The 10 Best Supplements.....according to livestrong....SMMFH
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BelovedAfeni
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1. Fish Oil
Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.
2. Vitamin D
Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.
3. Whey Protein
Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of ? and you’ve got a perfect on-the-go meal that takes 60 seconds to make.
4. Greens Products
While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.
5. Probiotics
Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.
6. Turmeric (Curcumin)
6.Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.
7. Cinnamon
Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the a##urance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and ca##ia cinnamon – and most benefits have been linked to the ca##ia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.
8. Psyillium
Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.
9. Creatine
This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.
10. Beta Alanine
β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.
Fish oil is known for delivering omega-3’s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3’s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3’s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.
2. Vitamin D
Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.
3. Whey Protein
Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of ? and you’ve got a perfect on-the-go meal that takes 60 seconds to make.
4. Greens Products
While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.
5. Probiotics
Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.
6. Turmeric (Curcumin)
6.Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.
7. Cinnamon
Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the a##urance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and ca##ia cinnamon – and most benefits have been linked to the ca##ia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.
8. Psyillium
Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.
9. Creatine
This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.
10. Beta Alanine
β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.
Comments
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solid list, but i wouldn't go out of my way for #5-8, but #8 does come in handy when you're cutting fat and limiting sugar.
The rest are staples. As far as #2, go for Vitamin D3 tho. -
i use 2 out of the 10
SMMFH
got to step it up -
Well if Milk actually provided actual vitamin D then I wouldn't be taking vitamin d pills for vitamin d deficiency. A lot of these foods do not provide the actual nutrients they are suppose to or labeled as.
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amenhotepiv wrote: »i use 2 out of the 10
SMMFH
got to step it up
Supplement industry is nonsense b. Don't buy the lies -
amenhotepiv wrote: »i use 2 out of the 10
SMMFH
got to step it up
Supplement industry is nonsense b. Don't buy the lies
You know I do believe that some supplements does work for different ailments in the body but I think the key to taking them is researching what your taking before you buy/take supplement and if it said supplement does work for you then don't over do it either.
I actually bought some vitamin C supplements towards the end of winter/early spring b/c I had sinus allergies real bad that wouldn't go away. I got tired of taking the nasal spray that was prescribed for me b/c it wasn't doing anything but making the problem worse. I just so happen to go into a vitamin world store one weekend and ask for something for my sinus issues. The dude that work there recommended vitamin C to me. I went home read up on it decided to try it and I took a pill for about a week and my sinus was cleared up.
Now stuff like creatine/protein the stuff they sell at GNC I'm not going near. I was watching the news one night and they had a guy in the army that was using that stuff and he died from it. I believe he had a heart attack or allergic reaction off of it. -
willhustle wrote: »amenhotepiv wrote: »i use 2 out of the 10
SMMFH
got to step it up
Supplement industry is nonsense b. Don't buy the lies
You know I do believe that some supplements does work for different ailments in the body but I think the key to taking them is researching what your taking before you buy/take supplement and if it said supplement does work for you then don't over do it either.
I actually bought some vitamin C supplements towards the end of winter/early spring b/c I had sinus allergies real bad that wouldn't go away. I got tired of taking the nasal spray that was prescribed for me b/c it wasn't doing anything but making the problem worse. I just so happen to go into a vitamin world store one weekend and ask for something for my sinus issues. The dude that work there recommended vitamin C to me. I went home read up on it decided to try it and I took a pill for about a week and my sinus was cleared up.
Now stuff like creatine/protein the stuff they sell at GNC I'm not going near. I was watching the news one night and they had a guy in the army that was using that stuff and he died from it. I believe he had a heart attack or allergic reaction off of it.
Vitamin C is great. It will help keep your resistance up. Plus Vit C is a water soluble vitamin, indirectly meaning you can sweat/? it out. If you sweat a lot during your lifting workouts you'll need to take in more than the daily recommendations. I do. I always drink a bottle of OJ while I workout. Vit C, Potassium, and carbs. Better than Gatorade. Since I started making sure I get all of my micronutrients in, I haven't been sick (cold, flu, etc) in years. -
I just use Whey Protein. Tried Creatine before, but either made me nauseated or gave me the runs all day, so I stopped using it.
-
willhustle wrote: »amenhotepiv wrote: »i use 2 out of the 10
SMMFH
got to step it up
Supplement industry is nonsense b. Don't buy the lies
You know I do believe that some supplements does work for different ailments in the body but I think the key to taking them is researching what your taking before you buy/take supplement and if it said supplement does work for you then don't over do it either.
I actually bought some vitamin C supplements towards the end of winter/early spring b/c I had sinus allergies real bad that wouldn't go away. I got tired of taking the nasal spray that was prescribed for me b/c it wasn't doing anything but making the problem worse. I just so happen to go into a vitamin world store one weekend and ask for something for my sinus issues. The dude that work there recommended vitamin C to me. I went home read up on it decided to try it and I took a pill for about a week and my sinus was cleared up.
Now stuff like creatine/protein the stuff they sell at GNC I'm not going near. I was watching the news one night and they had a guy in the army that was using that stuff and he died from it. I believe he had a heart attack or allergic reaction off of it.
Ay he lost from the getgo if he's allergic to those things theyre naturally occuring in the body -
I use tumeric and vitamin d drops
