“As we age and as our bodies are exposed to toxins and environmental stress, cellular function diminishes, and with it, our health and quality of life.”
Because of this, our diet and fitness routines must adapt to suit the needs of our bodies as we age.
Adding some of the important supplements listed below can improve your health and support many of your dietary deficiencies.
Keep reading below to learn more!
The Most Important Supplements to Take for Your Health
Although there are tons of supplements which can help you burn fat, build muscle, or improve your look, not all of them are necessarily important. However, there are some supplements which I consider more important because of the impact they can make on your quality of life.
Check out the supplements which I believe are the most important!
Protein is the building block of any fitness routine. Without protein, the body’s cellular function diminishes. Proteins are responsible for regulating our tissues and organs, and they supply nutrients that promote growth in the muscles.
They also increase stamina, which can help you finish long, or strenuous workouts.
Although whey protein is the most common option for protein powder, it is not necessarily the best option for everyone. Personally, I have not drunk whey protein in over 2 years. I noticed that whey protein powder was giving me too many stomach issues, so I switched to vegan or plant-based protein powder, and I have never turned back!
According to the Journal of Sports Science and Medicine,
“Animal proteins is an important source of protein, however potential health concerns do exist from a diet of protein consumed from primarily animal sources. With a proper combination of sources, vegetable proteins may provide similar benefits as protein from animal sources.”
If you would like to try a Vegan Protein Powder, my suggestion is:
As we age, collagen, the most important protein in our bodies, stops being produced. Collagen is a beneficial supplement to add to your daily regimen. It can improve joint pain and mobility, boost metabolism, and improve sleep.
Collagen also produces energy for your muscles during contraction. Combining collagen with a whey protein can help build muscle mass, and it is also great for your skin.
According to a study published in Current Medical Research and Opinion,
“The results of this study have implications for the use of collagen hydrolysate to support joint health and possibly reduce the risk of joint deterioration in a high-risk group. Despite the study’s size and limitations, the results suggest that athletes consuming collagen hydrolysate can reduce parameters (such as pain) that have a negative impact on athletic performance.”
I have used multiple collagen supplements, as well as I focus on eating as much bone broth soups throughout the year for as much collagen as possible.
If you would like to try a collagen supplement, my suggestion is:
Turmeric is a plant in the ginger family, used for cooking and herbal remedies. The root of the turmeric plant contains a chemical, called curcumin. It can be consumed raw, or in powder form.
Turmeric has anti-inflammatory properties, which makes it an excellent supplement for anyone who performs physically demanding workouts.
Consuming turmeric can reduce muscle soreness, and turmeric is also known to boost your mood, helping you stay motivated to workout. Furthermore, many people are using turmeric for weight loss as well.
As stated in a study that was published in Nutrition Today,
“Curcuma longa L, has been used for centuries in food preparation and in traditional medicines to treat numerous diseases and conditions. The primary biologically active constituent of turmeric is the polyphenol, curcumin, an orange-yellow powder that has potent anti-inflammatory and antioxidant properties, which, in part, may contribute to curcumin’s potential to prevent such conditions as cancer, Alzheimer disease, heart disease, and arthritis, to name a few.”
I use turmeric all year because I believe it helps alleviate my asthma, reduces inflammation in my joints and muscles, and makes me feel healthier on a day to day basis. I normally take my turmeric supplements after lunch and about an hour before sleep, and I always feel a noticeable difference if I stop taking them for even a week!
Although I have found many effective turmeric supplements, my favorite turmeric supplement is:
Glutamine is the most abundant amino acid in the human body. Amino acids form after the breakdown of protein, and they supply our organs with vitamins and nutrients. Glutamine boosts the immune system, and with it, has the potential to fight infection.
This works great if you’ve experienced a workout-related injury and need to heal fast. Glutamine can also speed up the muscle recovery time, which improves muscle growth.
According to a study published in the Journal of Exercise Science & Fitness,
“As a therapeutic intervention, glutamine supplementation was effective in attenuating strength loss and muscle soreness following eccentric exercise-induced muscle damage.”
I have used glutamine as a separate supplement, and I have also used many amino acid products which contain glutamine. In my opinion, glutamine works best when it is combined in a BCAA or amino acid supplement. However, if I am using a separate glutamine supplement, I do notice a difference when I take ~5 grams of glutamine before training and ~5 grams of glutamine after training.
In my opinion, the best pure glutamine supplement is:
If you want a boost to your brain and muscles, you need to add fish oil to your list of most essential supplements. This powerful supplement can help speed muscle recovery with its anti-inflammatory functions, and it can also help reduce the risk of muscle overuse injuries related to exercise.
Fish Oil decreases muscle fatigue helping you work harder and longer.
Fish oil or Omega 3 Fatty Acid supplements also boost fat burning and cognitive function.
As stated in a study published by The American Journal of Clinical Nutrition,
“FO supplements and regular exercise both reduce body fat and improve cardiovascular and metabolic health. Increasing intake of n−3 FAs could be a useful adjunct to exercise programs aimed at improving body composition and decreasing cardiovascular disease risk.”
There are many fish oil supplements, but I strongly suggest you find a product which states it does not contain “fishy burps.” Most fish oil supplements have the amounts of essential fatty acids you want, but some are higher quality and have less of this annoying side effect.
My favorite fish oil supplement is:
Another form of amino acids are the branched-chain amino acids or BCAAs for short. They help regulate protein metabolism, which is great for weightlifters. By taking these, your muscles suffer less injury, or soreness and grow easier. BCAAs also speed up muscle recovery, making any exercise easier on your body.
According to a study published in The Journal of Nutrition,
“results obtained showed that BCAA supplementation prior to squat exercise decreased DOMS and muscle fatigue occurring for a few days after exercise. These findings suggest that BCAAs may be useful for muscle recovery following exercise.”
You can take your BCAA supplement before, during, or after your training sessions, or you can simply drink your BCAAs throughout the day when you want.
There are a few quality BCAA supplements that I regularly use, but my favorite BCAA product of all-time is:
Supplements can improve our health and quality of life. Make sure you add some, or all, of these to your daily regimen to enhance your fitness routine.