8 Essential Supplements for Busy Dads, According to a Nutrition Coach 

Being a dad means your schedule is likely already overpacked. From work to time with your family to squeezing in a few precious hours at the gym, it’s safe to say that most parents don’t have time to sit down and research the best supplements to take. But that doesn’t mean you have to skip them altogether. 

To help give you a place to start, functional fitness and nutrition coach Karl Bratland has rounded up eight essential supplements that he’d recommend to busy dads. The father of four stresses that “this isn’t really a set of supplements that all men should take,” but more of a starting point for figuring out what works best for you and your “individual needs, dietary habits, and lifestyle. Some [men] may be deficient in areas where others might not.”

So if you’re looking to boost your physical health without spending hours digging through the Internet, scroll on to see where Bratland recommends starting. 

Creatine & Protein

“Any active individual that undergoes any sort of strength training should likely take creatine and protein. Both are going to help you build strength, and muscle mass, and improve recovery,” Bratland says. 

The best part about both of these is they’re easy to toss into a protein shake or mix with juice, meaning you can improve your physical health in less than 30 seconds. 

Multivitamin

Bratland suggests taking a daily multivitamin to “help fill potential gaps in your diet.” While vitamins alone shouldn't be used to replace whole foods like fruits and vegetables, they can be used in tandem with a well-rounded diet to ensure your body is getting all of the nutrients it needs to function properly. 

Fish Oil

As Bratland points out, “most of us don’t eat enough fish,” which means we likely aren’t getting all the omega-3 fatty acids that we need. Supplementing with fish oil can help ensure you’re getting sufficient amounts, which has been shown to improve fertility, mental health, eye health, and heart health in men. Bratland also notes that fish oil can help in “reducing inflammation.” 

Magnesium

With most Americans being deficient in magnesium, it’s no surprise that this essential nutrient made it onto Bratland’s list of essentials. Bratland highlights that magnesium is “involved in hundreds of processes in the body,” from your cardiovascular system to your nervous system. 

Collagen 

Collagen is the “most common protein in the body, and helps make connective tissue strong,” Bratland explains. Our bodies naturally produce collagen, but this production starts to decline around our mid-to-late 20s and early 30s. As we continue to lose collagen, supplementing can aid in making connective tissue stronger, promoting weight loss and hair growth, and reducing joint pain, inflammation, and wrinkles. 

While getting collagen from food-based sources like bone broth is always best, researchers from Harvard’s School of Public Health say collagen supplementation – preferably in powder form – is the next best option. 

Probiotics

It seems that more and more research comes out daily promoting the benefits of probiotics. From supporting mental health to boosting immunity, probiotics are a great way to support your gut microbiome – which has been shown to have a direct link to your brain. 

Red & Greens 

We already know that eating fruits and vegetables is the preferred option, but as busy parents, eating fresh fruits and vegetables sometimes just doesn’t happen every day. On days when you feel like your fruit and vegetable intake has been lacking, Bratland recommends Red and Greens powder, which can “improve immunity, general health, and wellbeing.” 

As Bratland mentioned, these eight essential supplements aren’t necessary for every single guy’s routine, so don’t think you need to immediately order everything listed here. Instead, look at this list as a good place to start evaluating what you might want to add to your diet. If you have questions, we recommend speaking with your doctor, coach, or nutritionist to get a more personalized idea of what your individual needs are. 

If you don’t have a coach or nutritionist but want a better idea of how to build out your supplement routine, you can get in touch with Karl here, or follow him @livfitkarl to customize your plan.