Forget vitamin C more on that later , the real supplement you should be taking when you feel that ominous itch in your throat is zinc. A meta-review of 15 randomized, double-blind, placebo-controlled trials—basically the gold standard for trials—found that zinc shortens a cold when taken within the first 24 hours, when symptoms set in.
The mineral interferes with the replication of rhinoviruses , which cause colds. Unlike most other vitamins, our bodies can synthesize perfectly adequate amount of vitamin D all by itself—as long as we get enough sun. The ultraviolet radiation in sunlight helps our skin turn cholesterol into vitamin D. But most people who live in the wide swath of the north, where winters are long and days are short, don't get enough sun for sufficient levels of vitamin D.
The vitamin is essential for aiding the absorption of minerals like calcium, iron, magnesium, and phosphate. That's why, for instance, you often get milk fortified with vitamin D. A meta-analysis found that vitamin D decreases overall mortality in the long-term. Vitamin D supplements haven't been proven to prevent cancer or depression or any number of things it's often touted for, but most of us could benefit from a boost.
A meta-analysis found that niacin can be beneficial for heart health: It decreases levels of low-density lipoprotein cholesterol the "bad" kind and increases levels of high-density lipoprotein cholesterol the "good" kind.
For people who aren't already taking statins, getting a high dose of niacin from a supplement could help lower the risk of cardiovascular disease. Niacin is naturally found in a variety of foods, with highest concentrations usually in meat.
By now, you've heard that your gut is teeming with microbes, most of them actually good. Taking antibiotics is basically a scorched earth approach of killing bacteria, taking out the beneficial and harmless along with the bad.
If you've ever had a diarrhea after a course of antibiotics, then you know what microbial genocide feels like. Probiotics, usually containing Lactobacillus , can help prevent that, according to a meta-analysis of 82 randomized, controlled trials. To be clear, we are not anti-supplement. We are anti-blind-selecting-random-supplements. So if you want to get in the supplement game, build your baseline by starting with 8 weeks of the HLS:.
Eat meat, fish, fowl, seafood, eggs, roots, tubers, bulbs, and leafy veggies with reckless abandon every week. Consume 1g of protein per pound of scale weight every day, find a way to mix in 5g — 7g of salt, slow cook meats and drink the broth, be brave and eat some organ meat every month, drink enough water to support your activity, and get super creative with herbs and spices to tinker with flavor and palatability.
Classify all your foods by color, and be sure to eat the rainbow every couple of days. Track how much you are eating and do not eat more than required to support your daily activity levels. Do your best to avoid foods that have low nutrient density like grains, gluten, soy, alcohol, and sugar. FYI, when I say nutrient density I mean the ratio of vitamins and minerals relative to caloric load, which is dictated by the amount of protein, fat, and carbs in the food.
This means two days of heavy weight training, one day of 30 minutes of cardio, and one day of bodybuilding or HIIT training with sets to failure. This is the minimum! To really level up, be sure you are sprinting twice every week.
And get your ass outside for some of this! Especially if UV index is 3 or higher. Then you can pop off that shirt, soak up the Vitamin D, and enjoy a little bit of fresh air. It really is that simple, but if you want world class training written and monitored by pros, you can get that here. At minimum, commit 10 minutes a day to stress management. This comes in the form of meditation, box breathing or at least accruing mindful minutes throughout the day.
Ever been to the gym and stood at before closed doors? Ditch the iPhone before you get an iPosture and a restless night. Your body and wallet will thank you. Besides coffee tastes great and a lot better than the average pre-workout. Like I stated before it even has the opposite effect. It must suck to realize that you just spend money on a testosterone lowering supplement. Recently I found out why they use Tribulus Terrestris so much. Do you get why they still use it? Protein is a long chain of amino acids, your body breaks it down into multiple amino acids.
I try to aim at a ratio. Leucine is the king of amino acids and for once the bodybuilding sites were right this time. You could also take pure leucine since the rest is less important. Many people will probably still have a ton of questions after reading this whole guide.
You need to get your nutrition in check first and after that, you may consider taking supplements. Nutrition is one of the keys to recovery and muscle building. Just whey protein because I still got a bag, amino acids, and some magnesium oil. I like it man. Thank you. Save my name, email, and website in this browser for the next time I comment. Hit enter to search or ESC to close. Fitness Supplements: a non-bullshit guide on which ones you need By Alex January 12, December 12th, 2 Comments.
Facebook 0. Twitter 0. LinkedIn 0. Pinterest 0. Luke says:. The A. By Kate Bernot. Photo: AntonioGuillem iStock. Food News Newswire.
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