Dietary Supplements: What You Really Need?

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Young athletes have a very high energy need because of their lack of growth, development, general health, and activity level. Many athletes struggle to satisfy their dietary requirements and rely on supplements.

Furthermore, young athletes may find it difficult to distinguish fact from fiction when it comes to knowing where to go for accurate information, access to nutrition specialists, and recognizing disinformation on social media. Similarly, dietary supplements may be quite perplexing and challenging to navigate. If you want to get detailed information about dietary supplements, you can visit this website.

Vitamin D

It keeps your bones healthy. Those with healthy levels may be less prone to develop certain diseases, but further study is needed. When you’re outside in the sun, your body produces Vitamin D. Salmon, tuna, and fortified meals all contain it. If your Vitamin D levels are low, your doctor may recommend a supplement. However, multiple extensive studies demonstrate that generally, healthy persons do not benefit. And taking too much is harmful to your health.

Probiotics

Probiotics, sometimes known as “good” bacteria, are present in fermented foods such as yogurt, kombucha, miso, and sauerkraut. They can help improve digestion, reduce skin irritation, lower cholesterol, strengthen your immune system, and more by changing your body’s balance of good and harmful bacteria. However, it’s unclear if probiotic supplements help treat diseases, and most people don’t need to take them every day.

Multivitamins

Can a multivitamin help you fill-up the nutritional gaps if you know your diet isn’t very healthy? Certainly not. Several trials have shown that multivitamins do not affect memory loss, heart disease, or cancer. Getting too many nutrients in tablet form, on the other hand, might be harmful. The best source of vitamins and minerals, according to experts, is food.

Fiber Supplements

Fiber may be found in fruits, vegetables, whole grains, seeds, nuts, and legumes such as beans. It lowers cholesterol, regulates blood sugar, and aids digestion. Women under 50 should consume 25 grams per day, while males should consume 38 grams. However, just 5% of us met these criteria. Taking a fiber supplement usually is safe, but consult your doctor before doing so, primarily if you use aspirin. To avoid gas and bloating, start gently and drink plenty of water.

Fish Oil

Omega-3 fats found in fish like salmon and sardines can help lessen your risk of heart disease. If you don’t consume fish, fish oil supplements with omega-3s such as EPA and DHA and algae-based supplements are available. However, further study is needed since omega-3 supplements may operate differently from omega-3 supplements found in fish. If you take a tablet, the FDA recommends consuming no more than 2 grams of EPA and DHA combined each day.

Calcium

You generally don’t need a calcium supplement unless your doctor suggests it. In certain studies, they’ve been associated with an increased risk of heart disease and prostate cancer, but the relationship isn’t apparent. Walking, tennis, dancing, and lifting weights are all good ways to strengthen your bones. Also, calcium-rich foods like yogurt, almonds, dark leafy greens (for Vitamin K), and fish or fortified meals (for Vitamin D) should be on your menu.

Joint Supplements

Two forms of arthritis supplements, glucosamine and chondroitin are among the most popular in the United States. Human cartilage contains them naturally. The evidence on whether they help relieve or prevent arthritic pain is conflicting. Nonetheless, most experts agree that there’s no harm in trying them if you benefit from them. It’s advisable to consult your doctor before taking any supplements.

Vitamin C

Because your body cannot produce Vitamin C, you must obtain it from the diet. It’s also simple to consume the necessary daily quantity. A 3/4 cup orange and a half cup red bell pepper give more than 150 percent of your daily requirements. So a supplement is probably unnecessary. Some popular products promise to prevent colds (or at least shorten how long they stay), but research on this has been unconvincing.

Melatonin

Source: mdpi.com

This hormone influences sleep. It’s produced by your body and marketed as a pill. Because there isn’t much proof that taking melatonin long-term is safe, it’s best to take it for short-term issues like jet lag or a briefcase of sleeplessness. Drowsiness, headaches, dizziness, and nausea are all possible side effects.

Magnesium

This mineral aids your body in a variety of ways. It, for example, offers you energy and maintains your heart health. Even though it may be found in various foods such as nuts, seeds, whole grains, and leafy greens, most Americans are deficient. If you want to take a magnesium supplement, talk to your doctor about which appropriate type. There are several possibilities.

Coenzyme Q10 (CoQ10)

Source: ostrovit.com

This is an antioxidant that your body produces and that you may supplement with pills. CoQ10 is used to treat migraines, protect the heart, and alleviate Parkinson’s disease symptoms. However, the evidence for its effectiveness is sparse and contradictory. Insomnia and stomach discomfort are two common side effects, but they’re generally minor. Check with your doctor before taking CoQ10 because it may interfere with blood thinners and insulin therapies.

Vitamin B12

It’s required for the production of red blood cells and DNA, as well as the proper functioning of your brain system. Because it’s present in animal products like fish, meat, eggs, and milk, vegetarians and vegans, as well as those over 50 and persons with digestive issues like Crohn’s disease, may be deficient.

B12 supplements are available in the form of tablets or injections. B12 injections have become popular as a means to increase energy and lose weight, but there is no evidence that they work.

Keep in mind that each person is unique. Consult your doctor if you have a specific health condition that you believe supplements might assist. Your doctor may check to determine whether anything is safe for you, warn you about possible adverse effects, and record your supplements in your medical file. Supplements, unlike prescription medications, are not approved by the FDA. So do your homework and see your physician first.