If you're new to training and want to know which supplements to take to optimize your results, I'll make it easy for you. Here are my three must-have choices to get you started.
1. Vitamin D: a must for Quebecers
In Quebec, we're sorely lacking in sunshine for much of the year. Even in summer, we spend a lot of time indoors, which limits our ability to naturally produce vitamin D via the skin. This nutrient plays a key role in calcium absorption, bone health, the immune system and even hormone production.
Unfortunately, it's difficult to get enough of it through diet alone. That's why I strongly recommend supplementing it daily, especially if you want to maximize your energy and performance.
My tips: Look at the bottle and choose vitamin D3 (cholecalciferol) rather than D2, as it is better absorbed by the body. For dosage, 1000 to 4000 IU per day is generally recommended, but this may vary according to your sun exposure and individual needs. Ideally, take it with a meal containing fat to maximize absorption.
2. Multivitamins: to make up for minor deficiencies
Even with a varied and balanced diet, there are always micronutrients that slip under the radar. A quality multivitamin helps me to avoid small deficiencies that could slow down my recovery or progress. This is particularly important if you're in a calorie deficit, as you reduce your intake of certain nutrients by eating less. Rather than leave gaps in my diet, I prefer to make sure I'm covered with a good vitamin and mineral complex.
My tips: Not all multivitamins are created equal. Look at the list of ingredients and make sure the vitamins are in forms that are bioavailable (eg: B12 in the form of methylcobalamin, magnesium bisglycinate rather than oxide). Choose a methylated formulaespecially if your body has trouble absorbing certain vitamins, which is more common than you might think.
For better absorption, take your multivitamin with a mealpreferably in the morning or at lunchtime, to avoid digestive problems if it contains iron.
3. Omega-3: an anti-inflammatory ally
Omega-3 is a supplement that I consider to be essentialespecially if your diet is rich in processed foods or vegetable oils. Most people consume too much omega-6 and not enough omega-3, which can promote chronic inflammation and slow muscle recovery. A good intake of omega-3 improves cardiovascular health, cognitive function and can even help mobilize fat as an energy source. Personally, I can't live without them!
My tips : On the bottle, don't let the total amount of fish oil influence you. What counts is the quantity of EPA and DHA (the active fatty acids). Look for a product containing at least 500 mg EPA and 250 mg DHA per portion. Take it with a meal containing fat to improve absorption and avoid unpleasant fish indigestion.
🔥 Express advice for beginners: maximize your results with the right approach
Opt for Full Body training
If you're a beginner, training the whole body at every session is one of the best strategies for rapid progress. Unlike traditional splits, full body allows you to stimulate each muscle group several times a week, which promotes better muscle growth and faster learning of movements. Less volume per session, but more frequency = more gains.
Focus on polyarticular exercises
Movements such as squats, deadlifts and pull-ups are the basis of an effective program. Why? Because they involve several muscle groups at the same time, maximizing energy expenditure and promoting greater strength and muscle mass. Basically, if you want solid results, focus on exercises that give you the most for your money.
A final word for you just starting out
If you're just starting out in fitness, I just want to remind you of one thing: progress is a marathon, not a sprint.
Don't put too much pressure on yourself, and don't aim for perfection from the outset. What counts is consistency. If you apply the right basics, remain patient and adjust as you go along, you'll see lasting results. And above all, remember that every step forward, no matter how small, is a victory!
Want to go further? Stop by Shop Santé to discover the best options for your needs and ask our team for advice! 💪
Félix Daigle, Shop Santé Ambassador
