This comes up quite a bit, so I put together a list of which supplements I like and why!
* Note - this is not medical advice, and not intended to be
all inclusive, or what everyone should be taking. This is simply a way for me to organize the
brands that I like to use on myself and with clients. Please consult a medical
professional before beginning any supplement.
General Help -
usually making up for dietary aversions/inadequacies
Dietetic Advantage - MI-6 --> solid source of carbs (26-28 g) and protein (21-23 g), as well as taurine and some prebiotics. This works great as a post-workout drink, especially if it’s gonna be more than an hour until your next real meal. Also can be used as a ‘meal upgrade’, if you aren’t having a solid meal and wanna add some good nutrition. (Strawberry-banana or chocolate flavors - tastes like birthday cake)
Great Lakes unflavored gelatin - Because most people don't eat bone broths on any regular basis. This provides a great source of glycine and is good for skin, bones, joints, and even sleep quality. I mix this into a smoothie a few days per week. ($0.05/gram protein)
Oats & whey —> this is simply carbs (32 g) and protein (14 g), with each serving providing more carbs and less protein compared with the MI-6. Good for quick replenishment, as well as ‘upgrading’ a meal that may not be giving you enough carfbs/protein. (vanilla)
Great Lakes unflavored gelatin - Because most people don't eat bone broths on any regular basis. This provides a great source of glycine and is good for skin, bones, joints, and even sleep quality. I mix this into a smoothie a few days per week. ($0.05/gram protein)
Vital Proteins collagen protein (gelatin)- Similar to Great Lakes, another high-quality, grass-fed
collagen protein. ($0.05/gram protein)
Vital Proteins collagen peptides (gelatin)- This collagen features proteins that are broken down,
making for easier digestion. This is a bit more expensive but better for people
with digestive trouble. ($0.07/gram protein)
Jarrow Chicken Collagen - Non-red meat source of collagen proteins. ($0.42/gram)
Jarrow Chicken Collagen - Non-red meat source of collagen proteins. ($0.42/gram)
Sherpa pink Himalayan salt - Good for a lot of reasons, and much better than table salt.
Biotest Superfood- Not necessary for everyone, but a good product for those not eating enough
plants.
Main Coast Kelp granules - Sea vegetables (seaweed, kelp, dulse, etc.) are a great source of iodine, something that many people don't get enough of, and is very important for brain development, as well as protection from breast cancer and possibly CVD.1,2 This product can be sprinkled on food a few times a week, and doesn't really affect the taste very much. People with autoimmune thyroid disease should avoid this.
Vitamins/minerals
Thorne FX Multi AM/PM complex - Very impressive multi for the hard-training athlete
MegaFood unstress- I really like this multivitamin because it's a mix of vitamins and minerals as well as food and herbal extracts. Importantly, it uses folate instead of folic acid. Read more why this matters.
Zinc picolinate - 22 mg of highly absorbable zinc, antioxidant and immune-boosting.
Iron (Proferrin Sport) - NSF-certified heme-iron supplement with folate, B6, and B12.
Life extension Super K with K2 - Another super-important group of vitamins, unless you're eating pasture-raised eggs and dairy products you're probably not getting enough vitamin K2, important for heart health, bones, and teeth. Like the liver, I usually suggest taking one serving a day for a week, then one serving two days/week. 1000 mcg of Vitamin K1, 1000 mcg Vitamin K2 as MK-4, and 200 mcg of Vitamin K2 as MK-7
Leaner living K2/D3 combo - Lynchpins for good health, Vitamin K2 (as MK-7) - 100 mcg Vitamin D3 - 2000 IU.
Thorne FX Multi AM/PM complex - Very impressive multi for the hard-training athlete
MegaFood unstress- I really like this multivitamin because it's a mix of vitamins and minerals as well as food and herbal extracts. Importantly, it uses folate instead of folic acid. Read more why this matters.
MegaFood B-complex -
Methyl B12 - Methyl donors are important for conversion of 5-HTP to seratonin, and seratonin to melatonin. Taking estrogen can deplete methyl donors, as can SSRIs (also depletes P-5-P). Can also be low with hypochloridia, H pylori, birth control.
