The Most important supplements

It is always best to have diversity on our plate, one that is full of necessary nutrients and tablets that cannot fully replace it. Here’s how to know if your diet needs help from some of the greatest supplements.

 

CALCIUM

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Calcium reduces the risk of fractures in a way that strengthens bones. He plays a key role in muscle and nerve function. Survey conducted by a US magazine showed that those who were taking calcium have a lower risk of getting type 2 diabetes, this mineral is best consumed through eating dairy products.

 

How to take calcium supplements?

Daily intake should be 100 milligrams of calcium citrate or calcium carbonate. Women older than 51 years or older they need 120 milligrams. To increase absorption, it is necessary to take it twice a day (with meals) over a period of several hours.

 

Fish oil

cover-fish-oil-sept-oct-2015

Studies have shown that omega-3 fatty acids in fish oil help reduce asthma caused by exercise, muscle sensitivity and increase muscle mass. Omega-3 fatty acids like EPA and DHA can be found in fish such as salmon. If you eat two – three servings of this fish per week, it will bring more than enough omega 3. But if you belong to that group of 65% who rarely or never eat fish, then supplements are a real solution.

How to take fish oil supplements?

Supplements of 1000 milligrams of fish oil may contain very little omega – 3 fatty acids EPA and DHA. So read the contents of it and find a supplement containing at least 500 milligrams of EPA and DHA combined.

 

Iron

iron vit

Iron is vital to the production of hemoglobin, which carries oxygen compound to the muscles. Low levels of iron cause a drop in energy and adversely affect the performance. Men are less likely to have low levels of iron, because studies show that women in menopause are at highest risk.

Most important supplements

Greatest supplements

Most important supplements

Greatest supplements

How to take iron supplements?

If your blood test shows low levels of iron, take sulphate of iron. Easily absorbed, most people are tolerant to it. It is best combined with foods rich in vitamin C, because it increases its absorption.

 

VITAMIN D

the-sunshine-vitamin

The body needs vitamin D to absorb calcium. That is the reason why daily intake of vitamin D is increased for most age groups. Over the years medical researchers prove that vitamin D reduces the risk of heart disease, breast cancer and diabetes. But it is difficult to bring enough because it can be found in a few groceries, and your body produces when it is exposed to UV rays.

How to take supplements with vitamin D?

First, the best would be to measure the level of vitamin D in your body. If they fall below 30, you should take at least 1,000 milligrams per day. Take it during meals, for better absorption.

 

Beta-carotene

Fresh assorted vegetables in boxes on farmer's market
Fresh assorted vegetables in boxes on farmer’s market

When consumed fruits and vegetables, beta-carotene may reduce the risk of some cancers.

How to take supplements beta-carotene?

Doctors warn to avoid having to use beta-carotene supplements, because some types cause cancer.

 

VITAMIN E

vit e

It is best when consumed naturally through the consumption of nuts, avocados and olive oil.

How to take supplements of vitamin E?

Studies are showing that this vitamin does not reduce the risk of heart disease and cancer. Increased consumption can lead to stroke.

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