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Vitamin and Mineral Supplementation

vitamin capsules

I encourage our active and fit students to maximise their vitamin and mineral intake to improve their training, energy levels and immunity.

Speaking from experience, following this suggested daily routine like this one will benefit your health and vitality, enabling you to perform consistently at a higher level.

For more information read The Benefits of Supplementation. It includes relevant experts sharing why these vitamins minerals and essential supplements are important for regular exercisers. 

I want to stress that this is a “SUGGESTED” simple daily routine. You can apply some of it or all of it and still enjoy benefits.

Daily Vitality Routine

1 – Wake up

2 – Water 1.5 litres

3 – 3 greens caps 

4 – 1 vitamin c

5 – 1 fish oil 

6 – 2 vitamin D

Pre training pre workout = caffeine of some sort (optional) 

2 shakers of water while training

Post training recovery shake 

500ml water 

1 medium banana 

1 scoop sunwarrior 

1 scoop my protein vegan blend

2 scoops greens powder 

6 almonds 

2 tea spoon sunflower seeds

1 tea spoon honey

1 tea spoon whole earth peanut butter 

Put all in nutribullet blitz for 30 secs and boom.  

Lunch 500ml + food 


Eat a meal of your choosing.

Post dinner

1 – 500ml water 

2 – 3 Greens caps 


1 – ZMA

2 – Vit C 

3 -Fish oil x 1

These are best practice SUGGESTIONS and I’m not in anway telling others what to eat or how to live.

Personal health and vitality has to be a formula that works for you and can adapt into your own, schedule, lifestyle and weekly routine.

Supplement Shopping List

Vitamin D 

Vitamin D3

Vitamin C 

Vitamin C plus


Electrolyte Plus

Omega fish oils 

Omega 3 Plus

Protein (2 options, I mix both to save money)

A – Sunwarrior  


B – my protein vegan blend (this is only a sample ) 

Vegan Protein Blend

Magnesium lotion 

Magnesium Skin



If you’re looking for more advice on optimising or maintaining your vitality, get in touch. We are here to help.

Until next time “Strength For Life”,



Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.

Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.