A supplement can be defined as any product that you use along with your existing nutrition and exercise program to improve your nutritional status, performance, fat loss results, or a combination of these things.
Why should you supplement?
- Standard eating habits do not account for huge portions of healthy, vitamin and mineral-filled foods such as green vegetables. Supplementing them becomes a great way to consume these micronutrients and trace elements.
- Current agricultural practices leave soil deficient of nutrients which then yields food that’s devoid of nutrients. You need soil rich in nutrients to get food rich in nutrients.
- Even with the perfect nutrient-rich soil, many fruits and vegetables are hybridized or genetically bred/modified to improve visual appeal, yield higher returns leading to lesser nutritional values than our ancestor’s food supply.
- Organic foods are becoming rare commodities. The public at large relies on produce from sources that cannot be determined. For this reason, supplementing would be the ideal way to ensure you’re getting all the necessary micronutrients despite food sources.
- Depletion of nutrients due to extended shipping and preservation methods.
- The cooking of food for better taste usually degrades the quality of nutrients leading to the reduced nutritional value
- As we age, our bodies provide fewer enzymes, including those needed to assimilate food as we eat. This leads to a 3% decrease in nutrient absorption every year. Eating a lot of green vegetables is great, but we do not absorb all the vitamins.
Wondering which supplements can take you from good to great? If so, you aren’t alone. Many people wonder about various products, but with hundreds to choose from, it can get overwhelming.
Let’s cut through the clutter and help you identify which products will help get you to where you want to be. As an active individual, you’ll need a little extra support compared to someone who’s not as active, so that’s where these supplements can really shine and help out.
The following is a brief list of the top-rated supplements you should be considering.
- Fish Oil
The benefits of fish oil cannot be stated enough. Fish oil will supply you with a hearty dose of omega-3 fatty acids, which will help boost insulin sensitivity, combat heart disease, strengthen your immune system, ward of depression and diabetes, and also help you maintain leaner body composition.
Need I say more? Most people don’t take in enough omega-3 fatty acids through their diet plan alone, which is why supplementing is such a wise move.
2. Multi-Vitamin
The second supplement you’ll want to get on your list is a quality multi-vitamin product. Rich in vitamins and minerals, this will help provide the back-up support you and promote higher levels of health.
Life can get busy and at times, it can be a struggle to get all of the nutrients in that you need. While you should always aim to eat a diet rich in lean proteins, fruits, vegetables, and healthy fats, the multi-vitamin will be there when you need it.
You might also want to consider looking for one specially formulated for your body – consider a woman’s multi-vitamin, a men’s multi-vitamin, or a prenatal or pregnancy multi-vitamin if either of those apply. A multi-vitamin usually contains 20 – 30 different vitamins in 1 serving. A great multivitamin will have a good milligram dosage per serving.
3. Vitamin D
Finally, the last supplement that you’ll want to pay attention to and ensure is in your diet plan is vitamin D. Vitamin D is critical for bone formation, proper production of testosterone in the body (especially important for men), for keeping your immune system strong, and it may even help foster a leaner body composition as well.
Vitamin D is found in very few foods that we consume in the standard human diet, which is why taking it in through supplemental form is so vital.
You can get vitamin D by going out in direct sunlight as well, however this is generally not recommended due to the fact it can set you up for skin cancer.
Taking 2000-4000IU’s per day of vitamin D can help ensure you don’t fall short and give you the nutritional support you need.
4. Vitamin C is an immune booster and great for keeping colds and other ailments at bay.
So keep all of these 4 products in mind. If you want the very basic level supplementation, these are the ones that you should be focusing
Can seven seas work for fish oil?
Good information. How do I get the supplements?
