Top 5 Supplements You Should Consider
TABLE OF CONTENT
Ideally, our bodies absorb all the nutrients they need from the food we eat—but let's face it, you probably don't have a perfect diet every single day. And some nutrients are difficult to obtain in sufficient quantities from diet alone, so supplementing with these may help you get what you need.
Here are five dietary supplements that are worth considering on top of your multivitamin, these recommendations consist the common dietary constituents with primarily function to broadly improve your health and well-being!
Omega 3 Fatty Acid
Omega-3 fatty acids are long-chain polyunsaturated fatty acids from fish, shellfish, algae, or seed oils that have well-established roles in human nutrition, both as building blocks for the cell membranes of the brain, and as precursors to the human body's own natural anti-inflammatory system. Sufficient intake of omega-3s has been associated with reduced risk of heart disease, may facilitate healthy levels of circulating cholesterol and triglycerides, and may help maintain a healthy heartbeat and blood pressure. A balanced inflammatory response also relies on sufficient omega-3 fatty acids for the synthesis of endogenous anti-inflammatory factors.
The best food source of EPA and DHA is fish, specifically wild salmon, sardines, mackerel, herring and tuna. Some plant sources, such as flax, chia and walnuts, contain alpha-linolenic acid (ALA).
If you don’t eat many of the fish listed above, consider an omega-3 supplement and take it with a meal containing fat for better absorption. Omega-3 fatty acids from krill (a cold water crustacean) are in a potentially more bioavailable form (phospholipids) and contain high levels of the fat soluble antioxidant astaxanthin. Initial studies of krill oil suggest it may have a more potent lipid-lowering effect than other cold-water fish oils, meriting its choice as an omega-3 source.
Norwegian Fish Oil® Omega 3 with Krill Oil is the first in the world to combine the goodness of pure fish and krill oil into one. This unique formulation has 300 times more powerful Antioxidant activity than Vitamin A & E and provides synergistic 2-in-1 benefits for protecting the heart & destroying free radicals.
It's not a capsule, and might be better described as a food product, but whey deserves consideration for increasing the amount of high-quality protein and essential amino acids in the diet. Whey protein is the "soluble" protein fraction from milk, and is commonly sold as a concentrate (most often about 70 percent protein with very low amounts of milk sugar or fat) or isolate (>90 percent protein, usually fat and lactose-free), as well as in flavored pre-mixes or ready to drink beverages.
Diets which are higher in protein have been associated with better glycemic control, normalized blood lipids, and have been shown to promote greater fat reduction, thermogenesis, and energy expenditure than high carbohydrate or high fat diets. Protein can also be more satiating than other macronutrients. "Fast proteins," like whey, are quickly digested and absorbed, which results in large, rapid increases of amino acids in the bloodstream following a meal, signaling fullness. Compared to other common protein supplements (soy, casein), whey exhibits superior appetite suppression when taken with a meal as 25% of total calories.
Probiotics are living micro-organism that demonstrates the delicate relationships between our digestive health, immune system and optimum health of our brain. They can inhibit the growth or block the attachment of rival pathogenic bacteria, they can improve the barrier function of mucosal membranes (providing protection from pathogens or toxins), they bolster immune function, produce vitamins, and enhance mineral absorption. Probiotic bacteria can play significant roles in systemic detoxification by trapping and metabolizing harmful dietary compounds or heavy metals.
Probiotics can be obtained through some foods, such as kefir, miso and fermented vegetables, as well as probiotic supplements. The trillions of bacteria that live inside your body are fed by prebiotics, which you can get from foods with indigestible fibres, such as artichokes, asparagus, oatmeal, chicory, barley, garlic, under-ripe bananas, jicama and legumes.
Dr. Ohhira’s probiotics are naturally fermented for 5 years in cultures of fruits, vegetables, mushrooms, and seaweeds. If you encounter stomach discomfort, taking this can provide immediate relief to the stomach; it’s an absolute must-have when travelling. They contain a patented blend of prebiotic whole foods, 12 select strains of living probiotics (serenaded by Mozart. Seriously. These are some cultured bacteria), and postbiotic metabolites, which include amino acids, vitamins, minerals, and fatty acids, all of which provide added nutrition and digestion assistance.
