Keep Going, Keep Growing

What do we really know about vitamins and supplements? I’m sure there is a lot more that we don’t know about them.

I’m certified by two supplement companies and I still have barely scratched the surface of knowledge when it comes to them.

But I’ve learned a thing or two in this line of work that I’ve come to realize most people don’t know these things.

They aren’t common sense, so don’t kick yourself when you’re already deficient (vitamin pun).

Here are some things you may not know (and I really think that you should)

• Vitamins and supplements are not regulated the same way as normal products, which means they can lie on their labels, they can mislead consumers, and there isn’t usually a lot of testing done to make sure they are actually doing anything
  • Canada does a bit better job of this than the USA, but labels can still deviate by up to 20% for listed ingredients
  • You can get around this by using third-party tested, manufacturer-guaranteed companies that hold themselves to higher standards
• Women need different quantities of vitamins and nutrients than men
  • such as folic acid
• Some supplements don’t work unless taken with food
  • Fat-soluble vitamins (A, D, E, K) need fat to be absorbed properly
• Vitamins should be taken at different times of the day, and paired with some, and without other vitamins!
  • I take magnesium 30 mins before bed to aid with sleep!
• Many people are deficient in something—if not multiple things!

So here is a beginner guide to what to take, when to take it, what to take it with, and why. (I’ll include what I personally take and what I don’t and why)

Non-Negotiables

For Active Individuals

1. Protein (Whey, Plant-Based, or Casein)

• Helps with muscle recovery, strength, and feeling full.
• If you struggle to hit your protein intake with food, a high-quality protein powder can help.

Best Time to Take:

• Post-workout (whey or plant-based for fast absorption).
• Before bed (casein for slow digestion overnight).
• Anytime to meet daily protein intake.

What I Use:

• dotFit Pre/Post in both Chocolate and Vanilla
  • I’m super picky when it comes to protein, I can’t buy it unless they have a return policy, so when I found dotFit, I CELEBRATED. Yummy and third-party tested? Yes, please.
• I’ve tried casein before and it wasn’t for me, but tasted pretty good when mixed with Greek yogurt, just too thick for my personal taste

2. Creatine Monohydrate

• Supports muscle growth, strength, and cognitive function.
• Well-researched and safe, with benefits for both athletic performance and brain health.
• Dosage: 3-5g daily (no need to cycle or load).
  • this can potentially be higher or lower based on your size

Best Time to Take:

• Anytime (timing doesn’t matter much, but post-workout with carbs can help uptake).
• With a meal or protein shake for easier digestion.

What I Use:

• dotFit Creatine Monohydrate unflavoured, but I also really like the taste of the Raspberry Lemonade one
• I prefer to mix my creatine with my protein powder to get less of a gritty taste so I prefer unflavoured versions

3. Omega-3 Fatty Acids (Fish Oil or Algae-Based DHA/EPA)

• Supports heart health, brain function, and inflammation reduction.
• Ideal if you don’t eat fatty fish (salmon, sardines) at least 2-3 times a week. (I don’t eat any fish so this is a must)
• Dosage: ~1-2g of combined EPA/DHA daily.

Best Time to Take:

• With a meal that contains fat (breakfast, lunch, or dinner) for better absorption.

What I Use:

• dotFit Omega 3

4. Vitamin D3 + K2

• Essential for bone health, immune function, and mood regulation.
• Most people are deficient, especially in winter or if they don’t get enough sunlight (also very much me. anybody else here got the S.A.D.?)
• Dosage: 2,000-5,000 IU of D3 with ~100-200 mcg of K2 for proper calcium absorption.

Best Time to Take:

• With a meal that contains fat (lunch or dinner) for better absorption.

What I Use:

• I currently use dotFit Vitamin D, but ATP Labs has a D3K2 that I’ll switch to when I run out of my current stock

5. Magnesium (Citrate, Glycinate, or Malate)

• Helps with muscle relaxation, sleep quality, and hormone regulation.
• Many active people are deficient due to sweat loss and stress.
• Dosage: 200-400mg per day, ideally in the evening.

