TOP-10 best dietary supplements for health

TOP-10 best dietary supplements for health

1. Magnesium: an unplaced hero of universal well -being

Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body. Its role varies from maintaining the health of nerves and muscles to regulating blood sugar and blood pressure. Magnesium deficiency is common, especially among people with unhealthy nutrition, chronic diseases or taking certain drugs.

Why is magnesium so important?

• Heart of heart: Magnesium helps to maintain a healthy heart rhythm and blood pressure. It plays a role in the transportation of calcium and potassium, which are important for the correct functioning of the heart muscle. Studies show that a sufficient level of magnesium can reduce the risk of developing cardiovascular diseases, including arrhythmia and stroke.

• Stress and anxiety management: Magnesium is involved in the regulation of neurotransmitters, such as serotonin, which affect mood and anxiety. The low level of magnesium can aggravate the symptoms of stress, anxiety and depression. Magnesium additives can help calm the nervous system and improve general mental well -being.

• Bone health: Magnesium is necessary for the formation of bone tissue and maintaining its density. It helps the body absorb calcium, which is a key component of bones. Enough consumption of magnesium can help prevent osteoporosis and reduce the risk of fractures.

• Blood sugar regulation: Magnesium plays a role in the metabolism of glucose and insulin. Magnesium deficiency can lead to insulin resistance, which increases the risk of type 2 diabetes. Magnesium additives can help improve insulin sensitivity and regulate blood sugar.

• Improvement: Magnesium helps to relax muscles and nerves, which contributes to a more calm and strong sleep. It also regulates the production of melatonin, hormone, which controls the sleeping cycle. Taking magnesium before going to bed can help reduce insomnia and improve sleep quality.

• Removing muscle seizures and pain: Magnesium helps to relax the muscles and prevent their spasms. He plays a role in the transmission of nerve impulses to the muscles. Magnesium additives can be useful for people suffering from muscle seizures, back pain and restless legs syndrome.

• Migraine relief: Some studies show that magnesium can help reduce the frequency and intensity of migraines. Magnesium plays a role in the regulation of blood vessels in the brain and preventing inflammation.

Types of magnesium and their features:

• Magnesium citrate: It is well absorbed and often used to facilitate constipation.
• Magnesium oxide: Contains a large amount of magnesium, but is worse absorbed.
• Magnesium glycinate: It is well absorbed and does not cause stomach disorders. It is often used to improve sleep and relieve anxiety.
• Magnesium tronate: Studies show that it can improve cognitive functions and memory.
• Magnesium sulfate (English salt): It is used for baths and has a relaxing and anti -inflammatory effect.

Recommended dosage:

The recommended daily dose of magnesium for adults is 400-420 mg for men and 310-320 mg for women. It is important to start with a low dose and gradually increase it in order to avoid stomach disorders.

Side effects:

In high doses, magnesium can cause diarrhea, nausea and cramps in the abdomen. People with kidney diseases should consult a doctor before taking magnesium additives.

2. Omega-3 fatty acids: irreplaceable for the heart and brain

Omega-3 fatty acids are polyunsaturated fats necessary for health, but the body cannot produce them independently. They must come with food or additives. The most important omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (preshase acid), which are mainly contained in fatty fish, such as salmon, tuna and mackerel.

Why are omega-3 so important?

• Heart of heart: Omega-3 fatty acids reduce the level of triglycerides in the blood, reduce the risk of blood clots, reduce blood pressure and improve the function of the endothelium (internal vascular shell). Studies show that regular consumption of omega-3 can reduce the risk of developing cardiovascular diseases, such as heart attack and stroke.

• Brain health: DHA is the main building block of the brain and is necessary for the normal development and functioning of the brain throughout life. Omega-3 fatty acids improve cognitive functions, memory, concentration and attention. They can also help prevent or slow down the development of neurodegenerative diseases such as Alzheimer’s disease.

• Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the body. Chronic inflammation is associated with many diseases, including arthritis, autoimmune diseases and cancer.

• Eye health: DHA is an important component of the retina and is necessary for normal vision. Omega-3 fatty acids can help prevent or slow down the development of age-related macular degeneration (VMD), the main cause of blindness in the elderly.