Can you recommend good brands of the suppliments
Yes I do take prenatal/postnatal multivitamin I just had a baby. Good to know because I never used to take any vitamin now will make a point to use them. Thank you Jane
Informative thanks thanks
this is very informative. supplements are much more easier to adopt in a diet ..Please assist with exact names and best products to purchase from our local stores..most commonly healthyU in kenya
Thanks jane. The only suppliment i use is vitamin D
Thanks Jane.my question is,do we have several types of each supplement? Or if I ask for fish oil, its just one.Thanks
Do u also supply the supplements and at how much?
Hey Jane,
Yes, have been using suppliments since I turned 30 and my must have are calcium, vitamin D (50,000iu once a week) iron (my hb is usually low).
Thanks for the infor above, it’s really useful and please keep sending, am your great fun!
Thank you
Have never bothered with supplements but after reading this feel should have started yesterday…very enlightening…thank you Mukami.
This is quite informative, I never thought it was important, I see people buying and think they just have extra cash to spend. Thank you Jane I will budget for it.
Very informative. Thank you
Thanks very encouraging and hope will be helping to our bodies. God bless u for being mindful to our health.
Very informative
Thanks a lot for your email. How about Zinc and Magnesium? Can they be added to this list of ‘must haves’?
This is what i need now that I’m making deliberate effort to improve my eating habits and generally my health,, very educative.
Maybe next time you highlight examples of a few of the best supplements in the market, because sometimes there are too many brands in the market.
Supplements are essential . I can attest to their benefits. Thanks for keeping us informed.
Which supplement brands do you recommend?
thanks alot
Thanks for the advice am a loyal follower of what you always post.
Thanks Jane for your informative blog
Hello. I one time tool some multi vitamins and my appetite shot up. what could have been the problem?
Hi Jane, I always supplement mostly with Omega 3 and protein powder
very informative being a nurse have seen people deficient of vit d after delivery this is given to the baby in neutral and so the mother is bound be deficient.advise child bearing women have it checked before getting pregnant.
Why I am always about to give nutrition a definition… That’s when it changes its meaning.
Am glad I can now go buy supplements with an inbuilt background knowledge.
Let God bless you for me.
i meant in utero
Wow!
Well put! everyone needs supplement’s because we do not know where some of our foods( vegetables) come from.
Women need a lot of calcium because we loss a lot of it.
very helpful Jane.I will try using the supplements.I always thought that my food was giving me all the nutrients but come to think of it….
Jane mukami you have really helped me to keep fit.Will always keep this products in my mind cheers
haven’t been using thex for the info where do i get genuine ones here in Kenya?
Love your blogs Jane and you are spot on regarding this!
Awesome read..i didn’t know..thsbks dear
Thanks alot Jane Mukami you are truly God sent ,my journey to a healthier life just got better I couldn’t thank you enough.
Hi. Am on Osteocare plus omega 3 and soy isoflavones. This discussion is timely as inspite of the supplements, exercise, portion control and 8glasses of water on the minimum, I am not sleeping well and so are totally exhausted. What am I doing wrong
This is such an amazing and educational article. I really was always scared about using supplements but due to this very informative article then I’m going to most definitely start using them. Thank you Jane Mukami
Great infor.
Should I take supplements while on a fast?
Wooow!!!
Thank you for the info.
Now am wiser be blessed Jane
I will definitely try these out,thanks for the information jane
Thank you for the info. Am already taking Vitamin D, so let go buy fish oil and protein powder.
Good info there I always felt like my body should be in a position to get this nutrients whenever I eat even when I overcook for the food to be tasty. I was wrong but now I know.
Thanks for the information. I’ve been reluctant on taking supplements. Now I know better
Very helpful information. Thanks
Educative post there! Since many fruits and vegetables are not organic these days.
You’re seldom
I have learned a lot from you I have never used supplements just another day I started using multivitamins and I can see the importance of it from today thanks alot for advice.
Thank you Ms. Jane,
The article was informative and I will be making a few changes to incorporate the supplements you have mentioned.
