Nutrition: Basic Supplements

The best way to nourish your body is through a wide variety of healthy foods. Nutrients from food are more natural, more easily digestible and best absorbing. That being said, not everyone has the time or ability to prepare and eat a complete diet. Whether you're extremely active athletically or just worried about your general health and well-being, vitamins and supplements are beneficial for filling in the gaps within your diet. Your body is a temple but it's only as strong as the building blocks used to construct it. Fill in the cracks of your foundation with supplement support. Supplements come in a wide variety of strengths and types. They don't necessarily have to be expensive or hard to find either. Below we will go over some basic and easy to find supplements that will benefit both casual and hardcore fitness fans. I visited my local grocery store to comparison shop against my usual online source of supplements (Bodybuilding.com). While the online store was generally cheaper per bottle of supplement, the shipping charge equalizes the cost in most cases. I suggest to choose large quantities and bundle your supplements into one order to reap the benefit of savings from purchasing online. Otherwise the local grocer had comparable prices and the convenience of immediate consumption.

MULTIVITAMIN A good, all-around supplement as it covers a wide range of basic nutrients essential for peak performance. This is beneficial because those that are more active than normal may require a greater amount of base vitamins and minerals. Also as we age, our bodies ability to naturally produce certain nutrients slows so a good supplement can help us recover and repair quicker. Cost-wise, multivitamins can range from cheap to very expensive. For the average person, any off the shelf multi will work. They are relatively cheap at your local grocer or pharmacist. If you are a serious runner or lift weights regularly, you may want to try out a vitamin stack that is more tailored toward your needs. I personally use Universal Animal Pak but I lift weights several days a week. There are also multi's that are gender specific to treat the individual needs of women as opposed to men. For you vegetarians out there, a multi like the one pictured here lacks the animal-based gelatin caps. On average a multivitamin may contain around 60-90 capsules for about $10-15 locally. A typical dosage is only 1 or 2 per day so they tend to last about 1 to 2 months depending on container size. Not a terribly expensive investment in your health. My Universal vitamin pack comes in a container w/ 44 servings for about $30. So the special vitamins are a tad bit more expensive but only recommended for those with more extreme regimens.

GLUCOSAMINE / CHONDROTIN The fluid in our joints and body cushioning contains Glucosamine. Often times you will see a glucosamine supplements paired with Chondroitin because it retains water & encourages nutrient flow within our joints. Whether it's lifting weights, zumba or running, joints are integral pieces of each exercise. Adding joint support supplements helps maintain healthy cartilage tissue, lowers your risk of stress fracture and lubricates joints. Generally a supplement with both combined is more pricey than just glucosamine alone. Chondroitin has anti-inflammatory properties so those with joint issues already should definitely include this. I personally just take glucosamine alone since there are other supplements I take that have joint support components. About 60-90 capsules of a Glucosamine/Chondroitin combo will run around $15 a container locally but may last less than your multi as the recommended dosage is often 2-3 times a day. Larger containers give you more bang for your buck and generally fun cheaper when bought online.

FLAX, FISH, AND OMEGA-3's Not all fat is bad! In fact certain types of fat derivatives are good for your body and required to keep it running smoothly. An example of a beneficial fatty acid are omega-3s. Omega-3 fatty acids are generally found in marine and plant oils. Our body does not produce omega-3s naturally so we must ingest it via our diet. Unless your diet is super high in cold water fish, you are probably deficient in omega-3s. Fortunately this is where supplements come in handy. Fish contain a natural source of omega-3 essential fatty acids. Thus fish oil supplements help raise your omega-3 counts. If you're not into seafood, you can alternately take Flaxseed Oil supplements. Flaxseed has an additional benefit of boosting your fiber intake (feel less hungry and maintain regularity). There are several combination vitamins which contain a range of fatty acids as well (omega 3,6 and 9). Supplements are, as the name implies, designed to supplement your diet. There are several natural sources from which you can consume essential fatty acids. In addition to certain fish, most dark, leafy greens contain omega-3s. Example: kale, spinach, collard/mustard greens, etc (See Kale Shake recipe). Grapeseed oil and almonds are good sources of omega-6s. Almonds also overlap into omega-9s along with avocadoes. The complete list of omega sources is too large to list here. The omega products tend to be slightly cheaper than the other supplements named above. Generally 100 capsules is going to range from $10-12 locally. The recommended dosage is the standard 2-3 times per day in which for this supplement group, I usually follow. At least with Fish Oil, I take 2-3 per day. Since the capsules per container size is larger with this group, they will last just as long as your multi.

CONCLUSION

The most basic "stack" (group of supplements) for aerobic exercise or weightlifting that I would recommend is to use at least a multivitamin along with protein powder. Protein helps your muscles repair, which burns calories as they repair and works as an excellent meal replacement or snack. You can find it in all flavors and configurations based on if you're looking to gain mass, tone up or cut carbs. In a later post we will go more in-depth into protein. I would add glucosamine and fish oil (or one other omega supplement) to the stack next. This covers your joints and cardiovascular health. When getting into heavier or more serious exercise we are moving towards adding creatine, glutamine, amino acids and other supplements. Again that will be for a later blog post. Until then, if you haven't looked into supplementing your diet, you should! Read up, educate yourself and get out there and try to figure out what works for you and your dietary needs. Good luck...

Submitted by Bars