{"id":13397,"date":"2019-07-15T09:20:00","date_gmt":"2019-07-15T13:20:00","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13397"},"modified":"2019-07-15T17:54:09","modified_gmt":"2019-07-15T21:54:09","slug":"clean-eating-supplements","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/","title":{"rendered":"Week 6: When A Healthy Diet Isn\u2019t Enough"},"content":{"rendered":"<p>Although our motto is \u201cfood first, supplements second,\u201d we know that sometimes there is a need to add supplemental nutrients to our diets. Supplements can be a good way to help correct or prevent a nutritional deficiency or \u201cinsufficiency,\u201d especially when when lifestyle factors (geographical location, allergies, food aversions, etc.) or digestive issues keep us from absorbing and using what we need. We get asked a lot of questions about supplements, so today we\u2019re sharing which supplements we often recommend\u2014in case you\u2019re looking to tune up your own supplement regime or fill in nutritional gaps.<\/p>\n<p>The six supplements we commonly recommend: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az\" target=\"_blank\" rel=\"noopener noreferrer\">fish oil<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein powder<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-8dt\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-8h7\" target=\"_blank\" rel=\"noopener noreferrer\">probiotics<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-88o\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin D<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/multivitamins\/N-892\" target=\"_blank\" rel=\"noopener noreferrer\">multivitamins<\/a>.<\/p>\n<h2><strong>Fish Oil<\/strong><\/h2>\n<p>Before you wrinkle your nose and recall childhood memories of spoonfuls of cod liver oil, hear us out. The oil from cold-water fatty fish is high in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a>, which support our heart, brain, and immune health. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az\" target=\"_blank\" rel=\"noopener noreferrer\">Fish oil<\/a> contains two very important fatty acids, DHA and EPA. Each have a unique way of supporting optimal health, so you want to be sure that your fish oil supplement contains both types.<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>DHA: helps maintain the structure and function of the brain, retinas, heart, and cardiovascular system<\/li>\n<li>EPA: helps build cell signaling molecules and is important for function of the brain, heart, and nervous system.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Still not convinced? Let\u2019s review some of the known health benefits of consuming a diet rich in fatty fish, like wild-caught salmon, herring, white fish, sardines, and anchovies:<\/p>\n<ul>\n<li>Improves brain function and cognition, especially in older adults<\/li>\n<li>Supports joint health<\/li>\n<li>Lowers the risk of cardiovascular diseases<\/li>\n<li>Supports healthy eyesight, especially as we age<\/li>\n<li>Enhances immune function<\/li>\n<li>Supports fertility in both men and women<\/li>\n<\/ul>\n<p>For healthy adults, we recommend 400 to 500 milligrams of combined DHA and EPA, which is roughly how much you\u2019d get if you consumed two six-ounce portions of fatty fish per week. If you have a health condition like heart disease, high blood pressure, or high triglyceride levels, you may need a different dosage\u2014so we recommend working with a qualified licensed healthcare provider.<\/p>\n<p>Here are a few of our best tips for finding a quality fish oil supplement:<\/p>\n<ol>\n<li><strong>Read the label.<\/strong> Flip the bottle over to see how many milligrams (mg) of DHA and EPA are in the product. (The front of the bottle may just list the total milligrams.) We\u2019re most interested in the DHA and EPA content. Like we said, you want 400 to 500 milligrams of those omega-3s.<\/li>\n<li><strong>Determine the serving size.<\/strong> Depending on the brand and the formulation you may need anywhere between one and six capsules of fish oil daily to get those 500 milligrams of omega-3s. Do the math to see how long each bottle will last (they usually come in a 30- or 60-day supply) and how much you\u2019re paying per dose. Plus, if you don\u2019t feel like popping a handful of capsules per day, that should factor into your decision.<\/li>\n<\/ol>\n<h2><strong>Magnesium<\/strong><\/h2>\n<p>Slipping into a hot bath at the end of a long day can do wonders for your body and mind\u2014and help you let go of the stress of the day. Adding <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=bath%2Bsalt\" target=\"_blank\" rel=\"noopener noreferrer\">Epsom salts<\/a>, which contain <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=magnesium%2Bchloride\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium chloride<\/a>, to your bath is a great way to take that relaxation to the next level.<\/p>\n<p>The mineral magnesium is necessary for a whole host of body functions and has been purported to have the following health benefits:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Eases stress and promotes relaxation<\/li>\n<li>Helps muscles and nerves function properly<\/li>\n<li>Regulates activity of 325+ enzymes<\/li>\n<li>Supports healthy insulin function<\/li>\n<li>Helps soothe sore muscles<\/li>\n<li>Supports absorption of nutrients<\/li>\n<li>Helps form joint proteins, brain tissue, and mucin proteins<\/li>\n<li>Promotes bowel regularity<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>There are many magnesium formulations on the market, but ultimately, the best one for you is the one you\u2019ll take daily. If you notice <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=magnesium%2Bcitrate\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium citrate<\/a> has too much of a stool-softening effect, we recommend <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=magnesium%2Bglycinate\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium glycinate<\/a>. Talk with a qualified, licensed healthcare provider such as a registered dietitian nutritionist to figure out which formulation and dosage are best for you.