Top 5 health supplements you should consider

Introduction

You might be having a balanced diet every day consisting of adequate amounts of proteins, carbohydrates, fats and vitamins. But you may still face several health issues and lack of energy. This may mean that you are lacking in nutrients and vitamins. According to a study, 90 % of people miss out on the required amount of nutrients from their diet. An important reason behind it is that nutrient absorption in your body decreases with age.

This is where health supplements come in. Health supplements reduce the nutritional gap offering you a proper balance of vitamins and nutrients.

Here are some of the best health supplements that you can check out:

OMEGA-3

Omega-3 fatty acids are important for your brain and body. It also enhances your heart health, reduces inflammation and strengthens your immune system.

The other benefits of Omega-3 fatty acids are as follows:

• It improves eye health. This is because DHA, a type of Omega-3 fatty acid is present in your retina. Lack of DHA can cause problems such as macular degeneration and vision impairment

• Keeps the blood pressure levels in check

• It is capable of curing mental problems such as schizophrenia, depression, Alzheimer's disease and ADHD

• It can reduce skin problems such as premature ageing, acne and keep the oil production in control

Other Source of Omega-3 fatty acids are:

• Salmons

• Sardines

• Walnut

• Flaxseed oil

• Cod liver oil

• Chia seeds

• Oysters

Whey Protein

Milk consists of two types of protein – casein and whey. The liquid portion of milk contains whey. Whey gets separated when the cheese is produced. It is considered a complete protein constituent as it has 9 amino acids.

Here is why you should include whey protein in your diet:

• Coupled with strength training, whey protein is a great way to build muscle. It is better than other proteins such as soy or casein

• Due to the presence of lactokinins, that are bioactive peptides. These components help in lowering high levels of blood pressure

• Helps in reducing inflammation and inflammatory bowel disease

• It lowers your cholesterol levels

• It boosts your metabolism and helps you lose weight

The common sources of whey protein are:

• Ricotta cheese, cottage cheese and hard cheese

• Goat and cow milk

• Yoghurt

• Protein powder

Multivitamins

Multivitamins are health supplements that are a mixture of essential vitamins and minerals. They also contain amino acids, fatty acids and herbs.

Some studies have suggested that multivitamins are capable of reducing the chances of heart attacks. Moreover, poor nutrition has a relation with poor mood or mental health. Research has shown that consuming multivitamins are able to enhance mental health and reduce depression.

Other advantages of consuming multivitamins are as follows:

• It increases your energy levels and removes fatigue

• It reduces the levels of stress and anxiety. It also enhances brain function

• Vitamin B12 present in multivitamins can improve short term memory, especially among older adults

• These reduce the chances of cataract and improve eye health

You can find multivitamins in the form of tablets, capsules, powders, liquids and chewable gums.

Vitamin D3

Vitamin D is a type of vitamin that is fat-soluble. It helps in calcium absorption and increasing bone strength. It also has a major role in strengthening your immune system. Vitamin D is popularly found in two forms – Vitamin D2 and Vitamin D3.

You can find Vitamin D3 foods that are sourced from animals. When your skin is exposed to sunlight, Vitamin D3 is formed. This is because ultraviolet B radiation triggers the development of this vitamin.

Vitamin D3 has these benefits:

• It properly regulates the amount of phosphorus and calcium in your blood

• It triggers your pancreas to make more insulin. This regulates the levels of blood sugar and keeps it in check

• Keeps your heart healthy and decreases the chances of heart attack

• Has a positive effect on your mood and can cure clinical depression

Sources of Vitamin D3 are:

• Sun exposure

• Fish such as salmons and sardines

• Egg yolks

• Cheese

• Yoghurt

You can buy health supplements online that contain Vitamin D3.

Probiotics

Probiotics are basically microorganisms that exist within your body. These are beneficial bacteria good for your body and brain.

They are helpful in the following ways:

• Restores the natural balance of your gut bacteria, keeping your gut healthy

• Can reduce the risks of diarrhea

• They improve the symptoms of stress, anxiety, depression and boosts memory

• Reduces the symptoms of necrotizing enterocolitis, ulcerative colitis and irritable bowel syndrome

• Protects you against infections and strengthens your immune system

You can get probiotics from the following:

• Yoghurt

• Kimchi

• Kefir

• Kombucha tea

• Buttermilk

• Pickles

• Gouda, cheddar and mozzarella cheese

Conclusion

The supplements mentioned above can significantly improve your health. You must combine proper sleep, regular exercise and maintain a healthy diet to be fit.