July 27, 2025 • 20 mins
Text me what you thought of the show 😊
 Shift work disrupts your body’s natural rhythms, increasing your risk of fatigue, poor sleep, and long-term health issues. In this episode, I outline three supplements that can help support your physical and mental performance as a 24/7 worker.
What’s in This Episode:
• Why Vitamin D matters for shift workers
How low sunlight exposure affects your sleep, immune system, and mood — and how 2,000 IU daily can help restore balance.
• The role of Omega-3s in brain and body health
Why 2g of EPA/DHA daily reduces inflammation, supports focus, and protects long-term cognitive function.
• Creatine Monohydrate for mental clarity
Often overlooked, 10g of creatine a day can reduce mental fatigue — especially helpful for women working irregular shifts.
Want more strategies to improve your energy, sleep, and performance on shift work?
 Visit ahealthyshift.com to learn more or explore one-on-one coaching.
If you found this episode helpful, please rate and review the podcast — it helps more shift workers find practical, evidence-based support.
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------
YOU CAN FIND ME AT
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:29):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to a Healthy Shift podcast.
This is the show that isdedicated to helping you, the
(00:49):
shift worker, to thrive in yourunique 24-7 working environment.
Me, I'm your host, rogerSutherland, and today I want to
put a spotlight on a topic thatcan make a real difference in
your well-being as a shiftworker, and that is supplements.
Now, before we go any furtheron this, I want to make it quite
(01:10):
clear Supplements are literallyjust that.
They supplement a healthy dietand a lifestyle.
They do not replace it.
One of the biggest problemsthat I see with shift workers is
the way they self-sabotage andthey don't get proper sleep.
They don't eat properly, theyoverdose on caffeine, and the
(01:31):
biggest problem that they havethen is they then go looking for
supplements to fix thoseproblems, and that is not where
the solution lies.
But for us shift workers, thereare, in fact, a few key players
that can really bridge anutritional gap and support our
body and minds under the uniquestresses of our irregular 24-7
(01:53):
hours.
So today I'm going to talkabout three supplements that I
believe firmly believe thatevery single shift worker should
seriously considerincorporating into their routine
.
Now I'm going to go into detailabout why they're so important
and what to look for and theactual doses that I recommend.
(02:16):
So let's kick things off with asupplement that always gets
overlooked, but it is absolutelycritical, especially for those
of us who spend a lot of timeindoors, and also especially
during those daylight hours.
The supplement in questionvitamin D.
Now, before you think ofvitamin D primarily for your
(02:39):
bone health and you would be100% correct it's also very,
very crucial for calciumabsorption, but for shift
workers, its importance goes farbeyond that.
Vitamin D plays a vital role inour immune system, believe it
or not, and it helps to regulateour mood.
Vitamin D is actually a hormone, and it is known as our happy
(03:04):
hormone, and it even impacts onour sleep-wake cycles.
So when you're working nightsor you're spending your daylight
hours trying to catch up onsleep, your exposure to natural
sunlight, which is our primarysource of vitamin D, is
significantly reduced.
Now this puts shift workers ata much higher risk of vitamin D
(03:25):
deficiency.
Vitamin D is something that isincredibly difficult to get from
your diet.
Sure, you can get some vitaminD, but you can't get a lot of
vitamin D out of your diet, andwe really do rely on that
sunshine on our skin to getvitamin D.
Now let me tell you theramifications of low vitamin D
(03:49):
can be significant.
What it can do is it canincrease our susceptibility to
illness, fatigue, mooddisturbances and even a much
greater risk of chronic diseasesdown the line.
We really need optimal vitaminD levels for us to function at
our best.
When was the last time that youactually got yours checked?
(04:12):
Because a lot of doctors don'tnaturally check vitamin D.
So I would highly recommendthat next time you go to get a
blood panel done, literallyspecify to the doctor I want my
vitamin D levels checked as well.
It's very, very important.
So what's my recommendation?
