One Mom’s Journey from Fat to Skinny to Confident

JOURNAL

Ask Roni: Supplements

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Hey there! I’ve noticed that you have been mentioning in your daily logs that you have taken your supplements. Could you share what supplements you are taking and why you believe they are beneficial?

By the way, I’m such a huge fan of yours! I am lucky to have started a job in January that places a large emphasis on health/wellness. I have gone from a 97% sedentary lifestyle to working out in group fitness classes 5x per week. The #wycwyc motto is my motivating factor during all parts of my day!

— Leslie

Hi Leslie!

First, that’s awesome!

Second, I’m so glad you wrote because I’ve been meaning to post about this for some time.

Overall I’m not a huge supplement person. I just think most recommendations and claims are made with little or no evidence. That being said, I’ve been hopping on the “why not?” bandwagon lately. Especially after my experience with one supplement in particular: psyllium husk. I wrote about it briefly in a post a few months ago but I never really elaborated.

Basically after months of abnormal bathroom issues, I saw a GI doctor who recommended a low-FODMAP diet. After a few weeks of experimenting with little results I gave psyllium husk a try based on a few recommendations even though it was marketed as a laxative — the opposite solution I was looking for.

To my surprise it worked! I experimented with different doses and realized that as long as I took 1-2 grams (2-3 pills) with each meal my bathroom habits returned to normal. Actually, better than normal. Ideal.

Another supplement I’ve had positive results with is glucosamine. A few years ago a trainer friend recommended it when I was having shoulder pain. I bought the the over-the-counter stuff and took it as recommended. By the time the bottle was gone so was my pain. Coincidence? Possibly… Maybe? I don’t know. But a few years later I had the same experience and again, more recently.

Of course my experiences are anecdotical. I’m sure I can find dozens if not hundreds (thousands?) of studies to support or discredit my supplement claims. You could really cherry pick and find the exact reference you are looking for, and that’s why I’m not going to do it. I will, instead share my current supplement regimen and you can make your own decisions based on your own research.


1. Walgreens Wal-Mucil Fiber Laxative/Supplement CapsulesScreen Shot 2015-04-02 at 3.53.46 PM

After trying a few brands I discovered the typical generic of Metamucil works best while being the most affordable. I currently have the Walgreens brand as seen here and my other favorite is the Top-Care brand that is sold at my local grocery store.

As I said, I take 2-3 pills with most meals and it’s just enough to *cough* bulk me up.

I find it funny that helps both constipation and loose stools. It just doesn’t seem logical!

Click here to order on Amazon.


2. Osteo Bi-Flex Triple Strength Glucosamine Chondroitin MSM with Vitamin D

Screen Shot 2015-04-02 at 4.01.30 PMAs I said above, I’ve had much success with glucosamine. Most recently I chose the option with added vitamin D. I’ve never been tested for a vitamin D deficiency but, honestly, I figured it couldn’t hurt, especially during the cold winter months when I’m simply not outside that much.

Interesting enough, I was sent this study while I was working on this post: Low vitamin D levels and depression linked in young women.

Click here to order on Amazon.


3. Vital Choice Wild Alaskan Sockeye Salmon Oil, Omega-3, 1000mg
Screen Shot 2015-04-02 at 4.09.01 PM

I’m not sure the benefits of omega-3s can be argued anymore, can they? Regardless I decided to start taking an omega-3 supplement because I know I don’t eat as much fish I should.

I chose this one after a little bit of research and overall I’m happy with it. There’s no crazy additives and they go down pretty easy. I mean, have you seen some of the crazy horse pills out there?

Yikes!

Click here to order Amazon.


Screen Shot 2015-04-02 at 4.19.33 PM4. MegaFood Women’s One Daily Tablets

Can’t lie. I’m not sure why I picked these over any other typical one-a-day besides that fact that it contains your typical vitamins plus a blend of herbs and a little iron — something I have been diagnosed with being deficient in previously.

I like that the additional ingredients were clean and it got good reviews overall.

I can’t stress enough that these are simply the supplements I’m taking. I’m not recommending them nor making any claims to their effectiveness.

My routine for the past few weeks has been to take them in the evening with water. Usually right after dinner or when I remember while writing my posts — another benefit of a daily blogging habit I suppose.

I hope that helps, Leslie! And thanks for the nudge!

Food Journal

  •  7 a.m. Post-workout shake (1 scoop)
  • 8:30 a.m. Brown rice with leftover chicken, cubed avocado and salsa
  • 10 a.m. Avocado pudding made with dark cocoa powder, PB2, maple syrup, and almond milk
  • 1:30 p.m. Crab and salmon maki with brown rice, green salad, hot and sour soup and a few bites of The Husband’s chicken from his lunch special.
  • 3 p.m. Split some homemade popcorn with Evan
  • 7 p.m. Grilled wings and summer squash
  • 8:30 p.m. Crunchy green beans and a few quinoa chips

Activity Journal

  • 6 a.m. Workout: 
    Bench Press
    10 @ 33lbs
    10 @ 63lbs
    10 @ 88lbs
    10 @ 93lbs
    8 @ 98 lbs
    5 @ 103lbs <– I was supposed to do 6 but I failed on the last one.
    3 Rounds for Time — I did it in 32:16
    800 m Run
    7 Dead Lifts @ 165 lbs
    10 Burpee Pull Ups
    14 kb Snatch @ 35lbs
    20 Box Jumps on 20 in box

Misc.

  • Water was good
  • Supplements taken


Leave a comment

I’d love to hear your story or thoughts on mine.

However, to prevent the massive amounts of spam I was receiving I have turned off comments on any post older than 5 days old. If you'd like to leave me a note regarding this post or anything really try me on twitter (@RoniNoone,) my Facebook page, or even IG (@RoniNoone) I'm so sorry for the inconvenience. I never thought I'd have to do this but it's gotten way out of hand and comment management has become simply too time consuming to manage.

Discussion

There are 3 comments so far.

    Paula

    April 2, 2015

    That is crazy that a supplement that is known more for assisting with constipation helped you with going too much. That is my problem too. I may try it myself. I guess it just goes to show us that sometimes we just need to try things to see what works for us.

    Lisa

    May 5, 2015

    Regarding the fiber supplement…when you say you take 2-3 pills with each meal, is that just 3x/day or every time you eat something? I notice from your food journal that you don’t do the typical “3 meals a day” so I was just trying to figure out how many pills you get in a day. I’m willing to try anything at this point! Hoping the fiber pills will help me as well.
    Thanks for sharing!

      roni

      May 6, 2015

      Funny you should say that as I still think of myself as easting 3 meals a day (breakfast late morning, lunch midday and dinner with the family) I just also eat a lot of meal like snacks in between. That being said, I usually take them with my 3 bigger meals that mirror a traditional breakfast, lunch and dinner.