With the advent of technology, we’re all for simplifying our lives — myself included. If it can save time, sign me up.
While a more organic approach to great health is a well-balanced diet and regular exercise, time is always the issue. And then there’s being tired, being lazy, and the list goes on.
If you’re like me and need something in a pinch, supplements and vitamins are the answer. Whatever your reason, self-improvement is a passion we all deep down share.
Let’s break down what you can take to help you get a little more out of your mind and body.
Energy
Energy drinks are fun to down in a gulp, but sometimes I’m just not in the mood. Instead I go for Magnesium. Magnesium boosts your energy and aids in the creation of new protein from amino acids.
About 50% of people in the US and Europe get less magnesium than the recommended amount.
It does a host of other things too like insulin resistance and fight depression. It’s widely available, you won’t have trouble picking up a bottle. Here’s the brand I opt for.
Vitamin D is a second option, and one that’s been proven to give us more energy. Research from Newcastle University in the UK discovered that not only does Vitamin D work in the energy department, it also improves muscle fatigue and bone health.
Many of us are Vitamin D deficient because of where we live (i.e. lack of sun). That actually can lead to osteoporosis and fractures.
1,000 IU is a safe dosage, and one that I don’t miss in the winter months when sunshine’s scarce.
Brain fog
Memory not as sharp as it could be? Get distracted easily and can’t think straight? Then really consider these.
First there’s fish oil, which improves overall brain function, motor skills and vision. It’ll slow brain shrinkage in addition to the buildup of plaque.
Since you’re probably not eating enough fish (especially if you’re a meat-loving American), fish oil is a must for the upkeep and optimization of your brain and its development.
Curcumin is another that’s held up well in studies. It’s anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer. It’ll also stabilize your mood and enhance your memory retention.
There have been cognitive tests demonstrating higher scores of those who “often” consumed curry (curcumin is a primary ingredient in turmeric and curry powder) as opposed to those who “rarely” did. Why? Because curcumin has a positive effect on brain stem cells.
Bad skin
If you have acne, Vitamin A is a powerful antioxidant that reduces how much oil your skin produces and calms inflammation. Breakouts are a result of dead skin cells clogging pores, and Vitamin A aids in shedding those dead skin cells.
That said, side effects do occur, including dizziness and vomiting, so consult a doctor beforehand.
Zinc has anti-inflammatory properties which, taken orally, combat bacteria and lessen the severity of acne. While there’s no definitive evidence backing zinc for acne specifically, this Reddit post might convince you otherwise.
Moving on to collagen. It’s the holy grail for some. My cousins swear by it. It reduces wrinkles and fine lines, and is a major factor in your skin’s hydration and elasticity.
Making up roughly 80% of your skin, collagen can be compared to our body’s water content, though its production slows as you age. It’s applied topically, but also available as a powder and tablets. If it doesn’t benefit your face, it’ll at least be favorable to your joints (muscle recovery) and hair.
Anxiety
Gamma aminobutyric acid (GABA) is an amino acid that functions as a neurotransmitter. It moderates neuron activity, thus restoring equilibrium and aiding sleep.
Benzodiazepines, potent GABA activators, are among the most common drugs to treat anxiety.
Better known, Vitamin C “plays an important therapeutic role in anxiety”, according to a trial involving some 40 high school students. This is because Vitamin C inhibits the damage of oxidative stress, something that may cause neuropsychological disorders like anxiety.
It states here that Vitamin C is “required to convert dopamine into norepinephrine: an important neurotransmitter needed for attention, memory, and emotional stability”.
An added bonus is Vitamin C’s popularity amongst informed skin regimens. I have some on my shelf at home and regularly mix it with a moisturizer.
High blood pressure
Based on this study, folic acid lowered blood pressure, if only slightly. WebMD weighed in and said something similar:
Women who get a lot of folic acid in their diet or through supplements are less likely to have high blood pressure.
46% less likely to be exact.
Folic acid is a B-complex vitamin that facilitates blood flow so that blood vessels are less tense. When everything’s running this smoothly, your artery walls aren’t forced against and things are nice and routine.
Or we have potassium, which filters out sodium via the urine and eases the walls of blood cells, making it a viable second choice. If you’re eating too much salty food, potassium could potentially be worth a try.
“[Potassium] works as an electrolyte, conducting nerve signals throughout the body to generate muscle contractions, including those in the heart and gut.” This means diminishing the likelihood of a stroke.
Although you have your options with supplements and vitamins, getting your nutrients organically is often prioritized. Fish oil capsules are good, but omega fatty 3-acids from salmon and chia seeds is great.
Nevertheless, supplements and vitamins have their place. There’s no shame in choosing a “substance” such as magnesium over caffeine, a drug.
In my hectic schedule, I simply can’t accommodate every bit of health advice out there. Even if I could, I’d have to bend over backwards just to get all the recommended daily vitamins and minerals.
That’s why we have supplements.
Consider them your insurance as you move towards a wholesome, sustainable lifestyle.
