Part 1 of Helping You Lead a Longer, Healthier Life
This is part 1 of a 3 part guide to teach you the basics of supplementation that will aid in your performance in the gym, improve your overall health, provide greater longevity, and even improve cognitive performance. Part 1 is Supplements for Health and Longevity. Part 2 will be related to Pre Workout supplements, and Part 3 will be about nootropics. These should be part of your complementary and integrative health supplementation plan. I am not a doctor, and this is not professional medical advice.
The first thing that needs to be understood is the “why,” for all of the individual supplements and what they do, and how they work. I am going to break these supplements for health and longevity down in to a quick, down and dirty, what-you-need-to-know type of format
There is no “magic supplement.”
They are at the end of the day “supplements” by definition this means they are to enhance a desired effect, not make it happen on their own. This is not to say certain supplements cannot be life changing, even potentially save your life, this is just saying that without proper exercise and nutrition this is just a band-aid on the problem, not the fix. This is by no means and exhaustive list of supplements for health longevity, just a starting point.
An important note: This is not medical advice, and you should always consult with a physician before starting any new supplement regimen. This article is meant to be used for informational purposes only. Speak to your doctor about whether you fit into any category that requires special attention when it comes to supplementation!
With that out of the way on to the guide.
We here at GGF want to make sure you live a long and healthy life.
Getting all the nutrients to support a long, healthy life would require a very meticulous and specialized diet that most people could not adhere to. So, in order to cover our bases to make sure we add in these health and longevity supplements. There are many, many out there but to save time I will be listing the ones that I take at a minimum. These are your bar minimum health supplements and nothing can substitute for a health diet.
These are the most basic and often times the cheapest supplements to take, they contain a variety of essential vitamins and minerals that provide your body with necessary nutrients to function day-to-day. Multivitamins are great for preventing nutrient deficiencies, but most lack sufficient amounts of key ingredients you may be missing in your diet. An important note is that most multivitamins do not have 100% of the daily value per serving so they are not the best supplementation option if wanting every single benefit listed below, albeit still better than nothing! Think of a multivitamin as a insurance policy.
Important for immune system health via protecting epithelial cells from oxidative stress damage. It also plays an important role in retinal function and vision, and can help prevent night blindness.
This antioxidant protects against cell degeneration and provides support to collagen synthesis which has anti-aging properties. Vitamin C also aids the immune system via protecting white blood cells from oxidative stress damage and reduces inflammatory markers such as cytokines and lipid products. Your body doesn’t produce Vitamin C so it is important you get it from supplementation.
Vitamin D is a Key vitamin that regulates calcium homeostasis in the body as well as other biological processes including heart, bone, and hormone health. It has been shown to have a positive effect on testosterone, as it is the precursor hormone that stimulates cells in the testes for testosterone synthesis.I cannot stress enough how important Vitamin D is our overall health.
Fish oils and Krill oil supplements
They are a source of two essential fatty acids, EPA and DHA. These fatty acids have a host of health benefits. This includes reducing inflammation, improving heart health, and helping to maintain cognitive function as we age. Fish oil lowers cholesterol, promotes brain health, and reduces the risk of heart disease. They are also vital for pregnant women and their unborn children as they play a role in neural development.
This is a supplement that helps to improve your overall cardiovascular health. It does this by reducing bad cholesterol levels and increasing good cholesterol levels, as well as reducing the risk of blood clots. This 1,2 punch with fish oil will do wonders for your lipid profile.
Vitamin B Complex
Another important set of vitamins are the B vitamins. This includes Vitamin B6, B12, and Folate (B9). These vitamins are essential for a variety of bodily functions including energy production, red blood cell formation, DNA synthesis, and cognitive function. One of the notable benefits of the B vitamins is that they work synergistically with one another.
This means that taking all three together is more beneficial than taking any one individually. You will be amazed at the increased energy you’ll feel while taking all 3.
There are many different B-Complex supplements on the market, and it can be hard to know which one to buy. I recommend looking for a supplement that has the active forms of each vitamin (pyridoxal 5′-phosphate for Vitamin B6, methylcobalamin for B12, and methylfolate).
Important mineral with antioxidant properties that catalyzes enzymes involved in regulating cell function. Zinc is also important for the stability of testosterone levels within the body as well as sperm motility/viability. This aides in fertility as well. It’s also great for preventing age-related eye diseases.
This mineral provides structural support for bones and teeth. Yet, it also is involved in muscle contraction/relaxation, nerve transmission, hormonal secretion/signaling, lipid metabolism (fatty acid synthesis), vascular tone regulation. There is some evidence that it may aid protein absorption as well.
Another overlooked important mineral. Magnesium is involved in over 300 enzyme related reactions. Some of which includes protein synthesis, energy production, and muscle relaxation. Magnesium also helps to regulate calcium levels and can improve heart health. A deficiency in magnesium can lead to a wide variety of health problems. This is why it is important to make sure you are getting enough from your diet or supplementation.
There are products sold that contain all 3 of the previous minerals. More bang for your buck. Take a Zinc, Magnesium, Calcium supplement at night time as this aids in good sleep hygiene.
Supplementation is an important way to maintain your health. These supplements for health and longevity will help improve your sleep quality in addition to providing support for muscle relaxation and nerve transmission. It may also aid in protein absorption by improving gut health or reducing inflammation throughout the body which. It can lead to better heart health as well!
If this article has sparked an interest in learning more about how these vitamins interact or want help figuring out which ones might be best for you based on what’s currently going on with your health please reach out to us. We’d love to chat with you.