The Ladies Dish Podcast #35: All About Supplements
Do you know how to pick a good-quality supplement? Dana shares exactly what you need to know and we dish about some of our favorite supplements || Full show notes & sun dried tomato pesto recipe at the theladiesdish.com/ldp35 | Get in touch: firstname.lastname@example.org
Welcome to the Ladies Dish Podcast IN THIS EPISODE
Review of the Week (2:15) From ALC 65 “I am thrilled that I found the Ladies Dish Podcast! I have been downloading and listening to LOTS of the podcasts and sharing the info with anyone who will listen 😉 so much great information and guidance. You girls are a joy to listen to and provide such well-rounded information and inspiration. I just
Interview Game Question (3:30) Share a fun experience you had recently.
Joy talks about The Moth! Have you heard of it? Check it out and see if there’s a live event near you. OR check out their podcast!
Dana went home for her baby shower!
And Kate and her family did a bar crawl. Bring your green hat!
What’s Cookin’? (11:20)
Joy shares a sun dried tomato pesto recipe from her new job at MOMs Organic Market. There were rave reviews for this stuff – get the recipe here!
Listener Questions & Show Topic: Supplements (13:16)
1. “Supplements are really confusing. They all seem to claim they are exactly what I need...I feel like I have to take all of the things! Do you think there are any supplements that everyone could benefit from? Are there certain brands that are “always” safe to choose? How do you know what to take?”
Some of our top recommendations most people could benefit from taking**:
food sources are #1, but it’s also great to build a diversified gut. We don’t have to be super crazy about them...use like a garnish or 1 meal a day. Everyone’s gut is different, so people will react to probiotics differently. What works for some may not work for others! • Brands we love: o Prescript-Assist o Megaspore Biotic - only available through a HCP o Klaire Labs
Important to also consume prebiotic foods that selectively stimulate the growth of beneficial bacteria already inhabiting the gut. These include onions, jerusalem artichoke, and fruits and vegetables high in soluble fiber (sweet potatoes, brussels sprouts, asparagus, turnips, mango, avocados, strawberries, apricots).
MAGNESIUM: Magnesium comes in many different forms and you want to pick the right one for you - if you have a bad reaction to magnesium, it might just mean that you need to try a different form of it. Magnesium glycinate is the most bioavailable form of magnesium.
Brands we love: Priority One Magnesium Orotate (good for heart health, will not have the bowel purging effects of other forms) Jigsaw Magnesium with SRT (Magnesium Malate - gives energy and detoxes metals) Metagenics Magnesium Glycinate (helps raise red blood cell magnesium) Douglas Labs Magnesium Taurate (calming and great for heart health)
COD LIVER OIL: Brands we love: Nordic Naturals Arctic Cod Liver Oil with Lemon
COD LIVER OIL: Nutreince by Calton Nutrition O.N.E. Multivitamin by Pure Encapsulations
**There are plenty of supplements that we think could be beneficial for most people but we don’t feel comfortable giving blanket dosage statements (for example: digestive support supplements).
Supplement Quality (24:15)
There’s a reason why the prices vary when it comes to supplements. The ones you find on the shelves of your local CVS or Target store are very different from the ones you might get from your NTC, functional medicine doctor or naturopath. This is for a few different reasons. Among them being ingredients, ingredient quality and third-party testing,
If you’re looking for gluten-free, egg-free, dye-free, GMO-free, nut-free foods - you should also be looking for that sort of thing in your supplements too. Here are the things you want to make sure your supplements are free from:
• Wheat and gluten • Egg • Peanuts • Coatings and shellacs • GMOs • Trans fats and hydrogenated oils • Artificial colorings, flavorings and sweeteners - things added to make a supplement look and taste better, but aren’t necessary at all (like coal tar, yellow #5, titanium dioxide, aspartame, saccharin or high fructose corn syrup.) • Unnecessary binders, fillers and preservatives - these are meant to bind the ingredients together, add bulk, extend shelf life, or make production more efficient. These include things like flours, oils and magnesium stearate. While these things are considered safe, they just aren’t necessary and they don’t contribute any nutritional benefit for you. There are companies out there that make supplements without all of these, so why would you want to ingest them?
Third Party Testing (32:35)
You want to make sure that the nutrition supplements you are taking are not only adhering to the rules and regulations from the government, but take steps to go well beyond that.
There are two things you want to look for when it comes to quality: 1. Is the facility inspected and approved by a third party and 2. Are the products/ingredients tested and do they match what is listed on the label?
Here’s what you need to look for in your supplements:
1. Compliance with Current Good Manufacturing Processes (cGMPs) 2. Clinically validated formulas. Get products that are backed by research and clinical trials. Look online and get product data sheets for the products you take. 3. Laboratory testing for purity, potency, and contaminants like heavy metals, pesticides and solvents. You want to be sure the supplement maker is testing the ingredients before they add them to the product. 4. Does the company belong to any certification programs: a. NSF-GMP International Registration b. United States Pharmacopeia
2. “What about protein powders, pre-workouts, recovery shakes, fat burners, etc? Do I need to take these? Companies make it seem like I’ll never see results unless I add them in. Any brands you like or recommend for this?” (35:51)
We chatted about meal replacement powders in Episode 19, so this may be one to go back and listen to if you haven’t, although we didn’t directly address fitness/exercise powders.
Addressing Fat Burner Supplements: We believe they are a waste of money and they do something psychologically to the person’s mindset when they take them - like they have to take a fat burner pill because they can’t burn the fat themselves. You absolutely can get your body to switch to that fat burner metabolism, but you have to be willing to do the right things...ahem, the 21dsd is a great place to start!
We chat about fat burning foods in Episode 14!
KEY TAKEAWAYS (43:00):
• If you are taking a supplement and you aren’t feeling better or feeling different, stop taking it. No sense wasting money or effort to remember to take it when it’s not making a difference FOR YOU. • Work with a professional - Nutritional Therapy Consultant or other holistic practitioner or provider - to make sure that you are getting the best quality supplements that are appropriate for your body.
Thank you for joining us this week for Episode 35. Remember to subscribe in iTunes so you don’t miss a future episode!
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