‍

‍

Targeted Nutrition: How to Use Supplements to Complement Your Lifestyle Diet for Optimal Health

‍

In today’s fast-paced world, maintaining a perfectly balanced diet can feel like an uphill battle. Between work deadlines, family responsibilities, and social commitments, it’s no wonder many of us struggle to meet our nutritional needs through food alone. Enter targeted nutrition—a strategic approach to using supplements to fill the gaps in your diet and support your unique lifestyle. Whether you’re a busy parent, a fitness enthusiast, or someone navigating dietary restrictions, this guide will show you how to harness the power of supplements to optimize your health and energy levels.

‍

My Evening Wind Down

‍

‍

Ashwagandha: The Stress-Relief Adaptogen

‍

Best for: Busy professionals, parents, and anyone dealing with chronic stress.
How it helps: Ashwagandha is an ancient herb known for its adaptogenic properties, meaning it helps your body adapt to stress. Studies show it can reduce cortisol levels by up to 30%, promoting relaxation and better sleep.

‍

• Keto-friendly: Helps ease the stress of transitioning into ketosis.
• Vegan-approved: A plant-based solution for stress management.
• When to take: At night to unwind and improve sleep quality.

‍

Guess What’s in My Stanley Cup During Kids Sports Practices

‍

‍

Beets: Boosting Circulation and Performance

‍

Best for: Athletes, fitness enthusiasts, and anyone needing a natural energy lift.
How it helps: Beets are rich in nitrates, which improve blood flow and oxygen delivery to muscles. Research shows beetroot supplementation can enhance exercise performance by 5-10%.

• Paleo-approved: Add to smoothies for a quick energy boost.
• Intermittent fasting: Use during eating windows to support stamina.
• When to take: Post-lunch or before workouts for sustained energy.

‍

Stay Ahead of My 3 Year Old

‍

‍

Coenzyme Q10 (Co-Q10): The Energy Enhancer

‍

Best for: Those on low-carb or keto diets, and anyone experiencing fatigue.
How it helps: Co-Q10 plays a critical role in energy production at the cellular level. It’s especially beneficial for individuals on low-carb diets, as it supports fat metabolism.

‍

• Keto-friendly: Enhances energy during fat adaptation.
• Low-carb diets: Combats mid-day slumps.
• When to take: In the morning with a healthy fat source like avocado.

‍

Who Doesn’t Have a Little Inflammation?

‍

‍

Turmeric: The Anti-Inflammatory Powerhouse

‍

Best for: Individuals with joint pain, inflammation, or digestive issues.
How it helps: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties. Studies suggest it can reduce inflammation markers by up to 36%.

‍

• Paleo-approved: Add to golden milk or meals.
• Vegan-friendly: Pair with black pepper for better absorption.
• When to take: Evening golden milk for relaxation and recovery.

‍

Power Through the Day

‍

‍

L-Theanine: Relaxation and Focus

‍

Best for: Busy individuals needing mental clarity and stress relief.
How it helps: L-theanine promotes relaxation without drowsiness. When paired with caffeine, it enhances focus and reduces jitters.

‍

• Intermittent fasting: Perfect with green tea during fasting windows.
• Any diet: Pairs beautifully with matcha or coffee.
• When to take: Mid-morning for calm, sustained energy.

‍

Natural Beauty Hack

‍

‍

Collagen: The Beauty and Joint Supporter

‍

Best for: Anyone looking to improve skin, hair, and joint health.
How it helps: Collagen is the most abundant protein in the body, supporting skin elasticity, joint flexibility, and gut health. Research shows it can improve skin hydration by 28% after 12 weeks.

‍

• Paleo-approved: Mix into coffee or smoothies.
• Keto-friendly: Add to bone broth or keto recipes.
• When to take: Morning coffee for an effortless beauty boost.

‍

Meet Me By the Sea

‍

‍

Sea Moss: The Mineral-Rich Algae

‍

Best for: Those seeking a natural source of essential minerals.
How it helps: Sea moss is packed with 92 of the 102 minerals your body needs, including iodine, magnesium, and potassium.

‍

• Vegan-approved: Blend into smoothies or water.
• Intermittent fasting: Use during eating windows to replenish nutrients.
• When to take: First thing in the morning for a mineral boost.

‍

Peleton Time Boost

‍

‍

L-Arginine: Circulation and Performance Booster

‍

Best for: Athletes and individuals needing improved blood flow.
How it helps: L-arginine is a precursor to nitric oxide, which enhances circulation and oxygen delivery to muscles.

‍

• Keto-friendly: Ideal as a pre-workout supplement.
• Low-carb diets: Supports muscle recovery and energy.
• When to take: Before workouts or during energy slumps.

‍

The Basics

‍

‍

Essential Vitamins: Filling Nutritional Gaps

‍

Even with the best efforts, it’s hard to get everything you need from food. Here’s how to ensure you’re covered:

‍

• Vitamin D: Take with breakfast to support immunity.
• Vitamin B Complex: Keeps energy steady throughout the day.
• Vitamin C: Take with dinner to boost immunity and collagen production.

‍

Scheduling Supplements Around a Busy Life

Here’s how to fit supplements into your routine without adding extra stress:

‍

• Morning:
  • Sea moss gel with water.
  • Vitamin D and turmeric with breakfast.
  • Collagen in your coffee.

‍

• Mid-Morning:
  • Matcha tea with L-theanine.
  • Co-Q10 for sustained energy.

‍

• Lunch:
  • Beetroot powder in a smoothie or salad.

‍

• Afternoon:
  • L-arginine before workouts.
  • Vitamin B complex for steady energy.

‍

• Evening:
  • Ashwagandha to unwind.
  • Vitamin C with dinner.
  • Golden milk with turmeric before bed.

‍

Why Supplementation Matters

‍

As a single mom, I’ve learned that it’s okay to need a little help—and that goes for nutrition, too. Supplements help me:

‍

• Fill nutritional gaps when life gets hectic.
• Stay energized and manage stress.
• Feel my best so I can be the best for my kids.

‍

Choosing the Right Supplements

‍

1. Consult a Professional: Work with a healthcare provider to identify your specific needs.
2. Prioritize Quality: Opt for reputable brands with third-party testing.
3. Read Labels: Ensure supplements align with your dietary preferences and are free from unnecessary additives.

‍

Conclusion

‍

Being a single mom means always being on the go, but taking care of myself has made a world of difference. By integrating supplements like ashwagandha, beets, Co-Q10, and more into my routine, I’ve found a way to stay healthy, energetic, and balanced. No matter what diet you follow, there’s a way to make these supplements work for you. Trust me—it’s worth it!

‍

‍