Although supplements are good for everyone, you should have individual recommendations according to your goals and health issues. Be careful which brands you purchase because the United States does not closely regulate supplements. You should also talk to your physician to ensure the supplement is safe for your medications and health conditions.
B Complex
B vitamins are important for processing and converting sugar and protein into energy and producing and repairing cells. This includes thiamin, niacin, B6, folic acid, riboflavin, pantothenic acid, B12 and biotin. A published study showed active people and athletes lacking in B vitamins have a reduced ability to build and repair muscle and might not perform high-intensity exercises well. Your body can absorb methylated types of B vitamins better.
Vitamin D
According to studies, there is a strong association between vitamin D deficiency and the risk of heart disease. John Hopkins recently conducted an analysis of health records and survey responses for over 10,000 adult Americans for almost 20 years. A link was established between exercise and adequate levels of vitamin D to decrease the risk of stroke and heart attack.
Ashwagandha
This herb is an adaptogen and can help your body adapt to stress. The actions of the herb are according to what your body requires and helps to provide balance. Adaptogens provide energy when you are tired and offer calm when you become anxious. Adaptogens center you without disrupting your biological function. Your ability to cope and respond to whatever is occurring is increased.
This is important when you are stressed. A study was conducted regarding ashwagandha and people suffering from chronic stress. The participants using ashwagandha capsules two times per day for 60 days had significantly lower cortisol and stress levels when compared to the placebo group.
Turmeric
Turmeric is a popular supplement and a bright yellow spice. The supplement contains the powerful antioxidant and anti-inflammatory compound curcumin. Research has suggested there is a potential for the treatment of numerous health conditions. A study was conducted with patients suffering from osteoarthritis in the knee or knees. The participants taking a formulation of turmeric for 90 days reduced stiffness and pain by 58 percent.
Turmeric contains curcumin shown to relieve IBD or inflammatory bowel disease symptoms. In a study of ulcerative colitis, the participants taking medication and curcumin experienced significant relief in comparison to those taking medication and a placebo. Data analysis of curcumin for IBD studies also revealed a potential for adjunct therapy.
L-Theanine
L-Theanine is also a brain supplement and found in green and black tea. By itself, L-theanine can induce a relaxed alertness state. When used with caffeine, the synergistic effect improves your reaction time and memory. The best part is it can simultaneously help you focus and relax. One systematic review showed L-theanine increases attention and decreases anxiety at the same time.
Fish Oil
Omega-3 fatty acids such as fish oil contain DHA and EPA. This helps both neurological function and repair while decreasing inflammation and bad cholesterol. These fatty acids also help depression. The standard dosage for the combination of DHA and EPA is 2000 mg. If you are preparing for surgery or taking blood thinners, you need to know fish oil can thin your blood.
Anti-Oxidants
Numerous anti-oxidants can help repair daily cellular wear and tear resulting from foods causing cancer and general life. N-acetyl cysteine or NAC is a powerful antioxidant once converted to glutathione.
Acetyl-L-Carnitine
The Krebs cycle powers your body by converting food into energy. L-carnitine is an essential and frequently depleted enzyme necessary for the process occurring in your mitochondria. Taking 1000 mg of this enzyme daily can improve energy production in your cells to provide you with additional energy.
Green Tea
A lot of supplements claiming to contain the active ingredient found in green tea do not have nearly enough. Drinking green tea while hot provides health benefits derived from the catechins including weight control, decreased risk of heart disease, preventing cancer, controlling blood sugar, and reducing the size of uterine fibroids.
Schisandra
These adaptogen berries can help you adapt to consistently occurring stress. Studies have shown schizandra extract can help detoxify your liver, improve your mental function, decrease fatigue and help with digestion.
