SUPPLEMENTS I TAKE EVERY DAY FOR BEAUTY & HEALTH
Guys, today's post will be a HUGE one. I'm finally getting on the subject of supplements. Most specifically, the supplements I take every day. I've been getting a lot of questions on the subject, because I've mentioned supplements a few times in other posts and on Instagram. And I get it, supplements are a hot topic. Before I started doing some research and finding out what I should take, I was completely lost. It seems like in 2018, there's a supplement for everything, right? But how the heck are we supposed to know which ones we need?
The first thing I did was look at the way I felt. Mentally and physically, the whole shebang. I asked myself the basic questions... Do I have enough energy? Do I have pain? Are there things in my physical appearance I would love to improve? How's my mood on a daily basis? I could keep going on and on, but you get it. After asking myself all these questions, I ended up doing some research on the things I wanted to improve.
So I did research on supplements for a better mood and supplements for anxiety and stress. Supplements for damaged hair. Supplements for clearer skin, and then some. To be totally honest, the list of supplements I take today wasn't complete in one day. It took me months of research and tweaks. But I'm now satisfied with the supplements I take daily and their effects to share the list with you guys. Here's the complete list of what I take every day and why:
I've talked about collagen before (read the full post here), and I'm definitely not the only one. Collagen is super popular right now, and most collagen supplements are marketed as beauty supplements. While I'm really not against younger looking skin, hair and nails, I don't actually take collagen to look better. I take it because I've been having knee pain since I was a teenager, and it really helps. I won't blabber endlessly about collagen, because everything is laid out in the post linked above, but here's the breakdown:
Why I take it: To help with knee pain.
The one I take:Neocell Super Collagen.
I also have a full post on maca (right here) so I won't go in too many details here. But basically, I love maca because it's nature's anti-depressant, it really uplifts the mood, and gives a boost of energy in a super clean way, if that makes sense. I don't think I'll ever stop drinking coffee, but I certainly can appreciate that the energy boost maca gives doesn't come with the jittery feeling of caffeine. You also don't need to be depressed to enjoy the effects of maca. Personally, I find that it really helps with stress levels and anxiety. It helps me feel calmer and more serene, which is probably why it makes me feel happier.
The post linked above also explains why I prefer gelatinized maca as opposed to the raw one... And why if I could only take one supplement, it would probably be maca.
Why I take it: To uplift my mood and get extra energy and focus.
The one I take:Terrasoul Superfoods gelatinized maca.
5-HTP has a lot in common with maca, at least when it comes to its effects. The main thing it does is convert to serotonin, which is known to improve the mood and treat depression. Serotonin also plays a huge role in sleep, because it converts to melatonin. It also helps better appetite. If you're like me and you're incredibly sensitive to stress, then 5-HTP is fantastic, because it helps fight insomnia that's often linked to stress and anxiety.
It also has other known effects such as improving memory and learning abilities. I personally don't have any issues with memory, I actually have an outstanding memory, sometimes too much for my own good-ha! But I definitely benefit from anything that has to do with relieving stress and anxiety, improving positive outlook, mood and sleep.
Technically, 5-HTP should be taken at night, but I love taking all my supplements together in the morning, as soon as I wake up. It's actually one of the first things I do in the morning, which you can read about in my morning routine post. I personally don't notice any difference in the effects, or notice any sleepiness during the day. But as with everything, you should always do what works best for you.
Why I take it: To help with insomnia linked to stress and anxiety, and to uplift my mood and positivity.
The one I take:Arazo Nutrition 5-HTP.
I discovered L-tyrosine while I was researching 5-HTP. To simplify things as much as possible, let's just say L-tyrosine is 5-HTP's best friend. While 5-HTP gets converted into serotonin, L-tyrosine gets converted into dopamine. Just like 5-HTP, L-tyrosine helps treat depression, stress and anxiety. It also helps with cognition and memory, most specifically by improving the way our brain remembers and retains information. Dopamine, which L-tyrosine turns into, also has a huge impact on your motivation level. So it's obvious why L-tyrosine is popular amongst people with high-pressure jobs or people who are required to perform in a general manner.
