Nutrition

What Supplements Should I Be Taking On A Daily Basis?

Written by Jamie Bantleman


Supplements


Supplements are key components to achieving both a healthy lifestyle and better body composition. The list of benefits are endless however here are two of the key points that make taking supplements impossible to ignore:

 

» Food is often found to be sprayed with pesticides and many vitamins and minerals have been reduced within the food.

 

» The necessary nutritional needs for goals such as fat loss and muscle gain can be difficult to be met by food intake.

 

Although there are many supplements you can be taking that will support your goals it is important to have a daily plan of essentials to take in which you can continue on a long term basis.


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The Essentials


#1 Omega 3 Capsules

 

Omega 3 fish oil is a supplement that helps balance the ratio of omega fats. Omega 3 and 6 should have a ratio of 1:1, however if you are keeping to a diet with a lot of healthy protein and fats such as red meat, nuts and eggs you are likely to have a high intake of omega 6. Taking 3-6g of omega 3 per day will bring balance to your ratio.

 

Omega 3 is a healthy fat in which helps cognitive function, joint and bone health and increase the chances of fat loss. It is also found to have other huge health benefits such as decreasing risk of certain cancers and diabetes.


#2 Magnesium

 

Magnesium is a mineral that helps the body reduce the level of cortisol. Cortisol (Stress) is caused by a host of things such as:

 

  • Overtraining
  • Lack of sleep
  • Poor nutrition
  • Working Long Hours.. and among many others.

 

Cortisol can effect body composition by its ability to deteriorate a muscle cell by creating a catabolic effect on the tissue. This shouldn’t be feared, however, should be looked to be limited where possible. The correct nutritional protocol should be followed as well as supplementation with magnesium. Taking 800mg per night will also help with quality of sleep therefore recovery and cognitive function will improve.


supplements


#3 Daily Vitamins (Multivitamins)

 

Vitamins such as B vitamins, thiamine, Vitamin A and E are all key nutrients that can be taken together with a good quality multivitamin. They all play huge parts in ensuring the body is fuelled with good quality minerals and vitamins therefore help fight against illnesses and other issues.


#4 Zinc

 

In its purest form is a fantastic mineral that will allow for the body to increase in natural production of testosterone if the body is low on production of testosterone.

Taking 15-30mg per day can help towards the improvement in production of testosterone therefore will allow the ability to grow lean muscle tissue and reduce body fat.


#5 Pancreatin

 

Digestive enzymes are a key component in your diet to ensure that your body can process the nutrients you are feeding it. When training and dieting for great results in terms of health and body composition you must be able to digest the foods and improve gut health. Taking 2 capsules per meal will allow you to maintain a quality level of digestion therefore help improve the rate of absorption of vitamins and minerals.


Get the best results with these Essentials:

 

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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