When you mention the word supplement some people think about protein shakes, creatine and bodybuilding but supplication can be used in everyday life.
It doesn’t matter if you think you’re an average Joe, weekend warrior or an elite athlete you may need to consider taking some form of supplements.
Supplements may not be the best solution but due to our hectic lifestyles, and some people’s food choices, we may need to boost our daily intake of nutrition through other means.
I was listening to a podcast the other day and the guest speaker, Robert Yang a performance nutrition coach and strength coach, was speaking all things nutrition including supplement intake.
Robert Yang said he has five go to supplements that he recommends people should at least consider.
1. Multi Vitamin
Taking a multi vitamin means you are meeting your vitamin and mineral daily intake. There are any number of multi vitamins out there but do your research and just because it’s cheap doesn’t mean it’s value for money. I take a multi vitamin which recommends that I take it three times a day as you deplete your stores as the hours pass.
2. Vitamin D
As well as a multi vit you may need to consider taking a Vitamin D supplement. Vitamin D is important for the development of healthy bone, muscles and teeth and low levels are linked to illnesses including rickets in children and osteoporosis in adults. With the limited sun light available to us during Autumn and Winter you may find that you need to keep an eye on your Vitamin D intake.
Robert Yang said that if you were to choose one supplement this would be it. Probiotic will help build a strong immune system and he suggested that people with gas or bloating may benefit most from a probiotic.
He also said that you should take a probiotic that has a minimum of 20 Billion CFU (Colony Forming Unit) and even higher if you have a low immune system or recovering from a flu.
4. Fish oils
Some people find it hard to get fish oils into their diets. There are many health benefits of fish oils including healthy joints and reduction of inflammation.
As well as this it is great for lowering stress levels. Yang recommended that people who have a lot of stress in their life need to keep up on the fish oil supplements – anything from one to three grams per day, even up to six in some cases.
This one surprised me the most. Magnesium is used for over 350 processes in the body. Among many benefits Magnesium helps to calm the nervous system down and plays a huge role in sporting performance.
Firstly it helps start ATP production, a bit like a spark plug which helps starts your car; you need magnesium to help start your energy source.
It also helps rebuild and speed up recovery. Signs that you are deficient in magnesium include cramping of the calves, stomach, arms or twitching and if you are always craving chocolate it could be a sign that you need more magnesium in your diet.
We would all love to get our nutritional intake from natural food but sometimes that just isn’t possible. What I would say is that you should never rely solely on supplements to meet your daily intake. Look at them more as topping up what you have already get through your diet.