SUPPPLEMENTS PART 2

BCAA’s (branched chain amino acids)
What you should know: BCAAs are three of the nine essential amino acids that our body needs to synthesize protein and build muscle. Unfortunately, our bodies do not manufacture their own BCAAs; we have to get them from elsewhere. If you spend a lot of time in the gym working out etc then yu maybe familiar with them already! you can take all your essential amino acids from real food, it’s not always possible. BCAAs, for example, are most abundant in protein-rich foods, such as beef, salmon, eggs, nuts, and Greek yogurt. But if you’re exercising vigorously, you’ll find that you could greatly benefit by taking BCAAs in supplement form.
When in free-form BCAAs bypass the liver and go straight to the muscles to power them immediately. This is why you’ll find out many experts recommend taking your BCAAs right before, after, or during your workout.
Why you may like to try it: While its great if you can take all your essential amino acids from real food, it’s not always possible. BCAAs are most abundant in protein-rich foods, such as organic beef, wild caught salmon, free range eggs, nuts, and good quality Greek yogurt. But if you’re exercising vigorously, you’ll find that you could greatly benefit by taking BCAAs in supplement form.
When in free-form BCAAs bypass the liver and go straight to the muscles to power them immediately. This is why you’ll find out many recommended and like to take BCAAs right before, after, or during your workout.
How to take it: Taken as above ideally before or after a workout and not on a completely empty stomach.

Curcumin
What you should know: Curcumin is the main active ingredient in turmeric which is renowned for its anti-inflammatory properties.
Why You may like to take it: Such a fab one for all to take and really beneficial for those that suffer with any joint probs, arthriris, skin issues. I also love curcumin for brain health and in support to help prevent dementia, altzeimers etc. Modern research is hypothesizing that the main cause of depression is chronic inflammation. Similarary many chronic diseases start from an inflamed body.
How to take it: Best taken with food that have some fats included (avocados, olive oil etc), and be sure to make sure your supplement has black pepper added to it to increase absorption, most will!

Ashwaghanda
What you should know: One of my favourite ayervedic herbs used for so many reasons particularly great for Women.
Why You may like to try it: Aswaghanda is really powerful for promoting and supporting hormonal balance, energy, and endurance and I particulary like it for managing stress. Id highly recommended it for those that have high levels of cortisol (the stress hormone) in the body. A study published in the Indian Journal of Psychological Medicine concluded that ashwaghanda can lower cortisol levels by 28 percent. It’s an all-round great herb because high cortisol levels mean havoc for our bodies!!
How to take it: Take in supplement form or dissolve in water. I like to take before bed because it’s wonderful for relaxing the nervous system.

Astaxanthin
What You Should Know: My fave anti aging sup! Astaxanthin is a carotenoid and it causes the red-ish color of salmon, lobster, and other seafood but it’s also one of the most powerful antioxidants in nature; researchh has shown the concentration of antioxidants to be “6,000 times stronger than vitamin C, 800 times stronger than CoQ10, 550 times stronger than green tea catechins and 75 times stronger than alpha lipoic acid,” as reported by Dr. Axe. Current research shows that astaxanthin is effective inprotecting against certain types of chroniic diseases, reducing inflammation, improving joint health and functionality, boosting endurance and energy levels, and diminishing visible signs of physical aging. So whats not to love!!
Why You may like to try It: I love astaxanthin for all the impressive reasons listed above, but we take it daily for its ability to protect and heal the body’s largest organ: our skin. Studies show that astaxanthin directly improves skin moisture levels, smoothness, elasticity, tone, texture and coloration. It also supports the skin during UV and sun exposure. The results of one study found that a daily dose of astaxanthin increased the amount of time it took for UV radiation to redden the skin, highlighting astaxanthin’s uniquue ability to support the structure of the skin during sun exposure.
How to take it: Best to take with some kind of fat as its fat soluble so think healthy plant based fats like olive oil, coconuts, avocado, nuts, seeds etc. If you’re having a salad for lunch drizzled in olive oil and sprinkled with pumpkin seeds then it wwould be great to follow with your astaxanthin!

Rhodiola
What you should know: Rhodiola is my go-to for triumphing over brain fog, lack of motivation, indecision, jet-lag, hormonal mood swings or just any crucial or sensitive time when you can use a little extra confidence, concentration, energy or zing.
Rhodiola rosea is a perennial flowering plant which naturally grows in cold, high-elevation climates throughout Asia, Europe and parts of North America its most traditionally used in Chinese medince today.
Why You may like to try it: Its uses can be very broad and really depends on the individual taking it. As an adaptogen – that powerful class of dual-directional, harmonizing herbs – rhodiola constantly works to bring the body into a state of balance. Which we all need from time to time! Its properties are varied, and respond to the needs of the individual. Studies are revealing how exciting the application of rhodiola is in nourishing the nervous system. A person who has fatigue can take rhodiola for increased stamina, focus and positive energy, whereas another working with anxiety or depression may find it brings a sense of emotional calm and ease. I like for its calm effect and hormone balancing powers!
How to take it: A little bit of this goes a long way and I would recommend taking ¼ – ½ teaspoon serving per day mixed in with water/smoothie/juice. Its slightly heat sensitive but taken in a warm (not boiling hot) hot tea/latte blend.