Eight Supplements That You Should be Taking

Eight Supplements That You Should be Taking

Your ultimate destination for vital health support. Embark on a journey to revitalize your well-being with these essential supplements! Imagine the incredible transformation your health could undergo as you embrace their benefits. Picture heightened energy levels that carry you through the day with vitality, strengthened immunity that shields you from illnesses, and a sharper cognitive edge that enhances your daily performance. These supplements have the potential to support healthier joints, radiant skin, and improved digestion, leading to an overall elevated quality of life.

• Exercise + Cognitive Performance

1. Creatine

The International Society of Sports Nutrition has found that creatine monohydrate stands as the most effective nutritional supplement currently available for enhancing high-intensity exercise capacity and lean body mass during training. It's essential to note that its primary benefits are noticed in short bursts of high-intensity activity, resulting in consuming creatine supplements yielding positive results. On the other hand, there is limited evidence to support its effectiveness in improving endurance performance. Creatine does play a crucial role in facilitating muscle recovery post-training. However, the utility of creatine extends beyond muscle performance and recovery.

A 2022 meta-analysis looked at cognitive performance and creatine supplementation. The study highlighted that creatine supplementation notably enhances memory performance in healthy individuals, particularly among older adults. However, it's important to acknowledge the limitations of this study. The individual studies within the meta-analysis yielded diverse results, and 6 out of the 10 studies included high risk of bias, so we can't fully rely on that study.

However, the initial results are promising when it comes to creatine safety over a 5-year period. The results have consistently shown that creatine supplementation poses no adverse health risks. In particular, the literature does not support any link between creatine supplements and kidney dysfunction. There's also no evidence that creatine affects a hormone called DHT, nor does it have any link to hair loss. Importantly, creatine consumption does not result in artifacts; it even aids in decreasing uric acid levels, and the current clinical research does not validate the notion that creatine supplements cause dehydration or muscle cramping. The only consistent side effect that's been noted is weight gain, which is a positive outcome increasing lean muscle mass as in our muscle stores.

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• Heart + Brain Health

  2. TMG

Staying within the theme of exercise performance, let's take a closer look at TMG, also known as trimethylglycine. TMG is believed to enhance muscle performance by delaying fatigue during high-intensity activities and promoting muscle growth. Evidence from a 2017 meta-analysis suggests that when exercise is combined with TMG, we see further benefits compared to just exercise alone. This is a crucial point, administering TMG to individuals who do not exercise does not yield any noticeable benefits. However, when TMG is paired with exercise, it leads to additional advantages beyond those achieved with exercise alone.

For instance, a double-blind randomized controlled trial conducted in 2021 demonstrated that 3 months of TMG supplementation improved performance metrics such as 1-rep max, VO2max, and repeated sprint ability when compared to a placebo. Moreover, its benefits are not limited to just muscle performance. A 2020 meta-analysis, looking at the potential risk factors for Alzheimer's disease and dementia, concluded that high blood levels of homocysteine is a risk factor, and TMG lowers homocysteine. While it's not definitively proven, there's a possibility that TMG might reduce the likelihood of developing dementia. Click Here: List of Top-Rated TMG on the Market NOW!

3. Omega-3 Supplements

Adding omega-3 supplements to the equation may further enhance protective effects against dementia. An extensive placebo-controlled study called The VITAL Trial, revealed that the group which was administered omega-3 supplements experienced a noteworthy 28% reduction in the risk of heart attacks. Furthermore, a comprehensive meta-analysis conducted by the Mayo Clinic, that combined all of the relevant clinical studies together on omega 3 concluded that omega 3 supplements are associated with a statistically significant reduction in the risk of heart attacks with high-grade certainty.

While these findings primarily pertain to heart health, they also imply potential protective effects on the brain.

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• Gut Health

  4. Cilium

Another impactful supplement is Psyllium husk. More and more research are coming out about emphasizing the significance of our microbiome or the bacteria thriving in our gut for our overall health. One effective way to nurture our microbiome is through dietary fiber. A 2016 Cochrane review illuminates the relationship: higher fiber consumption correlates with decreased cholesterol levels, particularly LDL cholesterol.

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• Skin Health

  5. Collagen Peptides or Hydrolyzed

Let's discuss collagen peptides or hydrolyzed collagen. A comprehensive meta-analysis from 2020, which combined findings from 10 randomized controlled trials, reached a conclusive observation. All studies reported positive impacts of hydrolyzed collagen on various skin health parameters, including moisture, elasticity, wrinkle number, and dryness. Significantly, there were no discrepancies noted between the different collagen studies, enhancing the credibility of the findings.