Well, for shift workers, braceyourself.
(04:34):
I actually recommend a dailydose of 2000 international units
of vitamin D.
Now, here in Australia, we canonly buy it in a 1,000 IU pill.
That's the maximum that we can,so I'm going to recommend that
you take two of those every day,and I say take it with food
(04:54):
purely because of the fatcontent.
Vitamin D is a fat-solublevitamin and it needs fat to help
it to be absorbed into ouradipose tissue to be used when
it's necessary.
Now, this 2,000 internationalunits is a safe and an effective
dose that will help you tomaintain healthy levels,
(05:17):
especially when your natural sunexposure is really limited.
Now, you can find vitamin Dsupplements in various forms,
but just look for vitamin D3,which is our most bioavailable
form of vitamin D, and it'sreally, really important what
you can see on the shelves atthe supermarket.
(05:38):
Just any vitamin D will do.
Just find a vitamin D, and no,you don't have to take it with K
or you don't have to take itwith anything else, other than
it is important that you do takevitamin D with fat, as in
dietary fat, to help it toabsorb.
All right, so that is vitamin D.
(05:58):
Now let's move on to the secondessential supplement that I've
actually recommended, and thisis omega-3s.
Now, when I say omega-3s, mostpeople will immediately think of
fish oil, and for very, verygood reason, because fish oil is
a fantastic source of twocrucial omega-3 fatty acids,
which is EPA and DHA.
(06:20):
Now, these are absolutely vitalfor our brain health and
reducing inflammation throughour body, purely because of the
desynchronized circadian rhythmand our body being all out of
(06:52):
sync.
So omega-3s help to rebalancethis back up.
But here's one really importantpoint, and I want you to really
listen hard to this if you arevegan or vegetarian, this
doesn't mean that you can't skipout on omega-3s.
Oh, because it's fish oil.
Far from it.
You too, you're a human.
You absolutely still need them,and thankfully, there are
(07:16):
excellent plant-based sourcesavailable.
Now, this comes primarily inthe form of algae oil.
Now, algae oil is a directsource of EPA and DHA, and it
also makes it an ideal optionfor those who don't consume fish
.
So it doesn't matter if you'rea meat eater or if you follow a
plant-based diet.
(07:37):
You must ensure that you'regetting an adequate omega-3
intake.
It's got to be a non-negotiablefor you, for your overall
health as a shift worker.
Now, why do we need omega-3s inour diet?
Well, it's very simple Ourbodies can't produce EPA and DHA
(07:59):
on their own.
Now this means that we have toget it from our diet or we have
to get it throughsupplementation.
Now, given the inflammatorynature of our disrupted sleep
and the mental demands of ourshift work, the
anti-inflammatory andneuroprotective benefits of
omega-3s are really important.
They help us to support ourcognitive function, it helps to
(08:23):
reduce brain fog and it can evencontribute to a much better
sleep quality.
Now, when it comes to the dosage, this is where many people fall
short.
I recommend a dose of two grams, which is 2,000 milligrams of
combined EPA and DHA daily.
Now I want you to listen verycarefully to this, because
(08:46):
here's a crucial warning.
There really are some trulysubstandard fish oils on the
market, and you will get whatyou pay for with Omega-3
supplements.
So I don't want you to go in,look on the front of a container
and it says, oh, 2,000milligrams, and you think
perfect, this is what Rog says.
(09:07):
I'll grab that.
Don't just grab the cheapestbottle.
What you need to do is you needto look at the label.
You need to look at the EPA andthe DHA content on the label,
because a lot of products willsay 1,000 milligrams of fish oil
, but then, when you look closer, the actual EPA and DHA content
(09:29):
combined might only be 300milligrams.
So to reach that two gramtarget, how many capsules would
you have to take?
You'd have to take seven of thedose.
You'd be taking multiplecapsules to try and get up to
that combined EPA and DHA.
