Nutrition

What Supplements Should I Be Taking On A Daily Basis?

 

Supplements are key components to achieving both a healthy lifestyle and better body composition. Plus, the necessary nutritional needs for goals such as muscle gain can be sometimes difficult to be met by food intake.

Although there are many supplements you can take 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.

The Essentials

1. Omega 3 Capsules

Omega 3 fatty acids are known as healthy fats which help with cognitive function, joint and bone health. 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

Cortisol can affect body composition by its ability to deteriorate muscle cells 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.

3. Daily Vitamins (Multivitamins)

Vitamins such as B vitamins, thiamine, vitamins A and E are all key nutrients that can be taken together with a good quality multivitamin. They all play huge parts in helping maintain normal energy levels and daily defense against illness.

4. Zinc

In its purest form, zinc 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 helping with lean muscle tissue and reduction of 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, it’s important that your body is absorbing as many nutrients as possible. Taking 2 capsules per meal will allow you to maintain a quality level of digestion, therefore helping to improve the rate of absorption of vitamins and minerals.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. She puts her passion into practice as goal attack for her netball team, and in competitive event riding.


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