You are changing lives with the information you put out. God bless you.
tnx for info am using fish oil supplement,got thyroid issue
Hi Jane I would like to take this opportunity to thank u for the add, tips, mails am getting frm u. Am a mother of two beautiful girls n 1boy. Am struggling with my weight loss coz of
1 breast feeding
2 just delivered all my three kids with c_section
3 kids r 4yrs,3yrs and 5month not allowed to leave them with maid. Am full time house wife.
4 hubby is a religious guy not allowed to leave the house without permission, can’t mingle with everyone and no gym if it’s not ladies only. And lastly my dress cord has to covering my full body. No short n tops.
What should I do to loose weight.
Thanks a lot Jane for this awesome information
I used to take vitamin e for a condition then stopped. Should I continue?
Where do I get the genuine supplements?
Thank you so much for the knowledge Jane, I didn’t know it was necessary…….just can’t imagine what I was missing out but it is never to late to start…. Thank you
Quite helpful,thanks
Thank u jane mukami,now I understand the usefulness of supplements n there work on our bodies.God bles
Thanks Janemukami for putting some knowledge in my head abt supplement now I know,i must try. God bless.
Informative piece. All I ever thought of supplements was that it was a conspiracy concocted by the drug companies to make people buy more dugs. But I have learnt a lot today.
Hi,
Just a clarification on the vitamins, is cod liver oil classified as fish oil?
I really fill this article is very informative I really need to take more supplements especially fish oil and vitamins.My problem is where to get genuine ones in Kenya
Thanks Janemukami for putting some knowledge in my head abt supplement now I know,i must try.
Thanks
Thanks
Nice read…..definately up for the suppliment
Thank you so much. Now I know better
This was quite a read!You could highlight some of your preferred or favourite brands..
Thanx for that rich info. may God bless the work of your hands Jane
Thanks for the information, supplements are good. I use them but not always, because they are very expensive. But i try to get them once in a while when finances allow
Thank you Jane
Very informative! Will be looking for these at Healthy You!
Hey Jane,I do take supplements,I take fish oil and vitamin D especially now when it’s hard to get it from the sun this side of the world.
Good one I’m going to buy the supplements. Do I need to exercise?
Thanks Jane
You are the best.
Am starting my supplements soon
Quite informative!
How frequent should one take the supplements.
Regards
Lilian
Very insightful,thank you for encouraging women to keep fit,and lead healthy lifestyle.
Am impressed but I don’t know if am on the right track. Have been using vitamin E 400iu per day. Kindly advise me.
Regards
As a beginner who exercises like 2 or 3 times a week and has not yet mastered portions, which suppliments can I start with?
Good insight on the multivitamins, vitamin D and fish oil. I’m a rugby player and avid weight lifter and all along I’ve been telling myself a protein powder ALONE will be good enough.
Thanks for the informative piece.
Thanx Jane for the knowledge. I loved it.
Thank you Jane,i wanted to know where i can get those supplements,to avoid buying on wrong shops,here in Kenya do we have any company or it something i can get at chemist.
Hey Jane, I just started on supplements. What’s your take on a B12 supplement? I eat meat but is that enough? There’s also one called green power. Would you recommend that?
Waaoh never thought about these suppliment …..getting the info. Thankie jane
knowledge is insightful. I take fish oil and a calcium,zinc and magnesium supplement (it equally helps my loudly quacking knees ). I surely think adding a multivitamin will be really good. Thanks
Thanks Jane. The story around supplements has always left me confused.. what’s real? What’s not.. The clarity on the four you’ve described makes it less unnerving..
I used to take vitamins but now I don’t I eat all kind of vegetables even if don’t taste good I know is good for my healthy
Great
I love the topic soo informative it covered most of the questions which was asking myself and my friends normally as me. Am equipped with the answers. I just bought collagene supplements am 40 i need to take extra care of my bones and keep away wrinkles i hope it will help. Am also taking Vitamin B and B12 complex and Vitamin C. Thanks Mukami umenitoa mbali i can say that, you real made me change my lifestyle am greatful Asante sana!!!