Nutrient 950 w/ vitamin K - Makes for a great pre-natal.
Perfect desiccated liver - Organs really are nature's multivitamin, and people should be eating a variety of them on a regular basis. Luckily for people that have an aversion to eating liver once or twice a month, you can get a high quality, grass-fed, supplement that will give you the same benefits... a ton of iron, B-vitamins, and the 'good' kind of vitamin A, pre-formed retinol. I usually suggest taking one serving a day for a week, then one serving two days/week.
Nutrient 950 w/ vitamin K - Makes for a great pre-natal.
Perfect desiccated liver - Organs really are nature's multivitamin, and people should be eating a variety of them on a regular basis. Luckily for people that have an aversion to eating liver once or twice a month, you can get a high quality, grass-fed, supplement that will give you the same benefits... a ton of iron, B-vitamins, and the 'good' kind of vitamin A, pre-formed retinol. I usually suggest taking one serving a day for a week, then one serving two days/week.
Zinc picolinate - 22 mg of highly absorbable zinc, antioxidant and immune-boosting.
Iron (Proferrin Sport) - NSF-certified heme-iron supplement with folate, B6, and B12.
Life extension Super K with K2 - Another super-important group of vitamins, unless you're eating pasture-raised eggs and dairy products you're probably not getting enough vitamin K2, important for heart health, bones, and teeth. Like the liver, I usually suggest taking one serving a day for a week, then one serving two days/week. 1000 mcg of Vitamin K1, 1000 mcg Vitamin K2 as MK-4, and 200 mcg of Vitamin K2 as MK-7
Leaner living K2/D3 combo - Lynchpins for good health, Vitamin K2 (as MK-7) - 100 mcg Vitamin D3 - 2000 IU.
Magnesium - Another mineral that is vital for so many functions yet many people don't get enough in their diet. Glycinate and threonate forms are both absorbed well.
Nordic Naturals Omega 3 - High-quality fish oil with phospholipids for those with extra needs or who don't eat enough fish. ($1.46/gram omega 3)
O3 Ultra Pure Fish oil - Higher EPA:DHA ratio, more useful for inflammation than cognition benefits. ($0.46/gram omega 3)
M3 Minerals - Mg, Zn, B6, and malic acid
M3 Minerals - Mg, Zn, B6, and malic acid
Ergogenic aids
Now Beta-alanine- An intramuscular buffer, this improves performance in events lasting 1-4 minutes. ($0.05/gram)
Powerbar Beta-alanine
- More expensive than Now, it is NSF Certified for Sport so any athlete who may
be drug tested should use this one. ($0.29/gram)
Muscle Feast Beta-alanine - Cheap option in a smaller size. ($0.04/gram)
* 6 weeks at 4g/day --> 168 g total per loading period.
Muscle Feast Beta-alanine - Cheap option in a smaller size. ($0.04/gram)
* 6 weeks at 4g/day --> 168 g total per loading period.
Citrulline Malate
- This will increase plasma ornithine and arginine content, and appears to
improve aerobic and anaerobic performance. May also help in the bedroom, guys.
D-Ribose - Helps to rapidly replenish ATP stores.
Hammer race day boost - Sodium phosphate (1g/serving)+ maltodextrin (4.5 g)+ glutamine (500 mg). A multitude of benefits for the endurance athlete.
Black currant extract - Improves cycling and running performance.
D-Ribose - Helps to rapidly replenish ATP stores.
Hammer race day boost - Sodium phosphate (1g/serving)+ maltodextrin (4.5 g)+ glutamine (500 mg). A multitude of benefits for the endurance athlete.
Black currant extract - Improves cycling and running performance.
Pre-workout
The Right Stuff electrolyte drink - I'm a big fan of this for 'crampers', or anyone doing
high intensity and long duration exercise in the heat.
*also available
in 3-serving packages
BeetElite Neoshot- Improves vasodilation, good for endurance athletes before workouts or
competition.
Oh Yeah BCAAs - NSF-certified isoleucine, leucine, and valine; enhances muscle protein synthesis and reduces muscle protein breakdown during exercise.