• Support for the immune system: Omega-3 fatty acids play a role in the regulation of the immune system and can help improve its function. They can help reduce the symptoms of allergies and autoimmune diseases.

• Improving mood: Some studies show that omega-3 fatty acids can help improve mood and reduce the symptoms of depression and anxiety.

Sources of omega-3 fatty acids:

• Fat fish: Salson, Tunas, Skumbria, Soldier, Sardine.
• Plant sources: Flaxseed seeds, chia seeds, walnuts. Plant sources contain ALA (alpha-linolenic acid), which the body must transform into EPA and DHA. The transformation of ALA into EPA and DHA is ineffective, so it is important to receive omega-3 from fat fish or take additives.
• Omega-3 supplements: Fish oil, crill oil, algae oil.

Recommended dosage:

The recommended daily dose of omega-3 fatty acids varies depending on age, gender and health. In general, it is recommended to consume at least 250-500 mg EPA and DHA per day. People with cardiovascular diseases may require a higher dose.

Side effects:

In high doses of omega-3, fatty acids can cause blood thinning, stomach disorder and fishing. It is important to start with a low dose and gradually increase it in order to avoid side effects.

3. Vitamin D: solar vitamin for strong bones and strong immunity

Vitamin D is a fat -soluble vitamin that the body can produce under the influence of sunlight. He plays an important role in the assimilation of calcium and phosphorus, which are necessary for the health of bones and teeth. Vitamin D is also important for the immune system, the functions of muscles and nerves.

Why is vitamin D so important?

• Bone health: Vitamin D helps the body absorb calcium, which is a key component of bones. Vitamin D deficiency can lead to rickets in children and osteoporosis in adults, which increases the risk of fractures.

• Immune function: Vitamin D plays an important role in the regulation of the immune system. It helps to activate immune cells and fight infections. Vitamin D deficiency can increase the risk of infectious diseases such as flu and colds.

• Improving mood: Some studies show that vitamin D can help improve mood and reduce depression symptoms.

• Reduction of risk of developing chronic diseases: Vitamin D deficiency is associated with an increased risk of developing many chronic diseases, including cardiovascular diseases, type 2 diabetes and cancer.

• Muscle health: Vitamin D plays a role in muscle function and can help improve the strength and endurance of muscles.

Sources of vitamin D:

• Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D, which the body can develop, depends on many factors, including the season, time of day, geographical position, skin color and the use of sunscreen.
• Food: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt, juices).
• Vitamin D supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.

Recommended dosage:

The recommended daily dose of vitamin D for adults is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose. It is important to consult a doctor to determine the optimal dosage.

Side effects:

In high doses, vitamin D can cause nausea, vomiting, weakness and kidney problems. It is important not to exceed the recommended dosage.

4. Probiotics: friendly bacteria for intestinal health

Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They mainly live in the intestines and help maintain a healthy balance of intestinal microflora.

Why are probiotics so important?

• Intestinal health: Probiotics help to maintain a healthy balance of intestinal microflora, which plays an important role in digestion, absorption of nutrients and immunity. They can help reduce the symptoms of irritable intestines (SRK), constipation, diarrhea and bloating.

• Strengthening the immune system: About 70% of the immune system is in the intestines. Probiotics help stimulate the immune system and fight harmful bacteria and viruses.

• Prevention and treatment of infections: Probiotics can help prevent and treat various infections, including travelers diarrhea, urinary tract infections and vaginal yeast infections.

• Improving mental health: Some studies show that probiotics can help improve mental health and reduce the symptoms of anxiety and depression. The axis of the intestines-MOZG is a bickenting connection between the intestines and the brain.

• Reducing the risk of allergies: Probiotics can help reduce the risk of allergies in children, especially eczema.

Sources of probiotics:

• Enzymed products: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.
• Probiotic supplements: Available in various forms, including capsules, tablets, powders and liquids.

Types of probiotics:

There are various types of probiotics, each of which has its own unique properties and advantages. The most common types of probiotics include:

• Lactobacillus: It is often used to treat diarrhea and vaginal infections.
• Bifidobacterium: It is often used to treat IBS and constipation.
• Saccharomyces boulardii: Used to treat diarrhea caused by antibiotics.

