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After, “How can I lose 10 lbs in 3 days…,” the number one question I am asked as a personal trainer is, “What supplements should I take?” Most people have no clue and often end up taking supplements that cause more harm than help.

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With new diet pills and performance enhancement products popping up everyday I totally get how this search can be confusing, so since having the healthiest body and lifestyle possible is my greatest dream for you I’ve broken down the supplement world into little villages. Keep reading so that the next time you are wondering what pill to pop you can easily navigate your way closer to your goals.

Why take supplements?

Most of my clients can attest to the fact that I am all about getting “everything you need from a seed.” Basically “if it grows then it’s a go,” when you eat real food you really do get everything you need. But here’s the twist- add being a mom, a wife, a BFF and career driven diva to your plate and consistently filling your actual plates with healthy stuff can become tricky. Supplements can definitely help alleviate this void, however should never replace a actual healthy diet.

1) The Most Popular Kid On The Block: The Multivitamin 

As a supplement that provides a variety of vitamins and nutrients, the multivitamin is usually our initial go to. They usually come in the form of pills, chewable tablets, powders, or liquids and contain the following: Water-soluble vitamins: Vitamins that pass in and out of the body easily such as vitamin C, all the B vitamins (thiamine,riboflavin, niacin, pantothenic acid, B6, biotin, folic acid and B12. Fat-soluble vitamins: Vitamins that are stored in the body’s cells and do not pass out of the body as easily as water-soluble vitamins do. Fat-soluble vitamins include vitamins A, D, E, and K. And then there are the minerals: Calcium, copper, iron, magnesium, phosphorus, potassium, selenium and zinc. Other ingredients that aren’t vitamins or minerals can be found in multivitamins too, such as antioxidants lutein and lycopene.

2) Powder Up With Protein

Protein powders come in various forms, the three common ones being- whey, soy, and casein protein. They’re an easy and convenient source of complete, high-quality protein, and are worth adding if: 1) You are starting a new program. Since working out is new to you and you’re trying to build muscle, you’ll require more protein than you did before. 2) You are taking your workouts to another level. If you normally work out a few times a week, but now you’ve decide to run a marathon, your body will require more protein. 3) When you’re coming off the bench. Protein can be an excellent aid when recovering from an injury. 4) If you’re vegan. Since your diet doesn’t include meat, chicken, fish, and sometimes dairy and eggs a protein supplement can be your BFF.

3) Create Results With Creatine

Creatine is a natural supplement that is hands down one of the most effective in creating strong muscles. It’s naturally found in meat, but having enough to help us in our workouts is pretty challenging unless you are eating tons of meat on a regular basis. The way creatine works is pretty simple, it just helps our bodies store and use more energy especially in intense situations, in other words helps you get in one or two last repetitions. This women’s formula Kre-a-fem is super RAD.

4) Drink Up, Energy Up!

Do you lack the motivation and energy to workout most days? Then a pre-workout energy drink is a pretty great solution to giving you the boost you need. But beware, most of these fizzy, sweet beverages are made of an insane amount of caffeine, taurine, vitamins, herbal supplements, sugar and sweeteners. So while you may be giving your energy a boost your glucose levels can be thrown out of wack too. So limit your dosage/frequency and try and get that caffeine kick the old fashion way: hello coffee and tea.

5) Greek Goddess: Omega 3′s 

Talk about Miss Popular lately. Omega 3’s are in just about everything nowadays (I just peeped some Omega-3 enhanced pasta) and since our body cannot create this essential fatty acid (EFA) on it’s own this Greek goddess is certainly welcomed in most FitGirl’s lives. Recent research has proven that Omega 3′s are great for cardiovascular health and cognitive function but also help our body in rebuilding cells as well as joint flexibility (which also helps muscles grow faster). So don’t skip this supplement sis.

6) Branch Out With BCAA’S 

BCAA’s also known as branch chained amino acids include 3 of the 8 essential amino acids that our body needs to make muscle (leucine, isoleucine and valine). So basically, whenever we workout our body breaks down some of our muscle to create these amino acids for fuel, so supplying BCAA’s can help spare our muscles from being broke down and broke off. Now you see why this supplement is so popular? So if pumping iron is your favorite gym go to then branch out and try BCAA’s.

7) Don’t Be “Anti” Antioxidants

Antioxidants are where it’s at. Primarily found in berries, Acai, Gojiberry and Raspberry Ketones are totally the rage right now. Their high antioxidant contents are superpower strong and are especially great for women since they help reduce the harmful effects of stress by eliminating toxins and ultimately keeps us looking young and ripe. Get down with this supplement ladies!

8) Show Your Joints Some Support

Age aint nothing but a number, but although 30 may be the new 20‘s the truth of the matter is things don’t run the same. But have no fear, glucosamine is here. I love this supplement and highly recommend it to anyone looking for joint support flexibility and mobility. The more flexible we are the greater range of motion our joints and muscles have which means better results when strength training. So if your knees, shoulders or back is being a pain then you may want to experiment with supplementing this natural product.

Ready, Set, Go!

There you go ladies. Considered yourself supplement 411 certified. I know this is a lot of information and you may still be a bit overwhelmed, so if that is you go holla at my friends at Bulu Box. This monthly subscription based sample box is perfect for the FitGirl looking to explore the supplement world. Each box contains premium health, nutrition, and weight loss samples. So check them out, sign up and get all the latest products delivered to right your front door. Hey there UPS man!

Robbie Ann Darby (RAD Experience) is a professional FitGirl, Group Fitness Instructor and Personal Trainer in NYC. Follow her sweaty life on TwitterFacebook, and Instagram for more fun health and fitness tips!

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Supplement Your Fitness Goals: 8 Vitamins Worth Trying  was originally published on