Oh Yeah BCAAs - NSF-certified isoleucine, leucine, and valine; enhances muscle protein synthesis and reduces muscle protein breakdown during exercise.
Sports legs - Take one capsule per 50 lbs of bodyweight (rounding up), an hour before and every three hours or so.
Cliff builder's bar - 20 g soy protein; Soy Protein Isolate, Beet Juice Concentrate, Organic Brown Rice Syrup, Organic Dried Cane Syrup, Palm Kernel Oil, Cocoa‡, Unsweetened Chocolate‡, Organic Soy Protein Concentrate, Vegetable Glycerine, Natural Flavors, Organic Sunflower Oil, Organic Rolled Oats, Organic Almonds, Rice Starch, Cocoa Butter‡, Inulin (Chicory Extract), Soy Lecithin, Organic Oat Fiber, Calcium Carbonate, Salt, Organic Vanilla Extract. CONTAINS SOY AND ALMONDS.
During workout
During workout
Osmo active hydration - Good stuff, they make one for men and one for women. ($0.05/g carbs)
Purple wrath - No carbs in this, so it's more appropriate for some people than others. BCAAs (7 g) and B6, along with a small amount of beta-alanine, citrulline malate, betaine anhydrous, ginger, and L-norvaline (2.7 g).
Purple wrath - No carbs in this, so it's more appropriate for some people than others. BCAAs (7 g) and B6, along with a small amount of beta-alanine, citrulline malate, betaine anhydrous, ginger, and L-norvaline (2.7 g).
Surge workout fuel- Another good option, this is loaded with carbs (60 g highly branched cyclic
dextrins, glucose, isomaltulose), along with electrolytes and buffers (310 mg sodium; 17 g citrulline malate, L-leucine, betaine anhydrous, beta-alanine, malic acid).
UCAN sports drink and superstarch - Good sources of carbs (18 g) that keep insulin low. Great potential for type 1 diabetics. Chocolate and vanilla flavors also include whey protein (8 g), which could be useful
on long training rides, centuries, etc.
Vitargo - High octane carbs for those who need to take in more than 400 kcal/hr. ($0.06/g carb)
Now Whey protein hydrolysate - Easier absorbed whey for ultra distances. ($0.06/g protein)
Now Whey protein hydrolysate - Easier absorbed whey for ultra distances. ($0.06/g protein)
Post-workout
Premiere creatine
- A no-brainer for most athletes, this is a good creatine with a prebiotic. ($0.10/gram)
Biotest creatine - Cheaper option, in a much larger size. ($0.02/gram)
Oh Yeah Creatine - NSF certified ($0.08/gram)
Purity Products creatine - NSF certified creatine tablets, includes caffeine and
vitamin D. ($0.44/gram)
Now Foods creatine - Vegan option for creatine monohydrate. ($0.02/gram)
Integrated Supplements Whey Protein Isolate - #1 Ranked on Labdoor, whey protein isolate, no artificial flavors or colors. May include inulin (van, choc) or lecithin. Available in chocolate, strawberry, vanilla, or unflavored. ($0.06/gram protein)
Integrated Supplements Whey Protein Isolate - #1 Ranked on Labdoor, whey protein isolate, no artificial flavors or colors. May include inulin (van, choc) or lecithin. Available in chocolate, strawberry, vanilla, or unflavored. ($0.06/gram protein)
EAS Whey protein - NSF
certified vanilla or chocolate flavored whey. Whey Protein Concentrate (Whey Protein Concentrate, Soy Lecithin), Corn Maltodextrin, Cocoa Powder (Processed with Alkali), Natural & Artificial Flavor, Salt, Whey Protein Isolate, Carrageenan, Xanthan Gum, Acesulfame Potassium, and Sucralose. Also includes 7g carbs, 150 mg Na, 220 mg K+. ($0.03/gram protein)
EAS Recovery protein - protein (20 g) and carbs (41 g) with 1.5 g HMB.