(09:49):
So what you need to do is youneed to invest in a higher
quality, more concentratedproduct.
So make sure and keep this inmind make sure that you are
getting at least two grams ofcombined EPA and DHA from your
chosen supplement.
There's two, the third one.
(10:11):
Now let's talk about asupplement that's gaining so
much more recognition and I'vedone podcasts on this on its own
, and I'm well known for it.
It has incredible benefits andthis is one that I believe is
going to be a really beneficialsupplement research for shift
(10:34):
workers, and this is creatinemonohydrate.
Now, when we hear creatine,people immediately think of
bodybuilders.
Hear creatine, peopleimmediately think of
bodybuilders, big musclessucking on protein shakers,
walking around a gym.
And yet creatine is fantasticfor strength and power, there is
no doubt about it, but it isnow so much more than that and
(10:56):
its benefits are extending farbeyond the gym, especially for
those of us that are navigatingthose irregular work schedules
in our life hollow shift workers.
So what is creatine?
Well, it's a naturallyoccurring compound that is found
in our muscle cells and helpsto produce energy during
high-intensity exercise or shortbursts of mental activity.
(11:21):
Now what it does is it actuallyhelps to regenerate ATP, which
is essentially and in simpleforms, the energy currency of
our cells.
It's one of the mostwell-researched and
scientifically backedsupplements out there.
It has decades of studiesdemonstrating its safety and its
(11:42):
efficacy for a wide range ofbenefits.
But here we go.
For shift workers, creatine isnow being shown to offer
significant advantages.
It has been shown to improveour cognitive function, reduce
mental fatigue and also enhancememory, particularly during
those periods of sleepdeprivation or an extended
(12:06):
period of wakefulness.
Hello, think about those longshifts or trying to stay alert
when your body is telling youthat it's actually time to sleep
.
Creatine can provide that extramental boost and a little bit
more resilience to that fatigue.
And here's a really importantpoint, especially for our female
(12:27):
shift workers, because studiesare showing that women naturally
have lower creatine levels intheir bodies compared to men.
Now this means thatsupplementing with creatine can
be even more beneficial forwomen, helping to bridge that
natural gap and to provideenhanced cognitive and physical
(12:47):
performance benefits.
Okay, let's move on.
What's the standard recommendeddose of creatine Now?
Typically it is three to fivegrams a day.
You do not need to preload this, however you can, but three to
five grams a day, every singleday, is good.
However, for a shift worker oranyone dealing with extended
(13:10):
periods of wakefulness orsuffering from significant
fatigue, I personally take and Ialso recommend 10 grams a day.
Now I found this higher doseprovides a much more noticeable
benefit in terms of sustainedenergy, mental clarity and also
resilience to fatigue.
(13:30):
It is perfectly safe and it isan effective dose, but, as
always, it's about finding whatworks best for you.
Now let's just recap thosethree.
Get your pen and paper.
Vitamin D 2,000 IU daily forimmune support, mood regulation
(13:52):
and overall well-being,especially for you with limited
sun exposure.
We have omega-3s, which can befish oil, or, for the vegans and
vegetarians, algae oil Twograms.
Two grams, which is 2000milligrams of combined EPA DHA
daily for brain health,inflammation reduction and
(14:14):
cardiovascular support.
And I reiterate, be verydiligent about checking the EPA
and DHA content on the label.
And number three is creatinemonohydrate, a standard dose
which everybody should be onregardless three to five grams
daily, but, as a shift worker, Irecommend and I also take 10
(14:38):
grams per day for enhancedcognitive function and fatigue
reduction during those demandingshifts, and it's particularly
beneficial for female shiftworkers, as I said before.
Now, remember you can't justtake supplements when you feel
like taking them or once ortwice a week.
The key with supplements isconsistency, and don't expect an
(15:01):
immediate miracle.
These are tools that supportyour long-term health and your
resilience as a shift worker.
This is not something that youtake like a headache tablet and
then the headache disappears.
