The 5 Best Health Supplements
Benefits and side effects
In a perfect world, you're eating a wide range of healthy foods that will provide all the nutrients you need.
Then life happens, you don't sleep enough, you're stressed, and you end up eating processed foods.
Therefore, you may have micronutrients (vitamin and mineral) deficiencies, especially if you train regularly and if you don't eat a balanced diet.
Dietary supplements are not necessary, but they can be beneficial to your health if you use them right.
For best results, it's recommended to follow dosage recommendations on the labels.
Here are the top 5 supplements that can improve your health:
The most common vitamin deficiencies in the diet are folate, B6, B12, and E.
Then minerals such as, calcium, iron, and zinc can be low for some people.
Having these deficiencies can make you feel weak and tired.
The goal of a multivitamin is to provide you all the vitamins and minerals that you may not be getting from foods alone.
This can help:
- improve training performance
- maintain normal cognitive function
- enhance well-being
- decrease perceived mental and physical fatigue
- favorite positive mood
Multivitamin taken in large quantity can lead to increased urination, confusion and muscle weakness.
You should talk to a physician before using a multivitamin.
A multivitamin can provide you all the vitamins and minerals that you may lack from your diet.
Omega-3 has many health benefits, it keeps your heart, skin, brain and joints healthy.
It's highly available in certain types of fish, and it can also be found in lower amount in nuts and seeds.
Try adding more fish and nuts to your diet, and consider taking a fish oil supplement or another omega-3 supplement.
Over consuming fish oil may cause side effects including bad breath, heartburn and nausea.
Omega-3 is good for your heart, skin, joints and brain. Add more fish and nuts to your diets and consider taking a fish oil supplement.
We previously discussed how probiotics can have a positive impact on your gut health.
A healthy gut microbiome is important for your digestive system, but it also plays a major role in your mental health.
Studies have shown that probiotic supplements can improve anxiety, depression and other mental health disorders.
Magnesium is a required mineral for you to stay healthy.
It's an important element of energy production, protein synthesis, brain function, bone health and more.
It can also help you get a good night's of sleep.
Magnesium can be found in:
- chinook salmon
- nuts
- seeds
- spinach
- quinoa
- whole grains
- avocado
While it's available in some healthy foods and most multivitamins, it can be very common to have magnesium deficiencies.
Research has shown that more than half of American adults don’t meet the recommended daily intake.
There are many forms of magnesium available.
Therefore, it's important to choose the right magnesium supplement, so it can be absorbed by your body.
Too much magnesium is rare, but it can cause diarrhea, nausea and other side effects.
Magnesium supplementation can improve your sleep, constipation, and muscle cramps.
Ashwagandha is ancient medicinal herb, also known as the Indian ginseng.
Ashwagandha has many health benefits:
- Help reduce stress and anxiety
- Boosts fertility
- Strengthen immune system
- Improve sleep
It's also been clinically used for patients who experienced brain strokes and lunge cancers.
Large doses of ashwagandha may cause diarrhea and vomiting.
Ashwagandha has many health benefits. It can be a simple and effective way to improve your health.
I tend to eat pretty healthy, but there are some days when I don't have a well-balanced diet.
Therefore, I have a small stack of dietary supplements that work well for me.
I will give you my list of supplements that are relevant to this article:
- Men's most complete multi, webber naturals
- Triple strength Omega-3, webber naturals
- Magnesium glycinate, douglas laboratories
Dietary supplements are not likely to be necessary if you have healthy and well-balanced diet.
However, they can have many health benefits if you use them right.
Talk to a specialist and find out what supplements you may want to consider.
Frequently Asked Questions
Multivitamins can help fill nutritional gaps in your diet, improving training performance, cognitive function, and overall well-being. They can also help decrease mental and physical fatigue. However, it's important to consult a physician before starting any supplement regimen.
While fish oil supplements are beneficial for heart, skin, brain, and joint health, overconsumption can lead to side effects such as bad breath, heartburn, and nausea. It's important to follow dosage recommendations on the label.
Probiotics support a healthy gut microbiome, which is crucial for digestive health and can positively impact mental health by reducing symptoms of anxiety and depression. For more on gut health, check out Improve Your Gut Health and Achieve Your Fitness Goals.
Magnesium plays a key role in energy production, protein synthesis, brain function, and bone health. It can also aid in improving sleep quality. Foods like nuts, seeds, and spinach are rich in magnesium.
Consuming multivitamins in excessive amounts can lead to increased urination, confusion, and muscle weakness. It's essential to stick to recommended dosages and consult a healthcare provider if unsure.
Dietary supplements should not replace a balanced diet but can help fill nutritional gaps when needed. It's crucial to focus on a diet rich in diverse, whole foods for optimal health.
For detailed insights into the benefits of omega-3 supplements, you can read What are the health and fitness benefits of Omega-3?.