Personally, I like to take L-tyrosine in combination with 5-HTP, because I clearly see a difference in my motivation levels, at work and in my personal life. I'm not saying it solves everything and it's magical... But if I have no motivation for cleaning, getting to work on a specific morning, or just wake-up with the funk for no apparent reason, L-tyrosine really helps with all of that.
Why I take it: To help alleviate stress and anxiety, and to help increase motivation levels.
The one I take:L-tyrosine 500mg
Unless you've lived under a rock for the last 10 years, you've probably heard about the benefits of Omega-3. Fish oil is super rich in Omega-3, and that's the main reason why it's sold as a health supplement. Just in case you aren't really familiar with the benefits of Omega-3, here are a few of the most important ones: They're full of fatty acids that help reduce inflammation. That means they can have a positive impact on joint pain, skin conditions like psoriasis and acne. Fatty acids (and oils) also have beauty-related benefits, like helping with wrinkles and promoting strong, shiny hair. On that note, this is also why I apply oil to my hair externally, which you can read more about in my post about shiny, strong hair.
Fish oil is also good for the brain. Studies on rats have shown that a diet rich in Omega-3 increases dopamine release and improves memory. That's why fish oil is often taken along with 5-HTP and L-tyrosine. Taking fatty acids also helps with absorption of other supplements. I like this specific one I take (see right below) because the actual oil is lemon-flavored, which means you won't get the "fish burps" typically associated with fish oil.
Why I take it: To reduce inflammation (in my case it's all about knee pain), for better skin and hair, for brain health and to help with the absorption of other supplements.
The one I take:Omega-3 fish oil.
This one is pretty simple and straight forward. Biotin helps with hair strength and growth, skin and nails. I've always had strong nails, so that's not really an issue for me, but sine I started taking these, I've notice that my nails grow significantly faster. Skin-wise, I've made a LOT of changes to my skin routine (there's a post coming on that) and diet, because I was having crazy stress acne... One of the changes I made was taking biotin and the Skin Savior supplement right below, and I've noticed a crazy difference. I don't know if it can be attributed specifically to biotin, but it's definitely worth a try.
But the main reason I started taking biotin was to help with hair-growth. As I've talked about many times before, I have a nervous tick that makes me twist my hair when I'm nervous or stressed. Which means i have crazy split ends... Resulting in damaged hair. So even though my hair is naturally strong and shiny, I needed a little help in the hair department, just so I can eventually cut my split ends without having super short hair. So I started taking biotin, hoping that it would help grow my hair quicker. I wasn't expecting crazy results, but I was pleasantly surprised. In 3 months, my hair has grown at a decent amount. I would say approximately 3 inches, which seems insane to me.
Why I take it: Mostly to help grow my hair quickly, but also for better skin and stronger nails.
The one I take:Amazon Elements biotin.
As I mentioned above, I made a few lifestyle changes a few months back, to help with acne. When I was doing research on which supplements help with getting clear skin, I found out that there are actually a few vitamins and supplements that help with acne. The most commonly named are vitamin A, B and D, Zinc, Magnesium, Folic acid, Selenium, milk thistle and Omega-3. Since I didn't want to add a bunch of pills to my daily supplements, I started looking for one that would have a good combination of them.
That's when I found Skin Savior, which has 2 types of vitamin B, Zinc, Folic acid, milk thistle and Selenium. Since I also get lots of Omega-3 from the fish oil, I felt like this was a pretty good fit for what I needed. I decided to give it a go and see what happens. Honestly, I don't think I'll ever go back. All the blemishes I had on my jawline disappeared and the overall aspect of my skin is much, much better.
Why I take it: To help with stress acne.
The one I take:TreeActiv Skin Savior.
Even though I take these 7 supplements every day, I still do my best to have a healthy lifestyle and diet, because supplements help, but they don't replace real food. For my diet guidelines, you can read this post on the 3 rules I try to stick to when it comes to my diet. As usual, you should always consult a physician before making any changes to your diet. I'm not a doctor, I'm only sharing what works for me.
Now, I'd love to know what supplements YOU guys take... If you even take any! What made the biggest difference, what didn't work for you, all the deets. You can always leave me a comment below, or come chat on Instagram.
Hope you guys have a lovely week!
Love, Jenny xx