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Writer's pictureVickie Reine
Aug 316 min read

Supplements Snapshot | What I'm Taking Daily & How It's Going

Updated: Sep 2


As women entrepreneurs, our dietary pattern and nutritional intake can sometimes suffer. Who among us hasn't ordered pizza or greasy take-out for dinner, had a bag of chips for lunch, or cobbled together a meal from random leftovers?


As a wellness coach, I know how and what we eat is at the core of our wellness and well-being. I've been trained on a food-first approach to a healthy dietary pattern. That means that I work with clients to develop sustainable dietary patterns that focus on nutritional intake from whole foods first, yet leave room for social gatherings, occasional joyful indulgences, and the enjoyment of food without shame, good or bad labels, and a knowing you are feeding your mind, body, and spirit with your food.


Why Supplements?

While my primary goal is a focus on core foods, I've recently been researching dietary supplements to increase my protein intake, buttress my omega-3s, and boost my collagen. The goal is to support my muscle development and repair, improve my skin's elasticity and texture, and enhance my overall wellness.


To be clear, I already get the minimum Recommended Dietary Allowance (RDA) for protein which is 0.8 grams of protein per kilogram of body weight, or 0.36 per pound, from whole food sources such as lean poultry, soybeans, and other plant-based proteins. However, because I am engaging in strength training two to three times a week, am over 40, and also doing high-intensity interval training two to three times a week, I would like to increase my protein intake in an efficient yet healthy manner. Increasing my protein to the levels I am aiming for from whole foods alone, is neither feasible or calorically beneficial for me.


In addition, I am taking the Omega-3 supplements because although I consume some whole foods that are high in Omega-3s such as walnuts, fortified eggs, and chia seeds, I don't eat fish such as salmon.


The collagen and hyaluronic acid (HA) are purely for aesthetic purposes. After reading some studies on the effects of collagen supplements in combination with HA (more on that on an upcoming article), I decided to give the supplement a try.


If you are considering supplements, especially if you are on other medications, it is recommended that you consult your physician before taking any kind of supplements.



What Supplements I'm Taking

After researching the ingredients, reviews, and studies on certain dietary supplements, I zeroed in on three which I started taking about three weeks ago.


So far, I have noticed the skin on my decolletage appears smoother, and within a few days of starting the collagen, I felt some relief in my knee, which had been feeling a little stiff. I run on pavement two to three times a week and do a minimum of two weekly HIIT workouts, activities which deliver high impact to my knees.


Of course, I am sharing my anecdotal experience, and this could be attributed to other things, but I am going to continue taking these supplements while doing additional research on published studies and closely tracking my experience, reactions, and results.


Here's what I'm taking and how it's going.




I take this daily (MON - FRI) in a smoothie with water, Vega Protein & Greens Powder (chocolate), ice, and frozen fruit.


Why I like Vital Proteins Collagen Peptides Advanced with Hyaluronic Acid + Vitamin C

  • It's Gluten & Dairy Free

  • Combination of 20 g of Collagen and 120 mg of Hyaluronic Acid.

  • It includes 90 mg of Vitamin C.

  • It's only 70 calories.

  • It packs a protein punch with 18g of protein.

  • No added sugars.

  • Grass Fed + Pasture Raised

  • The combo of collagen, HA, & Vitamin C

  • It's a powder. I prefer powders when possible to avoid extra ingredients for the capsule casing.

  • It's made in the USA by an American company.


What I don't like about Vital Proteins Collagen Peptides Advanced with Hyaluronic Acid + Vitamin C

  • The consistency. I was unable to take this solo with just water. It was awful. In combination with frozen fruit and/or other flavored powder, such as the Vega Protein and Greens Protein Powder, Chocolate, it is OK and almost undetectable.

  • The sodium content. Although only 110 mg (5% DV), that's still more than I would prefer although not enough to deter me from taking it.

  • It's a bit pricey but the benefits outweigh the price consideration for now. Plus, you have the option to replace your current Vitamin C supplement with this. I haven't done that but because it provides 100% of the daily value it's an option worth considering.


How It's Going | Week 3

Within days of starting this supplement, in combination with the Omega-3 supplement listed below, I felt the stiffness in my knee ease. While I can't directly attribute the easing of the pain in my knee to the supplements, it was noticeable.


I also notice my skin looks smoother.



My Favorite Smoothie Recipe with Vital Proteins Collagen Peptides Advanced with Hyaluronic Acid + Vitamin C | 38 grams of Protein


Ingredients:


Instructions:

  1. Pour in 5 ounces of room temperature water into a blender cup.

  2. Add Vital Proteins Collagen Peptides Advanced with Hyaluronic Acid + Vitamin C and Vega Protein and Greens Protein Powder, Chocolate mix well with a fork.

  3. Add remaining 5 ounces of cold water.

  4. Add 1 cup of frozen fruit of choice and/or add ice.

  5. Blend until rich and smooth.

  6. Enjoy!


How to prevent collagen powder from clumping in a cold beverage?









I take this supplement daily with food. The capsule is large but it is easy to swallow.


  • 1000 mg of Algal Oil

  • It's plant-based.

  • Affordable.

  • No fishy smell or taste.

  • Easy to swallow capsule.


IMPORTANT NOTES:

This product has a 4.5 rating but it has received an automatic low rating (F) by Amazon's new Review Checker, which is in Beta, because they are Amazon Vine reviews. In my opinion, that's a glitch as the system is assuming the reviews are fake because it is not a Verified Purchase. Vine reviewers get the product for free from Amazon. It's an Amazon program. When you read the reviews, you'll see they are positive for this product.










This is hands-down my favorite protein powder.


  • 20 grams of plant-based protein

  • In addition to pea protein, ingredients such as cocoa powder, spinach powder, stevia leaf extract, organic kale posder, organic alfalfa grass powder, broccoli powder, and sacha inchi powder.

  • It tastes great.

  • Easy to use in recipes. I make everything from breakfast smoothies to ice cream with this powder.

  • No added sugars.

  • Great for a morning smoothie.


How It's Going | One Year

I absolutely love this protein powder and am now increasing my daily intake by using it to make deserts. My new goal as of August of 2024, is to increase my protein to 2.0 - 2.2 grams per kg of body weight to support muscle development. Incorporating this into my dietary pattern is in progress and going well.


My Favorite Smoothie Snack

Ingredients:


Instructions:

  1. Pour in 5 ounces of room temperature water into a blender cup.

  2. Add Vega Protein and Greens Protein Powder, Chocolate mix well with a fork.

  3. Add remaining 5 ounces of cold water and ice.

  4. Add 1/3 to 1/2 cup of non-fat, plain Greek yogurt.

  5. Blend until rich and smooth.

  6. Enjoy!



A Note About Supplements

*This is not a recommendation of these supplements. I am sharing my personal experience with supplements. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. Keep in mind, that dietary supplements may interact with other medications or supplements you are taking. Please be sure to consult with a healthcare provider to discuss any supplements you plan on taking.



_______________________________


Vickie Reine | Entrepreneur & Wellness Coach

Founder of The Wellpreneur Life

I work with women entrepreneurs to create happier, healthier, & wealthier lives, starting today.

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