Subsequent research, such as a study conducted in 2022, further reinforces the effectiveness of hydrolyzed collagen. This study demonstrated an approximate 8% reduction in wrinkles compared to a placebo.

Collagen peptides, consisting of shortened chains of amino acids, serve as the building blocks of proteins. So, one interesting question is whether collagen supplements offer any further benefit compared to just supplementing with protein? To explore this idea, we've got a 2020 randomized controlled trial, looking at burn patients. Half of these patients were given 36 grams of collagen peptides, and the other half were given 35 grams of protein. The outcomes revealed a significantly heightened wound healing rate in the group supplemented with hydrolyzed collagen as opposed to protein alone. According to the study, it appears that supplementing with collagen peptides compared to just protein alone has additional advantages. Click Here: List of Top-Rated Collagen Peptides on the Market NOW!

6. Hyaluronic Acid

Continuing our focus on enhancing skin health, let's delve into the world of hyaluronic acid. This remarkable substance is found in every connective tissue and organ, acting as the glue that holds everything together, but as we age our levels of hyaluronic acid decline. By the age of seventy-five, an individual possesses just a quarter of the hyaluronic acid found in the skin compared to a nineteen-year-old. Numerous randomized controlled trials have explored the effects of supplementing with hyaluronic acid in comparison to a placebo, consistently revealing significant benefits.

For instance, consider a more detailed examination of a 2021 randomized controlled trial. In just 28 days of administering hyaluronic acid compared to a placebo, noteworthy improvements in skin health emerged. Skin hydration increased by approximately 10%, while wrinkles diminished by nearly 20%. Importantly, the 2021 study had no conflicts of interest to declare, ensuring its independence from any supplement company sponsorship.

Addressing a common safety concern surrounding hyaluronic acid, some online discussions ponder whether it accelerates cancer growth. To scrutinize this concern, researchers administered hyaluronic acid to mice already having cancer. Utilizing various imaging techniques, they observed that hyaluronic acid had no discernible impact on cancer progression. It's worth noting that while hyaluronic acid doesn't seem to influence cancer growth, it does undergo decomposition into lower molecular weights due to intestinal bacteria. So, at this stage, we lack clarity on the ideal molecular weight for hyaluronic acid supplementation. Click Here: List of Top-Rated Hyaluronic Acid on the Market NOW!

• Vitamin Deficiency

  7. Multi-Vitamins

Taking the 6th spot on our list are multivitamins. A staggering 31% of the US population finds themselves vulnerable to at least one vitamin deficiency. Many individuals encounter difficulties in consistently achieving the recommended daily intake for various essential micronutrients. This challenge is particularly pronounced for vitamin B3, vitamin D, vitamin K2, zinc, and magnesium.

However, it's crucial to emphasize that I'm not advocating for excessive dosages. My suggestion revolves around the incorporation of a low-dose multivitamin, aiming to assist individuals in attaining their optimal daily micronutrient intake.

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• Antioxidants

  8. NAC

Concluding the list is the supplement N-acetylcysteine (NAC), which I recommend for individuals above the age of forty-five. This supplement is a bit intricate in its mechanism. As we age, our levels of oxidants tend to increase. While this may seem counterintuitive, it's essentially a strategy our body employs to sustain survival, albeit eventually betraying its original purpose. Our understanding of oxidants has evolved; we no longer consider all oxidants to be detrimental. Rather, a balance between oxidants and antioxidants is desirable. One of the most potent antioxidants is glutathione. Our glutathione levels tend to diminish after the age of forty-five. Glycine and NAC are pivotal constituents of glutathione. By introducing these building blocks through supplementation, we can aid in replenishing glutathione levels and upholding the equilibrium between oxidants and antioxidants.

For instance, a recent randomized controlled trial investigating the supplementation of older adults with glycine and NAC versus a placebo yielded noteworthy outcomes. This study identified significant enhancements in mitochondrial function. It's important to note that we are still at an early stage in researching this strategy. Among all the supplements we've discussed, NAC has the least amount of supporting evidence. Regarding glycine, since collagen supplements already offer substantial benefits, there might not be significant added value in supplementing solely with glycine.

I want to emphasize that I suggest beginning NAC supplementation only from the age of forty-five. While this article is centered on supplements, it's essential to recognize that they are not a substitute for a balanced diet.

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