Supplements come in many different formats (pills, chewable tablets and oral powders for oral use), taste profiles and nutritional forms – these factors all play a part in how well they taste and are tolerated by consumers.
Protein can be found both in animal (meat, poultry, fish and eggs) and plant sources such as beans, nuts, seeds and grains. High-quality protein powder may provide an alternative option for those avoiding dairy foods.
1. Whey Protein
Whey protein is an increasingly popular dietary supplement used alongside resistance training to promote muscle growth. One of two proteins found in milk (casein is the other), it boasts high bioavailability, contains all nine essential amino acids and a rich source of leucine for maximum effectiveness.
Studies have demonstrated that supplementing regular consumption of whey protein with resistance exercise helps mitigate natural muscle loss associated with aging, known as sarcopenia. Protein serves as an appetite regulator and promotes satiation to keep muscles strong as we age.
2. Fish Oil
Fish Oil is an excellent source of Long-Chain Polyunsaturated Fatty Acids (LCPUFAs), particularly omega-3 fatty acids. Studies suggest it can lower cholesterol, triglycerides and blood pressure significantly while possibly helping prevent plaques that harden arteries leading to heart disease or stroke from hardening further – and make existing plaques less dangerous in those already having them. When choosing products, look for those which have been third-party tested and carry a seal of purity; other fish oils have strong fishy aromas which may cause discomfort GI discomfort if consumed daily.
4. Vitamin D
Vitamin D is an essential fat-soluble vitamin, providing key benefits in terms of calcium absorption, immune system health and blood sugar control. According to the Institute of Medicine’s recommendations for adults, an intake of 600 IU per day of Vitamin D from food sources such as fatty fish, egg yolks and fortified foods as well as from sunlight exposure or supplements should be obtained daily for optimal results. If necessary seek advice from qualified health care providers for guidance in your personal medical situation.
5. Vitamin E
Fat-soluble vitamin E acts as an antioxidant and protects cells. You’ll find it naturally present in some food sources (like nuts, seeds and green vegetables) as well as in supplements.
Vitamin E exists in its eight forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma- and delta-tocotrienol), most often as ester derivatives (alpha-tocopheryl acetate and succinate) used as dietary supplements that the body hydrolyses to form vitamin E.
Vitamin E supplements in high doses have been linked with an increased risk of bleeding in some individuals. Consult your health care team about what amount is safe for you.
6. Calcium
Calcium is well known for strengthening bones and teeth, but its benefits extend far beyond this. Calcium also assists nerves to transmit messages between cells and regulates muscle contraction – as well as playing an essential part in blood clotting processes.
Adults should consume 1,000 mg of calcium daily. Vitamin D also plays an essential role in helping the body absorb calcium; sources include fish, fortified dairy products and sun exposure.
7. Magnesium
Magnesium can be found naturally in foods as well as supplements or as an ingredient in products like antacids and laxatives, and plays an essential role in helping over 300 enzymes carry out important chemical reactions.
Low magnesium levels have been linked with increased anxiety. According to small studies, taking magnesium supplements may help alleviate some people’s anxiety symptoms.
Magnesium supplements may help alleviate bloating and mood symptoms associated with premenstrual syndrome (PMS) in women, according to research conducted. Furthermore, larger and better-quality studies may show it might also prevent migraine headaches from occurring.
8. B Vitamins
B vitamins are water-soluble nutrients that play an essential role as coenzymes in multiple metabolic processes, including energy production and DNA synthesis. Furthermore, they play an essential part in helping your body get enough of other essential molecules.
Folate can be found both in food sources like folic acid and supplement forms as vitamin B9. Pregnant women need an adequate supply of this nutrient during gestation as it aids brain and spinal cord development while encouraging red blood cell formation.
9. Vitamin K
Vitamin K plays an essential role in blood clotting and bone health. It activates proteins that prevent arterial calcification while also lowering osteoporosis risk and relieving morning sickness in pregnant women.
Vitamin K can be found in leafy vegetables and vegetable oils. Less commonly, menaquinone (pronounced MENG-ah-kwi-nohn) can also be found in organ meats, some dairy products, and Japanese fermented food natto.
