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
nut butter 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)
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 assurance 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 cassia
cinnamon – and most benefits have been linked to the cassia 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.
1. Fish Oil
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