Navigating supplements! Should you take them, which ones, and why?

Supplements! Everyone's favorite thing to talk about. However, supplements are just that. They are supplementary to everything else, not a replacement. That being said supplements are a great tool to fill gaps in our health that can not be properly filled with regular nutrition and exercise. Everyone has different needs and holes to fill. 

Here are some important supplements that can aid in the most common deficiencies found in people:

• Fish oil: Fish oil contains omega-3 fatty acids that are essential for heart and brain function. The American Heart Association recommends that everyone eats fish at least twice a week. Many people have trouble reaching this goal so supplementing fish oil is a good alternative.
• Omega 3s may help in reducing blood pressure, reduce triglycerides, and reduce risk of cardiac complications.
• The majority of the brain is made of fat. These essential fatty acids found in fish oil may also reduce the risk of many mental disorders.  
• Other benefits may include reduced inflammation, improved eye health, and many others.

• Magnesium: This is another nutrient that many people lack in their diets. Some foods that contain magnesium include spinach, beans, and brown rice.

• This micronutrient helps the body reduce inflammation, improve bone health, and prevent the onset of many chronic diseases.

• Vitamin C:Vitamin C is great for your overall health. The best sources of vitamin C come from fresh fruits and vegetables. 
• The Vitamin C benefits are vast. It is an antioxidant that helps reduce inflammation, it boosts the immune system, and helps the body produce collagen, L-carnitine and some neurotransmitters. 

• Vitamin D: Vitamin D is available to us by spending time in the sun. However, over 40% of people in the United states have a vitamin D deficiency. Vitamin D is relatively rare in foods as it is mostly available in fatty fish and egg yolk.  
• Vitamin D serves to manage calcium and phosphate levels in the body. These nutrients are needed to keep your bones, teeth and muscles in good health 

• Probiotic: Probiotics are a fantastic way to improve your gut health. These benefits can also be found in fermented foods. 
• The bacteria in your gut is incredibly important for your health. Not only do they help digest your food but also help break down the nutrients that get distributed to other parts of the body.
• Probiotics help you maintain a healthy and balanced
• microbiome.

• Zinc: Zinc is an important nutrient that is not produced in the body. It must be consumed through food and supplements. 
• Zinc helps the immune system, nerve function, protein synthesis, and countless other benefits.

Other: This mention is not necessarily an essential component to your overall health but is one of the most researched and well studied supplements linked to improved performance.

• Creatine: Creatine works by increasing phosphocreatine levels in muscles. Phosphocreatine helps the formation of ATP which cells use for energy. The improved usage of energy leads to improvements in strength, muscle endurance, and recovery.

Remember that the vast majority of these needs can be filled with proper nutrition and should always be tried before looking for a supplement solution.