Jarrow Whey protein - 100% Whey protein from milk, fructose, lecithin (from soy), guar gum, Fibersol-2 (resistant maltodextrin) and Lo Han Guo (Momordica grosvenorii). French vanilla, vanilla, chocolate, and natural flavors, includes 6 g carbohydrate. ($0.04/gram protein)
Jarrow whey protein - Individual travel packs. ($1.51/pack, $0.09/gram protein)
EAS Recovery protein - protein (20 g) and carbs (41 g) with 1.5 g HMB.
Jarrow Whey protein - 100% Whey protein from milk, fructose, lecithin (from soy), guar gum, Fibersol-2 (resistant maltodextrin) and Lo Han Guo (Momordica grosvenorii). French vanilla, vanilla, chocolate, and natural flavors, includes 6 g carbohydrate. ($0.04/gram protein)
Jarrow whey protein - Individual travel packs. ($1.51/pack, $0.09/gram protein)
Klean isolate -
another NSF certified unflavored whey protein isolate. No artificial colors or flavors. ($0.14/gram protein)
Now Whey protein unflavored - Good quality, unflavored whey protein isolate. Also available vanilla, chocolate, strawberry. Whey protein isolate (including B-lactoglobulin, a-lactalbumin, immunoglobulins and glycomacro peptides) and soy lecithin. ($0.05/gram protein, some flavors may be more)
Premiere Whey protein- Another no-brainer for most people who workout. This is a high quality unflavored whey, great for post-workout drinks. ($0.10/gram protein)
Isopure whey protein - A 3 lb tub of high quality whey protein available in a variety of flavors. ($0.05/gram protein)
Now Whey protein unflavored - Good quality, unflavored whey protein isolate. Also available vanilla, chocolate, strawberry. Whey protein isolate (including B-lactoglobulin, a-lactalbumin, immunoglobulins and glycomacro peptides) and soy lecithin. ($0.05/gram protein, some flavors may be more)
Premiere Whey protein- Another no-brainer for most people who workout. This is a high quality unflavored whey, great for post-workout drinks. ($0.10/gram protein)
Isopure whey protein - A 3 lb tub of high quality whey protein available in a variety of flavors. ($0.05/gram protein)
BioSteel advanced recovery - Great stuff, whey protein with micellar casein (25 g), carbs (36 g), electrolytes (651 mg Na), and digestive enzymes. Available in chocolate or vanilla. ($0.11- $0.15/gram protein)
Purity post-workout - The Bracket - Good choice post workout, and NSF
certified. Whey protein with micellar casein (25 g), carbs (16 g, including 12 g highly branched cyclic dextrins), vitamins, minerals (7.5 mg zinc glycinate chelate), omega 3s, beets, and electrolytes (190 mg Na). *Contains wheat ($0.06/gram protein)
Klean Recovery - NSF certified chocolate flavored whey protein (10 g) + carbs (41 g from dextrose, fructose). ($0.25/gram protein)
Rec-4 Recovery - Carbs, protein, electrolytes. ($0.07/gram protein)
Optygen HP - Herbal adaptogens for performance and recovery, includes rhodiola and beta-alanine (1500 mg). Take in the AM with a meal.
L-glutamine - Now - 1 lb powder. Useful for repairing leaky guts, and for immune support in hard training athletes.
Taurine - Good for endurance athletes after workouts to increase glycogen refilling (3g, along with carbs), to help with exercise induced oxidative stress, improve insulin sensitivity, increase testosterone, and support GABA pathways.
HMB - Calcium B-Hydroxy B-Methylbutyrate Monohydrate. Take 38 mg/kg daily, consumed near workout. May require a 2-week lead up time to be effective.
Taurine - Good for endurance athletes after workouts to increase glycogen refilling (3g, along with carbs), to help with exercise induced oxidative stress, improve insulin sensitivity, increase testosterone, and support GABA pathways.
HMB - Calcium B-Hydroxy B-Methylbutyrate Monohydrate. Take 38 mg/kg daily, consumed near workout. May require a 2-week lead up time to be effective.
Relating to
adrenal issues
Biochem Pregnenolone
- Upstream from testosterone and cortisol, this could be useful for people with
'pregnenolone steal syndrome'.3
Premiere Adrenaven
- This can be helpful when taken before strenuous exercise, contains cordyceps.