Yeah I always take fish oil .n what protein after my witkout .am yet to look for A good multivitamins.
very informative Jane. Thank u very much
Thanks a lot, very informative
Thanks very much Jane I’m on vitamin D and the iron one ferrous sulfate.
Thank you for this information .
Jane I thank God for you. This is an ete opener and an end to a big debate about supplementing. I totally agree with you in this and more so for those whose are age 40 must supplement.
Where can I get these supplements. I would like to start using them
TRUE
Nice article.You are truly an inspiration to many.Keep up the good work.
Your ever loyal fan “George D’ecks” or is it a loyal crush ?
Yeah supplements are very essential to the body, but there are so many. Would be glad u recommend good brands to buy as an expert.
Thank you Jane I have never bothered myself in taking supplement but now I think I should.
I never thought of using multivitamins except when am pregnant, now I know the importance though there are very many people selling them,which brand is legit?
Very informative. I’ll now stock up on vitamin D and the multi-vitamins.
Hi Mukami, first of al I just want to appreciate you for who you are and what you and most importantly to make sure we all benefit from your good work, honesty I have never considered tasking any supplements as I thought it to be just a secondary need, but after this whole bit of information I have decided to immediately start taking supplements.
My concern however is whether there are any recommended supplements for ladies specifically..
You are most appreciated. And my you be blessed for what you are doing.
Thanks Jane.You’re so helpful to many
Great!Just what I needed.been wondering about supplements lately .thanks a lot.will start immeditely
Thanx Jane Mukami for the info.Do u sell any sups.
To be honest I didn’t know about the advantages of supplements but now I’ve got some information about it ?. Loving this blog post. Where can I purchase the supplements? Thankyou ?
Very informative.Thank you Jane
Thank you so much Jane Mukami.You are God sent.Your program is saving the esteem of so many ladies with the educative information. You have just saved me from my ignorance on supplements. I’ve been watching mum take the fish oil and calcium from Sundown Naturals but it never occurred to me that I should be taking them too?.Thank you so much.God bless.
Hi Jane,
Thanks for this information. I would like to know about supplements that aid in muscle toning of faster break down of fat. Are they healthy? And are there brands that you could recommend.
Thank you Jane I was wondering since I take omega3 suppliments can I take together with maybe vitamins?
Thanks for the information. Please recommend good brands. I would also like to know for how long should one use.
Regards,
Njine Rose
I do not take supplements. After reading the information, it will not be too bad to try out. Thank you
supplements are important in our body as they help boost our immune system and friendly to the body in may ways that’s why we should take them for me I have been on fish oil supplements earlier these year
Great information.
I use Calcium, Folic Acid and Vitamin C supplements. I used to take a protein shake after my morning run and cardio workout, when I was very active but I have slowed down since starting my migraine headache treatment that tends to leave me quite drained and dizzy.
Which Multi vitamin brand would you recommend? I have noticed a great increase in appetite with many that I have tried previously.
Looking forward to your feedback on the same.
Hi. Is taking Centrum A to Z Multivitamin sufficient or I need to add more? Thank You!
Av never tried any supplements thanks jane for the knowledge i appreciate so so much thanks and be blessed
As we educate ourselves on the supplements we can take as adults, kindly what suppliments can we give our kids? that was a great read, again how can we differentiate between the real supplements and and fake ones in the market?
rather informative have always been skeptical about supplements. Thanks for the clarification that has set things straight for me.
Great piece Jane,are this not the supplements that make.women build huge muscles like that of men?And where can one get the supplements?
Very good information.
Learnt something new.
I am an advocate of supplements, my family and I always are on supplementation
Thanks so much Jane,,,, you have been of great help to me n may God always bless you abundantly
HI Jane,
Thanks for this post on Supplements. Kindly share with us the best brands of protein powder to buy and how to make a shake with it.
