He & She Eat Clean | Healthy Recipes & Workout Plans

Clean Eat Education: Basic Supplements

SupplementsScott Carlson12 Comments

So, you've heard all about dietary supplements and their associated benefits, but you don't know which supplements you should be taking nor do you even know if they are safe.  If you walk into your local health store, you are blown away by the almost endless supply of supplements and, not only that, you're forced to ask for advice from some teenager that, most likely, has no clue what to talk about.

Who needs supplements?

I'll be honest here...if your diet is perfect (high quality lean protein; 8 cups of water, 8 to 12 servings of fruits and vegetables per day along with clean, whole grains, healthy fats, and limited sugar, processed foods, and other junk), then you won't receive much benefit from supplementation.

The fact is, most people are too busy to have a perfect diet nor do most people enjoy downing a couple cups of veggies with every meal.  This creates "gaps" in our diet that can lead to deficiencies which will lead to health issues down the road.

I've heard dietary supplements aren't regulated by the FDA, so I'm afraid of taking something that may be harmful to my health.  Is this true?

Not quite.  The FDA does regulate dietary supplements and other natural health products, but it does not force manufacturers to hold clinical trials and tests prior to being sold on the market.  The FDA has the authority to ban any substances that have been linked to health concerns and adverse side effects (recently the FDA banned the sale of the stimulant 1,3-dimethylamine (a.k.a. DMAA) due to adverse side effects in a few individuals).

Moreover, when has the FDA ever proven its credibility when approving new drugs to be placed on the market?  They failed to withhold approval of certain drugs like Crestor and restrict other drugs like Accutane.  They announced their plans to combat obesity in America yet rates soar (some research has indicated that 75% of America will be obese by 2020) and they fail to require manufacturers to issue health warnings on soda labels.  They have over 10,000 employees, yet only a handful are dedicated to policing food labels.  Also, several FDA drug reviewers have recently pointed out that FDA management intimated and persuaded the reviewers to approve certain drugs even if the studies did not indicate they were safe for human consumption.

Thus, even if the sale of supplements did require increased regulation, I would not have any more confidence in their safety and effectiveness.  If a product fails to meet its claims or is unsafe, it will not sell and the manufacturer will quit making the product.  If a product is very beneficial to one's health, it gets a lot of medical attention to support its effectiveness and, next thing you know, Dr. Oz is promoting it on his show.

So, with all of the supplements out there, what are some basic supplements to help me fill in the gaps and live a healthier lifestyle?

Here are a few of the supplements that we use:

  1. A good multivitamin
  2. Clean protein powders
  3. Omega-3 Fish Oils
  4. An effective antioxidant formula

Please note that if you are interested in ordering any of these products, you can contact us at whitneycarlsonfitness@gmail.com for more details.  By contacting us directly, we can offer you special DISCOUNTS and PROMOTIONS that are available to our readers.  We can also answer any questions that you may have regarding these products and other supplements. If you purchase using the links provided it will ask "were you referred by a friend", please enter whitneycarlsonfitness@gmail.com.


Isotonix® Multivitamin:


Isotonix Multivitamin

A multivitamin is like an insurance policy for your health and, as with any insurance policy, there are good ones and then there are terrible ones.  Unfortunately, the terrible ones are the best selling multivitamins on the market.  The One A Day formulas that are so prevalent contain ingredients that should absolutely not be included in your supplements...ingredients like food coloring, soybean oil, stearic acid (hydrogenated oil), mostly synthetic nutrients, and other binders and fillers.

We take Isotonix because the isotonic formula is absorbed by the body much better than pills and capsules (some studies have shown pills and capsules are only 20 absorbed after 20 minutes versus 90 percent absorption of Isotonix).  Isotonic simply means "same pressure" as other fluids in the body.  It simply works!!!  I can literally feel the energy within minutes...it's amazing!  We recommend the multivitamin without iron unless you have a severe iron deficiency.

Yes, it is a bit more expensive than other vitamins, but it is important to keep in mind that Isotonix are nearly 5 times more effective than vitamins in pill/capsule form.  Your health is worth it!

Clean Protein Powders:

Protein is a very important part of a healthy diet.  Our bodies are made up mostly of water and protein.  Getting sufficient protein will help you improve your body composition when combined with a good workout routine.  Not only that, it will help you regulate blood sugar levels, improve your immune health, provide satiety, and help rebuild and repair muscle and connective tissue.  The problem is most people do not consume 6-7 chicken breasts each day, so protein powders are a great solution to filling in the gaps.

Again, the market is flooded with unhealthy ready-to-drink proteins and protein powders that are filled with nothing but junk.  We have a couple posts that provide more information regarding clean proteins and reviewing clean milk protein powders, so check those out if you'd like more information.

