Top 7 Types of Supplements Used For Better Recovery
There are a lot of supplements out there, but not all of them make sense for beginners. In this article we’ll go over the most important supplements you should consider taking.
1. Vitamin D3
Vitamin D is essential to your overall health, and a deficiency can lead to a number of serious diseases including osteoporosis, cancer, heart disease, diabetes, and autoimmune disorders like lupus. The best way to get enough vitamin D is by exposing yourself to sunlight during spring, summer, fall, and winter months (but it’s still recommended that everyone take at least 400 IU of vitamin D daily).
However, if you live in a northern or even a moderate southern region where it’s difficult to spend time outside, then you may want to supplement with a form of vitamin D called vitamin D3. This helps protect you from getting too much sun exposure.
If you don’t already have an adequate amount of vitamin D in your system, then it will be necessary to supplement with either synthetic forms of vitamin D, or a natural product that has been shown to work well.
2. Omega 3 Fatty Acids
Omega-3 fatty acids are one of the most popular supplements on the market today. These fats are often found in fish oils such as salmon, tuna, and mackerel. They contain high amounts of EPA and DHA, which are both known to help reduce inflammation and improve brain function. Omega-3s also promote cell and tissue growth, and help reduce cholesterol levels.
It’s important to keep omega-3s under 200 milligrams per day so that they don’t become toxic. If you eat large amounts of fish, you could easily reach this limit in just a few days.
If you’re looking for a supplement to replace some of your fish oil intake, then you might want to look into krill oil. It contains high amounts of EPA and DHA, and studies show that it’s more effective than fish oil when it comes to reducing inflammation in the body.
Probiotic bacteria are beneficial to your digestive system, and research shows that people who suffer from irritable bowel syndrome (IBS) or other gastrointestinal issues tend to benefit greatly from probiotic supplements. Some people believe that IBS symptoms are caused by an imbalance of gut flora, and these bacteria are believed to play a role in maintaining a healthy digestive tract. Probiotics can help maintain a healthy balance between good and bad bacteria.
If you have trouble digesting food, then you may want to consider taking a probiotic supplement every day. There are many different kinds, each containing specific strains of probiotic bacteria that have been tested for safety and effectiveness.
4. Glucosamine & Chondroitin Sulfate
Glucosamine and chondroitin sulfate are two popular supplements sold to help support joint health. Glucosamine is derived from shellfish, while chondroitin sulfate is extracted from animal cartilage. Both substances are made up of various compounds that can aid in lubricating joints and improving mobility.
In order to benefit from these supplements, you need to make sure that you’re consuming a sufficient amount of glucosamine and chondroitin sulfateeveryday. For most people, 1 gram per day is enough to provide significant benefits.
You can find glucosamine and chondroitin sulfate in supplement form or as dietary supplements. Both are available in pill form, but you should avoid using them together because of their similar chemical makeup.
5. Magnesium Aspartate
Magnesium is another nutrient that’s essential to maintaining good health. The major source of magnesium in the human diet is green vegetables, but many people fail to consume enough of it to maintain adequate levels in their bodies. You may even develop a magnesium deficiency due to a lack of exposure to sunlight. A deficiency of magnesium can cause fatigue, muscle spasms, and a host of chronic illnesses including cardiovascular problems, neurological problems, kidney stones, and seizures.
Magnesium aspartate is a common supplement used to treat magnesium deficiencies. It’s typically taken orally, but can also be injected directly into blood vessels. This substance is better absorbed through the bloodstream than regular tablets, so it can help boost levels faster.
6. Fish Oil
Fish oil is an extremely popular supplement. Studies show that people who consume fish oil regularly tend to have lower rates of depression, anxiety, and dementia. It’s also an excellent preventative measure against certain types of cancers. The key ingredient in fish oil is docosahexaenoic acid (DHA), which helps decrease triglyceride levels and improves cognitive functioning.
Unfortunately, fish oil is also very fragile, so if you ingest high doses of it, it can become rancid fairly quickly. To combat this issue, you should always buy fish oil capsules instead of tablets.
Most fish oil products are made from cod liver oil, which tends to be less expensive than wild-caught fish. However, cod liver oil is more concentrated, and it contains fewer nutrients than fish oil produced from farmed fish.
7. Creatine Monohydrate
Creatine is a naturally occurring compound that’s found in meat, eggs, and dairy products. Some athletes use creatine monohydrate supplements to build strength and enhance recovery after intense workouts.
Although creatine is safe to consume in small quantities, excessive consumption can result in cramping, dehydration, nausea, and even death. Because of its dangerous side effects, you shouldn’t exceed 15 grams per day. That said, the average adult consumes about 6 grams per day, which isn’t anywhere near the 15-gram mark.
All these supplements which we have discussed above are popular supplements which are being used by most of the bodybuilders and other athletes. If anyone wants to have a good physique than all these supplements are necessary for them to take on regular basis. If you will not take these supplements then your recovery rate will become very low as compared to others.