Okay, now that brings us to theend of today's episode.
I wanted to keep it short andsweet and just talk about those
three, because I honestlybelieve that those three are the
(15:23):
three that you shoulddefinitely be on.
Everyone should be on thosethree, it's important.
So I hope that this dive intothese three powerful supplements
that we have have given yousome sort of an insight and
given you something to considerfor your own health journey.
As a shift worker, you takethese to protect you long-term.
(15:46):
Now, before I sign off, I dowant to make a very, very
important disclaimer here.
While I have providedevidence-based recommendations
and spoken about it and also mypersonal experience.
The information shared on thispodcast is for educational
purposes only and it's notintended to be substitute for
(16:06):
professional medical advice.
You must and I want to make itquite clear, you must speak to
your practicing physician or aqualified healthcare
professional prior to taking anysupplements, especially if you
have existing health conditions,if you're taking medications or
if you are pregnant orbreastfeeding, because they will
(16:29):
be able to provide you withpersonalized advice based on
your individual needs.
All right, very, very important.
Now I'm going to ask you this Ifyou've got any benefit out of
this, can you do me a favor?
Please go and give it a ratingand review.
You guys have been really slag.
Everyone's listening to it.
I'm getting about a thousandlistens a week to this podcast
(16:50):
at the moment, but I'm certainlynot getting 200 reviews a week.
What I would love is if youcould just go along and just
give me five stars.
It really does help to getshift worker education out there
and gets the podcast further upinto the search engines to help
(17:10):
people with their shift work.
Remember, the benefit for thisis to you, because the more
people that learn and understandthe optimal way to go about
doing shift work and feelingbetter about it, then the better
the team is that you'reactually working on to help and
support you as well.
Keep that in mind and you don'tunderstand.
(17:31):
It's not just about stroking myego with a star or five stars
or writing a review of how itsupported you.
What it is.
It actually really helps thealgorithm for the podcast to
show that you're listening to itand you get benefit out of it,
and this is what improves itsranking.
Okay, that's it from me.
So thank you for tuning intothe podcast today.
(17:54):
It's a Healthy Shift podcastand I'm Roger Sutherland and I
look forward to helping you, theshift worker, navigate the
unique challenges of shift workwith a greater health and
vitality in our next episode.
So, stay healthy, stay safe.
I guarantee I will talk to yousoon.
Thank you for listening.
(18:22):
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one,thank you.
Shift work can be brutal, but it doesn't have to
be.
Welcome to a healthy shift.
My name is Roger Sutherland,certified nutritionist, veteran
law enforcement officer and 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:29):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to a Healthy Shift podcast.
This is the show that isdedicated to helping you, the
(00:49):
shift worker, to thrive in yourunique 24-7 working environment.
Me, I'm your host, rogerSutherland, and today I want to
put a spotlight on a topic thatcan make a real difference in
your well-being as a shiftworker, and that is supplements.
Now, before we go any furtheron this, I want to make it quite
(01:10):
clear Supplements are literallyjust that.
They supplement a healthy dietand a lifestyle.
They do not replace it.
One of the biggest problemsthat I see with shift workers is
the way they self-sabotage andthey don't get proper sleep.
They don't eat properly, theyoverdose on caffeine, and the
(01:31):
biggest problem that they havethen is they then go looking for
supplements to fix thoseproblems, and that is not where
the solution lies.
But for us shift workers, thereare, in fact, a few key players
that can really bridge anutritional gap and support our
body and minds under the uniquestresses of our irregular 24-7
(01:53):
hours.
So today I'm going to talkabout three supplements that I
believe firmly believe thatevery single shift worker should
seriously considerincorporating into their routine
.
Now I'm going to go into detailabout why they're so important
and what to look for and theactual doses that I recommend.
(02:16):
So let's kick things off with asupplement that always gets
overlooked, but it is absolutelycritical, especially for those
of us who spend a lot of timeindoors, and also especially
during those daylight hours.
