Your body needs a wide variety of vitamins and minerals to carry out the millions of processes that support you every day. Ideally, we get all the vitamins and minerals we need from our diet, but the reality is not that simple.
There are fewer and fewer nutrients in modern foods, which means we can try to replenish essential micronutrients through supplementation.
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Garden of Life Multivitamin
For men
Garden of Life Multivitamin
For women
Nordic Naturals
Omega-3 acids
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Optimum Nutrition
Amino acids
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Now Foods
Gamma Aminobutyric Acid
General health
Garden of Life Multivitamin
Garden of Life has a great reputation and research on their products confirms the quality and effectiveness of the vitamins. This is a full range of vitamins and minerals that the body needs, as well as probiotics and enzymes (help to better absorb food).
Garden of Life Multivitamin
For women, there is a female version that regulates the amount of vitamins and minerals the body needs from a female point of view. It also contains probiotics, enzymes and antioxidants.
Now Foods
As many of you know, our body cannot produce vitamin D without being exposed to sunlight. Vitamin D is extremely important for health, as a lack of it causes osteoporosis, heart disease, stroke and diabetes. Around 1500-2000 IU of vitamin D-3 per day is recommended for the average adult, but if you do not get enough sun, the norm is around 5000 IU. ...
Now Foods
Magnesium helps with blood pressure; supports the health of muscles, nervous system and bones; prevents kidney stones, revitalizes the immune system and even reduces stress. It is recommended that you take about 400 mg (2 tablets) of magnesium 30 minutes before bed, as it is a natural muscle relaxant that can help with sleep quality.
Nordic Naturals
Omega-3s are essential fatty acids because the body cannot create them on its own. While most people on a keto diet get enough of these fats, it's important to stay in balance with Omega-6. Research shows that taking fish oil can reduce inflammation, blood pressure, stroke risk, and metabolic syndrome. Fish oil has also been shown to improve memory, cognitive performance and, of course, have a positive effect on weight loss.
Post-workout recovery
Optimum Nutrition
BCAAs help prevent muscle breakdown during exercise, which also helps in muscle recovery. You usually don't need this supplement if you are on a regular diet, but you can use it when you are fasting. 10 g is recommended. about 10-15 minutes before training in a fasting state.
Now Foods
Glutamine is one of the most abundant amino acids in the body and can be depleted by prolonged exercise. Research shows that glutamine can reduce the negative effects of exercise, improve endurance and reduce fatigue, and help your body deal with the stress of exercise.
Sleep
Now Foods
Melatonin is a hormone that is naturally produced in our body, but it can also be obtained in the form of a dietary supplement. Research shows that melatonin supplementation can help you fall asleep faster and improve sleep quality. Recommended doses of melatonin range from 3 to 6 mg. It is best to take this supplement 30 minutes before bedtime.
Now Foods
GABA, or gamma-aminobutyric acid, is an amino acid that has been shown to stimulate relaxation and promote sleep. Studies show that low levels of GABA in the brain increase the number of breaths you take after falling asleep. GABA supplementation can help you relax, fall asleep faster. sleep longer and improve the overall quality of your sleep.
