Even with the most nutritious diets, certain nutrients may still be lacking. Because of variations in soil quality and the persistent effects of chronic stress, the use of supplements has become a necessity. Getting started might be difficult, which is why I have put together a selection of vital supplements I call 'THE BEST 5'.
These 'BEST 5' nutrients will give you the biggest bang for your buck so that your body has all it needs to get the job done and give you ultimate results what ever your goal is.
THE BEST 5 SUPPLEMENTS EVERYBODY SHOULD TAKE:
#1: FISH OIL/OMEGA 3
If you can only take one supplement of 'THE BEST 5 SUPPLEMENTS EVERYBODY SHOULD TAKE' most experts will agree that getting adequate fish oil is the way to go.
WHY YOU NEED IT:
The essential fatty acids EPA and DHA found in fish oil are highly potent as they become part of the outer lipid layer of every cell in your body, facilitating improved communication between cells. This enhancement enables your body to utilize fat for energy instead of solely depending on glucose derived from carbohydrates.
Fish oil also has a very high thermic effect, triggering the body to burn more calories following digestion. For example, one study found that when men increased their fish oil intake from half a gram to 3 grams a day for 2 weeks, they increased their thermic effect by 51 percent.
Fish oil is also necessary to offset the inflammatory effects of processed oils, such as soy or corn oil. In practice, this translates into less stress and better hormone balance. It may also improve cognition and lower risk of brain diseases like Alzheimer’s.
HOW MUCH DO YOU NEED?
Strive to consume 1 to 3 grams of EPA and DHA per day. The quality of fish oil supplements is crucial. Studies indicate that numerous fish oil brands may be tainted, rancid, or fail to meet the stated content. To check for rancidity, try biting into a capsule. Fresh fish oil should have a subtle flavour, while rancid fish oil will taste acidic.
SUPPLEMENT RECOMMENDATIONS:
To combat high inflammation, try a high EPA concentration fish oil (800mg+)
For body composition, get EPA and DHA in a 3 to 2 ratio.
For optimal health, get a balance of Omega-3's and other essential fatty acids
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#2: MULTIVITAMIN/MINERAL
Despite the belief of many health-conscious individuals that all necessary nutrients can be obtained from food, nutritional surveys indicate otherwise. According to a 2002 review, the authors noted that most people do not achieve an optimal intake of vitamins solely through diet.
WHY YOU NEED IT:
According to recent UK research, adults of all ages didn’t come close to meeting the Dietary Reference Intake (DRI) for many of the 21 most important nutrients for health. Deficiencies were above 80 percent for vitamin D, vitamin E, and potassium. They were over 50 percent for choline, potassium, and magnesium.
This shouldn’t come as a surprise. The average adult has a high consumption of low-nutrient, high-calorie processed foods. However, even diets rich in whole foods are deficient due to the following factors:
1. The large use of pesticides and herbicides on crops significantly lowers nutritional quality.
2. Modern day farming practices deplete the soil of micronutrients.
3. Prescription drugs wreaks havoc on nutrient levels. Taking an oral birth control can sap your body of much needed nutrients including CoQ10, DHEA, folic acid, magnesium, tryptophan, tyrosine, vitamins B2, B6, B12, C, and E, and zinc.
4. Chronic stress depletes vitamins and minerals at an accelerated rate. High levels of cortisol and adrenaline increase the use of vitamins C, D, and the B complex. Minerals including magnesium, selenium, zinc, and potassium are also depleted by stress.
HOW TO CHOOSE A MULTIVITAMIN SUPPLEMENT?
Due to the combination of numerous nutrients in multivitamin supplements, the quality is frequently compromised. To ensure stability, all minerals are bound with another compound. Using mineral salts for binding is a common cost-cutting measure for companies, despite the fact that mineral salts are poorly absorbed.
To prevent poor absorption, it is recommended to select minerals that are bound to an amino acid. Known as amino acid chelates, these minerals are processed by the body similarly to proteins, which aids in their digestion. Some instances are taurate, glycinate, and orotate.
It is crucial to watch out for multivitamins containing high levels of preformed vitamin A and manganese, as they can become toxic when consumed in excess.
Finally, folic acid should be the bioavailable methyl-folate form because other forms of folic acid are not absorbed by the 50 percent of the population that have a specific gene variation.
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#3: VITAMIN D
Extensive research indicates that maintaining optimal levels of vitamin D is a simple yet effective method to prevent diseases. Adequate vitamin D levels support overall well-being, improve body composition, and lower the risk of injuries and illnesses.
