 Despite our best efforts to eat a healthy, balanced diet, we may not be getting enough nutrition from our diets to maintain good health. After all, organic foods can only contain as many vitamins, minerals and other nutrients as the soil in which they were grown. For these reasons, a regimen of taking nutritional supplements is crucial to maintaining good health. A diverse variety of dietary supplements exists, and they are an inexpensive and effective way to safeguard your health.
A Gathering of the Minds
The benefits of dietary supplements were clearly illustrated by a recent research study presented at an influential conference, which was attended by leading experts from government agencies, top research universities and health advocacy organizations. One of the main findings was that most Americans do not get optimal amounts of key nutrients through diet alone, and that daily supplements, which are affordable and accessible, should be recommended to close the nutritional gap. The findings indicated promising evidence supporting supplement use, specifically multivitamins, for the prevention of some chronic diseases, such as cardiovascular disease.
Dedicated research and clinical studies have given us a multitude of supplements for virtually any health concern or part of the body. Here is an overview of nutritional supplements and sports nutrition supplements, two of the most common types of supplements.
NUTRITIONAL SUPPLEMENTS
"Nutritional supplements" is actually an umbrella term for a variety of vitamins, minerals, antioxidants, and herbs found to potentially provide benefits for a wide range of health concerns.
Popular and effective vitamin supplements include: vitamin C, crucial for ensuring immunity and overall health, vitamin K, vital for bone health, vitamin E, which boosts immune and cardiovascular function, as well as overall bodily health, and the various nutrients under the vitamin B banner. Essential mineral supplements include: calcium, which is necessary for muscle function and bone health, magnesium, for nerve and heart health, as well as relaxation, and zinc, which is required for proper immune function, and eye, cardiovascular and prostate health.
A variety of potent and essential antioxidants has been shown to defend the body against the dangers of free radicals. Among the most popular are: coenzyme Q10, which is vital for heart and liver health, as well as cellular energy production; selenium, for immune functioning and possibly reduced risk of degenerative diseases, including cancer; and lutein, which has been shown to offer amazing visual benefits. Plus, there are countless herbal supplements shown to possess beneficial medicinal properties. These include: garlic, renowned for its cardiovascular, cholesterol and blood pressure support, ginkgo biloba, shown to support circulation to the extremities and the brain, while also enhancing memory and brain function, and ginseng, for natural enhancement of energy and endurance.
SPORTS NUTRITION SUPPLEMENTS
While a healthy diet and a regimen of nutritional supplements are essential for normal health, it is also important to incorporate a program of exercise into your routine. And whether it's a daily run, pumping weights in the gym, or just a pick-up game of basketball with some friends, you want your performance -- and your health -- to be at their best.
Sports nutrition supplements can provide additional nutrition and energy for those times when you need a "boost." There are supplements for such specific exercise-related categories as bodybuilding, weight management and healthy diet, and increased energy and endurance. However, it is important to do a little research before taking a sports supplement, to ensure that you are taking a natural and safe product. Let us now take a look at some of the most popular sports nutrition supplements. These particular supplements have been selected because they have been found in studies to be natural and safe for regular use.
Bodybuilding Supplements
Creatine: This supplement is an important factor for the formation of adenosine triphosphate (ATP), an energy source for the body, including such function as muscle contraction. This supplement may help to build muscle mass, but not endurance. For short-duration, high-intensity exercises, such as sprinting or weight lifting, creatine may delay muscle fatigue and improve performance.
Phosphatidylserine (PS): While this nutrient is primarily used for age-related and neurological health concerns, studies conducted among strength-trained athletes showed that PS may hold bodybuilding benefits, including reduced muscle soreness and damage. It may also lead to reductions in cortisol, which may potentially improve muscle building and recovery time between workouts.
Ribose: This naturally produced sugar produces the necessary energy used by muscle cells for strength and endurance performance. Ribose helps manufacture RNA, DNA, and adenosine triphosphate (ATP), the fuel for the body's energy. Athletes say that this nutrient may help to improve recovery from intense exercise.
Diet Supplements, Protein Supplements & Weight Management Supplements
HMB (beta hydroxy-beta-methylbutyrate): This amino acid metabolite may support the body's ability to minimize the breakdown of protein following intense exercise. This may enable HMB to cause increases in muscle mass and strength. Athletes have found that HMB may be help to speed up the loss of body fat, as well as recovery from exercise-induced muscle damage and post-workout soreness.
Whey Protein: A mixture of various milk-based proteins, whey is a common ingredient in many meal replacements, and is favored by athletes among protein supplements. Whey enhances glutathione production, one of the body's most powerful antioxidants, and has been shown to boost immunity. Whey protein supplements show high levels of protein bioavailability, and are rapidly digested.
Pyruvate: Shown to improve athletic endurance by helping to remove glucose from the blood circulating into the muscle cells. The glucose is then be burned or stored by the muscles for energy. Studies have shown that among weight loss supplements, pyruvate may help to promote weight loss in overweight people on low-fat diets. Pyruvate may also help to boost metabolisms and increase endurance, and may aid weight loss.
Energy and Endurance Supplements
Coenzyme Q10 (CoQ10): An antioxidant shown to be crucial to fat and energy metabolism. It may also benefit athletes, as they expend increased calories. Studies show that CoQ10 may contribute to increased energy production, and may improve heart function, oxygen consumption and exercise performance in cardiac patients.
L-carnitine: Necessary for releasing energy from fat, which can decrease the need for carbohydrates as an energy source. Many athletes feel that L-carnitine improves athletic performance. Since this nutrient helps transport fatty acids into the mitochondria, it may make exercise more productive. Studies have also shown that L-carnitine supplementation may decrease the likelihood of muscle soreness after exercise.
Vitamin C: Found to ensure the effectiveness of the immune system and overall health, this water-soluble vitamin has been shown to decrease recovery time between workouts.
Learn more about the health benefits of vitamins. |
