PDA

View Full Version : 5 Supplements Everyone Should Be Taking



THEJOKER
09-04-2020, 09:54 AM
Fish Oil
If you can only take one supplement, most experts will agree that getting adequate fish oil is the way to go.

Why You Need It:
Fish oil, which contains the essential fatty acids EPA and DHA, is so powerful because it is incorporated into the outside lipid layer of all your cells, allowing for better signaling or “messaging” between cells. In practical terms, this means your body will be able to burn fat stores for energy rather than relying strictly on glucose from carbohydrates.

Additionally, insulin sensitivity improves and metabolic rate is enhanced. Fish oil has a very high thermic effect, triggering the body to burn more calories following digestion. For example, one study found that when men increased their fish oil intake from half a gram to 3 grams a day for 2 weeks, they increased their thermic effect by 51 percent.

Fish oil is also necessary to offset the inflammatory effects of processed vegetable and seed oils such as soy or corn oil that most Westerners consume in high quantities. In practice, this translates into less stress, better hormone balance, improved cognition, and lower risk of degenerative brain diseases like Alzheimer’s.

Minerals
1. The large use of pesticides and herbicides on crops significantly lowers nutritional quality.

2. Modern day farming practices mean the production of high yield crops depletes the soil of micronutrients.

3. 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.

4. 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.

5. Virtually every vitamin and mineral is involved in energy production and carbohydrate metabolism.

Vitamin D
Mountains of research show that achieving healthy vitamin D levels is one of the easiest ways to prevent disease, promote long-term health, optimize body composition, and reduce injury and illness rates.

Why You Need It:
Vitamin D deficiency is rampant at all latitudes due to sunscreen use (SPF 15 reduces vitamin D synthesis by 98%). You’re pretty much guaranteed to have low D unless you actively seek out daily sun exposure without sunglasses or sunscreen.

Tons of research link vitamin D deficiency to heightened risk of heart disease, cancer, cognitive decline, and obesity. What follows are just a few reasons everyone should get enough D:

1. Vitamin D is a key player in achieving optimal body composition by supporting metabolic rate and preventing fat infiltration into muscle.

2. A healthy vitamin D level is necessary for a robust immune system. It’s also protective against musculoskeletal injuries and fractures.

3. 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.

4. 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.

5. 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
Magnesium is an often overlooked mineral that affects more than 300 processes in the body, which is why it can feel like your health (and life!) are falling apart if you don’t get enough.

Why You Need It:
Due to changes in diet and a drop in soil quality, magnesium deficiency has become rampant. There’s been a gradual decline of dietary magnesium from a high of 500 mg/day in 1900 to barely 225 mg today, which is well below the U.S. RDA.

1. Magnesium has a calming effect on the nervous system, making it critical for stress management and restful sleep.

2. 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.

3. 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.

4. Lack of magnesium sends the nervous system into overdrive, leading to high blood pressure and overwhelming stress.

5. 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.

Probiotics
Probiotics are tiny bacteria that naturally occur in the gastrointestinal tract. When consumed in adequate amounts, probiotics provide a slew of health benefits.

Why You Need Them:
Digestion & GI Health—Probiotics aid digestion and absorption of nutrients in the gut. Not only do probiotics ensure your body can absorb vitamins, minerals, and protein from food, but they also affect the production of neurotransmitters that are made in the GI tract, allowing for better cognition and motivation.

Fat Loss—Supporting the growth of anti-inflammatory microflora in the gut can promote reductions in body fat. For example, a Japanese study found that by increasing probiotic intake for four weeks, participants decreased belly fat by 8.2 percent. Researchers believe probiotic foods help people lose belly fat by improving metabolism and raising an anti-inflammatory signal called adiponectin that improves the body’s ability to burn belly fat.

Detoxification—Probiotics displace pathogenic, harmful bacteria and improve the body’s ability to eliminate waste products and foreign compounds. They also help prevent damage to the liver and other organs due to alcohol, antibiotics, or everyday painkillers like Tylenol. In a study of rats, researchers found that administration of a probiotic for 7 days prior to Tylenol use prevented toxicity and damage to the liver, which was observed in a placebo-treated group.

