Supplements – yes or no?

Supplements... 

Do we need them? Are they absolute necessity? ​

If you're eating a widely varied diet, do we actually need to supplement with extras?

Just like everything else out there in the nutritional world, the controversy around supplements and their "correct' use is still very confusing.

The key word here is in fact – supplement!

Something that becomes of a second value to the food that actually goes into your body.

And I know that there’re soooo many companies out there that are trying to sell you the next best thing, and how it’s going to change your life and how much it’s going to transform you and blah blah blah and the rest.

The truth is that unless you have a really, really good and improved eating habits – no supplement is going to make that difference for you.

Supplements are used to help alongside a diet full of healthy fats, proteins, carbs, fruits and veggies, less processed foods, more water and proper sleep and there are 4 (it was really hard to pick on 3) ones that I always recommend as staple ones.

Vitamin D - Health, Strength, Mass Builder, Fat Loss

Vitamin D is important for bone health as it enhances the body’s ability to absorb calcium. Yet research shows that vitamin D is critical for so much more that just bone health. Vitamin D has been shown to improve mood, aid immune function, fight off cancers, and keep fat off. Plus, it’s now known to be critical for muscle strength and growth, as well as increasing testosterone levels in males. Most multivitamins don’t contain enough vitamin D so it’s a good idea to take vitamin D supplement in addition to a multi.

Dosage: Take 1,000-3,000 IU of vitamin D3 (cholecalciferol – the more potent for of D) with 500-600mg of calcium twice daily.

Fish Oil - Health, Fat Loss, Mass Builder, Strength

Fish oil contains the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic aid (DHA), which are known to provide a number of health and performance benefits. Not only do these fatty acids appear to reduce the risk of heart disease and stroke, they also provide other health benefits, such as helping to prevent muscle breakdown, enhancing joint healing, improving brain function and achieving greater fat loss. Dosage: 3g (of total EPA and DHA, make sure you read the label properly) with meals three time per day for the first week and then 3g per day for the rest

PROBIOTICS - Health, Fat Loss

Probiotics are “good” bacteria that help to re-establish gut microflora, levels of which are compromised by stress and chemicals (odd eating habits, food and supplements). Re-establishing gut microflora promotes optimal gut function and helps limit bacterial and viral infections. These beneficial bacteria, which already naturally reside in the digestive tract, help to improve intestinal function, promote good digestive health and defend against a number of ailments. There is some evidence that may also aid fat loss. If the intestines don’t work properly, the body can’t absorb the nutrients needed for muscle growth and performance. Dosage: take enough probiotics bacteria to provide 10 billion colony forming units (cfu) daily for approximately two weeks then follow within 1-2 billion cfu daily for maintenance. Best ones on the market are UDO's Choice and you can really shop around for deals with them.

ZMA - Mass Builder, Health, Strength, Fat Loss

ZMA is a patented combination of zinc and magnesium aspartate plus vitamin Bs. It benefits are supported by strong clinical research. ZMA increases anabolic hormone levels, including testosterone and IGF-1, which may otherwise be suppressed in athletes and those who train intensely. ZMA also improves the quality of sleep. Better recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power, are the ultimate benefits of ZMA supplementation. Dosage: Take one dose of ZMA (30mg of zinc, 450mg of magnesium and 10.5mg of B6, on an empty stomach 30-60 minutes before bedtime or my favourite actually comes in a transdermal spray form that is really easy to apply to the body.

Elena Terziyska

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