Recommended dosage:

The recommended dosage of probiotics varies depending on the type of probiotic and health status. In general, it is recommended to take 1-10 billion colony-forming units (CFU) per day.

Side effects:

At the beginning of the intake of probiotics, some people may experience light side effects, such as bloating and gases. These side effects usually take place within a few days.

5. Kurkumin: Golden Miracle with anti -inflammatory properties

Kurkumin is an active substance contained in turmeric, spices widely used in Indian cuisine. It has powerful anti -inflammatory and antioxidant properties.

Why is curcumin so important?

• Anti -inflammatory action: Kurkumin suppresses the activity of molecules that cause inflammation in the body. Chronic inflammation is associated with many diseases, including arthritis, cardiovascular diseases, diabetes and cancer.

• Antioxidant action: Kurkumin neutralizes free radicals that damage cells and contribute to the aging and development of diseases.

• Relief of pain in arthritis: Kurkumin can help reduce pain and inflammation for arthritis, including osteoarthritis and rheumatoid arthritis.

• Improving cognitive functions: Some studies show that Kurkumin can help improve cognitive functions and memory, as well as protect against neurodegenerative diseases such as Alzheimer’s disease.

• Heart health support: Kurkumin can help improve the function of the endothelium (inner vascular membrane) and reduce the risk of developing cardiovascular diseases.

• Anti -cancer action: Studies show that curcumin can suppress the growth of cancer cells and prevent cancer.

Curkumin sources:

• Turmeric: A spice that can be added to food or taken in the form of additives.
• Turmeric Supplements: Available in various forms, including capsules, tablets and powders.

Curcumin absorption:

Kurkumin is poorly absorbed by the body. To improve the digestibility of curcumin, it is often combined with piperin, a substance contained in black pepper. Piperin increases the bioavailability of curcumin by 2000%.

Recommended dosage:

The recommended dosage of curcumin varies depending on the state of health. In general, it is recommended to take 500-2000 mg of turmeric per day.

Side effects:

Curcumin is usually well tolerated. In high doses, it can cause a stomach disorder, nausea and diarrhea.

6. Coenzym Q10 (COQ10): Energy for cells and protection against aging

Coenzym Q10 (CoQ10) is a substance that is naturally produced in the body and is necessary for the production of energy in cells. It is also a powerful antioxidant that protects the cells from damage caused by free radicals.

Why is CoQ10 so important?

• Energy production: COQ10 plays an important role in mitochondria, which are “energy stations” of cells. It helps to transform food into the energy necessary for the functioning of the body.

• Antioxidant Protection: COQ10 neutralizes free radicals that damage cells and contribute to aging and the development of diseases.

• Heart of heart: COQ10 can help improve the function of the heart muscle, reduce blood pressure and reduce the risk of developing cardiovascular diseases.

• Improving cognitive functions: Some studies show that COQ10 can help improve cognitive functions and memory, as well as protect from neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.

• Increased fertility: COQ10 can help improve the quality of sperm in men and increase the chances of pregnancy in women.

• Reducing side effects of statins: Statins, drugs used to reduce cholesterol can reduce COQ10 in the body. COQ10 additives can help reduce the side effects of statins, such as muscle pain.

COQ10 sources:

• Food: Fat fish (salmon, tuna, mackerel), meat, poultry, nuts, seeds.
• COQ10 additives: Available in various forms, including capsules, tablets and liquids.

Types COQ10:

• Ubihinon: The most common form COQ10.
• Ubihinol: The active form COQ10, which is better absorbed by the body.

Recommended dosage:

The recommended COQ10 dosage varies depending on the state of health. In general, it is recommended to take 100-200 mg COQ10 per day.

Side effects:

CoQ10 is usually well tolerated. In high doses, it can cause a stomach disorder, nausea and diarrhea.

7. Creatine: Energy for muscles and strength for training

Creatine is a natural substance that is produced in the body and plays an important role in providing muscle energy. It is also contained in some foods, such as meat and fish.

Why is creatine so important?

• Increasing strength and endurance: Creatine helps to increase the level of ATP (adenosine triphosphate), the main source of energy for muscles. This allows you to train more intensively and longer, which leads to an increase in strength and endurance.

