Top Five Supplements Everyone Should Take
Chances are, if you are interested in optimising body composition and living a healthy life, you are open to supplementation. Even if you eat a varied diet filled with an abundance of whole foods, there are certain nutrients you probably lack.
To combat high inflammation, try a high-EPA concentration fish oil.
To promote cognition and brain health, choose a high-DHA concentration fish oil.
For body composition, get a combination of EPA and DHA in a 3:2 ratio.
The large use of pesticides and herbicides on crops significantly lowers nutritional quality.
Modern day farming practices mean the production of high yield crops depletes the soil of micronutrients.
Prescription drug use drastically depletes nutrient levels. Simply taking an oral birth control can sap your body of much needed nutrients including CoQ10, DHEA, folic acid, magnesium, tryptophan, tyrosine, vitamins B2, B6, B12, C, and E, and zinc. That’s just the tip of the iceberg. Here is a list of drugs that diminish nutrient levels in the body.
Chronic stress depletes vitamins and minerals at an accelerated rate. High levels of cortisol and adrenaline increase the use and excretion of vitamins such as A, C, D, E, K, B complex, and minerals including magnesium, calcium, phosphorous, chromium, selenium, zinc, and potassium.
Virtually every vitamin and mineral is involved in energy production and carbohydrate metabolism.
Vitamin D is a key player in achieving optimal body composition by supporting metabolic rate and preventing fat infiltration into muscle.
A healthy vitamin D level is necessary for a robust immune system. It’s also protective against musculoskeletal injuries and fractures.
It is associated with muscular strength and power. For example, a recent study found that overweight adults who took vitamin D in conjunction with a strength training program increased their explosive power significantly more than a group that didn’t take vitamin D.
The likelihood of having depression and other brain/mood disorders is significantly higher in vitamin D-deficient individuals, most likely because vitamin D enhances the metabolic processes in brain neurons, protecting the brain from oxidative degeneration.
Vitamin D has been linked with fighting numerous cancers including lung, breast, colon, and prostate. In the case of lung cancer, supplementing with vitamin D may help offset elevated levels of an enzyme that is associated the development of aggressive lung cancer tumors.
Magnesium has a calming effect on the nervous system, making it critical for stress management and restful sleep.
Serotonin, the brain chemical that elevates mood, is dependent on magnesium. Most anti-depressant drugs try to improve serotonin levels, but getting your magnesium up is natural and may be just as effective since it solves multiple problems at once.
Best known as the mineral of insulin sensitivity, magnesium is key for healthy blood sugar levels. During episodes of high blood sugar, the kidneys are unable to retain magnesium, creating a downward spiral of magnesium deficiency and progression into diabetes.
Lack of magnesium sends the nervous system into overdrive, leading to high blood pressure and overwhelming stress.
Exercise increases magnesium needs by 10 to 20 percent—partly due to high sweat levels and partly due to its role in stress management, fighting inflammation, and allowing the body to clear cortisol.
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