As you age or have certain illnesses you may need to take extra vitamins and supplements to keep your body in good condition. Certain dietary supplements are proven to help. For example, calcium and vitamin D can lower bone loss and fractures. There are other supplements for specific reasons such as fitness and bodybuilding supplements, heart health supplements, etc.
Top 4 Health Supplements:
- Fish Oil
These supplements are great to take for everyday health and illness prevention.
- Creatine will help improve energy and muscle mass.
- Curcumin is a great anti-inflammatory and has many other benefits.
- Fish oil is good for improving cholesterol profile and heart health.
- A multivitamin is useful for hitting your daily macronutrient targets.
Creatine is the most common supplement for improving performance and muscle strength.
Studies done on Creatine show that it can help increase muscle mass, strength and exercise performance.
Creatine also provides additional benefits, such as protecting against neurological disease and heart disease.
Some people believe that creatine may be unsafe and has side effects, however, these claims are not supported by scientific evidence.
And actually, creatine is one of the most tested dietary supplement and has a great safety profile.
Curcumin is found inside turmeric, it is the spice that gives curry its yellow colour.
Turmeric has been used in India traditionally for thousands of years as a spice and also a medicinal herb.
Recently, science has started to study and back up the claims of what Indians have known for a long time, which is that turmeric really does contain compounds with medicinal properties.
These compounds which are found in turmeric are called curcuminoids, the most important and effective of these Curcuminoidsis called curcumin.
Curcumin is the main active ingredient in turmeric.
Curcumin has potent anti-inflammatory effects and is a very strong antioxidant, these effects are great for promoting overall health.
However, the curcumin content of turmeric is not that high – around 3%curcuminby weight.
Most studies on this spice are using turmeric extracts that contain mostly the curcumin itself, with the dosages around 500-1000mg per day.
You would have to consume a lot of turmerics to reach these levels.
Therefore, if you want to experience the full effects and benefits of curcumin, you need to take a supplement that contains significant amounts of extracted curcumin.
However, curcumin is poorly absorbed into the bloodstream.
It is more effective to consume black pepper with it, which contains a compound called piperine, this enhances the absorption of curcumin by around 2,000%.
It is also fat-soluble, so it may help to take it with a fat-rich meal.
Fish oil is the fat or fatty oil that’s extracted from fish tissue.
It usually comes from oily fish, such as herring, tuna, anchovies, or mackerel.
However, fish oil is also sometimes made from the liver of other fish, such as cod liver oil.
It’s recommended to eat 1–2 portions of fish per week.
This is because the omega-3 fatty acids found in fish and its oils provide many health benefits.
However, if you don’t eat fish, fish oil supplements can help you meet your omega-3 requirements to get the same benefits.
Around 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats.
Fish oil also contains some vitamins such as vitamins A and D.
It’s also important to note that the type of omega 3found in fish oil has greater effectiveness than the omega-3 found in some other plant sources.
The main omega-3 types in fish oil are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 in plant sources is mainly alpha-linolenic acid (ALA). Although ALA is an essential fatty acid, EPA and DHA have many more health benefits.
You can read more here about fish oil.
A good multivitamin is a great supplement to take for general health and well-being.
It will help you meet your daily requirements for micronutrients such as vitamins and minerals.
This will help you prevent disease and deficiencies.
However, if you have a specific nutrient deficiency, such as an iron deficiency, it’s best to supplement with that specific nutrient.
Multivitamins pack many nutrients, most of which you won’t need – so be careful not to take too much.
Additionally, you shouldn’t take a multivitamin to fix a poor diet.
Eating a balanced diet of fresh, whole foods, containing fish, vegetables and fruit are much more likely to ensure good health over the long term.
In summary, these are our top 4 recommendations for overall health supplements. You should be careful not to overdose on micronutrients or take too much of anything.