in general, though the sweetener would exclude it from the Whole30 (if you’re doing that sort of thing). Besides, if you’re using Natural Calm to deal with your sugar cravings, you’ve got bigger problems… ;) We use the unsweetened/unflavored Natural Calm, and think that’s your best choice in general.
Dallas
didn’t realize there was an unsweetened flavor, thanks
i have two questions thanks in advance dallas and melissa my first question has to do with nature calm they have two verisons would you suggest the orignal or the one with calcium and my second question is maine natural health makes their fish oil and also makes stronger faster healthier so3 the one under maine natural health is a little cheaper is their any difference between the two i tried to ask the company and they just said that stronger faster healthier is their sports performance side of the company which didnt really answer my question they seem to be the same with different labels
Chase,
We recommend the original Natural Calm – not the stuff with calcium. Most folks get plenty (more than enough) calcium from their diets, it’s the magnesium that’s usually lacking.
As for the SFH fish oil, SFH and Maine Natural Health are the same company. Their “normal” fish oil and their S03 fish oil are the same product, but the S03 is just more concentrated. (It’s more expensive because there’s more EPA/DHA in each bottle.) If you’re on a higher dose of fish oil or hate taking it, the more concentrated stuff might be the way to go, as you have to take less of it to arrive at your daily dose. Otherwise, the “normal” stuff is a great choice.
Use the code Whole9 at check-out to save 10% on your entire SFH order!
Best,
Melissa
I have a quick question. I picked up NOW Vitamin D-3 from the store but did not look at the ingredients until I got home. It has Rice Bran Oil instead of the Olive Oil mentioned on the site. It is a 2,000 IU capsule instead of 1,000, but I did not think the ingredients would differ. I saw that it was posted to avoid Corn and Soybean Oil, but I was not sure if Rice Bran was different. Supposedly it is the “Healthiest Cooking Oil” but not sure how it is viewed from the Whole9 standpoint.
Would you advise against taking this version of Vitamin D-3 because of the Rice Bran Oil or should it be fine? I have no problem going back to the store and finding another type, but I was still curious about this.
Any advice is much appreciated.
Cody, we don’t love the idea of adding rice bran, mostly because we think it’s an unnecessary ingredient to have in a supplement like D3. You CAN find “clean” D3 supplements – but if you don’t want to waste the pills, just go through them and next time, try to find a D in olive oil, or perhaps a liquid version. I doubt the added rice bran is going to give you any trouble, unless you’ve got a severe allergy or sensitivity.
Melissa
That is exactly what I was thinking, but it is always nice to have a second, much more educated, opinion. Love the site and appreciate your advice.
Thanks again!
-Cody
I am going to go with fish oil, a multivitamin, whey protein, carnitine, and of course creatine monohydrate. If I had any sort of personal training experience, this list would be directed towards strength training athletes. Not talking bulk or weight but simple, good strength training stuff.
Steve
Can you please give your opinions on the following supplements-Probiotics, vitamin k-2, Chromium Picolinate, Co-Q10, activated charcoal, iodine-as kelp, Acetyl L-Carnitine, and Rhodiola Rosea Extract. Also how does one get adequate calcium when doing paleo without supplementing Whenever I monitor it I never meet the Rda for calcium. I ask this because I was considering natural calm plus calcium. Sorry about all of the questions. Thanks for all you do.
Ryan,
We’re sorry, but we cannot provide an exhaustive review of all those supplements here. If you’d like to schedule a consult call to discuss all that stuff in detail, we can arrange that, but shoot, man, this is beyond the scope of a brief response in comments. Long story short, though: spend more time cooking/eating unprocessed, nutrient-dense, nontoxic food, and less time/money on supplements, and your health will be better for it. Don’t be seduced by the supplement hype. Best of luck,
Dallas
has their been any changes to what you take per day or is it all the same
i have another question for you this one is about probiotics you suggested super enzymes which is to suggested right before every meal what do you think of the once a day options
Chase,
This is still pretty standard stuff. We just did a lot of testing with our Naturopath (Dr. Tim Gerstmar, out of Redmond, WA) and he’s got us on a few additional supplements, but we’re not going to post those here because they wouldn’t help anyone else. (They’re specific to what’s going on with us.)
As for NOW Super Enzymes, those aren’t probiotics – they’re digestive enzymes. You take them with meals because they’re designed to help you digest your meals, so taking them just once a day (not tied to mealtimes) doesn’t make much sense.
