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(This is a Guest post written by The Refusal of Mediocrity with their top 5 supplements everyone should take.)
The market is awash with an array of products touting all sorts of benefits. Let us help you weed through the nonsense and narrow down the most worthwhile daily supplements.
Top 5 supplements everyone should take: Overview
- Vitamin D3 and K2
- Fish Oil
- Digestive Enzymes/Probiotics
A well-dosed multivitamin is key for getting a full spectrum of vitamins and minerals. Not all products are made equal, so it’s essential to ensure that the ingredients are not underdosed. As a baseline, we recommend checking that the minerals are chelated, increasing absorption and bioavailability.
Products such as Reflex’s Nexgen Pro give athletes and performance-based individuals an excellent array of vitamins and minerals in easy to take capsule forms.
The combination of ingredients in these products has significant benefits to mood, cognitive function, anxiety and energy levels. Multivitamins are an excellent choice for those looking for a simple all in one solution to increase overall health and performance. The combination of the others listed below will boost that further. But for those that wish for simplicity, you can’t go wrong with a well-dosed multi-product.
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There are numerous studies on Curcumin that show impressive health benefits across the board. Curcumin is a potent anti-inflammatory making it an excellent choice for joint pain which can flair up as a result of chronic inflammation.
On the subject of joint issues, Curcumin also has carried over to the treatment of osteoarthritis. Increasing movement function and giving pain relief, a benefit particularly beneficial to the elderly population. This supplement is not very well absorbed by the body by itself, therefore it requires an additional compound to increase its bioavailability. This compound is piperine, found in black pepper.
Look for curcumin supplements that include piperine to ensure you are receiving the maximum benefit.
Vitamin D3 and K2
For those of us the northern hemisphere, the reality of seeing the sun year-round is a rarity. That, unfortunately, means our vitamin D levels are dropping, and with our increased frequenting of indoor areas our levels are only diminishing further.
Vitamin D3 has strong links with mental health. Vitamin D3 plays a critical role in the human body. Laying a foundation for both bone health and strength through the regulation of calcium and phosphorous levels in the blood. K2 plays a synergistic role with D3, improving mineral absorption. Even though vitamin D supplies calcium to the body it isn’t very good at shuttling it to where it is required.
Using the protein osteocalcin, K2 has the ability to utilise this calcium influx from D3 by allowing it to accumulate in bones where it will have the most benefit. Ingesting D3 alone can lead to increased calcium deposits in blood vessels It is therefore very important to ensure that K2 is taken too. Artery and blood vessel calcification are known to be a cause of heart disease, take care to know what harms and what heals!
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Omega 3’s, also known as Omega 3 fatty acids are a polyunsaturated fat not produced by the human body. With benefits including anti-inflammation, reduced cortisol and increased insulin sensitivity, there’s plenty to like about omega 3’s.
Improved management of insulin helps shuttle vital nutrients to muscle cells, evoking a more prominent anabolic response. Particularly in those of you training for muscular hypertrophy. With a properly structured training and nutrition regime, supplementing with omega 3 has shown to boost muscle mass. Whilst also increasing the rate of fat burn via increased metabolic function and protein synthesis.
Test subjects across the board have shown consistent results when it comes to the reduction of body fat, another impressive benefit. The most famous source of omega 3 is oily fish, and rightly so. Fish such as mackerel contains over 1g of omega 3 per 3oz, a healthy return. Organic meats including beef are also excellent sources, as are olive oil and walnuts. As a guideline, 2-4g daily is recommended Though this is dependent on how much omega 3 you are getting elsewhere in your diet.
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Gut health is often overlooked. But efficient digestion of food is needed to ensure the maximum amount of nutrients are absorbed. Signs of a poorly functioning gut include bloating, low energy and acid reflux. Low stomach acid levels are also very common in the modern era with our ever-increasing stress and inflammation levels.
Thankfully digestive enzymes and probiotics can improve stomach acid levels, easing the digestive process and reducing the discomfort that comes from indigestion and bloating. If you experience any of the symptoms listed take a look at digestive enzyme consumption around meals.
As always, please check with your doctor prior to adding these or any other supplements to your diet.
Yours in health,
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