The choice of supplements is huge and hard to decide what we actually may need most. Not every one has wanted to delve into the ins and outs of various substances and test their effect on each other. In today’s article we present the five basic supplements you should take. Thanks to them you feel better, you’ll have more energy, will protect against many diseases and you will live longer.
Although creatine is associated first and foremost, as a supplement to build muscle mass and strength, it is an amazing supplement that has many medical uses for ordinary people.
Creatine helps the production of ATP in the mitochondria, so you have more energy, and your heart works better. It has been shown that creatine helps to lower blood sugar levels, increases osteoblast formation, helps fibromyalgia, stops muscle loss and increases the chance of a longer life. Creatine also accelerates post-traumatic regeneration of the musculoskeletal system.
There are many schemes taking creatine. The easiest way to make creatine is simply taking its 3-5 g per day. For those who fear weight gain and water retention – is recommended to take 1-2 grams of creatine HCl per day.
Start the day with a glass of water with the addition of creatine (or swallow capsule) in the awareness that taking the supplement you are doing something good for your health!
Epidemiological studies on mortality from diseases such as cancer, cardiovascular disease and diabetes, show that the farther from the equator, the higher the mortality from these diseases. Moreover, the survival rate of patients with the above diseases increases if you were diagnosed in the summer months.
The increased distance from the equator is reduced exposure to sunlight, particularly UV-B radiation required for the synthesis of vitamin D, a significant component of the immune system.
The appropriate level of vitamin D is necessary for health and well-being. It should do blood tests to choose the right dose supplementation. For the vast majority of people taking 5,000 IU of vitamin D3 per day, an amount more than sufficient.
Remember that vitamin D is absorbed fat. So you should take it in the company of a meal containing fat, eg. Fatty fish and eggs.
Magnesium deficiency already applies to most of us and is becoming more of a problem. Millions of people suffer from magnesium deficiency do not have a clue. It is estimated that 60% of Poles are threatened magnesium deficiency. Even more athletes are exposed to losses as a result of this element with sweat.
This is bad news because magnesium plays a role in more than 300 biochemical reactions in the human body. This is crucial for energy production, protein synthesis and metabolism of insulin. Its absence causes poor athletic performance, excessive build-up of lactic acid, muscle spasms, difficulty in losing fat, poor regeneration, and even cardiac arrhythmia.
Magnesium intake is also inversely related to the prevention of calcifications of the blood vessels. One study published by the magazine Atherosclerosis showed that people with low levels of magnesium were more than 2 times more likely to die due to cardiovascular diseases.
When choosing a supplement with magnesium pay attention to the type of salt, which includes magnesium ions. Magnesium is better absorbed from the organic salts (lactate, citrate, aspartate) than connections of inorganic (carbonate, chloride).
Supplements probably quickly deliver a large dose of magnesium and of course, should not go after, but do not forget to get the most magnesium from natural foods. We’ll find it, among others, in spinach, pumpkin seeds and almonds.
It was performed over 2,000 studies, showing that curcumin is a potent substance acting against cancer of the prostate, breast, liver, colon, lung and pancreas.
It was also shown that curcumin fighting erectile dysfunction, preventing malaria, improves performance in athletes. It is also a potent anti-inflammatory and analgesic agent.
Unfortunately, the body does not absorb well curcumin with substances such as curry. The same consumption of curry powder, regardless of the eaten amount will not have a major effect.
Therefore, the value of the bet on the curcumin is in the form of a supplement containing piperine chemical that enhances the absorption of as much as 2000 per cent.
We live in a world in which we mostly consume food rich in omega-6 fatty acid and those are killing us. A suitable ratio of omega-6 to omega-3 is two to one or three to one. However, because of fast food, biscuits, confectionery, processed food, this ratio is actually approximately 20 to 1 in favour of omega-6.
It makes our bodies readily develop inflammation. The best way to stop them is to reduce the omega-6 fatty acids in the diet and reception quality omega-3 as the supplements. Allow to 5000 milligrams of the formulation connecting DHA / EPA.