Correct Nutrition and a healthy lifestyle that includes enough sleep should be sufficient to give most people the energy that they need for their basic daily activities. However, you need to go one step beyond to reach your body's maximum potential to lead a healthy lifestyle and fill certain gaps of nutrients which your daily nutrition cannot provide in optimum levels. It's not difficult to see why supplements, nowadays, are so popular. The public has a real desire for excellent health, but they are still in the dark about how to achieve it.
Once you know the key to enhanced performance in life, why wouldn't you want to follow that? With so many supplements advertised how can you know which ones are really worth it?
The first step towards reaching your goal is to first understand why your body needs these supplements.
Both Macronutrient & Micronutrient deficiencies form an important global health issue. Let's take a look at some of the most prominent deficiencies.
- 1. Iron deficiency:Iron deficiency is one of the most common nutrient deficiencies in the world, affecting more than 25% of people worldwide.
- 2. Calcium deficiency:More than 3.5 billion people are at risk of calcium deficiency and 90% of those at risk, are in Africa and Asia. In one of the longest and largest study from India, nutritional bone disease constituted 52% of the population.
- 3. Vitamin D deficiency:Study reports suggest that approximately 1 billion people worldwide are affected with vitamin-D deficiency and around 50% of the global population have vitamin D insufficiency.
- 4. Omega 3 deficiency:Much of the world's population exhibits low blood levels of the omega-3s EPA and DHA, according to a study published in the May 2016 issue of Progress in Lipid Research.
- 5. Protein deficiency:Indian diets are predominantly cereal-based, and 60 percent of protein is derived from cereals that have poor digestibility and quality. A study conducted across eight Indian cities found that 71 percent of individuals between the ages of 30 to 55 years suffer from poor muscle health.
❝Vitamins,minerals & other supplements are essential to helping your body develop and function as it should.They ensure that you are getting a measurable amount of essential nutrients and make up for the poor nutrient content of the many foods we eat. That's where supplements come in , providing you with the support your body needs to stay healthy❞
Here are the best supplements to have:
1] Calcium for bone & joint health
Calcium is the most abundant mineral in the body. Over 99% of the calcium in your body is stored in your bones and teeth . Your body needs calcium to build and maintain strong bones.
Bone Density: Calcium is very important for maintaining bone density i.e. the strength and rigidity, especially with declining age. After the age of 25-30 years, bones tend to lose their calcium and bone density drops. The natural loss of bone calcium can lead to Osteoporosis (porous bone)
Osteoporosis: A condition in which bone is highly brittle and can fracture even due to a mild impact. So prevention is very crucial as there is no cure to it. Not just for bones, Calcium is also very essential for Muscle contraction, maintaining tooth structure, activating clotting proteins, contraction of heart and smooth muscles and proper functioning of various enzymes and hormones. Calcium is best absorbed from milk, curd or Paneer. Unfortunately , they will never be taken alone but in combination with meals which will reduce calcium absorption. So supplementation is a dire need here.
Note: Only calcium with existing deficiency of Vitamin D & K can be harmful. Hence it requires vitamin D and vitamin K in the right balance to successfully carry out its vital functions.
Suggested Calcium stack: Calcium citrate malate + Vitamin D3 + Vitamin K2.
Multivitamins are an instant way to fulfill our everyday demands of nutrition and to get our daily servings of all our vitamins & minerals.We strive for a balance to increase wellness to deal with the stress, poor sleep, and dietary deficiencies that come from our body from a busy life. To fill our nutrient gaps, most of us have looked to the once-a-day multivitamin for help. Daily Immunity Multivitamins help in fighting diseases caused by bacteria, virus & toxins. The long-term benefits include stress reduction and building a stronger immune system. It is believed that multivitamin supplements can also reduce the risk of chronic diseases by compensating for poor eating habits.Benefits
- Boosts Immune system
- Improves brain function
- Maintains muscle strength
- Good for healthy hair & Skin
- Prevents deficiencies
Note:When drinking tea or coffee, avoid taking supplements or vitamins since the caffeine and tannins can inhibit your body from absorbing the nutrients.
Suggested stack: Select Multivitamins which have all the essential vitamins & minerals, and even more!
3] Omega-3 Fish Oil
Fish oil supplements give vital omega-3 fatty acids to the body, which are crucial for inflammation control. Omega-3 fatty acids are necessary fatty acids that human bodies cannot produce on their own and must be supplied from dietary sources. As a result, they must be supplemented.
For optimum cardiovascular, respiratory, immunological, and musculoskeletal health, adequate omega-3 levels are required. They've been found to lower blood pressure, maintain a healthy weight, boost immunological function, boost mood, and improve muscle and joint health. A 4:1 ratio of Omega 6 to Omega 3 is ideal. However, if we look at our usual diet, it looks like this: 25:1.Functions of Omega 3
- Increases Insulin sensitivity
- Anti inflammatory
- Improves immune response
- Helps in Kidney function & water response
- Improved cell function & growth
Note: Avoid keeping pre - and post workout.
Suggested Fish Oil stack: 180mg EPA + 120mg DHA
4] Whey Protein
Whey protein is a highly beneficial approach to increase your protein intake throughout the day. It's a high-quality protein source that the human body can absorb and use effectively. Protein is the ONLY nutrient that can repair muscles.
Did you know? Whey has the highest BV value which makes it the fastest digesting source of protein. There’s a huge stigma when it comes to whey protein that it is only meant to be taken by athletes and not for the general public. This couldn't be more far from the truth as we all need to meet our daily protein requirements and Whey protein acts as a great supplement source to do so.Unique benefits of Whey
- Reaches muscles faster than other protein sources
- Richest source of BCAA
- Boosts immune system
- Contains many growth factors that support muscle growth
- Contains calcium
Note:Can be taken with 200ml water post workout or with milk any other time of the day.
Suggested Supplement: Whey protein isolate, Whey protein Hydrolysate.
5] Pre & Pro-Biotics
Prebiotics and probiotics both support the body in building and maintaining a healthy colony of bacteria and other microorganisms, which supports the gut and aids digestion. By supplying food and creating an environment in which good bacteria can thrive, these food components contribute to the growth of beneficial bacteria.
Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut microbiota healthy.Benefits
- Prevents constipation
- Improves absorption of nutrients
- Helps reduce cholesterol
- Prevents obesity
- Improves Gut health
Note: It is important to keep in mind that this supplement should be taken at specific doses that vary from individual to individual.
Suggested stack: Pre + Probiotics 30 Billion 14 Strains live cultures.
A person can be lacking in practically every nutrient. B12, iron, vitamin D, and calcium insufficiency are among the most frequent. Children, young women, the elderly, vegetarians, and vegans appear to be the most vulnerable to a variety of deficiencies. Correct nutrition, which includes full, nutrient-dense foods, is the best strategy to avoid deficiencies. Supplements, on the other hand, have become increasingly more important since deficiencies in all humans have become more widespread.
Before you go out and buy a bunch of supplements that promise to make you fit, do your research. Now that you've read this blog with an open mind, consider the following supplements, which are backed by scientific data and frequently asked about when it comes to increasing fitness.
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