A healthy diet is the best way to keep your body running well, but no diet has ever been perfect in giving your body everything it needs. Some things, like vitamin D and omega-3 fatty acids, have to be supplemented into the diet. And no matter how you choose to supplement those nutrients fish oil, vitamin D pills, or other supplements it’s important to be careful about picking the right kind of supplement from the many options available on the market today. Here are three health supplements I rely on every day to keep my body strong and healthy.
Fish Oil
Whether you’re trying to lose weight, pack on lean muscle, or prevent disease, omega-3 fatty acids might be your secret weapon. A 2013 study published in the American Journal of Clinical Nutrition found that fish oil reduces inflammation throughout your body and could help decrease your risk of heart disease and arthritis.
Plus, a June 2013 review from Nutrition Journal found that people who supplement with fish and flaxseed oils get a 33 percent reduction in oxidative stress compared to non-supplements.
That can lead to more efficient workouts and better overall health both during training and in day-to-day life. The fishy smell is a small price to pay for all those benefits.
Calcium/Vitamin D
There’s a reason calcium/vitamin D is touted as one of our most important health supplements: It’s essential for bone health and muscle control.
And not just for senior citizens it’s also essential for growing kids, who need plenty of calcium to build strong bones, maintain muscle tone and stave off age-related illnesses.
Adults need at least 1,000 mg per day the recommended daily intake is 1,300 mg; however, due to poor absorption rates in older adults 55 years or older, many doctors recommend taking supplemental vitamin D in addition to a daily supplement that provides 300 mg of calcium and 400 IU of vitamin D3. My favorite brand offers both pluses it tastes great.
Vitamin C
If you’re like me, vitamin C is something you’ve always gotten from oranges and other fresh fruits. But as a supplement, it’s much more potent and can be even more effective at preventing colds and flu. Vitamin C also helps to preserve immune system health.
A really great way to get more vitamin C is to take sublingual tablets, which are absorbed right under your tongue and into your bloodstream quickly. It’s almost like taking an orange pill! Sublingual tablets are also great for people who hate swallowing pills or have difficulty swallowing due to swallowing disorders or other medical conditions.
And if you want a little boost of energy in between vitamins, consider taking a caffeinated sublingual tablet.
Protein Powder casein
There are two types of protein powder: whey and casein. Whey digests quickly; casein digests slowly. Casein protein is my go-to before bed, as it helps keep me full and satisfied all night long it’s also great if you’re looking to build muscle.
It’s easy to find high-quality casein powder at your local supplement store or on Amazon—I use Isopure Unflavored Casein Protein Powder.
Casein Protein Powder
The reason why casein protein powder is my number one health supplement isn’t just because it’s a dairy-based protein that many bodybuilders and fitness enthusiasts use to aid in muscle growth.
It’s also not just because casein is slow-digesting, which keeps me full for longer periods of time, or that it helps improve my sleep.
Casein can help with all of these things, but what makes it so special to me is that despite being used primarily as a nighttime supplement, unlike whey protein powder which I take earlier in the day, it has never given me an upset stomach.
In fact, almost every other vegan health supplement I have tried has at some point caused digestive issues for me…except for casein.