Immuno gland plex
- Because we don't (usually) get to eat the glands.
Brain Support and antioxidants
Alpha lipoic acid with acetyl L-carnitine HCl - ALA (600 mg) can work synergistically with carnitine (1000 mg).
L-acetyl carnitine - Activates the acetylcholine receptor in the brain, improves cognition and can delay Alzheimer's progression.
N Acetyl-cysteine - Helpful for blood brain barrier function, it's an antioxidant needed for glutathione production; reducing irritability and obsession, protecting against cognitive decline, heavy metal detox; and used along with standard h pylori treatment for increased efficacy.
Curcumin - Anti-inflammatory, among other benefits. Curcumin phytosome may be more biologically available.
Green tea/ curcumin/ resveratrol - antioxidant cocktail which also includes Grape Seed extract, Pine Bark extract, Ellagic Acid, and Citrus Bioflavonoids for frequent travelers as well as those with autoimmune issues (if they are TH-2 dominant, which green tea extract can stimulate).
CDP-choline - Cognitive enhancer, prodrug for Choline and Uridine
L-Huperzine A - Reduces breakdown of acetylcholine, effective for memory, cognition, and Alzheimer's.
Alpha GPC - Raises acetylcholine levels in the brain, improves or delays cognition problems in Alzheimer's, and may aid in stroke recovery.
Pantothenic acid - Vitamin B-5, used in synthesis of coenzyme A, and can increase acetylcholine levels in the brain.
GABA - Now Foods, 500 mg. May help relaxation, also useful for a 'GABA challenge'.
Fat Burning
White Willow Bark - 400 mg of 15% salycin, synergistic with caffeine. Be careful of drug interactions, shouldn't be used in people with stomach ulcers or on blood thinners.
L-theanine - 200 mg, takes the edge of caffeine and allows focus.
Coleus Forskohlii - 400 mg, herbal supplement that can elevate cAMP levels, partly responsible for the feeling of stimulation from supplements like caffeine.
Bitter Orange Extract - contains 30% synephrine, which causes a stimulatory and fat burning effect in the body. May be cheaper from the Swanson website.
Yohimbine HCl - Take this away from meals but before exercise, along with caffeine for some improved fat burning.
5-HTP - Now Foods, 200 mg. Increases satiety. Converts to seratonin (methyl donors needed), though sufficient estroge (females) and testosterone (males) are needed to take up seratonin. May increase cortisol. Better than supplementing tryptophan; can help sleep.
Brain Support and antioxidants
CoQ-10 - (100 mg) Important for so many functions, particularly heart health. We need to take in more as we age, and most people aren't consuming beef heart very often, a great source. Or the Jarrow Q-absorb.
Now Alpha lipoic acid - Good for people with insulin resistance, or circadian misalignment (600 mg).
Alpha lipoic acid with acetyl L-carnitine HCl - ALA (600 mg) can work synergistically with carnitine (1000 mg).
L-acetyl carnitine - Activates the acetylcholine receptor in the brain, improves cognition and can delay Alzheimer's progression.
N Acetyl-cysteine - Helpful for blood brain barrier function, it's an antioxidant needed for glutathione production; reducing irritability and obsession, protecting against cognitive decline, heavy metal detox; and used along with standard h pylori treatment for increased efficacy.
Now Pycnogenol - Pine bark extract, supports the body's ability to deal with free radicals, and also lowers histamine levels, has anti-diabetic properties, is anti-inflammatory, makes a good substitute for daily aspirin, and can enhance nitric oxide.
Curcumin - Anti-inflammatory, among other benefits. Curcumin phytosome may be more biologically available.
CDP-choline - Cognitive enhancer, prodrug for Choline and Uridine
L-Huperzine A - Reduces breakdown of acetylcholine, effective for memory, cognition, and Alzheimer's.
Alpha GPC - Raises acetylcholine levels in the brain, improves or delays cognition problems in Alzheimer's, and may aid in stroke recovery.
Pantothenic acid - Vitamin B-5, used in synthesis of coenzyme A, and can increase acetylcholine levels in the brain.