• Increase in muscle mass: Creatine helps to increase the volume of muscle cells, which leads to an increase in muscle mass.

• Improving recovery after training: Creatine helps reduce muscle damage and inflammation after training, which accelerates recovery.

• Improving cognitive functions: Some studies show that creatine can help improve cognitive functions and memory.

Creatine sources:

• Meat and fish: Creatine is contained in meat and fish, but in relatively small amounts.
• Creatine supplements: The most common form of creatine is creatine monohydrate.

Recommended dosage:

There are two main ways to take creatine:

• Loading phase: Reception of 20 grams of creatine per day for 5-7 days, then a supporting dose of 3-5 grams per day.
• Constant technique: Reception 3-5 grams of creatine per day.

Side effects:

Creatine is usually well tolerated. The most common side effects are water retention in the body and stomach disorder.

8. Glucosamine and chondroitin: caring for joints and mobility

Glucosamine and chondroitin are natural substances contained in the cartilage of the joints. They help maintain the health of cartilage and joints, and also reduce pain and inflammation with arthritis.

Why are glucosamine and chondroitin so important?

• Reducing pain and inflammation with arthritis: Glucosamine and chondroitin can help reduce pain and inflammation for arthritis, including osteoarthritis and rheumatoid arthritis.

• Restoration of cartilage tissue: Glucosamine and chondroitin help to stimulate the production of cartilage tissue and slow down its destruction.

• Improving the mobility of the joints: Glucosamine and chondroitin help improve joint mobility and reduce stiffness.

Sources of glucosamine and chondroitin:

• Glucosamine supplements and chondroitin: Available in various forms, including capsules, tablets and powders.

Recommended dosage:

The recommended dosage of glucosamine and chondroitin is 1,500 mg of glucosamine and 1200 mg of chondroitin per day.

Side effects:

Glucosamine and chondroitin are usually well tolerated. The most common side effects are a disorder of the stomach, nausea and diarrhea.

9. Alpha-lipoic acid (ALA): Powerful antioxidant and blood sugar regulator

Alpha-lipoic acid (ALA) is a natural substance that is produced in the body and is a powerful antioxidant. It also plays an important role in glucose metabolism and can help improve insulin sensitivity.

Why is Ala so important?

• Antioxidant Protection: ALA neutralizes free radicals that damage cells and contribute to the aging and development of diseases.

• Blood sugar regulation: ALA can help improve insulin sensitivity and reduce blood sugar in people with type 2 diabetes.

• Improving the function of nerves: ALA can help reduce pain and numbness with diabetic neuropathy.

• Protection Baked: ALA can help protect the liver from damage caused by toxins and alcohol.

ALA sources:

• Food: Red meat, animal organs, spinach, broccoli.
• ALA supplements: Available in various forms, including capsules, tablets and powders.

Recommended dosage:

The recommended ALA dosage varies depending on the state of health. In general, it is recommended to take 300-600 mg ALA per day.

Side effects:

ALA is usually well tolerated. In high doses, it can cause a stomach disorder, nausea and diarrhea.

10. Melatonin: sleep hormone for a strong and healthy sleep

Melatonin is a hormone that is produced by the pineal gland in the brain and regulates the sleeping cycle. It is also an antioxidant and can help protect the cells from damage caused by free radicals.

Why is melatonin so important?

• Improvement: Melatonin helps reduce the time of falling asleep, improve sleep quality and increase sleep duration.

• Regulation of the Snow-Body Cycle: Melatonin helps adjust the sleeping cycle, which can be disturbed due to the change in time zones, shift work or other factors.

• Antioxidant Protection: Melatonin neutralizes free radicals that damage cells and contribute to the aging and development of diseases.

Melatonin sources:

• Melatonin additives: Available in various forms, including capsules, tablets, liquids and sprays.

Recommended dosage:

The recommended dosage of melatonin is 0.3-5 mg before bedtime. Start with the lowest dose and gradually increase it until you find a dose that suits you.

Side effects:

Melatonin is usually well tolerated. The most common side effects are drowsiness, headache and dizziness.

These top 10 supplements can significantly contribute to overall health and well-being when incorporated into a balanced lifestyle and taken under the guidance of a healthcare professional. Remember to consult with your doctor before starting any new supplement regimen.