Nutritional supplement products include important nutrients such as vitamins, minerals, fiber acids and amino acids. Vitamins help the body turn food into energy and tissues. We take these dietary supplements if our individual diet is lacking one or more of these important nutrients.

Food supplements should always be the second choice to real foods. Nature provides sufficient amounts of nutrients that cannot be matched by what science puts in a pill. It’s very important when buying these products that you make sure they don’t contain fillers, binders and excipients. It’s also wise to choose whenever possible sources from all natural ingredients. Make sure there’s no sugar, salt, starch, yeast, soy, milk, corn, wheat or additives.

Let’s first look into some fillers, binders and excipients to avoid, when reading the labels. These are ingredients such as: Acacia gum, Agar, Calcium Stearate, Colloidal, Silicon Dioxide, Dibasic Calcium Phosphate, Fiber (vegetable), Fructose, Guar Gum, Magnesium Stearate, Maltodextrin, Mannitol, Microcrystalline Cellulose or Cellulose, Simethicone, Sorbitol, Stearic Acid, Tragacanth Gum, Xylitol and Zinc Stearate.

A more detailed look at each of the important vitamins and their function

• Vitamin A – is antioxidant which helps with tissues, skin and keeping our eyes in good condition. It also helps with the immune system and is important for growth and development. As a warning, too much vitamin A intake in pregnant women can lead to birth defects. In relation to that, liver has the most vitamin A which exceeds your daily intake by 10 to 40 times. Recommended Daily Intake (R.D.I) ranges from 600 to 2500 Units.
• Vitamin B – also known as vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin.
• Vitamin B1 – otherwise known as Thiamine and Thiamin, it helps convert the foods we eat into energy. It also maintains the health of the nervous system. R.D.I is 1.2mg.
• Riboflavin (vitamin B2) – important for boosting energy production and chemical processes in our body. It also keeps our eyes, skin, hair, nails and nerve functions healthy. R.D.I. is 1.3mg.
• Niacin (vitamin B3) – like Vitamin B1, Vitamin B3 helps convert foods to energy. Vital for the nervous system and brain function. It also reduces serum cholesterol. R.D.I. is 16mg.
• Vitamin B6 – Helps to produce essential proteins to convert into energy. R.D.I. is 1.3-1.7mg.
• Folic Acid (Folate, Vitamin B9) – important for the production of genetic material of the cells. This is critical for the first 3 months of pregnancy to avoid birth defects. Also important for red blood cell development and diseasing heart disease.
• Vitamin B12 – converts carbohydrates into energy and helps the formation of red blood cells. It keeps the central nervous system in a good working order. Lack of Vitamin B12 will lead to anemia. R.D.I. is 400mcg.
• Vitamin B50 – improves the brain functions and helps with blood circulation.
• Vitamin C – Works as antioxidant, necessary for healthy bones, teeth, skins and healing wounds. Also assists in preventing colds. R.D.I. is 90mg. Note: If you don’t get enough vitamin C from your diet, then take 250-1000 mg per day in addition.
• Vitamin D – enhances calcium intake for your teeth and bones. Maintains your nervous and immune system. The best source of vitamin D comes from the sun, depending on your skin colour and where you live in the world. All you need is 15 to 30 minutes of sunlight per day. The problem with getting vitamin D from the sun is it takes the body up to 48 hours to convert vitamin D. So try to avoid using too much soap and sunscreen for better absorption of vitamin D. Make sure that if you buy vitamin D it’s in natural form, which is vitamin D3 (cholecalciferol). R.D.I. is 2000-5000 Units.
• Vitamin E – another antioxidant that helps with the formation of blood cells, muscles, lung and nerve tissue. It boosts the immune system. R.D.I. is 15mg.
• Vitamin K – Prevents blood clotting in the body. R.D.I. is 120mcg.

A look at each of the important minerals and their functions

• Calcium – for building bones, teeth and maintaining bone strength. R.D.I is 1000mg.
• Iron – helps in energy production and for carrying oxygen in the blood, as well as converting oxygen to muscles. R.D.I. is 8-12mg.
• Magnesium – important for bone formation, nerve and muscle function. R.D.I. is 420mcg.
• Potassium – essential for the balance of body fluids, transmitting nerve signals and producing energy. R.D.I. is 4700mg.
• Selenium – is an antioxidant, important for maintaining a healthy heart muscle. R.D.I. is 55-200mg.
• Zinc – for cell reproduction, healing wounds, tissue repair, growth and development. Helps with the production of male hormone testosterone. R.D.I. is 11mg.

Other supplements to consider

• Omega 3 Oils – for a healthy heart, cholesterol and reducing inflammation of muscles and joints. You can take up to 1000-3000mg daily. Even a small amount of 250mg per day can improve your cholesterol levels. Usually these supplements come in liquid or softgel form.
• Glutamine – the most abundant amino-acid found in your body. Important for your lungs, immune system and skeletal muscle. Also it minimizes the breakdown of muscle tissue and improves protein metabolism.
• Whey Protein – probably the best form of protein. It provides the body the essential amino-acids for building muscles. Whey Protein also provides antioxidant effect and supports your immune system.
• Glucosamine and Chondroitin – benefits people who have joint pain from training or arthritis. Weight training may produce certain overuse of joints. Glucosamine can help by lubricating the joints. 1000-1500mg can be taken daily.
• Colostrum – produced by mammals before and after the first few hours after birth. It has 97 immune factors and 87 growth factors. Improves your immune system, increases your muscle mass and metabolic rate. Rejuvenates skin and muscle tissue. Helps your digestive system and aids in recovery. Supports healthy joint and cartilage function.
• Chlorella – similiar to Colostrum in its benefits. Rich in Chlorella Growth Factor, RNA, DNA and Chlorophyll. It also helps to remove heavy metals from your body.
• Deer Antler Velvet – this is a natural product extracted from deer antler tips with over 2000 years of research. It contains various growth factors, minerals and over 100 amino-acid combinations. The supplement can bring increases in human growth hormones and strength capacity, more muscular endurance, faster healing, joint and tissue repair. Deer antler velvet increases testosterone production, helps to burn fat faster while gaining more lean muscle mass. It’s best delivered via liquid form.

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