Whats your take on fatburner pills?
Hello Untie Jane, Thank you for being our mentor….Am a silent follower and though i’m not able to follow all the rules, the little am doing i have really seen a great change! A great one. Once i buy a blender i will start my detox immediately.
Thanks Jane for the info. I always thought supplements were for those who are unwell or got issues. Now i now. thanks for enlightening us on your blog.
good work Jane where I get the supplements?
Thanks for sharing, I am one of those people who goes to the store and starts reading bottle by bottle wondering if and what exactly I need. Glad I am an now equipped with what the answers.
l have never taken any supplements bt with ur guidance i ll start thank u so much for de support ur giving. May God bless u so much
Very informative, would you give any recommendations for each of the vitamins.
Very informative.
Haven’t been taking any supplements but now I know the benefits.
Thanks Jane.
Thank you Jane, I didn’t know that. I will start incorporating supplements in my daily routine.
Thanks Jane mukami.. Been taking ovacare for 6 months because am trying to get pregnant what are some of the best multivitamins to take
do supplements help in losing weight?
Thank you so much Jane Mukami for the great information. Everyday is a learning day. This information will go way long impacting many lives. Am glad that I read this, will share the same with my loved ones( info) and see how possible we can have at least some of them. Thumbs up Janie!!
Very educative Jane. You’re wonderful, but tell us the best and exact brands. They are so many over the counters.
thanks Jane for the info
This s great how can i get the supplements or rather any refferals?Iam now informed,thanks alot.
Please recommend a good supplement brand that I can get.
Great work though, keep up.
Are supplements good for athletes? Some athletes have been advised not to take supplements to avoid doping.
good one. have never thought of supplements, now i will try
Regards
Hi Jane
do you supply the supplements?
Thank you Jane for the free Guide to Clean Eating and Weight loss. I have been following your weight loss plan for a while now and it has been marvelous. I thought I was not capable of losing weight but to my surprise, and after trying several others, I tried this one and it worked and still works for me. As for supplements, I had shelved all of them. I didn’t think I still need them. Thank you for enlightening me.
God bless you
Informative. Which are the best supplements?
This information is very helpful. I’ve been taking fish oils. Non other. Where can I get the protein powder, and vitamin D supplements?
very goof information….which brands would you recommend?
Thank you Jane for the info where can I get this supplements and how much do they cost
Thank you very much. I take iron supplements and I almost asked you. So thank you so much
Could you possibly source out supplements from USA and have an online store where we could purchase?
Great information,i have taken omega-3,among other supplements, while pregnant and I can confidently say it really helped.
I had no idea that it really is important to suppliment my diet, three questions though, is this a lifetime thing? Lyk should i suppliment for the remaining years of my Life?
Secondly, arent they also made with chemicals such as preservatives and other things of the kind?
Where can i get original suppliments, i bet there are a lot of generics and counterfeits
This is very educative and very important cause a
People buy foods which they can afford not what nutritional value the food has, I have to give this information to my friends and of course introduce them to your page. By the way where can I buy these supplements?
Can i take suppliments for weight gain?
Good info.Thank you Jane ! How do I get them in Kenya ? Is there a specific company with the brands or can l get them from any chemist ?
Thanks Jane, kindly advice the best brand /company
Thanks Jane…I have been taken only the Omega H3. Now I will include other supplements.
But my tummy isn’t reducing. Wish to have a flt on.help me
Do you do one on one onsultancy? Would love to consult with you on some issues.Thanks Jane.
This is an eye opener for the likes of me who thought supplements are a waste of money.
Thanks
Wow well like i have always been skeptical about Supplements thinking otherwise But with Information have really learnt More ….Thanx Jane for always having us!
Thanks Jane. I agree with you. Supplements are even more beneficial as we age. Perhaps you could also advise on the relevant exercise for leg muscles for a person who has had a mild stroke and also how they can reduce weight especially when dieting is not working. Asking for a relative.