Best Time to Take:

• Before bed (magnesium glycinate is great for relaxation).
• After a workout (magnesium citrate or malate can help muscle recovery).

What I Use:

• ATP SynerMag 30 mins before bed

6. Electrolytes (Sodium, Potassium, Magnesium)

• Helps with hydration, muscle function, and preventing cramps.
• Important if you sweat a lot, train hard, or eat a lower-carb diet.
• Dosage: Varies, but replenishing sodium and potassium (e.g., in electrolyte drinks or salt in food) is key.

Best Time to Take:

• Before or during workouts (especially if sweating heavily).
• Morning (if prone to dehydration overnight).

What I Use:

• I really love the ATP Labs raspberry lemonade flavour, it’s my favourite electrolyte flavour so far, and the peach mango isn’t bad
• I used to exclusively use the BioSteel powder because of the flavour, and I like pretty much every flavour of those

7. Iron (if needed, especially for women)

• Essential for oxygen transport and energy levels.
• Women, especially those with heavy periods, are at higher risk of deficiency.
• Dosage: Based on blood work—too much iron can be harmful, so test before supplementing.

Best Time to Take:

• Morning on an empty stomach for best absorption (but can cause nausea).
• With Vitamin C to improve absorption.
• Avoid taking with calcium or caffeine as they hinder absorption.

What I Use:

• I don’t take this because I don’t have low iron, even during my cycle and eat a lot of red meat. But talk to your doctor because it might be helpful for you!

8. A High-Quality Multivitamin (If Diet Is Lacking)

• Covers gaps if you don’t consistently eat a nutrient-dense diet.
• Look for a third-party tested brand with bioavailable forms of vitamins.

Best Time to Take:

• With breakfast or lunch (to avoid nausea and improve absorption).
• Avoid taking at night if it contains B vitamins, which can be stimulating.

What I Use:

• dotFit Women’s Multivitamin (this part is important because men and women need different vitamins in different amounts!
• ATP also has a good one called Total Defense, but it’s separated into way too many pills and doesn’t come with an entire month’s supply

Now that we have the non-negotiables, time for the overrated supplements.

Overrated/Redundant Supplements

1. BCAA’s (branch chain amino acids)
   • These are basically a money grab.
   • If you are taking protein or EAA’s, these are unnecessary as protein and EEA’s will already contain enough essential amino acids.
2. Vitamin B6
   • This is necessary, but if you have a good multivitamin, that’s probably enough!
   • Taking too much for too long can lead to nerve issues.
3. Collagen
   • This is a new one for me that I learned while researching this, but apparrently collagen is simply converted into amino acids inside the body, so if you’re already taking/eating enough protein, that’s doing you more good.
   • Getting enough protein and vitamin C is going to help with collagen production if that’s what you’re worried about.
4. Fat Burners
   • Many fat burners are simple caffeine pills, and while caffeine does slightly increase your metabolism, you’d be better off focusing on sustainable practices such as maintaining a healthy calorie deficit and getting more exercise.
     • The easy way out isn’t always a way out, but sometimes just a short-term solution to a long-term problem
5. Detox supplements
   • Most of these are simply diuretics or laxatives
6. Glutamine
   • If you are getting enough protein (which most people do not), this can be redundant.
7. Omega 3’s
   • IF you already get 2-3 servings of fatty fish weekly, if not, take it.
8. Vitamin C
   • If taken in megadoses (above 1000mg daily), it is simply excreted in urine, so be consistent rather than overdosing.
9. Probiotics
   • Most probiotics cannot survive stomach acid, so it’s better to eat these in the form of fermented foods such as yogurt, kimchi, or sauerkraut.

Having this understanding can be really helpful to bridge those gaps in your nutrition, and to reach your goals faster and more efficiently.

Invest in your health now, because you only have one body.

If you are interested in knowing more about specific supplements and vitamins to take during different phases of your cycle, I have another entire post for that.

Moral of the story: eat your protein, eat a variety of foods, just eat.