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7 Supplements for Health and Wellness

Updated on October 29, 2016

Health and Wellness

Are you committed to being Healthy?

There is a fitness phenomenon going on. Thousands of Americans are fighting the overweight/obesity problem daily that seems to have our society in a strangle hold. However everyone doesn't share the same goal like entering a bodybuilding or cross fit competition, or even developing huge muscles for that matter. Some people are just eating better and exercising regularly to maintain/manage their weight and remain healthy. Just because you have bulging, lean hard muscles on the outside does not necessarily mean that you are healthy on the inside. When the average person hears the word supplement, the first thought that comes to mind is creatine, pre-workout or some other sports/fitness nutrition supplement. Not all supplements are about fitness and muscles. Supplement, by definition means something that is added to complete a thing or supply a deficiency. If you have healthy eating habits, then you should be getting your bodies daily nutritional needs from your diet. In the event that your lacking, that's where the supplements come into play. This is a list of the top seven supplements that you should be taking for overall health and wellness.

Fish Oil/Omega 3's

Omega 3 Fatty Acids

When you hear the word essential, no matter what word it precedes means it's something that is imperative to your body, but your body is unable to synthesize it without being provided/assisted through your normal eating habits. With that being said, these supplements are essential to your health and well being. Omega 3 fatty acids are essential nutrients that contain eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). Studies have shown that the fatty acids support the reduction of triglycerides, impede the development of plaque in the arteries, decrease blood pressure, lessen the risk of heart attack or stroke and diminish the chance of abnormal heart rhythm. You can meet your nutritional requirements of omega 3's by eating cold water fish twice a week. If your not the fish eating type, then fish oil supplements are the way to go. Just like everything else in life, taking too much of anything is bad. Consult your healthcare professional before taking more than 3 grams of fish oil a day.

Nutritional Supplements for Health and Wellness

Dosage Graph for COQ10

COQ10

The body produces coq10 and it is found in every single cell of your body. Much like a vitamin, the cells use coq10 as an integral part of metabolic chemical reactions that produce energy the body needs for maintenance, cell growth and protection from harmful molecules (acts like an antioxidant). Medical studies have displayed coq10 plays a crucial role in energy production and oxygen utilization (especially in the heart muscles. It is found in two different forms, (active antioxidant form and oxidized form). Some supplements will contain both forms. Some of the benefits of coq10 are aiding in circulatory health and optimal heart muscle functioning, supports the health of vessel walls, maintains normal oxidative state of LDL cholesterol and boosts sperm motility, in men of course. Although there is not an official daily recommended value for the enzyme, high blood pressure, gum health, stomach ulcres, cardiovascular issues and heart failure have all been associated with coq10 deficiency. 90 mg to 120 mg daily has been suggested for maintaining cardiovascular health.

Glucosamine

I can tell you through my own personal experience that glucosamine is awesome and does wonders. After 35+ years of playing basketball, running, working out, squatting and lifting heavy things, my joints have a lot of miles on them, particularly my knees. After so many strains, sprains and tendonitis in my knees, I began taking spring valley glucosamine chondroitin daily several years ago, which has helped alleviate the pain and discomfort and strengthen my knee joints, allowing me to keep my high activity levels on the court and in the gym. There are two prime types of this natural compound that is found in the body, hydrochloride and sulfate. Glucosamine supports the health of the cartilage. That's the tissue that buffers the bones at the joints. Just like many other things, as we get older, the levels of glucosamine naturally begin to decline which will eventually lead to a progressive breakdown of the joint. Studies have shown that glucosamine not only strengthens the joints, it has also been associated with the treatment of sports injuries, allergies, asthma, low back pain and rheumatoid arthritis to name a few. Some of the glucosamine supplements have been derived from shellfish, there really isn't any natural food sources of it. Consult your healthcare professional for his recommended dosage for you of this super health supplement. I don't go a day with it.

