As a trainer, I get asked all the time about supplements; what are the best supplements for weight loss, to put on muscle, to increase energy and motivation. Before I jump into my list, I want to make one thing abundantly clear.

Supplement Definition: a substance taken to remedy the deficiencies in a person's diet.

The modern North American diet is nutrient deficient. Processed foods are filled with preservatives and often not very nutritionally dense unlike whole foods. Supplements are NOT a replacement for a balanced, whole food, organic diet. My goal is to educate as many people as I can on the importance of a proper diet. For the average person looking to lose a little weight, tone up their body, or get more healthy you don’t really need any supplements other than a proper whole foods diet.

You should consult with a healthcare professional before starting any dietary supplement.

That being said, these are the supplements that live on my shelf.

Protein - Essential Macronutrient

Garden of Life - Raw Meal: Every supplement list is going to have protein listed. In my experience as a trainer, many clients start out under-eating this vital macronutrient. Inadequate levels of protein are going to slow down your results regardless of what your goals are. Many people, like myself, have a sensitivity to dairy products. The majority of protein products on the market are whey based, which is a byproduct of the processing of dairy goods. Consumption of dairy-based protein products if you are intolerant or sensitive leads to symptoms like bloating, indigestion, gas, diarrhea, etc. These are also signs that your body isn’t going to use the supplement to aid in growth. So if I’m having a busier day and know I’m going to run into a problem of getting enough protein for the day, I’ll throw together a smoothie with a scoop of Raw Meal. It’s a fully organic vegan protein made primarily of different types of sprouts. It’s packed with probiotics and live enzymes that help maintain the health of your gut microbiome. Mix it with your favorite frozen fruits and it’s quite the delicious mix!

CBD - Stress Relief and Sleep

One of my favorite things about Canada is the progressive step toward legalizing cannabis products. Cannabidiol, more commonly known as CBD, is a chemical found in cannabis that is proving to have a wide range of positive benefits.

One of the most profound benefits of CBD is its ability to reduce seizures in children affected by the main two types of seizure diseases resistant to anti seizure medication¹
Commonly used to address anxiety ²
One study demonstrated the mechanism by which CBD inhibits inflammatory and neuropathic pain, two of the most difficult types of chronic pain to treat³
Has also shown to reduce inflammation⁴

Personally, I use CBD to improve my sleep quality on days that I’ve been a bit stressed. I also use it for some mild pain relief on days I’m needing more recovery from a workout.

Consult your doctor to make sure CBD is safe for you.

Creatine - Energy and Recovery

Creatine is one of the MOST researched supplements. Examine.com has over 745 unique references included in their analysis of creatine⁵. So what is it? According to Examine.com;

“Creatine is a molecule that's produced in the body from amino acids. It's primarily made in the liver and to a lesser extent in the kidneys and pancreas. It stores high-energy phosphate groups in the form of phosphocreatine which are donated to ADP, regenerating it to ATP, the primary energy carrier in the body. This role in energy production is particularly relevant under conditions of high energy demand such as intense physical or mental activity.”

To put it simply, creatine assists in energy storage in the muscles. In terms of the effects you’ll notice, this typically means you can perhaps lift a little more weight, get in an extra rep or two, and decrease the time it takes your muscles to recover. Many people won’t consume creatine because they’re afraid it’s going to make them look bloated. This isn’t the case because unlike other products that cause you to retain water outside of your muscles, creatine causes your body to store water in your muscles, which gives you a more toned look.

Cordyceps - Energy

It was so hard for me to only pick 1 mushroom. To be honest, mushrooms are severely undervalued and have profound positive adaptogenic benefits. For the purpose of this list though, I limited it to just cordyceps. Cordyceps mushrooms are parasitic fungi that mostly prey on insects. Like creatine, cordyceps have an effect on ATP production. This effect seems to improve the way the body uses oxygen. They improve energy, strength⁶, and sex drive. Interestingly, there are also mouse studies that show there is also potential in helping to manage type two diabetes.

Ashwagandha - Stress Relief

The final supplement on my shelf that I’d recommend is Ashwagandha, also known as the King of Ayurvedic herbs. Ashwagandha has been shown to have anti-anxiety effects as well as helps in lowering cortisol ⁷ . I try to tell everyone that one of the biggest roadblocks to reaching your health goals is poor management of cortisol. Cortisol is an important hormone in the body. It’s not inherently bad, but when cortisol levels get too high for too long, they can easily start to negatively affect the body.

Ashwagandha may also be able to reduce insomnia ⁸ , fatigue ⁹ , and symptoms of depression ¹⁰ . It has also been known to modestly improve testosterone ¹¹ and sperm quality in infertile men ¹² . That being said, more research is needed to properly confirm these possible benefits.

These are by no means the only supplements that I know of or the only supplements that actually work. These are just my top recommendations for the general person looking to stay healthy. Depending on your individual needs or experiences these recommendations may change. If you liked reading this and want to know more about other possible recommendations, let me know and I’ll create a part two.

Top 5 Supplement Recommendations by a Personal Trainer

Protein - Essential Macronutrient

CBD - Stress Relief and Sleep

Creatine - Energy and Recovery

Cordyceps - Energy

Ashwagandha - Stress Relief