WELL SUPPLEMENT: FOOD SUPPLEMENTS
NOTE: This article reflects the views only my body, my mind and my experience deal with various supplements, vitamins & minerals that I've experienced. Each person is different (thank you God), and I invite you to test & discover what works or not!
Before you do a lot of sport, I did not take at all apart from a winter eternal cure supplements of vitamin C, magnesium followed by treatment in the spring.
I also had bad a priori on supplements, I thought it was very expensive (it does) and unnecessary.
Out making a lot of sports and Bossant lot next door, I realized that I sometimes found it hard to recover. Aches and chronic fatigue arrive quickly, and even with a healthy & organic food, I could barely cover my needs trace elements, vitamins & micronutrients via the only means of my meals.
It is through the CrossFit I started taking my first supplements: Omega 3 + Vitamin D + Magnesium laboratory Pure Pharma. I've tested a lot from here and all I found out.
According to Wikipedia, a dietary supplement is a preparation intended to provide substances with a nutritional or physiological effect, necessary for health, which is missing or deficient in the diet. Its ingredients can be of natural origin (animal, vegetable, mineral) or produced by industrial synthesis.
There are 4 types of supplements:
- Powders: bulk, capsule or tablet
- Gels: tube or flask
- Oils: soft capsule that mask the taste (warning: this and gelatin)
- Liquids: bulb, spray or bottle
Each form has its advantages and disadvantages, knowing that such powder is easy to add to smoothies but less convenient to take a tablet. It's up to you, depending on your schedule and your tolerance disgusting tastes, what you prefer.
It should also make the difference between supplements made from natural products & supplements whose molecules were synthesized.
For my part I always favors capsules, tablets & soft capsules for reasons of taste and practicality.
If you want to take food supplements, here are my recommendations.
1. No multivitamins
If it's too good to be true, it probably is. Additions that ensure you cover all your needs on the day are often too dosed and poor quality.
Every body is different, it is better tailor your supplementation to your needs to make it effective and you do not gâchiez your money.
Some studies indicate that multivitamins have no efficacy when others say they can even be a cause of death.
2. Good nutrition rather than supplement
Most of your vitamins, minerals & nutrients must come from a healthy & varied diet.
Fruits & Vegetables Organic season, quality protein, cold pressed oils ... It's creating a food synergy that can best assimilate the nutrients.
3. In case of doubt, abstain
The supplements can be extremely effective. Some may interact with existing treatments (eg St. John's wort contains a real risk of interaction with the pill). It is therefore important to seek advice from qualified persons before supplementing.
4. What supplements you take?
Here are the supplements I take daily or cure:
- Vitamin A
It plays an essential role in the healing process of the skin and mucous membranes, and in the maintenance of vision.
In nature: It is found in mango and grapefruit.
- Vitamine B (B1, B2, B3, B5, B6 et B9)
They can transform sugar into energy and contribute to the proper functioning of the nervous system and the immune system. They are also an important factor in the detoxification of our body.
In nature: They are found in spinach & bananas.
- B12
Vitamin B12 is essential for maintaining the integrity of the nervous system and important in the metabolism of cells.
- Vitamin C
It is a powerful antioxidant. Anti-fatigue, it reinforces natural defenses and allows for better absorption of iron
- Vitamin D
This vitamin is "sun". It enables a good absorption of calcium & phosphorus in the body. So strong bones and teeth.
- Vitamin E
Antioxidant, it helps to slow down skin aging and cell.
- Vitamin K
Vitamin K is essential for coagulation reactions. It allows me to have less blue (or at least to see them go faster)
- Magnesium + Zinc
Magnesium is one of the most important minerals, it promotes the absorption of calcium modulates stress reactivity, increases the activity of the immune system, helps with muscle relaxation & promotes recovery thanks to its anti-inflammatory action .
- Glutamine
The glutamine or L-glutamine is the amino acid most abundant in the blood and muscles. It plays a role in the synthesis of protein, immune protection, maintaining the integrity of the intestinal wall and the acid-base balance of the body. It is also used in the manufacture of glucosamine endogenous which, in turn, is involved in the repair of cartilage and tendons.(source: Health Passport)
- Spirulina
Rich in proteins, Iron and beta-carotene, it also contains the vitamin B12, the vitamin E, minerals and trace elements (calcium, phosphorus, magnesium, zinc, copper)
If you need to take one supplement, this microalgae is miraculous. I take tablet and I added powder in my smoothies.
- Omega 3
Essential fatty acids not synthesized by the body (ie they are required to be provided by food), they contributent the constitution and integrity of cell membranes, the proper functioning of the cardiovascular, cerebral, hormonal and inflammatory (very important for athletes).
5. You buy it where?
For vitamins, I take everything in Bloomizon offering a personalized program and a fun app that sends me little reminders when I have to take my supplements or when my treatment ends.
For Omega 3 & magnesium, I take them at Pure Pharma but there are excellent alternatives in pharmacy or health food store.
Finally for sports, I alternate with 2 brands of protein powders vegan:
- Sports Mix PURASANA (spirulina powder, guarana powder, powdered lucuma, acai berry powder, hemp protein powder, maca powder, cocoa powder)
I do not take any continuous but I am very regular cures. I often try other brands to find what works best!
6. Precautions
If you decide to take supplements:
- Beware of interactions with drugs
- Beware of excess in food
- Dietary supplements are not a magic bullet: nothing can replace a balanced diet and sport!
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