Diet is key to get vitamins and minerals, but sometimes you might be deficient in some areas. Best supplements & vitamins help the body to fulfill that gap. Ensure that the supplements are taken in addition to a healthy diet.
“A supplement will generally provide 100 percent of the daily recommended allowance for all vitamins and minerals,” Kris-Etherton said. “Therefore, many nutritionists will agree that a supplement is OK if nutrient needs are not being met by a healthy food-based diet.”
Here is a list of supplements that are scientifically proven to make you fit and healthy
1. Multi Vitamins
Multivitamins are a combination of various different vitamins and minerals obtained from food sources. Their consumption on a daily basis can help you give a nutritional boost naturally. Supplements & multivitamins are the instant method to fulfill everyday body nutrition requirements.
Multivitamin carries various vitamins along with minerals. There are thirteen vitamins and sixteen minerals that a human body needs to grow healthy. Multivitamins also contain other ingredients like amino acids, herbs, and fatty acids.
Benefits of Multivitamins:
- Increased energy levels
- Healthy heart
- Eye health
- Improves brain function
- Reduce stress
- Healthy hairs
- Reduces risk of cancer
2. Branch Chain Amino Acids (BCAAs)
Branch-chain amino acids consist of
- Leucine
- Isoleucine
- valine
These play an important role in protein synthesis and glucose uptake to cells. Amino acids serve important functions post-exercise and overall muscle recovery. According to The Journal of Sports Medicine and Physical Fitness, “BCAA supplementation may reduce the muscle damage associated with endurance exercise.” and further research suggested that BCAA is a useful supplement for muscle recovery and immune regulation in sports.
3. Fish Oil
Fatty fish consist of docosahexenoic acid(DHA), and eicosapentaenoic acid(EPA). Both are omega-3 fatty acids. Omega-3 fats decrease the risk of heart diseases. Studies also suggest that there is a neuromuscular improvement for endurance athletes with fish oil supplementation. – The Journal of International Society of Sports Nutrition
4. Creatine
Creatine is a widely used supplement. It enhances muscle building and strength. Creatine is responsible for supplying energy to cells. It also keeps cellular functions in balance. Creatine is found in dairy products and food like meat and eggs. According to Molecular and Celluar Biochemistry, “although not all studies report significant results, the preponderance of scientific evidence indicates that creatine supplementation appears to be a generally effective nutritional ergogenic aid for a variety of exercise tasks in a number of athletic and clinical populations.”
5. Vitamin D
Vitamin D is the sunshine Vitamin. It can be made when the body is exposed to sunlight naturally. Over 50,000 chemical reactions in your body function with the help of vitamin D in your blood. The Vitamin contributes to
- Bone strength
- Heart strength
- Cancer prevention
- Immune system betterment
Vitamin D deficiency is a major problem worldwide. It is essential to include a vitamin D source in your diet to maintain optimal health and fitness.
Caution:
Here are few tips to keep in mind before including supplements in your diet
- Supplements are not a replacement for a healthy diet. They are add ons
- Overdose of supplements might be harmful
- Consult your doctor for proper supplements usage
- Make sure to get a full-body checkup before opting for supplements