Everything depends on your physiology (your specific body measurements, blood levels, health conditions, etc.) and everyone is different, so it is best to get yourself tested by your doctor to understand what your body needs. Someone with a thyroid dysfunction who has always been inactive is not going to have the same nutrition/workout program as someone who has played sports their whole life and has no health issues. The best thing you can do for yourself is to get tested and get an in-depth look into your health.
For weight loss goals it is good to start mainly with nutritional’s like…
Protein Powder – This is Optimum Nutrition Protein Powder and it is used to help rebuild your muscles, recover your body, and should be taken after the workout. However, you can also drink it for breakfast because it is a meal replacement (I use it in the morning with dynamic greens listed below). This can be mixed with water, milk, coconut milk, or almond milk, and you can also add fruit and vegetables to it. There is about a month supply for one person in each container (depending on how much you use it). Read more about Whey protein here.
Multivitamins – These are gender specific multivitamins. There are some for men and some for women. We don’t get as many vitamins and minerals from fruits and vegetables like we used to because the soil is not as rich, so multivitamins help you get the essential vitamins and minerals you need in your diet. You can start by taking 1 a day for the first week, and gradually build up to 3 each day over the next few weeks. This is so your body can gradually absorb all the nutrients instead of trying to absorb it all at once, so you wont be nauseous or just “pee it out”. They are capsules and they absorb WAY better than other multivitamins. There is about a month supply for one person in each bottle. Read more about multivitamins here.
Omega 3 Fish Oil – This is used to decrease inflammation in your body, and can also help with triglyceride levels in your blood. Many Americans do not get enough Omega 3 in their diet because you need the right ratio of Omega 3 to Omega 6 in your body, and we get TONS of Omega 6. Omega 3 helps with brain function and diseases like Alzheimer’s. They are softgels, and you want to take 2-4 each day. There is about a month supply for one person in each bottle.
NutriDyn Fruits & Greens – This supplement has 20 servings of fruits and vegetables in one scoop. I use the espresso flavor with protein powder in the morning, but it can also be used alone with water or milk. It tastes really good! I suggest mixing the strawberry kiwi with water, and this is an easy way for your kids to get enough fruits and vegetables in their diet as well. There is a month supply for one person in each container.
Although there are many types of other supplements to improve your health, I wouldn’t recommend any of them until I know your physiology which is determined by the blood panels from your doctor.
Strength and Performance
For improving strength and performance it is good to use Protein Powders, Multivitamins, and Omega 3 Fish Oil, as well as…
Preworkout – This is an Optimum Nutrition Gold Standard Preworkout powder. It is a dietary supplement formulated to boost your workout. It provides a potent blend of vitamins, amino acids, and bioactive ingredients that increases lean body mass, muscular strength, power and endurance, mental focus/concentration, and nitric oxide production while simultaneously reducing physical and mental fatigue. Mix one scoop of PreWorkout powder (approximately 12 grams) into 6 to 8 ounces of water 30 minutes prior to a workout. Store in a cool, dry place.
BCAA’s – Amino acids provide a potent blend of branched-chain amino acids (L-Leucine, L-Isoleucine, L-Valine) glutamine, magnesium, taurine and other bioactive ingredients that collectively help enhance recovery from exercise, reduce muscle soreness, support cardiovascular health, support healthy immune function, support joint and tendon health, and support cellular health. Mix one scoop of amino acid powder into 8 to 12 ounces of water before, during, or after the workout. Store in a cool, dry place.
Generation UCan – This is a supplement that is WAY ahead of its time. This is a super-starch that is a meal replacement, it stabilizes your blood sugar to improve energy, it can get rid of your hunger cravings, it helps you burn fat at higher intensities, and it can prevent GI distress when doing different types of marathons. It can be used as a GREAT pre-workout drink! I use it and just mix it with Crystal Light to add flavor. It is amazing! There is a month supply for one person in each container. They also come in chocolate bars and chocolate peanut butter bars that taste WAY better than the powder. I love the chocolate peanut butter one, it is delicious! Read more about Ucan here.
Creatine – This helps build your muscles. Usually for people who want to bulk up, but only use it if you are working out. Take it before or after your workout. There is a month supply for one person in each container. They come in powder form and pill form, so choose what works best for you. The powder absolves better in my opinion. You need to take it for at least a week or two to start seeing results. Do not take it if you are not working out!