Basic Supplements Everyone Should Take

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Basic Supplements Everyone Should Take

 

Three Supplements Everyone Should Take:

 

There’s no doubt that there are a lot of supplements out there in this world, which at times can be overwhelming. I’am here to help you!

 

There is THREE supplements the individual who exercises regularly should be taking regardless of what you choose to do for your choice of working out.

 

Multi-Vitamin:

The formula of any good multi vitamin is lead by the four fat-soluble vitamins- vitamin A, Vitamin D, Vitamin E and Vitamin K (Fat soluble means vitamins that get absorbed when dietary fat is present in your body), and two other water-soluble vitamins: Vitamin C and the B complex. These essential vitamins help facilitate countless bodily processes, all of which help keep things in your body running smoothly. While one can get most of these vitamins from certain foods you would have to eat an awful lot of those said foods to get a beneficial dose, which is why a multi-vitamin supplement can be useful to anyone.

A multivitamin is easily one of the three products everyone should be taking no matter their goal. There are MANY different kinds of multivitamin products out there today. So which one is the right one for you you ask? A lot of Multivitamins have a very similar profile of the vitamins and minerals contained in them, the biggest difference is the dosage of each and every vitamin and mineral. Something to keep in mind though, if you do exercise 1-2 days a week you'll want a multivitamin product that has more than 100% of the daily value of most of the vitamins and minerals since your body will be breaking down the vitamins and minerals as your working out and continuing to recover on your off time from your workouts.

Fish Oil-

Fish oil" refers to a solution of fatty acids where the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are dominant. Typical fish oil can contain small amounts of other omega-3 fatty acids, usually DPA and fatty acids that don't belong to the omega-3 category. Fish oil contains omega-3 fatty acids which occur naturally in seafood but like multivitamins to get the proper dose of omega-3’s you’d have to eat an uncomfortable amount of seafood.

One of the biggest benefits of supplementing with fish oil is the anti-inflammatory benefits. Those of you with any type of arthritis or any other condition/disease relating to inflammation will strongly benefit from consuming fish oil. If you have arthritis or any type of inflammatory condition/disease don’t change your use of prescribed medications without consulting your healthcare provider.

Along with being a very good anti-inflammatory fish oil has been shown to help with lowering blood pressure, reducing triglyceride levels and cholesterol levels.

There are TWO different forms of fish oil supplements and they are Triglyceride and Ethyl Ester forms.

First, a primer on what exactly those forms are! Triglycerides are a molecular form common to almost ALL plant and animal species: a glycerol backbone with three fatty acids (in the case of fish oils, EPA and DHA) attached to them. For example the “stuff” of human adipose tissue (fat) is triglycerides to put it into perspective. Ethyl Esters, on the other hand LACK a glycerol backbone- they are a single fatty acid molecule attached to an ethanol molecule, unlike triglycerides ethyl esters are not a natural molecular form and formed solely by chemical synthesis.

To put it simply triglyceride form is fish oil supplements are far superior and when choosing a fish oil supplement you should always try and take a triglyceride form if possible. 98% of fish oil bottles will state on the bottle which form their fish oil is.

Creatine:

Creatine is by far the most studied supplement in the industry, it comes in many forms but creatine monohydrate is the most studied and beneficial form. Creatine often gets a bad rap sadly. Let’s cut to the chase, despite what you have heard about creatine it IS safe to take. You want to be sure to drink PLENTY of water. Creatine works by pulling water into your muscles so you will notice being a little more thirsty when taking creatine which is why you want to ensure you’re drinking plenty of water.

Through a number of enzymatic and cellular steps, creatine is first metabolized into a compound phosphocreatine and eventually into a compound known as ATP (adenosine triphosphate), which is the “energy source” of the human body. Taking creatine over extended period of time has been linked to a wide-range of benefits including: Cell volumization, increased delivery of plasma (blood) nutrients to the cell, increase in skeletal muscle total mass, protein synthesis, decrease in muscular fatigue and increased endurance.

here's no doubt about it that there is ALOT of different supplements out there in this industry today. Within this article we will list what three supplements everyone should be taking. No matter the goal, heck you don't even have to be a workout fanatic to see benefit from these products.

 

Product #1: Multivitamin

The World Health Organization has estimated that more than 2 billion people worldwide experience deficiencies in the intake of essential vitamins and minerals.

Studies show supplementing with a multivitamin can decrease an individuals deficiencies by up to 75%.

A multivitamin is easily one of the three products everyone should be taking no matter their goal. There is MANY different kinds of multivitamin products out there today. So which one is the right one for you you ask? A lot of Multivitamins have a very similar profile of the vitamins and minerals contained in them, biggest difference is the dosage of each and every vitamin and mineral. Something to keep in mind though, if you do exercise ever 1-2 days a week you'll want a multivitamin product that has more than 100% of the daily value of most of the vitamins and minerals since your body will be breaking down the vitamins and minerals as your working out and continuing to recover on your off time from your workouts.

Check out the vitmains and minerals tab on our site to find a well dosed multivtamin to help you!

Product #2: Fish oil

"Fish oil" refers to a solution of fatty acids where the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are dominant. Typical fish oil can contain small amounts of other omega-3 fatty acids, usually DPA and fatty acids that don't belong to the omega-3 category.

Fish oil contains omega-3 fatty acids which occurs naturally in seafood. It has so many benefits the list is too long to list on this one article but we will go over main key points.

Studies show that taking a fish oil supplement has a reduced risk of cognitive decline, which is why it is very common for elderly people to take a fish oil supplement.

One of the biggest benefits of supplementing with fish oil is the anti-inflammatory benefits. Those of you with any type of arthritis or any other condition/disease relating to inflammation will strongly benefit from consuming fish oil. If you have arthritis or any type of inflammatory condition/disease don’t change your use of prescribed medications without consulting your health care provider.

Go to the Vitamin/Mineral tab on our site to check out the fish oil options we have!

 

Product #3: Protein 

There's no doubt about it that protein plays a very important role in the body. It's in charge of repairing all cells and muscles within your body. Which is important for all of you trying to achieving fitness goals even weight loss! 

There is many sources of protein out there in this industury. Whey protein being the most common and popular. If you do not have a dairy sensitivity whey protein is the best choice. Now there is many choices within the whey protein category which I will dive into in another article but here is a few that are most commonly supplemented with; Whey Protein Isolate, Whey Protein Concentrate, Whey Protein Hydroslate. 

According to studies the reccomended optimal protein intake for an individual that regularly exercises is a minimum of 1g per pound of bodyweight (Example: Little Jimmy is 200 pounds and workouts out regularly so he would need a minimum of 200g of protein).

Check out the protein tab on our website and see all of our options for protein supplements!

References:

“Omega-3 Supplements: In Depth.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 8 May 2018, nccih.nih.gov/health/omega3/introduction.htm#hed5.

Blumberg, Jeffrey B, et al. “The Evolving Role of Multivitamin/Multimineral Supplement Use among Adults in the Age of Personalized Nutrition.” Nutrients, MDPI, 22 Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5852824/.

Examine.com. “Fish Oil: Summary of Scientific Research.” Examine.com, 18 Sept. 2019, examine.com/supplements/fish-oil/.

 

Wu, Guoyao. “Dietary Protein Intake and Human Health.” Food & Function, U.S. National Library of Medicine, Mar. 2016, www.ncbi.nlm.nih.gov/pubmed/26797090.

 

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  • Jesse Westover