Something added to complete a thing, supply a deficiency, or reinforce or extend a whole.
Lately I have been getting a lot of questions about supplements. What should I take? What do you take? Is it worth it, moneywise? Will I perform better, look better, or something else better?
Here’s the bottom line. You need to dial your food intake in. You need to be very conscious of your recovery process. All the supplements in the world will not make up for poor food choices, excess alcohol consumption, or lack of sleep. Just like you can’t out exercise a bad diet, you can’t out supplement bad diet.
That being said, there are several things you can and should be taking no matter what your diet or exercise regimen. Always check with your physician before you begin a regimen of supplements to make sure you won’t have any adverse reactions. Here they are:
Glucosamine is made by your body and is designed to keep your joints healthy. The supplement is derived from shellfish and will help your ligaments and possibly other connective tissues remain supple and strong. 2000mg a day should do it.
More specifically Omega-3 Fatty acids. Essential Fatty Acids are not made by your body. You must get them from your dietary intake. They are essential for your health. Most people who are eating a Standard American Diet (SAD) have an imbalance of Omega-3 to Omega-6 oils. This is unhealthy. Omega-3s will help with overall inflammation (a big enemy of health), joint health, and brain function. There is less good information about heart health. Hard to go wrong but you need to buy very high quality purified fish oil. This is one every one of us should be ingesting. 3 grams or 3000mg will do it IF you are getting the right stuff. Read the labels!
DHEA (dehydroepiandrosterone) is a hormone produced by your body’s adrenal glands. These glands are just above your kidneys. DHEA supplements are made from wild yam or soy. DHEA production peaks in your mid 20’s and gradually declines as we age until a severe drop off after age 60. It is believed to help build muscle, fight the effects of aging, provide more energy, improve mood and memory, and improve libido. It functions as a precursor to both male and female sex hormones. You will need to experiment a bit on the dosage depending on age and sex. You can also have this tested (saliva) to find out whether your levels are normal or low.
These are my top 3. I have been taking all 3 of these for years upon advice from several orthopedic doctors. We all need to keep inflammation down as this is the cause of most disease of illness. We all need to have healthy joints, bones, and muscles. We all need to keep our hormones up in the right levels. These things are critical to maintaining optimal health and fitness.
If you start with these 3 you can’t go wrong. Glucosamine is fairly cheap. Fish Oil is not but don’t skimp on quality (we do offer a very good one for sale here in the box). DHEA is also fairly common.
I do take lots of others and I will share those with you over the next few weeks.
Remember…Your diet will influence 80% of your results in the gym and in life. Get that straight; add these 3 things and you will see even more results!
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