1. Davis, Donald. Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? Horticultural Science. 2009. 44(1). 15-19.

2. Adeniyi, P. Stress, A Major Determinant of Nutritional Health Status. American Journal of Public Health Research. 2015. 3(1), 15-20.

3. Fairfield, K., Fletcher, R. Vitamins for Chronic Disease Prevention in Adults. Journal of the American Medical Association. 2002. 287(23), 3116-3126.

4. Shindle, M., Voos, J., et al. Vitamin D Status in a Professional American Football Team. The American Orthopaedic Society for Sports Medicine Annual Meeting. 2011.

5. Boland, R. The Role of Vitamin D in Skeletal Muscle Function. Endocrine Reviews. 1986. 7(4), 434-448.

6. Rock, C., Emond, J., et al. Weight Loss is Associated with Increased Serum 25(OH) D in Overweight or Obese Women. Obesity. 2012. Published Ahead of Print.

7. Lamendola, C., Arial, D., et al. Relations Between Obesity, Insulin Resistance, and Vitamin D. American Journal of Clinical Nutrition. 2012. Published Ahead of Print.

8. Vijay, G., Milone, C., Cody, M., McCarty, F., Want, Y. Serum vitamin D concentrations are related to depression in young adult US population: the Third National Health and Nutrition Examination Survey. International Archives of Medicine. 3(1), 29.

9. Chen, G., Kim, S., King, A., Zhao, L., Simpson, R., Christensen, P. CYP24A1 Is an independent prognostic marker of survival in patients with lung adenocarcinoma. Clinical Cancer Research. 2011. 17(4), 817-26.

10. Bilbey, Douglas, Prabhakaran, Victor. Muscle Cramps and Magnesium Deficiency. Canadian Family Physician. 1996. 42; 1348-1351.

11. Chaudhary, D., Sharma, R., Bansal, D. Implications of Magnesium Deficiency in Type 2 Diabetes: A Review. Biological Trace Element Research. 2010. 134, 119-129.

12. Dean, Carolyn. Use of Serum Magnesium Measurements to Exclude Magnesium Deficiency is Cause for Concern. Natural Medicine Journal. 2010. 2(6). http://naturalmedicinejournal.com/journal/2010-06/use-serum- magnesium-measurements-exclude-magnesium-deficiency-cause-concern. Retrieved 29 April 2015.

13. Ford, E., Mokdad, A. Dietary Magnesium Intake in a National Sample of U.S. Adults. Journal of Nutrition. 2003. 133(9);2879-2882.

14. Nielsen, F., Jornson, L., Zeng, H. Magnesium Supplementation Improves Indicators of Low Magnesium Status and Inflammatory Stress in Adults Older than 51 Years with Poor Quality Sleep. Magnesium Research. 2010. 23(4), 158-168.

15. Omiya, K., Akashi, Y., Yoneyama, K., Osada, N., Tanabe, K., Miyake, F. Heart-Rate Response to Sympathetic Nervous Stimulation, Exercise, and Magnesium Concentration in Various Sleep conditions. International Journal of Sport Nutrition and Exercise Metabolism. 2009. 19(2), 127-135.

16. Hatzistavri, L., et. al. Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension. American Journal of Hypertension. 2009. 22(10):1070-5.

17. Messaoudi, M., Lalonde, R., et al. Assessment of Psychotropic-Like Properties of a Probiotic Formulation (Lactobacillus Helveticus R0052 and Bifidobacterium longum R0175 in Rats and Human Subjects. British Journal of Nutrition. 2011. 105, 755-764.

18. Sohail, M., Liaz, A., et al. Alleviation of Cyclic Heat Stress in Broilers by Dietary Supplementation of Mannan- Oligossaccharide and Lactobacillus-Based Probiotic: Dynamics of Cortisol, Thyroid hormones, Cholesterol, C- Reactive Protein, and Humoral Immunity. Poultry Science. September 2010. 89(9), 1934-1938.

19. Kadooka, Y., Sato, M., et al. Regulation of Abdominal Adiposity by Probiotics (Lactobacillus Gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial. European Journal of Clinical Nutrition. 2010.


If you have questions or need a list hit up Red Bird at redsxript@ctemplar.com