Healthy essentials.
Brian November 22nd, 2009
The new year is approaching fast, so why not get on the right track with a solid supplement program. I have covered food intake before, so now I will cover supplement basics that anyone can benefit from. In addition to a sound diet including whole grains, lean protein sources, and a lot of color, make sure you supplement with some of the things listed below. As always, check with your physician first to make sure your selections are right for you.
Fish Oils/Flax Oil:
Most American diets are rich in Omega-6 fatty acids and deficient in Omega-3′s. To be in optimal health you need to even out this ratio and supplementing with fish oils is the easiest way to do it. Intake can range from 1-3 grams/day, but make sure you look for mercury and lead free. Twinlab and Udo’s brand are some of the best on the market.
Multi-vitamin/multi-mineral:
I don’t know very many people who eat enough fruits and vegetables, so this is a cheap, easy way to cover all your bases. This is not a substitute for a good diet, but it can be your best friend when it comes to health. Optimum nutrition makes a great multi for men and women. Check around the internet to make sure the multi you choose uses vitamin and mineral forms which a readily available to the body. An example is calcium carbonate, which is used in many multis because it is cheap. However, this form is not very usable by the human body.
L-Glutamine:
This is great for anyone training hard during cold and flu season. Glutamine is the most abundant amino acid in muscle and is used as fuel during exercise. The most important function of glutamine is as a fuel for lymphocytes, which protect us from illness. This can be taken as pills or powder. Dymatize makes a great glutamine product.
Glucosamine/Chondroitin/MSM:
These are all used in the production of components for connective tissue. People with arthritis from injury or age benefit the most from these products. Younger people may not see much benefit from these products.
Glutathione:
Glutathione is found in every cell of the body so it is in the distinct position of being a powerful anti-oxidant. There is much research on its effects on cancer and anti-aging. N-acetyl cysteine is a precursor to glutathione and some prefer to increase glutathione levels in this manner because the oral absorption of pure glutathione is questionable.
In Health,
Brian