In this day and age we are all super busy and getting in all the correct minerals, vitamins and nutrients can often be a little challenging.
The great thing is though that it is now so easy to supplement and get everything in your body could possibly desire. Of course, the real thing is better and obtaining all your vital nutrients from foods is the best way but sometimes it’s not always as simple as that so supplementing is the next best thing. It has never been a better time to find supplements that work for you and your lifestyle.
As part of an active and healthy lifestyle it’s imperative you give your body what it needs, especially if you are an enthusiastic gym goer. Have you ever found that when you are a bit run down or you have been over doing it you get a cold? This is partly due to lack of Vitamin C which is why this particular vitamin is great for active lifestyles and everyone should take it.
Vitamins & Minerals
If you exercise regularly or are an active bodybuilder your body’s demands for vitamins and minerals will increase rapidly as it gets used to using them up to repair and strengthen your immune system and muscle fibers while keeping your hair, skin and teeth in optimum health. What are the best vitamins and minerals to make sure you get in plentiful supply?
Vitamin B is a well-known essential micronutrient in the diet. Vitamin B can be obtained through foods such as bread, fish, eggs, soya beans and vegetables. You may know have known there are 8 different vitamin B complexes when consumed as part of a balanced lifestyle, can contribute to a normal energy yielding metabolism, the healthy metabolism of iron, reduction of tiredness and fatigue and the functioning of the immune and nervous system. Feeling tired a lot? Then you may well need to take a vitamin B supplement!
Vitamin C is everyone’s favourite vitamin and the most well know often being referred to as the sunshine vitamin. This super-vit can be obtained in the diet through fruits and vegetables such as oranges, bell peppers, broccoli berries, tomatoes and many more! If you struggle with your 5 a day then dietary supplements are a good idea. Consuming vitamin C as part of balanced diet can contribute to the normal functioning of the immune system during and after intense exercise, as well as collagen formation and normal functioning of the cartilage, bones and teeth. So make sure you get it every day! Be it from a breakfast orange or a dissolvable vitamin C tablet in your glass of water – don’t miss this magic vitamin.
Vitamin D3 in particular is known for being obtained through direct sunlight, but this doesn’t mean you should go and scorch yourself daily in tanning beds so hold fire there! Vitamin D can also be healthily obtained through your diet and the food you eat. If you spend a lot of time indoors, or work indoors you will definitely benefit from a vitamin D supplement. Vitamin D contributes to your bodies absorption and utilization of calcium, normal blood calcium levels, the maintenance of bones and teeth, functioning of the immune system and the maintenance of muscle functioning to name but a few! It can also be obtained from foods such as sardines, milk or yoghurt, egg yolks and cheese – go easy on that cheese though!
Vitamin E can be consumed in the food we eat or dietary supplements, Vitamin E can contribute to the protection of cells from oxidative stress. Vitamin E helps to protect your cells from damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. We can obtain vitamin e from foods such as sunflower seeds, almonds and spinach to name but a few.
Zinc and Magnesium
Zinc and magnesium, which can be combined to form a supplement called ZMA, are minerals that should be consumed as part of a balanced diet. Zinc can contribute to DNA synthesis, carbohydrate metabolism, cognitive function, the metabolism of fatty acids, the metabolism of protein and the metabolism of vitamin A, whilst also contributing to the maintenance of bones. Foods that contain zinc include dark chocolate and chickpeas. Magnesium in the diet can reduce tiredness and fatigue, contribute to electrolyte balance, contribute to normal energy yielding metabolism and protein synthesis, and the maintenance of bones, teeth and muscle. Dark leafy greens, nuts, seeds, fish, beans, whole grains and avocados are all examples of foods that contain magnesium.
Omega 3 & Fish Oils
Fish oils are famous for being advertised as a paramount part of your daily diet. This is because fish oils provide us with a major source of essential fatty acids EPA, eicosapentaenoic acid, and DHA, docosahexaenoic acid.
The term ‘essential fatty acid’ refers to those long chain fatty acids, which simply cannot be produced by our bodies alone and must therefore be obtained from our diet. These fatty acids can be found in fish such as salmon and mackerel but you can also obtain Omega-3 and Fish Oil in supplements which have been proven to help maintain healthy joints, blood cholesterol levels and normal CV function, thus contributing to a lower risk of cardiovascular disease and stroke incidence.
To get the most out of your healthy eating and fitness regimes be it to bodybuilding or to lose weight healthily, make sure you get in all the vitamins and minerals your body needs.