<\/p>\n<h2><strong>Protein Powders<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">Protein powders <\/a>can help turn typically high-carb snacks, like smoothies, into meals, since protein slows digestion, helps regulate blood sugar, and increases satiety. (Adding some fat from nuts, <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=nut%2Bbutter\" target=\"_blank\" rel=\"noopener noreferrer\">nut butter<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/search\/foods-drinks\/N-8ir?search=coconut%20milk\" target=\"_blank\" rel=\"noopener noreferrer\">coconut milk<\/a>, or avocado can also help with this.) But, that said, not all protein powders are created equal, and there are a few things you should look for in a protein powder that\u2019s clean eating-friendly.<\/p>\n<p>Here are our top picks for clean protein powders, and what to look for on the label:<\/p>\n<p><strong><a href=\"https:\/\/www.vitaminshoppe.com\/search?search=organic%2Bwhey%2Bprotein\" target=\"_blank\" rel=\"noopener noreferrer\">Organic whey protein<\/a>:<\/strong><\/p>\n<ul>\n<li>Non-GMO<\/li>\n<li>Corn and soy-free<\/li>\n<li>Gluten-free<\/li>\n<li>Made from milk from grass-fed cows<\/li>\n<li>No fillers, artificial flavors, or artificial sweeteners<\/li>\n<\/ul>\n<p><strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/plant-based-proteins\/N-8el\" target=\"_blank\" rel=\"noopener noreferrer\">Plant-based protein<\/a> (hemp, pea, or sprouted brown rice protein):<\/strong><\/p>\n<ul>\n<li>Non-GMO<\/li>\n<li>Corn and soy-free<\/li>\n<li>Gluten-free<\/li>\n<li>Unrefined<\/li>\n<li>No fillers, artificial flavors, or artificial sweeteners<\/li>\n<\/ul>\n<p><strong><a href=\"https:\/\/www.vitaminshoppe.com\/search?search=collagen%2Bpeptides\" target=\"_blank\" rel=\"noopener noreferrer\">Collagen peptides<\/a>:<\/strong><\/p>\n<ul>\n<li>Unflavored<\/li>\n<li>Cold water soluble<\/li>\n<\/ul>\n<h2><strong>Vitamin D<\/strong><\/h2>\n<p>The body needs <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-88o\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin D <\/a>to absorb <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-8dl\" target=\"_blank\" rel=\"noopener noreferrer\">calcium <\/a>for bone growth and maintenance, in addition to a host of other body functions. In fact, it\u2019s so important that our bodies produce their own vitamin D when exposed to the sun. But since most of us don\u2019t get enough sun\u2014and wear sunscreen when we do\u2014so many of us run low on vitamin D.<\/p>\n<p>This tricky vitamin isn\u2019t found in too many foods, though. Here are a few that can help you up your intake:<\/p>\n<ul>\n<li>Salmon and mackerel \u00a0(especially wild-caught)<\/li>\n<li>Cod liver oil<\/li>\n<li>Tuna canned in water<\/li>\n<li>Sardines canned in oil<\/li>\n<li>Beef liver<\/li>\n<li>Egg yolks<\/li>\n<li>Milk or yogurt fortified with vitamin D<\/li>\n<li>Cheese<\/li>\n<\/ul>\n<p>The RDA for vitamin D is 600IU for adults\u2014but many believe it may not be enough to promote optimal health and prevent disease. If you\u2019re interested in adding a vitamin D supplement to your routine, ask your healthcare provider to check your levels. (It just takes a simple blood test.) From there your provider can recommend an appropriate daily dosage based on your current vitamin D levels.<\/p>\n<h2><strong>Probiotics<\/strong><\/h2>\n<p>Your gut contains 70 percent of the cells associated with your immune system and is home to more than 500 species and three pounds of bacteria. There are 10 times more bacteria in your gut than cells in your entire body, and they have a lot of power over your health.<\/p>\n<p>Your gut bacteria feeds on what you eat, so you want to give them whole, fresh, unprocessed foods that are low in sugar and additives as often as possible. This helps increase the number of \u2018good\u2019 bacteria (often referred to as \u2018<a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-8h7\" target=\"_blank\" rel=\"noopener noreferrer\">probiotics<\/a>\u2019) and crowd out the \u2018bad\u2019 (or pathogenic) bacteria, which promotes a healthy gut, an effective immune system, and an increased ability to absorb nutrients.<\/p>\n<p>Eating naturally fermented foods such as sauerkraut, kefir (water and dairy versions), yogurt, kimchi, and kombucha can also beneficially affect these bacteria.