Everyone’s goal should be to eat a nutritionally balanced diet that comes from whole foods. You shouldn’t have to rely on supplements in order to provide your body the nutrients it needs. Having said this, even the healthiest of eaters may be missing out on some nutrients and could therefore benefit from taking a few key supplements to make up for any deficiencies they might have.
Here are some things that you might be deficient in and could benefit from supplementing with.
Calcium – Calcium strengthens the bones and could therefore reduce the risk of stress fracture injuries. Various studies have also found there to be a lower risk of developing type 2 diabetes amongst people with high levels of calcium intake. By consuming three servings of dairy each day you should be consuming sufficient amounts of calcium however if you continually fail to reach this goal it might be beneficial to supplement your diet.
Recommendation – Take 1000mg of calcium carbonate each day.
Fish Oil – This is a common deficiency with the majority of people rarely, if ever, eating fish. Omega 3 fatty acids that are present in fish oil reduce muscle soreness and are most commonly found in oily fish such as salmon. If you are eating 2 or more servings a week then there shouldn’t be any need to supplement.
Recommendation: Take a fish oil supplement that contains adequate amounts of both DHA and EPA. Aim for a minimum of 500mg.
Multivitamins- These are probably the most commonly taken supplement with 35 percent of adults taking them on a regular basis. If you already eat a well balanced diet then you probably won’t benefit from taking them. They do provide a good safety net and can fill in any gaps that might be present in your diet.
Recommendation: Don’t store them in places with high humidity such as your bathroom as this can affect their potency. Also be wary of overdosing on vitamins as this can be dangerous. The company MyVitamins have a great range of multivitamins and other health supplement.
Vitamin D – The body requires vitamin D in order to properly absorb calcium and therefore plays an essential role in bone health. A lot of people have a deficiency in vitamin D as it is present in very few foods. Our bodies are capable of making vitamin D when we are exposed to sun light however as most of us spend a large number of hours in doors a lot of us suffer from a deficiency. Most people would benefit from supplementing with vitamin D.
Recommendation – Take 1,000IU of vitamin D3 daily.
Whey protein – Whey protein is derived from cow’s milk and is a waste product from the manufacture of cheese. Whey protein has one of the best naturally occurring amino acid profiles and thus it will help increase your strength and build muscle. It is also very fast absorbing compared to other protein sources such as meat or soy. For runners it can speed up the recovery process and you can try eating after you have completed your run.
Recommendation – Take a protein shake post workout or you can add it to yogurt, oatmeal, smoothies or in other protein based recipes. If you are in the UK then make a purchase from Discount-Supplements.co.uk they have a large range of protein powder. Make sure to use a discount or voucher code when purchasing from Discount Supplements.