Melissa
What are your thought’s on CLA and some other supplements? I am a bit of a supplement “junkie” and I plan on starting Whole 30 soon… But after the program, I’m worried I may feel the need to go back to creatine, nitric oxide boosters, etc… So what are your thoughts on supplements besides the ones that only y’all use? Thanks!
Jess,
Sorry, but we can’t provide an exhaustive review of every supplement out there – it’s simply beyond the scope of our capacity. Review our Supplement Evaluation Checklist to determine for yourself if your supplements make the cut, and then decide for yourself whether the cost and potential benefits are worth it.
Best,
Melissa
I enjoyed this article Dallas and Melissa and I am going to start adding in some of the supplements that you reference here in this article, however, are your recommendations here the same for male and female (particularly the glutamine)?
Lindsey,
Glad you enjoyed the article – but remember, these aren’t recommendations! They’re just what we happen to take on a regular (or intermittent) basis. You’ll have to judge for yourself whether any of the supplements listed here are right for you.
Best,
Melissa
Glad you guys like Tumeric, I really helps me with aches and pains.
I have read that Meriva is the most bio-available form of Tumeric supplements.
Hi!
I am just wondering about the Zinc supplements, because in the link you put up the tablets contaig 50 mg per tablet, but you wrote that you take 15 mg daily. Was it a typo or do you divide each tablet into 3-ish smaller parts? I just ordered the 50 mg because that was the only option available from Now Foods. Hope that was ok!
First– y’all are so awesome! Thank you for all this information. I means so much coming from someone that is not selling me something!!
I have a question about weightloss supplements. I rarely have time to workout hard. I try to walk the kids to school an few times a week at minimum …. That is 2 miles round trip. I try to get to the gym but it is very difficult. ….. But I know this is very important to make more of a priority…. I am working on it!! However– is there supplements that help with the weightloss issue? I have 50-70 lbs to loose and any help is great?!!??
Again– thanks for your awesome program!! Never felt better!!!!
Is there a clean creative monohydrate available that meets whole 9 standards at least halfway??
David,
NOW Sports Creatine Monohydrate contains nothing except creatine monohydrate, and should be at least as acceptable as a BCAA supplement. Make sure to store it in a refrigerator, however, as it will (slowly) degrade into creatinine (which will be of no use to you) with exposure to air and moisture. Exposure to citrus juices allegedly causes this to happen very rapidly, but that shouldn’t be a problem if you’re following Whole 9 guidelines.
IMHO, whey protein should not be allowed during the Whole30 (or as part of a Paleo lifestyle). Real whey is indigestible by humans; all supplements containing whey are highly processed.
Jason, whey protein powder is not allowed on the Whole30.
Melissa
Is Egg White Protein a beneficial alternative to whey protein? and is it allowed on the whole30? Sorry if this is a repeat question but I was having trouble finding information on it.
Marisa,
100% pure egg white protein (with NO other ingredients) would be allowed on the Whole30, yes. It would be perhaps better than whey because egg white doesn’t contain the same kinds of potential downsides as milk proteins, for those who are sensitive. It’s hard to find, however – most egg protein powders are sweetened. I think NOW Foods makes a 100% egg white protein – it tastes like junk, but that’s the price you pay for convenience.
Best,
Melissa
Hi,
The suggested Zinc supplement by Now Foods provides 50 mg of Zinc, while you recommend only 15 mg. Where do I find this dosage? Would 50 mg be too much?
Thanks a lot!
What D supplement, if any, will you give your baby? I had planned on Carlsons, but I’m sure you know there are a lot of claims that anything other than FCLO is completely impotent.
Also, any nongmo C supplementation as-needed for you family?
Thank you for this.
Stacy,
I cover D3 supplementation for babies in my new Healthy Momma, Happy Baby virtual seminar. We give Atticus Jarrow brand D3, the stuff packed in olive oil. We’re not doing vitamin C at this time.
Best,
Melissa
Jarrow D3 2,500 IU
Awesome, thank you! My baby #3 is a month or so younger than Atticus. :)
I looked at the ingredients of the NOW Super Enzymes & it contains sulfites. Why & isn’t that a bad thing?
Also, what about iron supplements if your health care provider says you need them?
Thanks you,
Ann