The supplement in questionvitamin D.
Now, before you think ofvitamin D primarily for your
(02:39):
bone health and you would be100% correct it's also very,
very crucial for calciumabsorption, but for shift
workers, its importance goes farbeyond that.
Vitamin D plays a vital role inour immune system, believe it
or not, and it helps to regulateour mood.
Vitamin D is actually a hormone, and it is known as our happy
(03:04):
hormone, and it even impacts onour sleep-wake cycles.
So when you're working nightsor you're spending your daylight
hours trying to catch up onsleep, your exposure to natural
sunlight, which is our primarysource of vitamin D, is
significantly reduced.
Now this puts shift workers ata much higher risk of vitamin D
(03:25):
deficiency.
Vitamin D is something that isincredibly difficult to get from
your diet.
Sure, you can get some vitaminD, but you can't get a lot of
vitamin D out of your diet, andwe really do rely on that
sunshine on our skin to getvitamin D.
Now let me tell you theramifications of low vitamin D
(03:49):
can be significant.
What it can do is it canincrease our susceptibility to
illness, fatigue, mooddisturbances and even a much
greater risk of chronic diseasesdown the line.
We really need optimal vitaminD levels for us to function at
our best.
When was the last time that youactually got yours checked?
(04:12):
Because a lot of doctors don'tnaturally check vitamin D.
So I would highly recommendthat next time you go to get a
blood panel done, literallyspecify to the doctor I want my
vitamin D levels checked as well.
It's very, very important.
So what's my recommendation?
Well, for shift workers, braceyourself.
(04:34):
I actually recommend a dailydose of 2000 international units
of vitamin D.
Now, here in Australia, we canonly buy it in a 1,000 IU pill.
That's the maximum that we can,so I'm going to recommend that
you take two of those every day,and I say take it with food
(04:54):
purely because of the fatcontent.
Vitamin D is a fat-solublevitamin and it needs fat to help
it to be absorbed into ouradipose tissue to be used when
it's necessary.
Now, this 2,000 internationalunits is a safe and an effective
dose that will help you tomaintain healthy levels,
(05:17):
especially when your natural sunexposure is really limited.
Now, you can find vitamin Dsupplements in various forms,
but just look for vitamin D3,which is our most bioavailable
form of vitamin D, and it'sreally, really important what
you can see on the shelves atthe supermarket.
(05:38):
Just any vitamin D will do.
Just find a vitamin D, and no,you don't have to take it with K
or you don't have to take itwith anything else, other than
it is important that you do takevitamin D with fat, as in
dietary fat, to help it toabsorb.
All right, so that is vitamin D.
(05:58):
Now let's move on to the secondessential supplement that I've
actually recommended, and thisis omega-3s.
Now, when I say omega-3s, mostpeople will immediately think of
fish oil, and for very, verygood reason, because fish oil is
a fantastic source of twocrucial omega-3 fatty acids,
which is EPA and DHA.
(06:20):
Now, these are absolutely vitalfor our brain health and
reducing inflammation throughour body, purely because of the
desynchronized circadian rhythmand our body being all out of
(06:52):
sync.
So omega-3s help to rebalancethis back up.
But here's one really importantpoint, and I want you to really
listen hard to this if you arevegan or vegetarian, this
doesn't mean that you can't skipout on omega-3s.
Oh, because it's fish oil.
Far from it.
You too, you're a human.
You absolutely still need them,and thankfully, there are
(07:16):
excellent plant-based sourcesavailable.
Now, this comes primarily inthe form of algae oil.
Now, algae oil is a directsource of EPA and DHA, and it
also makes it an ideal optionfor those who don't consume fish
.
So it doesn't matter if you'rea meat eater or if you follow a
plant-based diet.
(07:37):
You must ensure that you'regetting an adequate omega-3
intake.
It's got to be a non-negotiablefor you, for your overall
health as a shift worker.