GABA - Now Foods, 500 mg. May help relaxation, also useful for a 'GABA challenge'.
Fat Burning
White Willow Bark - 400 mg of 15% salycin, synergistic with caffeine. Be careful of drug interactions, shouldn't be used in people with stomach ulcers or on blood thinners.
L-theanine - 200 mg, takes the edge of caffeine and allows focus.
Coleus Forskohlii - 400 mg, herbal supplement that can elevate cAMP levels, partly responsible for the feeling of stimulation from supplements like caffeine.
Bitter Orange Extract - contains 30% synephrine, which causes a stimulatory and fat burning effect in the body. May be cheaper from the Swanson website.
Yohimbine HCl - Take this away from meals but before exercise, along with caffeine for some improved fat burning.
5-HTP - Now Foods, 200 mg. Increases satiety. Converts to seratonin (methyl donors needed), though sufficient estroge (females) and testosterone (males) are needed to take up seratonin. May increase cortisol. Better than supplementing tryptophan; can help sleep.
Digestion Support
Now Superenzymes - For people with low stomach acid and/or digestive issues. Betaine HCl (200 mg), Pancreatin 4X (200 mg), Papain (100 mg), Cellulase (10 mg), Ox Bile Extract (100 mg), Pepsin Enzymes (50 mg), Bromelain (50 mg), Papaya Enzymes (45 mg), Pineapple Enzymes (45 mg).
Gluten digest - DPP-IV, helps digest gliadin and casein and regulates the immune response.
Gluten digest - DPP-IV, helps digest gliadin and casein and regulates the immune response.
Paleologix AdaptaGest Flex - 400 mg Betaine HCl
Paleologix AdaptaGest Duo - Save money buying AdaptaGest Core and AdaptaGest Flex together.
Now Bromelain - an enzyme which is also anti-inflammatory and can lower histamine levels, as well as reduce subjective feelings of fatigue and maintain testosterone concentrations.
Bob's Red Mill raw potato starch - Resistant starch, AKA prebiotics AKA food for the bacteria in your intestine! Tons of good reading about this out there.
Klaire Labs Biotagen Prebiotic blend - may not be great for people with FODMAP intolerances.
Klaire Labs Biotagen Prebiotic blend - may not be great for people with FODMAP intolerances.
Acacia dietary fiber - dietary fiber that dissolves in water, can assist weight loss and possibly lower cholesterol levels (15-30g/day).
Klaire Labs Galactomune- Prebiotic blend of galactooligosaccharides (GOS) and beta glucan (use 6-12 g/day).
Klaire Labs Ther-Biotic probiotic - synbiotic blend; inulin plus Lactobacillus rhamnosus, Bifidobacterium bifidum, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus salivarius, Bifidobacterium longum, Streptococcus thermophilus, Lactobacillus bulgaricus, Lactobacillus paracasei, Bifidobacterium lactis, Bifidobacterium breve.
Klaire Labs Galactomune- Prebiotic blend of galactooligosaccharides (GOS) and beta glucan (use 6-12 g/day).
Klaire Labs Ther-Biotic probiotic - synbiotic blend; inulin plus Lactobacillus rhamnosus, Bifidobacterium bifidum, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus plantarum, Lactobacillus salivarius, Bifidobacterium longum, Streptococcus thermophilus, Lactobacillus bulgaricus, Lactobacillus paracasei, Bifidobacterium lactis, Bifidobacterium breve.
Ultimate flora probiotic
Nexabiotic probiotic - 21 strain probiotic.
Allergy Research Group Lactobacillus
Nexabiotic probiotic - 21 strain probiotic.
Allergy Research Group Lactobacillus
Prescript-assist probiotic - Soil-based probiotic blend; Arthrobacter agilis, Arthrobacter citreus, Arthrobacter globiformis, Arthrobacter luteus, Arthrobacter simplex, Acinetobacter calcoaceticus, Azotobacter chroococcum, Azotobacter paspali, Azospirillum brasiliense, Azospirillum lipoferum, Bacillus brevis, Bacillus marcerans, Bacillus pumilus, Bacillus polymyxa, Bacillus subtilis, Bacteroides lipolyticum, Bacteriodes succinogenes, Brevibacterium lipolyticum, Brevibacterium stationis, Kurthia zopfii, Myrothecium verrucaria, Pseudomonas calcis, Pseudomonas dentrificans, Pseudomonas fluorescens, Pseudomonas glathei, Phanerochaete chrysosporium, Streptomyces fradiae, Streptomyces cellulosae, Streptomyces griseoflavus.
