There is no such supplement that can completely replace a balanced whole foods diet. The name says it all, its job is to "supplement" the diet. The best supplements too. The few basic things everyone should know about healthy eating are that we should be eating whole foods that are as little refined or processed as possible and that we get most of our nutrients from foods like vegetables, fruits, whole grains, and various lean ones Should relate to proteins and healthy fats.
In an ideal world, we would all eat the perfect amounts of nutrients and balance the right foods in every meal for optimal nutrition. For many of us, it is entirely possible to meet all of our daily nutritional needs by eating alone. However, most of us do not live in such perfect conditions where we can.
Our food supplies, our modern, busy lifestyle and ultimately our food choices make it very difficult for us to meet our nutritional needs. This is exactly where nutritional supplements come in to save the day.
If your particular lifestyle, taste buds, lack of time, energy or priorities make it difficult for you to get the optimal nutrition you need through food, a nutritional supplement is the right means. Hence, without further ado, we present you the 6 best nutritional supplements you should consider for better health.
The best supplements for health and recovery
Vitamin D has gained huge popularity this year due to the many studies carried out that found a large correlation between vitamin D insufficiency and Covid-19 death rate. Scientists are still researching and while a consensus has not yet been reached on the benefits of Covid-19, it is nonetheless one of the most important vitamins the human body needs and should be taken regularly. Vitamin D is a fat-soluble vitamin and is also known as the "sun vitamin" because our bodies can do it when exposed to sunlight.
It is a complex vitamin because you can find it in two forms: Vitamin D2 is the form that you get from consuming fortified foods, and Vitamin D3 is the above-mentioned form that our bodies get in our skin through UV or Synthesized solar radiation.
Considering that the body produces this type of vitamin D, it is considered a hormone instead of a vitamin. Vitamin D is responsible for regulating calcium and phosphorus levels in our bodies, and scientists are discovering more about its functions, such as: B. the improvement of the immune system, the insulin regulation and even the weight regulation.
Both forms D2 and D3 can be converted to the active form of the vitamin in your blood called 25-hydroxyvitamin D3. Not everyone can be exposed to enough sunlight to produce enough vitamin D, especially in winter and at higher altitudes. It is therefore recommended to take it through foods like sardines and eggs, as well as fortified foods like dairy products.
If you are wondering what your vitamin D levels are and you fear that it could cause problems, you can have this checked out by consulting your doctor.
2. Protein powder
If we're nutritional supplements at best, protein powders are the most widely used nutritional supplements in the fitness community. You can find them in many shapes and flavors and are considered to be one of the most beneficial tools in your fitness arsenal. There are fast acting whey protein, slow acting casein protein, vegan protein for vegans, soy protein, and many others, each suitable for a specific goal or lifestyle.
When it comes to protein consumption, the general rule is to get as much as possible from clean food sources like chicken, beef, fish, dairy products, and plant sources like seeds and nuts. Even vegetables contain certain amounts of protein.
Many people manage to meet their daily protein needs and some need an increase in the powder form for convenience or simply to help them meet their needs. When we ingest protein in powder form, we need to make sure that it is "clean". Look at the labels to find extra "junk" such as: B. Too many carbohydrates. If you are a vegan make sure that you are getting your protein from high quality plant sources, without soy, and that you aren't getting a ton of sugar with it.
There are hundreds of studies showing the many benefits of healthy fats, especially omega-3 fats. They have been shown to improve heart health, immune system function, brain health, and the inflammatory response.
Scientists have also looked at how omega-3 supplementation affects mood, as these healthy fatty acids are the building blocks of the brain. There is also evidence that omega-3 fatty acids can fight depression, improve sleep, and even increase libido.
Walnuts, salmon, oily fish, and dark leafy vegetables are natural sources that are high in omega-2 fatty acids, and we should all strive to include them in our diets as much as possible unless you are against one of them allergic course. If you're looking to take a supplement that will boost your omega-3 consumption even further, choose a pharmaceutical-grade fish oil that contains both EPA and DHA.
These two fatty acids work synergistically to keep us healthy. Studies have shown that the diet of these two fatty acids is unbalanced in most Americans. For this reason, it is recommended to take omega-3 supplementation with EPA and DHA.
4. Green powder
No wonder our mothers made us eat vegetables as children when we didn't want to. Green vegetables are filled with all kinds of micronutrients, phytonutrients, and antioxidants. They are low in calories and high in water, fiber, vitamins and minerals. It is generally recommended that you eat green vegetables at least twice a day.
Green powder is another convenient way to consume the minimal amount of nutrients and get a little extra for optimal health. One of the highest quality versions is the Green Powder Mixture, which contains organic greens, a mix of many types of greens, including sea vegetables. Many people even eat seaweed, but it is much harder to eat than spinach, for example. Add a scoop of green to your smoothie or even mix it with a little water.
In recent years, finding ways to maintain gut health has become popular. New studies are examining the gut microbiome and how it can affect weight management. Science is still discovering the importance of having a gastrointestinal tract with all kinds of microbes in order to maintain a healthy weight. Your gut is filled with over 400 types of probiotic bacteria that are the “good guys” in your stomach, that aid digestion and fight the bad bacteria that are also found in your gut.
Probiotics can also help with digestive tract infections, control inflammatory bowel disease, and boost your immune system. Many people use probiotics to help prevent diarrhea, gas, and cramps, which are mainly caused by antibiotics and other medications. If you are traveling and you happen to have "irregular bowel movements" it is always a good idea to spend some time on the go.
Taking a probiotic daily is a great strategy for anyone who doesn't eat foods high in probiotic content like yogurt, kefir, or sauerkraut, to name a few. Supplements can help you ensure that you are consuming enough probiotics to maintain a healthy digestive tract.
When choosing which probiotic supplement to buy, avoid the ones that make blanket claims and choose the one that lists the scientific names of the different bacterial cultures, e.g. B. Lactobacillus acidophilus. You also want to make sure that the label says that cultures are alive. Many brands don't have live cultures, which is not a good thing.
When purchasing such a supplement, you will find that different strains of bacteria tackle different conditions, and you will also find that the recommended doses vary between brands. So make sure you take them according to the directions given.
Supplementing with a multivitamin is pretty self-explanatory and should be a staple of your "supplement stack". Your main goal is to give your diet, which is already based on healthy whole foods, a boost and to secure reserves of vitamins and minerals. Taking a multivitamin is not a substitute for eating fruits and vegetables, but it does represent a kind of second line of defense. Statistics show that four out of five people do not get their daily needs for vitamins and minerals through their diet.
Get a multivitamin that has all of the nutrients your body needs but is not loaded with more than it can use. If you're a vegan, some multivitamins are vegan-friendly and are made from vegetable capsules that don't contain magnesium stearate.