Dietary supplements are manufactured products which intend to supplement a person’s diet through its one of its forms like pills, capsules, tablet or a powder to enhance and fulfil their nutritional needs.
These supplements act as an add on in anyone’s overall diet routine. There can be lots of examples of dietary supplements which are available in the market but this article will provide you with the list of dietary supplements worth adding to your diet.
Some of the benefits of dietary supplements are:
- Improved immunity
- Improved intake of micronutrients
- Improved health and overall wellbeing
- Reduced chances of nutrient deficiency
Here is the list of dietary supplements that are safe, effective and most popular you can consider including in your diet
Fish oil capsules contain lots of Omega-3s which is an essential and healthy fat type needed for better body functioning. As Omega-3s contribute to normal brain and eye development, apart from that they also reduce inflammation and may help prevent heart disease at the same time.
As fish oil contains a lot of omega-3.
However, if you consume at least two portions of oily fish per week, it can provide you with enough Omega-3s. Fish oil supplements are good alternative to those who do not consume fish at all and look for diet supplements for vegetarians. You can consume a fish oil capsule after a meal.
It is important to eat a well-balanced diet to provide your body with enough vitamins and minerals daily which are very necessary. However, this might not be enough for some people especially women and athletes, who need a lot of micronutrients to reduce the chances of weakness, joint pain and other health issues.
Multivitamins is the best nutritional supplement which may help fulfil those requirements and act as a good option to improve immunity. This supplement can be consumed by all, but make sure to consume a healthy diet as well. Just like fish oil capsules, you can consume a multivitamin after a meal. Multivitamins is a good food supplement for women after an age or who train intensely.
Whey protein is an effective way to add more protein to your diet after the consumption of protein through food sources naturally. Whey protein is a byproduct of milk and is extracted during the production of cheese. So, its safe to use unless you are lactose intolerant.
This is particularly important for athletes, bodybuilders or people who need to gain muscle mass and strength while losing fat.
When it comes to muscle gain and fat loss, protein is the king of nutrients. Whey protein is one of the richest choices of protein.
If you have ever heard of EAAs, higher chances are that you may already know of BCAAs. While BCAAs are still trending as one of the effective supplements, but according to the most well-researched theories, EAAs have somehow replaced the BCAAs lately.
Basically, our body needs all 9 essential amino acids to repair muscle, not just the three branched-chain amino acids present in BCAAs. EAAs contain all of them.
EAA supplements are less common than BCAAs because, in the past, essential amino acids have been hard to work with due to the inability to bind with water and their bitter taste. But, you can find some good and delicious flavors easily available in the market. You can ideally consume EAAs during a workout.
We all love having coffee and tea after a point of time in life, usually. They contain caffeine, which is a supplement and it can help improve memory and mental functioning and decrease fatigue. It is one of the best supplements to consume pre workout and enhance exercise performance as soon as you progress in fitness levels.
However, caffeine is not something which is useful to fulfil nutrient intake at all. It is a choice. If someone does not want to consume, they can skip. The ones who consume tea or coffee, their caffeine intake of 200 mg per dose, and up to 400 mg per day, is generally considered safe. Pregnant women should limit their daily intake to 200 mg or less.
Creatine is one of the most researched and effective supplements with powerful benefits for both athletic performance and health which may also help boost brain function, fight certain neurological diseases and accelerate muscle growth. Creatine monohydrate is the most popular and safe type of creatine to use.
Creatine has been used mainly for improving exercise performance and increasing muscle strength. It is mainly supposed to be used only in the cases when a person’s lifestyle is highly active with intense workout sessions, especially with lifting. If you are one of them, try and see if this supplement works for you.
Make sure to drink plenty of water while using this product. However, consult with your doctor once before using creatine.
Probiotics are naturally good for our gut health and improving digestion. You can get probiotics from a variety of foods or supplements.
Food sources of probiotics are found in fermented dairy products such as yogurts and milk drinks and fermented foods like pickled vegetables, kefir, kimchi, and soy products may also contain some lactic acid bacteria.
Apart from this, if you feel like you are not able to consume enough probiotics in the day with these regular sources, you can consider taking a probiotic supplement in the form of tablets, capsules or powders that contain the bacteria in dried form.
The Bottom Line
Dietary supplements are very helpful indeed and have certain health benefits to offer. However, please note that dietary supplements are not magical and they only work with a healthy diet, workout and an active lifestyle in overall and can’t be replaced with natural sources of food, that’s why they are called supplements.
Make sure to consume them after consulting with a professional nutritionist or a doctor to know more about the safe factors and risks of dietary supplements according to your current medical conditions, if any and never rely on the supplements alone.