The Ultimate Guide to Supplements: What to Take, When to Take It, and Why It’s Good for You

Supplements have become a cornerstone of modern wellness, offering a convenient way to enhance your health, fill nutritional gaps, and support your fitness and lifestyle goals. From protein powders and vitamins to trending ingredients like turmeric and mushrooms, supplements are as diverse as the benefits they provide.

In this blog, we’ll explore why supplements are important, what to take at different times of the day, and break down common ingredients to help you craft the ultimate supplement routine.

Why Supplements Are Good for You

1. Fill Nutritional Gaps

Even with a balanced diet, many people fall short of essential vitamins and minerals. Supplements ensure your body gets what it needs to thrive.

2. Support Overall Health

Supplements like vitamin D and omega-3s bolster immunity, cardiovascular health, and brain function, providing long-term wellness benefits.

3. Enhance Fitness and Recovery

Protein powders, branched-chain amino acids (BCAAs), and creatine support muscle growth and repair, making supplements invaluable for athletes and fitness enthusiasts.

4. Improve Focus and Energy

Ingredients like green tea extract, matcha, and adaptogens (e.g., ashwagandha) help maintain energy levels and mental clarity throughout the day.

When to Take Your Supplements

Morning: Start Strong

Kickstart your day with supplements that provide energy, mental focus, and foundational nutrients.

• Multivitamins: A daily multivitamin ensures you get essential nutrients like vitamin C, D, and zinc.
• Vitamin D: Supports immunity and mood; best taken with food.
• Omega-3s (Fish Oil): Improves brain and heart health; pair with breakfast.
• Green Tea Extract or Matcha: Provides a gentle energy boost and antioxidants.
• Probiotics: Promotes gut health and digestion; take on an empty stomach or as directed.

Midday: Stay Focused

Replenish energy and stay sharp during busy afternoons.

• B-Complex Vitamins: Enhances energy metabolism and reduces fatigue.
• Magnesium: Supports muscle function and reduces stress; ideal for midday if you work out later.
• Collagen Powder: Supports skin health, joint function, and hydration; great in smoothies or coffee.

Pre-Workout: Power Up

Fuel your body for exercise with targeted performance supplements.

• Protein Powder (Whey or Plant-Based): Provides energy and muscle fuel; take 30–60 minutes before your workout.
• Creatine: Enhances strength and endurance; take 5g daily for best results.
• Caffeine or Pre-Workout Mix: Boosts focus and energy during training.

Post-Workout: Recover and Rebuild

Support recovery and muscle repair with replenishing supplements.

• Protein Powder: 20–30g of protein post-workout aids muscle repair and growth.
• BCAAs or EAAs (Essential Amino Acids): Reduces muscle soreness and accelerates recovery.
• Turmeric or Curcumin: Fights inflammation and promotes joint health.

Evening: Relax and Recharge

Wind down with supplements that promote relaxation and sleep quality.

• Magnesium (Glycinate or Citrate): Relaxes muscles and calms the nervous system.
• Melatonin: Supports healthy sleep cycles; ideal for occasional use.
• Adaptogens (Ashwagandha, Reishi Mushroom): Reduces stress and supports restful sleep.

Common Ingredients Found in Supplements

1. Protein Powder

• What It Does: Supports muscle growth and recovery.
• Sources: Whey, casein, pea, rice, and soy protein.
• How to Use: 20–30g daily, depending on activity level.

2. Turmeric/Curcumin

• What It Does: Reduces inflammation and supports joint health.
• How to Use: 500–1,000mg daily, paired with black pepper for absorption.

3. Omega-3 Fatty Acids (Fish Oil)

• What It Does: Supports brain function, heart health, and reduces inflammation.
• How to Use: 1–3g daily with food.

4. Adaptogenic Mushrooms

• What They Do: Enhance resilience to stress and support immunity.
• Popular Varieties:
  • Reishi: Promotes relaxation and sleep.
  • Lion’s Mane: Boosts cognitive function.
  • Cordyceps: Enhances energy and stamina.

5. Matcha Green Tea Powder

• What It Does: Provides antioxidants and a natural energy boost.
• How to Use: Mix 1–2 tsp in hot water or smoothies.

6. Collagen

• What It Does: Improves skin elasticity, joint health, and hair strength.
• How to Use: Add 10–20g to your daily routine.

7. Magnesium

• What It Does: Relaxes muscles, improves sleep, and reduces stress.
• How to Use: 200–400mg daily, preferably in the evening.

8. Vitamin D

• What It Does: Supports immunity, bone health, and mood.
• How to Use: 1,000–4,000 IU daily with food.

9. Branched-Chain Amino Acids (BCAAs)

• What They Do: Reduce muscle soreness and support recovery.
• How to Use: 5–10g before or after workouts.

10. Turmeric/Curcumin

• What It Does: Reduces inflammation and promotes overall health.
• How to Use: 500–1,000mg daily with a source of fat for better absorption.

How to Build a Balanced Supplement Routine

1. Assess Your Needs: Consider your goals—whether it’s building muscle, boosting immunity, or enhancing focus—and choose supplements accordingly.
2. Start Small: Begin with foundational supplements like a multivitamin, protein powder, and omega-3s.
3. Stay Consistent: Supplements work best when taken regularly.
4. Listen to Your Body: Adjust dosages or ingredients based on how you feel.

Viking Resilience: A Tradition of Nourishment

The Vikings may not have had protein powders or turmeric capsules, but they prioritized nutrition to fuel their legendary strength and endurance. Drawing inspiration from their commitment to natural, nutrient-dense diets, modern supplements can help us build the same resilience and vitality.

Take the Next Step in Your Wellness Journey

Supplements are a powerful way to optimize your health, energy, and performance. By incorporating the right nutrients at the right times, you can support your body and mind to thrive in any challenge life throws your way.

CTA:

• "Explore our range of supplements and wellness products designed to help you unleash your inner Viking."
• "Learn how to integrate supplements into your routine with our Nordic Wellness course."
• "Download our free guide to building your ultimate supplement stack today."