Now, why do we need omega-3s inour diet?
Well, it's very simple Ourbodies can't produce EPA and DHA
(07:59):
on their own.
Now this means that we have toget it from our diet or we have
to get it throughsupplementation.
Now, given the inflammatorynature of our disrupted sleep
and the mental demands of ourshift work, the
anti-inflammatory andneuroprotective benefits of
omega-3s are really important.
They help us to support ourcognitive function, it helps to
(08:23):
reduce brain fog and it can evencontribute to a much better
sleep quality.
Now, when it comes to the dosage, this is where many people fall
short.
I recommend a dose of two grams, which is 2,000 milligrams of
combined EPA and DHA daily.
Now I want you to listen verycarefully to this, because
(08:46):
here's a crucial warning.
There really are some trulysubstandard fish oils on the
market, and you will get whatyou pay for with Omega-3
supplements.
So I don't want you to go in,look on the front of a container
and it says, oh, 2,000milligrams, and you think
perfect, this is what Rog says.
(09:07):
I'll grab that.
Don't just grab the cheapestbottle.
What you need to do is you needto look at the label.
You need to look at the EPA andthe DHA content on the label,
because a lot of products willsay 1,000 milligrams of fish oil
, but then, when you look closer, the actual EPA and DHA content
(09:29):
combined might only be 300milligrams.
So to reach that two gramtarget, how many capsules would
you have to take?
You'd have to take seven of thedose.
You'd be taking multiplecapsules to try and get up to
that combined EPA and DHA.
(09:49):
So what you need to do is youneed to invest in a higher
quality, more concentratedproduct.
So make sure and keep this inmind make sure that you are
getting at least two grams ofcombined EPA and DHA from your
chosen supplement.
There's two, the third one.
(10:11):
Now let's talk about asupplement that's gaining so
much more recognition and I'vedone podcasts on this on its own
, and I'm well known for it.
It has incredible benefits andthis is one that I believe is
going to be a really beneficialsupplement research for shift
(10:34):
workers, and this is creatinemonohydrate.
Now, when we hear creatine,people immediately think of
bodybuilders.
Hear creatine, peopleimmediately think of
bodybuilders, big musclessucking on protein shakers,
walking around a gym.
And yet creatine is fantasticfor strength and power, there is
no doubt about it, but it isnow so much more than that and
(10:56):
its benefits are extending farbeyond the gym, especially for
those of us that are navigatingthose irregular work schedules
in our life hollow shift workers.
So what is creatine?
Well, it's a naturallyoccurring compound that is found
in our muscle cells and helpsto produce energy during
high-intensity exercise or shortbursts of mental activity.
(11:21):
Now what it does is it actuallyhelps to regenerate ATP, which
is essentially and in simpleforms, the energy currency of
our cells.
It's one of the mostwell-researched and
scientifically backedsupplements out there.
It has decades of studiesdemonstrating its safety and its
(11:42):
efficacy for a wide range ofbenefits.
But here we go.
For shift workers, creatine isnow being shown to offer
significant advantages.
It has been shown to improveour cognitive function, reduce
mental fatigue and also enhancememory, particularly during
those periods of sleepdeprivation or an extended
(12:06):
period of wakefulness.
Hello, think about those longshifts or trying to stay alert
when your body is telling youthat it's actually time to sleep
.
Creatine can provide that extramental boost and a little bit
more resilience to that fatigue.
And here's a really importantpoint, especially for our female
(12:27):
shift workers, because studiesare showing that women naturally
have lower creatine levels intheir bodies compared to men.
Now this means thatsupplementing with creatine can
be even more beneficial forwomen, helping to bridge that
natural gap and to provideenhanced cognitive and physical
(12:47):
performance benefits.
Okay, let's move on.
What's the standard recommendeddose of creatine Now?
Typically it is three to fivegrams a day.
You do not need to preload this, however you can, but three to
five grams a day, every singleday, is good.
