They say, “We are what we eat.” Rightfully, the food we bring into our bodies has a tremendous impact on our bodies and minds. Eating a well-balanced diet can perk up our moods, improve our brain’s ability to function, prevent and heal illness, and even keep our skin looking youthful!
In an ideal world, an individual should get all the nutrients they need by taking the proper foods, but let’s face the facts, most of us don’t eat a well-balanced diet all the time.
Dietary supplements can make sure that our bodies get sufficient nutrients that we don’t consume naturally like minerals, vitamins, herbs, enzymes, amino acids, and other products. Even if you’re someone who eats a range of nutritious foods, you can still gain from taking supplements to help feel your best every passing day.
1. Vitamin B
What does it do?
Increases energy levels and promotes psychological well-being and brain function.
B vitamins play a critical role in maintaining excellent health and well-being. As the building blocks of your body, B vitamins directly impact your brain function, energy levels, and cell metabolism.
Vitamin B complex helps avoid infections and helps promote or support
- growth of red blood cells
- cell health
- good eyesight
- energy levels
- good digestion
- healthy brain function
- proper nerve function
- healthy appetite
- muscle tone
- hormones and cholesterol production
- cardiovascular health
How does it work?
B vitamins boost an array of bodily functions, from improving brain cognition to converting nutrients into energy. On its own, the body cannot make the 8 essential B vitamins in adequate quantities.
That means your diet must supply them daily. Taking a supplement can make sure you get sufficient B vitamins to boost energy and help you think more clearly.
2. Magnesium
What does it do?
Strengthens bones improve heart health, and reduces anxiety. Getting adequate magnesium is essential for keeping your body functioning optimally.
Though it’s possible to get sufficient amounts of this mineral from your diet, taking a supplement may be helpful if you’re deficient or if you struggle to meet your needs through food.
Taking a magnesium supplement and compensating for a deficiency has been associated with health benefits. These include a lower risk of cardiac disease conditions and improved mood, blood pressure, and blood sugar control.
How does it work?
The macromineral Magnesium assists in multiple body processes, including improving bone density and formation, lowering the risk of osteoporosis, and promoting calcium absorption in the bones. Magnesium also maintains the health of muscles, particularly when it comes to the heart.
Research has also proven that magnesium deficiency can lead to increased levels of anxiety. For women, magnesium has the additional benefit of alleviating premenstrual symptoms. Magnesium supplements can interact with some drugs, so make sure to consult with your doctor if taking any medicines.
3. Fish Oil (Omega-3 Fatty Acid)
What does it do?
Balances hormones, promotes heart health, and improves mental health. Research shows that omega-3 fatty acids from fish oil is linked with a decreased risk of triglyceride levels and high blood pressure. There’s also some proof that diets rich in omega-3 fatty acids help with rheumatoid arthritis [3].
Past studies pointed to omega-3 fatty acids reducing the risk of strokes, heart attacks, and death from cardiac disease, but recent studies have refuted some of these findings. More extensive research is required to sort this out.
How does it work?
People take fish oil or Omega-3 fatty acids as a supplement for its several health benefits. It prevents multiple health conditions, including rheumatoid arthritis, heart disease, and high cholesterol. Fish oil also treats and fights mood disorders and depression.
In fact, nations in which people are eating large amounts of fish tend to have lower depression instances. Women can also take fish oil to stabilize mood swings and help balance hormonal fluctuations.
Omega-3 fatty acids have been researched in various other conditions. They include cancer, asthma, psoriasis, depression, and inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease. While some of these studies have been encouraging, they’re still inconclusive.
4. Glycine
What does it do?
It reduces joint pain, helps build lean muscle, and delays signs of aging.
Glycine has demonstrated the most promise as a part of a schizophrenia treatment plan [4]. In several studies, glycine boosted other schizophrenia drugs’ effectiveness when taken at doses of .6 grams per kg (kilogram) of weight per day.
Nevertheless, glycine can have the opposite effect when paired with the antipsychotic drug clozapine (Versacloz, Clozaril).
Little research suggests that glycine can help people with type 2 diabetes control their blood sugar. But more studies are required to back up that result.
How does it work?
Called as the “anti-aging amino acid,” glycine has several benefits that help you look and feel good at any age. This supplement has shown signs of enhancing lifespan and helps keep your mind sharp as it boosts memory and mental performance.
Glycine will make skin look more glowing by protecting it from aging and damage, building collagen, and reducing fine lines.
Athletes immensely can benefit from taking this supplement as it helps build lean muscle mass and improves flexibility and range of motion. As a bonus, glycine enhances digestion and promotes sleep.
Naturally, people get glycine from consuming animal bones and skin. However, while our ancestors tended to consume the complete animal, “nose-to-tail” today, people usually opt for boneless chicken breast. The glycine-rich skin has been taken away. Taking a supplement can reap all those fantastic benefits of glycine.
Bottom Line
Taking mineral and vitamin supplements is a short-term measure. The long-term usage of some high-dose supplements can end up in severe toxicity.
If you believe that you could lack specific minerals and vitamins, it may be better to look at altering your lifestyle and diet rather than reaching for supplements. If you need help, see your dietitian or a doctor.