L Plantarum - probiotic that may be helpful in IBS as well as histamine intolerance.
Theralac - Resists breakdown from stomach acid.
Align - Probiotic - Bifidobacterium infantis, histamine lowering.
VSL #3 - Widely used in research and hospitals for ulcerative collitis and diverticulitis; Bifidobacterium breve, Bifidobacterium longum, Bifidobacterium infantis, Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus bulgaricus and Streptococcus thermophilus.
Saccharomyces boulardi - Non-dairy probiotic which is resistant to stomach acid and pancreatic juices. Helpful for antibiotic induced diarrhea, particluarly during H pylori eradication, as well as for improving intestinal permeability in Crohn's disease.
Evening stuffL Plantarum - probiotic that may be helpful in IBS as well as histamine intolerance.
Theralac - Resists breakdown from stomach acid.
Align - Probiotic - Bifidobacterium infantis, histamine lowering.
VSL #3 - Widely used in research and hospitals for ulcerative collitis and diverticulitis; Bifidobacterium breve, Bifidobacterium longum, Bifidobacterium infantis, Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus bulgaricus and Streptococcus thermophilus.
Saccharomyces boulardi - Non-dairy probiotic which is resistant to stomach acid and pancreatic juices. Helpful for antibiotic induced diarrhea, particluarly during H pylori eradication, as well as for improving intestinal permeability in Crohn's disease.
Cheribundi tart cherry relax - Food source of melatonin, along with antioxidants and carbs
should promote a good sleep after hard workout days.
Melatonin - I
wouldn't suggest this on a daily basis, but when traveling it really helps
getting onto a new schedule. Liquid drops work well but these pills are also
high quality.
Blue-blocker glasses - these can be worn at night to prevent the melatonin
suppression caused by artificial light.4,5 Becoming increasingly
popular, the Uvex brand are probably the most common ones used. Being particularly geeky, I
actually have three different pairs of blue blockers that I prefer for
different purposes.
· Uvex - I like
these for general use, they also fit over my glasses if I'm not wearing
contacts. When I'm at home after dark these are usually being worn, and on the
very rare occasion that I do watch TV after dark I definitely wear them. Even
with flux on my computer, I still wear
the blue blockers if I'm online at night (like while I'm writing this). These Uvex may fit better over glasses
· Horn rimmed blue blockers - These are more like traditional sunglasses, and are much darker
than the others. The
downside is that they don't have the side shields like the Uvex , however this
is a non-issue when reading.
· Red aviators
- These are a
nice alternative to the amber tinted Uvex and the dark horn rimmed pair. I
would caution against driving with these at night as it can make the traffic lights
extremely difficult to see, but it definitely does take the edge off bright
headlights from oncoming traffic as well as the egregious amounts of blue light
emitted from the energy efficient highway and street lights.
· Solar Shield - These can fit over your glasses, for those that wear them at night.
· Solar Shield - These can fit over your glasses, for those that wear them at night.
Sleeping mask - Even with closed eyes, exposure to artificial light
can suppress melatonin secretion in humans.6 This means you need to sleep in a pitch dark
room. Lights from cable boxes, alarm clocks, or leaking through from the
street can be very problematic. A sleeping mask is a good alternative.
Dim lights - the first thing I do as the sun goes down is start
dimming the lights. An alternative to dimmers could be to install red or amber bulbs
in the light fixtures you use at night.
Bright light therapy - Phillips GoLite, useful in the morning and in winter.
NatureBright lamp - for resetting circadian rhythms, especially trying to beat jet lag.
Bright light therapy - Phillips GoLite, useful in the morning and in winter.
NatureBright lamp - for resetting circadian rhythms, especially trying to beat jet lag.
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