There are basically two types of protein powders that we use - milk and veggie.

Below are our favorites:

  • Whey: TLS Whey Protein Shakes in chocolate or vanilla (If you would like to order this email us at thegang@heandsheeatclean.com and we can provide you with a Shake & Bake recipe eBook for free with your purchase!).
  • Veggie: Sunwarrior Warrior Blend Protein Powder in chocolate or vanilla and Vega Sport in chocolate or vanilla.

I'll also let you in on a little secret I have...it's called HumaPro and is a fantastic alternative to protein powders. HumaPro is made in a powder form and in a tablet form...I like the tablet form because it is very convenient and the powder uses artificial sweeteners.  A serving is 5 tablets and is equivalent to 25 grams of protein (cost is only $0.60 per 25 g serving!!!).  It is vegan friendly and perfect for those with sensitivities or are allergic to lactose, gluten, sugar, or preservatives.

Omega-3 Fish Oils:

Heart Health™ Essential Omega III Fish Oil


Heart Health Omega 3 Fish Oils

In case you've been living under a rock, Omega-3 fish oils have A TON of benefits and the benefits are backed by what seems like an endless amount of medical studies.  Several studies have indicated that supplementing with Omega-3s helps reduce inflammation, lower blood pressure, lower resting heart rate, improve blood vessel function, prevent stroke, heart attack, and may help control lupus, eczema, and rheumatoid arthritis, as well as play protective roles in individuals with cancer.  Omega-3s are especially important for pregnant women as developing children need a steady stream of DHA (don't worry...the Heart Health Omega-3s are derived from sardines and anchovies and is tested twice for purity, so there is zero risk of mercury, lead and other contamination).

I love this brand because it is loaded with EPA and DHA (3000 mg - nearly 3x the amount of leading brands) and is fully derived from marine mammals rather than plant sources.  It also includes the antioxidant vitamin E.

Antioxidant Formula:

Isotonix® OPC-3®

An antioxidant formula is needed because there are toxins and free radicals everywhere in our daily lives - in the air we breathe, the foods we consume, the water we drink, the daily stresses of life...it's simply unavoidable.

Isotonix OPC-3

OPC-3 is an extremely powerful antioxidant formula that has natural ingredients that have been heavily researched and shown to help control several diseases and disorders without the harmful side effects of prescription drugs.  OPCs are bioflavonoids (complex organic plant compounds) found in fruits, vegetables, and other plants that have been shown to be extremely effective in neutralizing free radicals (excessive free radicals lead to chronic inflammation within the body).  It contains the only isotonic form of Pycnogenol (pine bark extract).  One study using Pycnogenol alone had staggering results - 191% increase in walking distance in patients with osteoarthritis, 58% decrease in use of drugs which led to a 63% decrease in digestive issues, foot edema decrease in 79% of patients after 3 months (link to study).  Another study found cyclists to have a significant increase in performance when consuming Pycnogenol prior to their performance (link to study).  We've heard testimonials of people getting off of their blood pressure medications, reducing dosages of insulin with diabetic individuals, reduction in pain from lupus, rheumatoid arthritis, fibromyalgia, severe allergies, gout, eliminating asthma, and much more...just do a search in Google and you'll find all kinds of testimonials. 

Here are some other potential benefits of OPC-3:

  • Helps maintain healthy cholesterol levels
  • Helps maintain healthy circulation by strengthening capillaries, arteries, and veins
  • Helps maintain join flexibility
  • Helps promote cardiovascular health
  • Helps reduce mild menstrual cramping and abdominal pain
  • Supports healthy blood glucose levels
  • Promotes sinus comfort
  • Supports immune health

These are the four basic supplements that we use.  Remember, eat clean and consume clean, effective supplements to be on your way to having more energy, less pain, and a greater outlook on life!

Please note that if you are interested in ordering any of these products, you can contact us at whitneycarlsonfitness@gmail.com for more details.  By contacting us directly, we can offer you special DISCOUNTS and PROMOTIONS that are available to our readers.  We can also answer any questions that you may have regarding these products and other supplements. If you purchase using the links provided it will ask "were you referred by a friend", please enter whitneycarlsonfitness@gmail.com.

Quit aching and start living!  Stay tuned for more posts on additional supplements.

Update: Here is our post on Weight Loss Supplements & Sport & Energy Supplements (Part 1).

- Scott

* These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease

** As always, check with your doctor or healthcare professional prior to taking on a supplement regimen or testing products to treat medical conditions.  We are not health care professionals - this is for informational purposes only and does not override professional medical advice.