While on the PSMF, it’s next to impossible to get enough nutrients from food alone, as it is so low in calories. That’s why it’s imperative to supplement your diet with the nutrients and minerals your body requires to function.
I strongly advise anyone following the PSMF to take multivitamins, essential fatty acid supplements that have EHA and DHA in them (typically obtained from fish oil capsules), vitamins, and minerals typically potassium (as well as eat high potassium foods), magnesium, sodium, and calcium, to prevent electrolyte imbalances.
The Psmf Diet lacks in essential fatty acids(also known as EFA’s), so a supplement will be needed.
Fish Oil is the oil or fat that is taken from fish tissue. It comes from oily fish such as anchovies, tuna, herring, and mackerel. It’s sometimes produced from fish liver. It is recommended to eat one or two portions per week of fish.
This is suggested because it provides plenty of omega-3 fatty acids which help fight against many diseases. Fish Oil contains around 30% of omega-3’s
Importance of a multivitamin in a PSMF
Here is a quick rundown on some of the most common vitamins as well as what you can expect when you choose to supplement your PSMF program with them.
✓ Vitamin A. This helps you improve your eyesight, supports skin health and even plays a critical part in healthy bone growth.
✓ Vitamin B complex. This helps you take care of your nerves as well as your digestive system.
✓ Vitamin C. This gives your immune system a boost as you complete your PSMF program.
✓ Vitamin D. This helps you in improving absorption as well as the use of calcium for your bones.
Eating no fruit combined with limited vegetables can lead to vitamin deficiencies. You will need a multivitamin to ensure this doesn’t happen.
You should be getting enough in your fibrous vegetables, but you need may need to supplement this. Fiber is essential to any nutritious diet, as it can lower blood sugar, cut cholesterol, and has been said to help prevent colon cancer.
Unfortunately, very few of us are getting enough fiber in our diets. Women should get at least 25 grams of fiber a day, while men should get at least 35-40 grams per day; however, most of us barely make it to 15 grams.
Helps promote muscle growth, athletic performance, and increased muscle protein synthesis. These can be great added benefits in accomplishing your long-term goals with a psmf diet.
Protein powder shouldn’t be used as a sole source with this diet, but they can help when you are lacking from other sources.
In many cases, in can be difficult to meet the high daily protein requirements from just food alone.
Because of this, some use a protein powder supplement.
Electrolytes: Potassium, Sodium, and Magnesium should be added to any diet that is lower in carbs. You can add three grams of sodium, up to 1 gram of potassium, and 500 mg of magnesium to the psmf diet. This will help with fatigue.
This is an optional supplement, but one that is shown to have great benefits, especially for those in weight training.
EC Stack: This is an optional Supplement that some have found success in using with the Psmf Diet. You can read more where we talk about how EC Stacks can be used with Psmf. **It’s very important you read very carefully about the risks associated with using EC Stacks** PsmfDiet.com is not responsible for any misuse of EC Stacks and does not consider them to be essential to a successful PSMF Diet plan.