Know Your Supplements

Whether you want to improve your workout performance or simply improve your overall health, supplements are definitely a great choice. Reading the ingredient list of supplements is highly important. Make sure you choose products which contain ingredients that are scientifically proven to have beneficial effects. Our list consists of the six most popular supplements and their benefits.

Vitamin D

When we talk about vitamins, vitamins C and E are usually first on our list. According to a host of recent studies showing the health benefits of vitamin D, we could expect the abovementioned vitamins to be dethroned quite soon. You probably know that vitamin D plays a crucial role in promoting bone health. This vitamin is found only in milk and it can be synthesized when we are exposed to sunlight. Fortunately, there are a myriad of vitamin D supplements on the market. This study, which investigated the effects of vitamin D on falls, demonstrates this point quite well. It has been determined that Vitamin D reduces falling in elderly people by 20%.

vitamin d


Zinc deficiency is related to type 2 diabetes, hair loss, loss of appetite, the common cold, poor vision, dry skin, slow wound healing, nausea, diarrhea and many other symptoms and conditions. Judging by that, zinc is an important metal necessary for overall health. According to this ultimate supplement guide, there is a test you can do at home to check the levels of zinc in your body. Last but not least, zinc has been often linked to athletic performance. According to a new study, the key to enhancing athletic performance is 20 mg of zinc.


Casein protein

Being the building blocks of every cell in our body, proteins are extremely important for health. There is one specific benefit of casein protein. This protein is digested slower than other types of protein, which means that it slowly enters the blood stream. This feature of casein makes it ideal as a pre-bed snack as it stimulates muscle protein synthesis during postexercise recovery. A combination of casein and whey protein yields the best results when it comes fat-free mass.

casein protein

Whey protein

There are many reasons why you should incorporate whey protein into your diet. If you thought that you can’t lose fat and preserve muscle at the same time, think again after you read the latest study. The participants who reduced their caloric intake by 500 calories per day and consumed whey protein showed greater preservation of lean muscle. If you are trying to lose weight, whey protein may be just what you need. This protein can reduce the levels of appetite hormones. Other health benefits of whey protein include lower cholesterol, improved immune system, lower blood pressure and anti-cancer properties.



This Indian space which is the component of curry is another supplement worth consuming. This study shows the positive effects of curcuma on neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Curcuma has proven to be an effective treatment against cancer. This spice selectively kills tumours, but not normal cells. One disadvantage of curcuma is that it is slowly digested. However, if it is consumed with piperine, found in black pepper extract, it is more rapidly absorbed by the body.


Fish oil

Fish oil is highly beneficial for overall health as it contains omega-3 fatty acids. There are a range of fish oil supplements including those made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber. There is a plethora of evidence which supports the claim that fish oil is an effective treatment against cardiovascular diseases. In addition to that, fish oil earned its reputation as a treatment against dry eye and glaucoma. Finally, omega-3 fatty acids found in fish oil have positive effects on pregnancy.

fish oil

We hope that this list can help you the next time you are about to use a supplement. Diet and training, together with high-quality supplements, can truly do wonders.


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