Fibers are polysaccharides (complex carbohydrates) that are indigestible by humans yet have some significant roles in general health maintenance. The bulk of fiber and its resistance to digestion lend it satiating properties in the stomach; these same properties also cause it to increase the bulk of stool and hasten the transit of digested food through the intestines. This increase in gastric motility helps to minimize exposure of colonic epithelial cells to potential carcinogenic compounds or other dietary toxins. Dietary fibers can bind up bile acids and cholesterol, and prevent them from being re-absorbed; this facilitates the body’s ability to rid itself of excess cholesterol.
There is convincing evidence that fiber intake reduces the risk of colon and breast cancers and cardiovascular disease; it has also been associated with healthy body weight, serum cholesterol levels, blood sugar control, and blood pressure. Unfortunately, only 5% of adults consume the recommended level of dietary fiber, which is 38 grams/day for men and 25 grams/day for women. A good choice in fiber supplements would contain a mixture of multiple fiber types.
Coenzymes Q10 (CoQ10)
CoQ10 is a fat-soluble substance that is an essential component of the energy production system in cells. It helps to control the cells' fat-, carbohydrate- and protein metabolism, which is subsequently turned into energy. It is found in each cell in the body, but is particularly concentrated in tissues which have large energy requirements like the heart, liver, kidneys, and pancreas. There are also substantial amounts of CoQ10 in the blood, protecting circulating lipids (LDL and HDL) from oxidative damage.
CoQ10 isn’t a nutritionally essential nutrient or a major component of the diet as it is synthesized in all cells in healthy individuals for their metabolic needs. The CoQ10 levels are increased in the first 20 years of life; however, individual begins to lose its ability to synthesize CoQ10 during aging, and its deficiency develops.
The average diet contains only a small amount of CoQ10, which is generally poorly absorbed (by some estimates, as little as two to three percent of dietary CoQ10 is absorbed). Several "enhanced absorption" strategies and products have been developed to overcome this hurdle, with improved uptakes verified by clinical data. Recently, the second naturally occurring form of CoQ10 (ubiquinol) has been introduced into the supplement market (CoQ10 supplements have typically been in the form of ubiquinone.) Ubiquinol is absorbed more efficiently than ubiquinone, especially in individuals who have difficulty absorbing CoQ10. All forms of CoQ10 will work better if taken with a meal containing fats, or with other healthy supplements providing fat such as fish oil, flax seeds or oil, coconut oil, etc.
In summary, omega-3 fatty acids and whey protein are sources of essential fatty and amino-acids, the two remaining classes of essential nutrients after the vitamins and minerals. Fiber supplements provide this oft-deficient dietary macronutrient, which along with probiotic bacteria are a major determinant in intestinal function and the maintenance of healthy gut microflora. Supplementing with the nutritionally non-essential Coenzyme Q10 can augment the levels of this fat-soluble antioxidant and critical component for cellular energy generation, which may be of particular significance for older consumers.
Nonetheless, there are many additional dietary supplements that truly "supplement" the diet with nutrients that are often missing or suboptimal (phytonutrients such as carotenoids, isothiocyanates, and polyphenolic antioxidants are notable examples), as well as several well-studied natural ingredients that address specific health concerns but may not be "normal" constituents of the diet for example herbal supplements such as milk thistle or saw palmetto.
Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2 (online) Available at: https://doi.org/10.1097/nt.0000000000000089. [Accessed on 10 Feb. 2021]
Coenzyme Q10 Supplementation and Heart Failure (online) Available at: https://doi.org/10.1111/j.1753-4887.2007.tb00306.x. [Accessed on 10 Feb. 2021]
Fiber Supplements and Clinically Proven Health Benefits (online) Available at: https://doi.org/10.1002/2327-6924.12447. [Accessed on 10 Feb. 2021]
What Is Coenzyme Q10? | Ubiquinone | Ubiquinol (online) Available at: www.pharmanord.com/what-is-q10. [Accessed 10 Feb. 2021]
5 Supplements To Consider (online) Available at: https://totalhealthmagazine.com/Vitamins-and-Supplements/5-Supplements-to-Consider.html. [Accessed 10 Feb. 2021]