Supplements are something that’s talked about constantly in the fitness community. Often, for anyone new to working out, there’s a worry about what is actually helpful and what is simply there to make money.
However, there are some supplements that everyone who is serious about starting a fitness plan should take. So let’s take a look in this article at what those are.
The top and bottom of the matter is, everyone should take a multivitamin for overall good health. Regardless of whether you are following a strict fitness regime or not, getting all of your essential vitamins and minerals is necessary for everyone.
What Are Multivitamin Supplements?
Multivitamin supplements are something you would take on a daily basis in order to reach your recommended daily value (RDV) of each component. Although there are many minerals and vitamins, we need certain ones for specific functions in our body to take place.
There are also some vitamins and minerals that work in conjunction with others, for particular processes to take place in our bodies. For example, everyone knows that we need calcium to build strong bones. However, calcium is unable to be absorbed without vitamin D.
The basic vitamins we need include:
The basic minerals we need include:
#2 Branched Chain Amino Acids or BCAAs
Everyone in the world has proteins in their bodies. In fact, all of our cells are made up of proteins. Amino acids are the building blocks of protein, which are also essential for building muscle.
There are 20 amino acids found in our bodies, but only nine of those are essential. This means our bodies are unable to produce them. Therefore, we must get them from the food that we eat.
However, many people fail to get enough protein, especially on a calorie restrictive diet. Therefore, branched chain amino acid supplements offer the essential amino acids you need to aid muscle growth and recovery.
All branched chain amino acid supplements will contain the three essential amino acids, L-leucine, L-isoleucine, and L-valine. Try and find a supplement that is really good quality and only contains the necessary ingredients, as some cheaper alternatives are known to have all kinds of poor ingredients.
#3 Omega 3 Fish Oil Supplements
No doubt you have heard about the importance of omega-3, but most people don’t know why they should take it or what it does exactly.
EFAs (essential fatty acids) are long chain, polyunsaturated fatty acids that your body is unable to produce and needs to get them from the foods you eat every day.
Polyunsaturated fatty acids are omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid). There is also omega-9, but as this one is not essential, we only need to worry about the first two.
Omega-3 fatty acids are something that most people are deficient in, which can cause a whole host of issues. These essential fatty acids are responsible for numerous bodily processes and have been shown to have a serious impact on both physical and mental health.
Essential fatty acids have a number of roles within the body, including:
- Gives us healthy hair.
- Promotes healthy cell membrane formation.
- Takes care of thyroid and adrenal gland activity.
- Helps with the production of many hormones.
- Is responsible for brain development.
- Breaks down cholesterol.
Omega-3s also have a crucial role to play in fat loss. They increase your insulin sensitivity, which in turn, prevents your body from storing as much fat. They have also been found to naturally suppress your appetite.
These three supplements are definitely recommended when starting a serious fitness and nutrition plan. Although supplements are not in any way a replacement for hard work or proper nutrition, taking the right supplements at the right time can help you achieve the best results.
It’s important to note that some supplements, even vitamins and minerals, can have interactions with particular medications or health conditions. Therefore, make sure to speak with your doctor before making any long-term changes to your current diet.