Are GNLD good supplements?
Fantastic, I never thought of using vitamins but I will work hard to that thank you Jane you made me whom I am.
Wow! Thanks alot for the well detailed information.Been taking all of the above mentioned supplements apart from vitamin D.
Very informative thanks,my question is how long should one take supplements for ?
Thanks for the informative information ,i have never used supplements but after reading this i will try .i just wanted to find out must they be subscribed by a doctor?
great topics on supplements.which protein powder would you recommend?i’m in CAD,thanks.
Thanx Jane for this information, will start taking supplements asap
Supplementing is very important. Am a faithful user of supplements. Before I thought that buying supplements was a waste of money but now I know that it’s an investment in one’s health.
So educative Jane. Kindly give more list on supplements
sevenseas jointcare(original)
Thanks Jane, this is very informative.What brand of Fish oil would you recommend?
Where do I get these supplements?
Waow great insight on the supplements….i always sceptical about them…..but I would love to try….
Can you give us the exact one and which local stores in Kenya we can get them??
Thank u very much jane
Thanx Mukami, important info there.Be blessed
Very informative but where do you get genuine supplements?
Im still strugling with wait and last two months i did the 10 day detox but i have not loosed too much weight .
Which are those supplements? and their brand please? im in need of them
sorry not Wait but weight from the last comment above
Any other help especially on loosing BELLY fats please?
How do i know which protein powder to buy?
Thank you Jane…Never thought abt supplements Before…
wow very informative text
hi Jane
thanks for this. i supplement on calcium as per doctors orders.
will add the rest.
Thanks for your time and information I’m really grateful..now kindly give out the brand’s and names of these vital vitamins so I can be able to identify them in our local stores..
Hi Jane, i cant thank you enough for your continued support and information you are helping thousands .Many ladies will feel the same , i take supplements from a company which has sold products in kenya for over 14 years now.Am happy to know am doing the right thing.I support your idea of using supplements 100%.
Thanks Jane, very informative..where can I get genuine supplements?
Good informations, where do I buy the suppliments and best quality .
this is very good info jane please which supplements are good coz our market is flooded with so many of them,or the best brands
Wow now I know better. Thanks to you Jane. Bless you
Great article.really should have started on them as soon as yesterday.be abudantly blessed for the great work that you are doing
Hi Jane,
Thanks for the info very informative.
Thanks Jane. Useful information. Kindly tell us what replaces grains?
very helpful
Dear Jane,
Thanks for this very informative article.I have always wanted to supplement but fear because some people say supplements can cause liver and kidney failure. Whats your take on this. Also comment on how long should one be on supplements and should you first get tested to ensure deficiency before starting to supplement.
Very educative
Am now knowledgeable
Thanks Jane for the info.
Its touching thanks Jane mukami
Thanks Jane Mukami for the info. It’s very helpful, give us a list of foods that contain Vitamin D and are readly available.
Can i take 2 of the supplements and 2 the next month or should i take all at once?
Jane,where can i get milk thistle suppliments?I understand its very essential for cancer treatment.
Regards
Jacintah
Comment…jane thanks for the information
Good read, which brands of the supplement would you recommend?
Very informative, thanks Jane
Kindly advice on the best brands.
thanks Jane for the knowledge
Hi Jane thanks for the information on supplements. Is it ok to use fat burners (pills) while dieting and exercising?
If yes which brand is the best? What abouy ketone pills?
Thank you Jane, i have learn alot. Pilz help me to get those supplements, or where i can get them. Thank you
Thanks a lot for the useful information and do you sell the supplements as well
Yes visit janemukamistore.com
Wish i can have access to your supplements
This blog about To Supplement Or Not has helped me a lot,
is very well written. I used this fat burner
product: https://s96.me/fit and I reached the ideal weight.
Kiss you All!