However, for a shift worker oranyone dealing with extended
(13:10):
periods of wakefulness orsuffering from significant
fatigue, I personally take and Ialso recommend 10 grams a day.
Now I found this higher doseprovides a much more noticeable
benefit in terms of sustainedenergy, mental clarity and also
resilience to fatigue.
(13:30):
It is perfectly safe and it isan effective dose, but, as
always, it's about finding whatworks best for you.
Now let's just recap thosethree.
Get your pen and paper.
Vitamin D 2,000 IU daily forimmune support, mood regulation
(13:52):
and overall well-being,especially for you with limited
sun exposure.
We have omega-3s, which can befish oil, or, for the vegans and
vegetarians, algae oil Twograms.
Two grams, which is 2000milligrams of combined EPA DHA
daily for brain health,inflammation reduction and
(14:14):
cardiovascular support.
And I reiterate, be verydiligent about checking the EPA
and DHA content on the label.
And number three is creatinemonohydrate, a standard dose
which everybody should be onregardless three to five grams
daily, but, as a shift worker, Irecommend and I also take 10
(14:38):
grams per day for enhancedcognitive function and fatigue
reduction during those demandingshifts, and it's particularly
beneficial for female shiftworkers, as I said before.
Now, remember you can't justtake supplements when you feel
like taking them or once ortwice a week.
The key with supplements isconsistency, and don't expect an
(15:01):
immediate miracle.
These are tools that supportyour long-term health and your
resilience as a shift worker.
This is not something that youtake like a headache tablet and
then the headache disappears.
Okay, now that brings us to theend of today's episode.
I wanted to keep it short andsweet and just talk about those
three, because I honestlybelieve that those three are the
(15:23):
three that you shoulddefinitely be on.
Everyone should be on thosethree, it's important.
So I hope that this dive intothese three powerful supplements
that we have have given yousome sort of an insight and
given you something to considerfor your own health journey.
As a shift worker, you takethese to protect you long-term.
(15:46):
Now, before I sign off, I dowant to make a very, very
important disclaimer here.
While I have providedevidence-based recommendations
and spoken about it and also mypersonal experience.
The information shared on thispodcast is for educational
purposes only and it's notintended to be substitute for
(16:06):
professional medical advice.
You must and I want to make itquite clear, you must speak to
your practicing physician or aqualified healthcare
professional prior to taking anysupplements, especially if you
have existing health conditions,if you're taking medications or
if you are pregnant orbreastfeeding, because they will
(16:29):
be able to provide you withpersonalized advice based on
your individual needs.
All right, very, very important.
Now I'm going to ask you this Ifyou've got any benefit out of
this, can you do me a favor?
Please go and give it a ratingand review.
You guys have been really slag.
Everyone's listening to it.
I'm getting about a thousandlistens a week to this podcast
(16:50):
at the moment, but I'm certainlynot getting 200 reviews a week.
What I would love is if youcould just go along and just
give me five stars.
It really does help to getshift worker education out there
and gets the podcast further upinto the search engines to help
(17:10):
people with their shift work.
Remember, the benefit for thisis to you, because the more
people that learn and understandthe optimal way to go about
doing shift work and feelingbetter about it, then the better
the team is that you'reactually working on to help and
support you as well.
Keep that in mind and you don'tunderstand.
(17:31):
It's not just about stroking myego with a star or five stars
or writing a review of how itsupported you.
What it is.
It actually really helps thealgorithm for the podcast to
show that you're listening to itand you get benefit out of it,
and this is what improves itsranking.
Okay, that's it from me.
So thank you for tuning intothe podcast today.
(17:54):
It's a Healthy Shift podcastand I'm Roger Sutherland and I
look forward to helping you, theshift worker, navigate the
unique challenges of shift workwith a greater health and
vitality in our next episode.
So, stay healthy, stay safe.
I guarantee I will talk to yousoon.
Thank you for listening.
(18:22):
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one,thank you.
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