WHY YOU NEED IT:
Vitamin D deficiency is rampant at all latitudes due to sunscreen use. Regular SPF 15 use reduces vitamin D synthesis by 98 percent. You’re pretty much guaranteed to have low D unless you actively seek out daily sun exposure without sunglasses or sunscreen.
Studies have shown a strong link between insufficient vitamin D levels and a higher likelihood of developing heart disease, cancer, cognitive decline, and obesity. Below are some convincing arguments highlighting the significance of maintaining an appropriate vitamin D intake for all individuals:
Vitamin D is a key player in supporting metabolic rate and preventing fat infiltration into muscle.
A healthy vitamin D level is necessary for a strong immune system. It’s also protective against musculoskeletal injuries and fractures.
Vitamin D is associated with muscular strength and power.
The likelihood of having depression and other brain/mood disorders is significantly higher in vitamin D-deficient individuals.
Vitamin D reduces risk of numerous cancers including lung, breast, colon, and prostate.
HOW MUCH DO YOU NEED?
Checking your vitamin D levels regularly is crucial because of seasonal variations. It is advisable to undergo testing every 3 to 6 months.
In order to maintain vitamin D levels from sun exposure, scientists suggest you need to be in direct sunlight for at least 20 minutes daily between the hours of 10 am and 2 pm.
Supplement with 2,000 to 5,000 IUs daily to achieve optimal levels.
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#4: MAGNESIUM
Often, the significance of magnesium, a mineral that affects more than 300 bodily functions, is overlooked by many. Not consuming enough magnesium can result in a feeling of declining health and overall well-being.
WHY YOU NEED IT:
Due to changes in eating patterns and a decline in soil quality, there has been a notable rise in the prevalence of low magnesium levels. The amount of magnesium consumed through diet has declined steadily from 500 mg/day in 1900 to only 225 mg presently, falling well below the Recommended Daily Allowance (RDA).
Magnesium has a calming effect on the nervous system, making it critical for stress management and restful sleep.
Serotonin, the brain chemical that elevates mood, is dependent on magnesium. Most anti-depressant drugs improve serotonin levels. Getting your magnesium up is natural and may be just as effective since it solves multiple problems at once.
Best known as the mineral of insulin sensitivity, magnesium is key for health blood sugar levels.
Lack of magnesium sends the nervous system into overdrive, leading to high blood pressure and overwhelming stress.
Exercise increases magnesium needs by 10 to 20 percent. Magnesium helps the body handle the high cortisol output from intense training.
HOW TO TAKE MAGNESIUM SUPPLEMENTS:
It is advised by scientists to consume 10 mg/kg of body weight of magnesium daily (equivalent to 400 to 1,200 mg). The quality of the supplement is crucial. Opting for inexpensive magnesium types such as magnesium oxide may lead to frequent visits to the restroom.
Search for a magnesium supplement that is chelated with an amino acid like glycinate, taurate, or orotate.
Optimal outcomes can be achieved by consuming various types of magnesium throughout the day in separate servings. For instance, you may consider taking magnesium glycinate following a morning exercise session and a combination magnesium supplement during later meals.
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#5: PROBIOTICS
Probiotics are small bacteria that naturally exist in the gastrointestinal tract. When taken in sufficient quantities, probiotics offer a variety of health advantages.
WHY YOU NEED THEM:
Probiotics help with the digestion and absorption of nutrients in the gut. Additionally, they influence the synthesis of brain chemicals within the gastrointestinal tract, leading to improved cognitive function and motivation.
Healthy bacteria support the growth of healthy gut bacteria that can promote fat loss. Science shows probiotic foods improve metabolism and raise an anti-inflammatory hormone that helps the body burn belly fat.
Probiotics replace harmful bacteria and enhance the body's capacity to remove waste and foreign substances. Furthermore, they shield the liver from the effects of alcohol, antibiotics, and common pain relievers such as Ibuprofen and Paracetamol.
WHAT TO LOOK FOR IN A PROBIOTIC SUPPLEMENT:
One crucial aspect to consider when selecting a probiotic is ensuring that the supplement you purchase indeed contains live bacteria. While numerous products are guaranteed only during manufacturing, most probiotic supplements have already perished by the time you consume them.
Instead, opt for probiotic supplements that come with a guarantee until the expiration date. It is also crucial to choose products that contain the specific species and strain that have been researched and proven to provide beneficial results. Below are some examples of what to search for:
Lactobacillus acidophilus
Bifidobacterium lactis HN019
Saccharomyces boulardi
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