One tries to eat healthy, but can not absolutely say “no” to nachos, beer, burgers and pizza. Hence, one can not get all the nutrients one requires each day. Actually… No one really eats 5 to 6 servings of fruits & veggies each day. That is where a few rightly-chosen capsules or powders called “supplements” can help and prevent any deficiency.
If you are in your 20s, go with:
1):- Multivitamin: Please, no rocket science here. It is so surprising how many people don’t take a multivitamins. The key to making them work is to take them daily. So do not stash the bottle on a shelf, rather keep it by your TV – something you hit daily without fail. One (especially men – mensreviewzone.com/instant-knockout-review must have multivitamins containing selenium and Zinc. They protect from cancer and also help in making more sperm.
2):- Fish Oil: It is one of the great sources of omega-3 fatty acids, which are very crucial for brain & heart health & act as a natural anti-inflammatory— it is especially beneficial if one has an aching joints. Even if one manages to eat the 2 to 3 recommended servings of fish every week, still it is suggested popping 1 to 3 grams of fish oil every day, veering toward higher side if fish is not really your favorite meat. Opt a brand that contains EPA as well as DPA, the two main healthy fats in fish.
3):- Probiotics: They are good bacteria—the same type found in our intestine—that help with overall gut health & enhance the immune system. One can get probiotics in one’s diet by eating yogurt, fermented & unfermented milk, miso, tempeh, & some juices & soy beverages. However, if one is not eating those foods regularly, take a probiotic supplement with at least 9 billion live bacteria from one or more of the Lactobacillus family. It is generally better to take a capsule before bed.
For those in 30s:
1):- Vitamin D:- Along with zealing bone health, it may aid prevent diabetes, cancers, metabolic syndrome, multiple sclerosis, & other health conditions. One can have it from fortified skim milk (98 IU in a cup), cooked salmon (360 IU in 3.5 ounces) & eggs (20 IU in an egg). If one’s diet is not up to par & one is inside most of the time, pop 1,000 IU every day, opting a supplement which has D3, or cholecalciferol, which is more potent than D2.
2):- Glucosamine & Chondroitin: They are found naturally in the body. They could be a natural way to aid with pain from sports injuries and aching joints. Take 1,500 milligrams every day; one should see improvements in 6 weeks.
1):- Coenzyme Q10: It is a little gem, which provides energy for the heart & helps produce ATP, which is the major energy source for cells. It is also crucial if one is on cholesterol-lowering medications known as statins. Statins can significantly slow down or reduce coenzyme Q10, which one’s heart needs. Even if one is not on statins, one could give one’s heart a healthy boost by taking 30 grams to 50 grams a day. Otherwise, if one is taking statins, the dose might be higher, perhaps 90 milligrams or more; talk with the physician.
2):- Saw Palmetto: If one is waking up to go to the bathroom 50 times a night, there is no need to be alarmed. One’s prostate gland grows as one ages & puts pressure on the bladder. To remedy that, take 120 milligrams of saw palmetto twice a daily.
3):- Alpha Lipoic Acid: As one ages, one body’s ability to utilize glucose becomes very impaired. But alpha lipoic acid can aid in regulating blood sugar, especially if one is prediabetic. It also helps in brain health, acts as a super-antioxidant by recycling vitamin C & E, & can be beneficial for the liver. It is recommended to take about 90 milligrams a day.
1):- Acetyl l Carnitine, Phosphitadyl Serine, and GlyceroPhosphoCholine (GPC): They are tongue twisters, but these nutrients are vital to the brain health. Take about 500 to 1000 mg of acetyl l carnitine, 100 to 200 mg of phosphitadyl serine, & 350 to 500 mg of GPC daily.
2):- Selenium:- It should be in one’s multivitamin. But to reach 150 micrograms daily, one probably needs to supplement, as lots of multivitamins often contain merely 50 micrograms or 100 micrograms.
3):- Ginkgo Biloba: It is very powerful antioxidant, which helps protect brain cells from damage. Take 240 to 360 milligrams a day.