Some common Sources of Vitamin C

Vitamin C, the Safe Nutrient

Vitamin C is arguably one of the most useful nutrients. It's been generally believed that vitamin c is effective enough to prevent the common cold. There is no scientific evidence that backs this theory, however studies have shown that it can assist in reducing the duration and severity of the cold. Some of the other benefits of vitamin c are treating skin related problems/reducing wrinkles, aids in decreasing cholesterol levels, enhances the dilation of the blood vessels (blood flow), helps control blood sugar levels, an important factor in the healing of all types of wounds/injuries and research has displayed that it supports against cardiovascular disease and defends against immune system deficiencies. The RDA (recommended daily allowance) of vitamin c is approximately 80 to 90 milligrams a day for the average adult. If you're not an avid fruit and vegetable eater, I would push that intake up to about 300-400 milligrams daily to reap the full benefits of this super vitamin.

Overall Health and Wellness

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Foods that are Good Sources of Calcium

Calcium

I think it's pretty much common knowledge that the mineral calcium is imperative for the health of your bones. Like vitamin c, calcium has a multitude of other health benefits which makes it one of the top selling supplements in America. As I stated previously, calcium is essential for the growth of new bone, the maintenance of bone strength, teeth and gums. Some other benefits of calcium is it aids in maintaining optimal body weight, supporting the prevention of obesity, has a hand in the regulation of blood pressure, preserves the heart muscles (helps the cardiac muscles contract and relax properly), establishes healthy alkaline ph levels, manages high levels of potassium, magnesium, and phosphorus in the blood and is also an ingredient in countless antacids. Dairy products are the most frequently consumed calcium sources. People who are lactose intolerant and vegans will obviously have to use other sources and are more at risk of becoming calcium deficient. 1000 milligrams daily is the recommended amount for an adult.

Vitamin B Complex

I am an extremely active man, whether it's working out, competing in natural bodybuilding competitions, playing basketball or coaching my son's team, I am always looking for ways to boost my energy levels. One of the many benefits of vitamin b complex is it helps promote a healthy metabolism, so I personally use nature made vitamin b complex religiously. It improves my energy levels and keeps my metabolism running at an optimum level. As you get older, you learn to appreciate things like that. Vitamin B supplements have also been associated with the maintenance of healthy skin and hair, diminishing the risk of stroke and it assists the body in the breaking down of carbohydrates to sugars. It not only aids in the break down of the macro nutrients in your eating habits, it helps the body put them to use for energy.They also have a hand in the body's metabolizing of amino acids, building and maintaining healthy blood and nerve cells and are necessary for the body's growth and development. Vitamin B complex consists of 8 vitamins (folic acid, niacin, riboflavin, thiamine, biotin, pantothenic acid, pyridoxine and cobalamin), consult your healthcare professional for your recommended daily dosage

Echinacea Plant

Echinacea

Echinacea is actually a herb that is used to make medicine from it's leaves and has widely been known and predominantly used in the earlier days to combat infections such as the common cold, flu symptoms and other upper respiratory infections. The use of echinacea took a big hit in the United States with the discovery of antibiotics. Many people still use the flower and it's natural herbal remedies. Some other infections echinacea was used to fight were UTI (urinary tract infections), vaginal yeast infections and nose and throat infections. Echinacea can be purchased over the counter in pretty much any pharmacy or neighborhood drug store in tea, juice or tablet form. Research suggests that the herb encourages the immune system, so it wouldn't hurt to add a little more protection to the body with all the bacteria the body battles daily.

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    • Rachel L Alba profile image

      Rachel L Alba 7 months ago from Every Day Cooking and Baking

      I do take vitamin D for my bones. But I will re-think taking more. Thanks for the information.

      Blessings to you.

    • MsDora profile image

      Dora Isaac Weithers 7 months ago from The Caribbean

      Thanks for the very helpful list. Concerning Glucosamine, I have problems with the animal content I have seen in another brand. Didn't see the list of ingredients in this one. If you can, please advise me how I can find out. Thank you.

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