Intro
In today’s health-conscious world, choosing the right supplements can significantly impact your well-being. From supporting overall health to enhancing performance, supplements can support maintaining a healthy lifestyle.
In this blog, I will share with you my top supplements that I take on a daily basis since I moved to the Netherlands. My recommendations are based on value vs money. I will also share with you which trusted websites you can online shop safely.
Here’s an overview of what supplement I use:
- Vitamin D
- Omega 3
- Protein Powder
- Zinc
- Magnesium
- Creatine
Vitamin D: The Sunshine Vitamin
Vitamin D is crucial for bone health, immune function, and mood regulation. The primary source of vitamin D for most people is sunlight. When ultraviolet B (UVB) rays from the sun hit the skin, they trigger the production of vitamin D. However, there is less sunlight exposure in the Netherlands. This will limit the body’s ability to produce vitamin D naturally. Since we don’t get enough sun exposure, supplementing with vitamin D can help. The recommended daily intake of vitamin D varies depending on age, sex, and certain risk factors. If you have concerns about your vitamin D intake, please consult with a healthcare professional.
With many brands on the market, this is the one that I have been using often. Its HIGH POTENCY VITAMINE D-3 2000IU from Swanson. You may order it from here.
Omega-3 Fatty Acids: Support Heart and Brain Health
Omega-3 fatty acids are essential for heart health, brain function, and inflammation regulation. Although not directly related to omega-3 intake, sunlight exposure is essential for the synthesis of vitamin D in the skin. In the Netherlands, people may spend more time indoors, which can affect vitamin D levels. Since omega-3 and vitamin D deficiencies can coexist, dietary habits can contribute to multiple nutrient deficiencies. Many people don’t get enough omega-3s from their diet, supplementing can be beneficial.
Before jumping on the supplements, try to obtain the Omega-3 through foods. The foods rich in omega-3 fatty acids include:
Fatty Fish (salmon, mackerel, sardines),
Plant-Based Sources (flaxseeds, chia seeds, walnuts)
Soy and Soy Products (tofu, tempeh)
Omega-3 enriched eggs
If you have some diet restrictions and/or in need of supplements, this is what I use. It is fish oil pills from Optimum Nutrition. You may order it from here.
Protein Powder: Fuel Your Muscles
n a nutshell, protein is extremely important for all human beings. Protein is essential for numerous functions in your body. It serves as the building blocks for tissues, muscles, organs, and hormones. Our bodies break protein down into amino acids, which are then used to repair and rebuild tissues. It’s important to include protein-rich foods such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds in your diet. The recommended protein intake for adults is 0.8 grams per kilogram of body weight. For example, if you weigh 100kg, you need to intake at least 80g of protein a day. If you play sports, such as bodybuilding, you may increase your protein intake, since you are breaking more muscle tissues. I currently aim for 2 g of protein per kilogram, which can be hard sometimes to achieve. That’s why I rely on quick protein powders.
Protein powder comes in various types: whey, casein, soy, pea, rice, hemp, collagen and egg white. My go to protein powder is Whey. Whey protein is an excellent option due to its high quality and complete amino acid profile. Choose a protein powder low in added sugars, carbs, fats and artificial ingredients. There are several brands that I can recommend, however for this article I will keep it short and recommend only one. I will later go in depth and provide a review of all the types of protein powders that you can find in the Netherlands.
My favorite of all times is HYDROWHEY Optimum Nutrition. You may order it from here. My other go to is ISO-100 HYDROLYZED Dymatize, you may order it from here.
Magnesium: Support Muscle and Nerve Function
Magnesium is involved in numerous biochemical reactions in the body, supporting muscle and nerve function. It is essential for muscle function, helping to prevent cramps and spasms. It is also contributing to energy production and endurance. The natural sources include leafy greens, nuts, seeds, whole grains, legumes, dark chocolate, bananas and avocado. Since many people are deficient in magnesium, supplementing can be beneficial.
The Magnesium tables I have been using is a home brand from Body&Fit, you can order it from here.
Zinc: Support Immune & Skin Health
Zinc plays a crucial role in supporting the immune system. Additionally, zinc is essential for wound healing. It also helps in maintaining healthy skin, by reducing inflammation. The primary source of zinc in the diet is typically from food. Foods rich in zinc include meats such as beef, and lamb, as well as poultry like chicken and turkey. Seafood, particularly shellfish like oysters, crab, and shrimp, are also excellent sources of zinc. Additionally, dairy products like milk, cheese, and yogurt contain zinc, as do eggs. Plant-based sources of zinc include legumes, nuts, seeds and whole grains.
I have been using the Body&Fit Zinc Complex tables, and you can order it from here.
Creatine: Enhance Muscle Strength and Performance
Creatine is one of the most researched and well-supported supplements in the world.. Numerous studies have investigated its effects on exercise performance, muscle strength & muscle mass. Creatine is often mistakenly associated with anabolic steroids. However, creatine is a naturally occurring compound found in foods like meat and fish. It is not a steroid. It’s a simple amino acid derivative composed of three amino acids: glycine, arginine, and methionine. There are several types of creatine available on the market, each with its own characteristics. Creatine monohydrate remains the most researched and proven form of creatine. It showed consistent effectiveness and safety.
My go to from creatine is CREATINE (MICRONIZED) Optimum Nutrition. It never disappoint. Order it now from here.
Summary
These supplements have become staples in my daily routine, helping me maintain optimal health and wellness. Please consider prioritizing natural sources when choosing nutritional supplements. Before starting any new supplement regimen, please consult with a qualified healthcare professional. While the supplements mentioned in this guide have been beneficial for me, individual needs and health conditions vary. And don’t forget, drink plenty of water.
Looking for a gym membership that fits your needs? Make sure to reach my article about the gyms in the Netherlands from here.
Would you like to train with me? Get in touch and let’s make it happen.