<\/p>\n<p>Because of other factors in our lives, though, our good bacteria may need an extra boost. Here are a few that affect our gut:<\/p>\n<ul>\n<li>Medications: Frequent (or recent) antibiotic use, overuse of anti-inflammatory drugs, acid-blocking drugs, and\/or steroids<\/li>\n<li>A diet rich in \u201cjunk food\u201d (highly-processed, refined foods devoid of nutrients)<\/li>\n<li>Chronic stress<\/li>\n<li>Infections: Yeast overgrowth, small intestinal bacterial overgrowth (SIBO), or parasites<\/li>\n<li>Low stomach acid and\/or inadequate <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestive-enzymes\/N-8hi\" target=\"_blank\" rel=\"noopener noreferrer\">digestive enzymes<\/a><\/li>\n<\/ul>\n<p>This is where the right probiotic supplement can really help you keep your healthy gut bacteria strong. Depending on the factors above, different people may benefit most from different probiotic supplements\u2014but there are a few things we recommend looking for in a quality supplement:<\/p>\n<ul>\n<li>Three or more strains of <em>Lactobacillus <\/em>and<em> Bifidobacterium <\/em>(may include others such as <em>Saccharomyces<\/em>)<\/li>\n<li>Potency of at least eight billion (measured in Colony Forming Units or CFUs)<\/li>\n<li>Free of potential allergens such as dairy, gluten, soy, corn, and yeast<\/li>\n<\/ul>\n<p>With so many options out there\u2014along with your probiotic needs varying based on your specific health conditions or concerns\u2014it\u2019s best for work with a qualified, licensed healthcare professional such as a registered dietitian nutritionist to find the supplement to you.<\/p>\n<h2><strong>Multivitamin<\/strong><\/h2>\n<p>A good quality <a href=\"https:\/\/www.vitaminshoppe.com\/c\/multivitamins\/N-892\" target=\"_blank\" rel=\"noopener noreferrer\">multivitamin <\/a>can provide a \u2018safety net\u2019 for those days when you don\u2019t get enough vitamins, minerals, and antioxidants from the foods you eat. We recommend choosing a whole-food multivitamin that\u2019s made from fruits, vegetables, and herbs, and that doesn\u2019t contain mega quantities of any one vitamin or mineral.<\/p>\n<p>Look for a multi that provides roughly 100 percent of your daily needs for vitamins A, C, E, K, and B vitamins. (Multis often provide extra vitamin B6 and B12, and that\u2019s fine!). Women should also look for a multivitamin that includes iron.<\/p>\n<p>We like <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=garden%2Bof%2Blife%2Bmy%2Bkind\" target=\"_blank\" rel=\"noopener noreferrer\">Garden of Life My Kind Organics<\/a> because they&#8217;re sourced from real food and provides just enough vitamins and minerals for the average person, with the exception of calcium.<\/p>\n<p>Sometimes a gastrointestinal disorder, surgery, or other health condition can reduce your body\u2019s ability to absorb nutrients from food, in which case you might need a more potent multivitamin to prevent or correct nutritional deficiencies. If any of these circumstances sound like you, meet with a qualified health pro to evaluate your nutrient status and find the right vitamin for you.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/whole-food-multivitamins\/N-89l\" target=\"_blank\" rel=\"noopener noreferrer\">Check out an assortment of whole-food multis.\u00a0<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Although our motto is \u201cfood first, supplements second,\u201d we know that sometimes there is a need to add supplemental nutrients to our diets. Supplements can be a good way to help correct or prevent a nutritional deficiency or \u201cinsufficiency,\u201d especially when when lifestyle factors (geographical location, allergies, food aversions, etc.) or digestive issues keep us<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\">Read More <span class=\"screen-reader-text\">Week 6: When A Healthy Diet Isn\u2019t Enough<\/span><\/a><\/p>\n","protected":false},"author":133,"featured_media":13455,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[330],"tags":[],"class_list":["post-13397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-clean"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 6: When A Healthy Diet Isn\u2019t Enough | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Although our motto is \u201cfood first, supplements second,\u201d we know that sometimes there is a need to add supplemental nutrients to our diets. Supplements can ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Week 6: When A Healthy Diet Isn\u2019t Enough | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Although our motto is \u201cfood first, supplements second,\u201d we know that sometimes there is a need to add supplemental nutrients to our diets. Supplements can ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-15T13:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-07-15T21:54:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/supplements.jpg?fit=740%2C306&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"306\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"The Real Food Dietitians\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"The Real Food Dietitians\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\"},\"author\":{\"name\":\"The Real Food Dietitians\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/7b8e39ad310f25d9131addc521540ff7\"},\"headline\":\"Week 6: When A Healthy Diet Isn\u2019t Enough\",\"datePublished\":\"2019-07-15T13:20:00+00:00\",\"dateModified\":\"2019-07-15T21:54:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\"},\"wordCount\":1536,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/supplements.jpg?fit=740%2C306&ssl=1\",\"articleSection\":[\"Eat Clean\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/\",\"name\":\"Week 6: When A Healthy Diet Isn\u2019t Enough | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/clean-eating-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/supplements.jpg?fit=740%2C306&ssl=1\",\"datePublished\":\"2019-07-15T13:20:00+00:00\",\"dateModified\":\"2019-07-15T21:54:09+00:00\",\"description\":\"Although our motto is \u201cfood first, supplements second,\u201d we know that sometimes there is a need to add supplemental nutrients to our diets. 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