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5 Supplements to Take Every Day

The essentials you need to stay strong, lean, and healthy
BY CHRISTOPHER MOHR, PH.D, R.D., NOVEMBER 01, 2013

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What supplements do YOU take??

This is arguably the No. 1 question I get when I speak around the world.
I was asked about it in Thailand, Iceland, Singapore and virtually
everywhere else.
Though my initial response is usually, "Doesnt it matter what foods I
eat?" I get itpeople are just general interested.
To be honest, Im not a big supplement person. Since I rst started to
work out in 1990, Ive certainly wasted a ton of money on dierent
products over the yearsand also taken many that have merit.
From fat burners to growth formulas, creatine to L carnitine, I've tried
a bunch hoping I could get bigger, leaner, stronger, and faster. I started
out as an overweight kid who started working and eating better to lose
weight so I could play football with kids my own age. As I got a little

older, I was more interested in putting on muscle. And now, close to 25

years later, Im most interested in health, feeling great and having, the
most energy humanly possible.
So heres what I currently take every single day. (For more advice for the
vitamin aisle, check out our Supplement Guide.)
Fish oil
To me, this is the most important of them all. Most dont get enough
omega-3 fats. Even if you do eat shas I do (usually twice per week) in
my mind there is denitely more than enough data and evidence to
support a regular omega-3 supplement. I trust Nordic Naturals in the
Mohr House. My wife and I both take it. Our kids take it. Omega-3s are
the cornerstone of our supplement regimen.
Multivitamin
I have taken a multi now for years as solid insurance. Does it replace a
smart diet? Of course not. But as a complement to a clean diet, loaded
color, and tons of nutrients, a multi is certainly a nice basic product. I use
Rainbow Lights Mens One Multivitamin, which is a food based product.
I like some of the added nutrients in there200 mcg of selenium and
added vitamin D, for example, providing 800 IUs.
Vitamin D
The more data that continue to emerge, the more I feel this is an
essential one. I have been tested in the past and was decient last time I
was. Now that I supplement with 3000 IUs a day, my levels are back
within the optimal range. Preventing deciency is onethingoptimizing
intake is another. Im after the latter. The Nordic Naturals sh oil product
I takeArctic Cod Liver Oil + Dhas 1,000 IUs in it to kill two birds
with one stone.
Whey Protein Powder
I really dont even consider this a supplement, but since it technically is,
Ill throw this into the mix. I use this because its convenient and I use it
as an easy way to get quality nutrients into my diet, by making shakes
with veggies and/or fruit. There are also a lot of fantastic studies that
support whey protein, which is what I take for maintaining lean body
mass, fat loss, and more.

Probiotics
Probiotics are the wave of the nutrition future. The more scientists learn
about the microbiome, the bacteria in and all over our bodies, the more
interested I am in these. There are data that support their use for
immunity, regularity, and even weight loss and vitamin D status. I
currently use Udos Choice. There are certainly other options and we
often rotate as some have unique strains with them.
Sports nutritionist Dr. Christopher Mohr, PhD, is a registered dietitian and
nutrition consultant to the Cincinnati Bengals, the Discovery Health Channel
and The Dairy Council. Through his company Mohr Results, Inc., he helps
all types of individuals and athletes achieve their diet and nutrition goals. Dr.
Mohr earned his Ph.D. in exercise physiology from the University of Pittsburgh
and is a board certied specialist in sports dietetics.

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