I’ve worked with a lot of people through the years at One Love Fit Club in Chino Hills, CA. The people that get the best results also focus on eating a healthy diet. Diet is important for building strong muscles and losing weight. One question I’m frequently asked is about the use of supplements. Supplements can include everything from protein supplements to the multivitamin you take in the morning. There are pros and cons to using supplements and people that need them and those that don’t.
You may need to supplement at different times of the year.
While it’s not as much of a problem in Chino Hills because of its latitude, getting adequate vitamin D can still be hard to do. Exposure to sunshine is the best way to get vitamin D, but overcast and rainy days, clothing that covers most of the body and sunscreen can make it hard. To add to that, people with darker complexions and older people naturally don’t get enough. Many foods are vitmin D fortified and other foods that contain vitamin D include fatty fish, such as salmon, eggs and mushrooms. However, studies show that there’s a vitamin D deficiency in 50% of the population. Supplementing with vitamin D may be prudent, since it’s important for immunity, heart health and bones.
A healthy diet should provide most other nutrients, unless you have a health condition or are aging.
Older people and those with health conditions such as IBS or other digestive issues, may require vitamin and mineral supplements. Besides vitamin D deficiency in many seniors, a large portion of older women also have magnesium deficiencies. Soaking your feet in Epsom salt is one solution, Women who are about to become pregnant or are pregnant may need vitamin B12. Always consult your health care professional first.
It’s more than just vitamins and minerals.
Supplements can include protein supplements. In most cases, people eat adequate protein. You can increase your protein if you are older and have problems absorbing the protein or are trying to build muscles, but don’t go overboard. You can get too much. While you can get too much vitamin A from supplements, you can’t overdo it when you eat carrots. Phytonutrients and phytochemicals are not vitamins, but chemicals that also help you stay your healthiest and not often found in supplements. Many of these nutrients increase the effectiveness of other nutrition found in plants, so eating the actual plant is far better since they act in synergy with each other.
- You can get too much of a good thing. Fat soluble vitamins are stored in your body. Too much vitamin A, E, D or K can cause dangerous health issues. Water soluble vitamins flush out in your urine, but some water soluble vitamins can have dangerous side effects if too many are taken at once.
- If you want to improve your recovery after a tough workout, add a scoop or two of protein supplement to your diet and increase vitamin D and Omega-3 fatty acids.
- Some supplements may help avoid sickness from viruses. Vitamin D and zinc are said to be helpful, as well as vitamin C. Be aware that some people experience stomach cramping and diarrhea from vitamin C supplements.
- A healthy diet is always the best way to boost your nutrition, as long as you have no other issues. Always check with your health care professional first, since some interact with other medications or may not be right for you.
For more information, contact us today at One Love Fit Club