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Safe and Healthy Supplements to Consider 

For many, taking healthy all-natural supplements is the first step towards a healthier life. Plenty of natural supplements are available in the market.

This article will help you to understand the importance of natural supplements and will make it easier for you to select which supplement is best for your daily supplement regimen.

          1.) Proteins:

Protein is an essential macronutrient and critical for our overall health. It is the main constituent of the muscles in our bodies. Therefore, it is important to ingest adequate amounts of protein to help maintain muscle mass and promote muscle growth. Various studies show that including plenty of protein in the diet helps increase muscle mass and strength. (1) (2)

High protein intake has not only helped to boost metabolism. It also increases the number of calories one is able to burn. (3) Studies have also shown that including sufficient dietary protein in the diet can even help strengthen immunity.

Some studies have claimed that protein deficiency leads to increased susceptibility to infectious diseases. (4) A low protein intake increases the risk for osteoporosis and bone loss through adulthood. Since proteins have a role in both bone and muscle strength, everyone can find benefits from consuming protein supplements on a daily basis. (5)

          2.) Omega-3 Fatty Acid:

Naturally, omega-3 fatty acids are available in fish, nuts, and seeds. This is a supplement that everyone should add to their diet due to its high immune-boosting effects. Researchers have shown that omega-3 fatty acids help to support the cardiovascular system and improve joint function, such as in rheumatological diseases like rheumatoid arthritis. It also helps to improve mood and brain health, decreases allergies, and supports the overall immune system. Omega-3 fatty acids also lead to modest decreases in blood pressure. (6)

          3.) Vitamin D:

Vitamin D helps build and support bone strength by enhancing calcium absorption. It can also help manage certain mood disorders, including depression and seasonal affective disorder (SAD). Studies have also shown beneficial effects of Vitamin D in individuals with heart disease, patients with weakened immune systems, and memory issues. (7) (8) It also helps in pregnancy by keeping mothers and babies healthy. Some of the latest studies have suggested that Vitamin D can also reduce the risk of cancer because it decreases cell multiplication and acts as a potent anti-inflammatory agent.

Notable Mentions:

Some other supplements that one should consider consuming regularly include Magnesium and Vitamin C. Daily intake of magnesium helps to regulate the intestinal activity, the nervous system, and the nourishment of bones and minerals. Moreover, regular consumption of Vitamin C, a natural antioxidant, helps to reduce oxidative stress, helps in the production of collagen, and strengthens the immune system.

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References:

1.) Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. doi: 10.1186/1550-2783-9-42. PMID: 22958314; PMCID: PMC3518828.

 2.) Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.

 3.) Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Am J Clin Nutr. 2009 Sep;90(3):519-26. doi: 10.3945/ajcn.2009.27834. Epub 2009 Jul 29. PMID: 19640952.

 4.) Li P, Yin YL, Li D, Kim SW, Wu G. Amino acids and immune function. Br J Nutr. 2007 Aug;98(2):237-52. doi: 10.1017/S000711450769936X. Epub 2007 Apr 3. PMID: 17403271.

 5.) Bonjour JP, Ammann P, Chevalley T, Rizzoli R. Protein intake and bone growth. Can J Appl Physiol. 2001;26 Suppl:S153-66. doi: 10.1139/h2001-050. PMID: 11897891.

 6.) Jain AP, Aggarwal KK, Zhang PY. Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci. 2015;19(3):441-5. PMID: 25720716.

 7.) Illescas-Montes R, Melguizo-Rodríguez L, Ruiz C, Costela-Ruiz VJ. Vitamin D and autoimmune diseases. Life Sci. 2019 Sep 15;233:116744. doi: 10.1016/j.lfs.2019.116744. Epub 2019 Aug 8. PMID: 31401314.

 8.) https://www.ahajournals.org/doi/full/10.1161/circresaha.113.301241