3 Supplements You Should Be Taking


Many of us use popular supplements such as protein shakes, amino acids, pre workouts and creatine to help support and enhance our training depending on our own personal goals and demands.

There are lots of other supplements that many people may not know about, or choose to neglect, as they may not seem as popular or advertised as much as the ones named above.

Below are three supplements that most people will find beneficial if added into their current diet …



Multivitamins are a combination of many different vitamins that are normally found in foods and other natural sources, that are perhaps not taken in through the diet. Multivitamins are also used to treat vitamin deficiencies caused by illness, pregnancy, poor nutrition, digestive disorders, and many other conditions.
However, healthy eating remains the best source of consuming vitamins, minerals, and nutrients as a multivitamin is not a substitute for healthy food or a healthy lifestyle. A multi-vitamin can provide a nutritional back-up for a less-than-ideal diet. If your diet eliminates whole food groups or you don’t eat enough variety of foods, you would benefit from a once-daily multivitamin.

Multivitamin recommendations 

Men - Optimum Nutrition Opti-Men

opti image source: www.optimumnutrition.com

Women - Optimum Nutrition Opti-Women

optiwoman image source: www.doctorfitman.com


Cod liver oil

Cod liver oil is an oil extracted from the liver of cod. Other fish oils are usually taken from the flesh of oily fish such as salmon or tuna. Cod liver oil is popular because, unlike other fish oils, it is rich in vitamin A and vitamin D3. It can easily be supplemented for those people that don’t eat any or enough oily fish.

fishoil image source: www.stack3d.com

Cod liver oil health benefits

- Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are converted in the body into substances that reduce inflammation. The anti-inflammatory properties in cod liver oil are beneficial for joint health and evidence suggests fish oils help to maintain joint mobility and flexibility and diminish morning stiffness.

 - DHA plays an important structural role within brain cell membranes, improving their fluidity so that messages are passed on more rapidly from one cell to another. EPA is involved in cell signalling and also improves communication between brain cells.

 - The omega 3 content in cod liver oil can also be beneficial for your heart as they have positive effects on blood pressure, blood stickiness, inflammation and are prescribed to lower abnormally high blood fat levels. They may also protect against certain abnormal heart rhythms, especially in heart muscle receiving a poor blood supply. An intake of at least 1g omega-3 fish oils per day (from eating oily fish twice a week, or from supplements) has consistently been shown to reduce the risk of sudden cardiac death by 40% to 45%.

 - Vitamin D3 is essential for absorbing dietary calcium and maintaining strong, healthy bones. Low intakes increase risk of rickets in children and, in adults, of osteomalacia (softening of the bones) and osteoporosis (brittle bones). Cod liver oil is a rich source of vitamin D3, typically supplying 5mcg per dose.

 - According to the Royal National Institute of Blind People (RNIB) many studies reveal that vitamin A provided by fruit and vegetables such as tomatoes, raw carrots, green beans and oranges, as well as the retinol form found in cod liver oil, could help maintain healthy cells and tissues in the eye. Omega-3 fish oils, especially DHA, may protect against progression of age-related macular degeneration.


 - We’d say 1g to 1.5g per day. Typically a 1g capsule of high-strength fish oil contains around 500mg of the important long-chain omega-3 fatty acids, EPA and DHA. Those described as high or extra high strength provide the highest amount of omega-3 fatty acids.
If taking a multivitamin as well, check your total intake of vitamins A and D and do not exceed recommended doses. Vitamin A is best limited to less than 1,500mcg per day although intakes of up to 3,000mcg are considered safe. A daily intake of 25mcg is commonly advised to maintain healthy blood levels of vitamin D during winter months.



It is the combination of Zinc, magnesium and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. Vitamin B6 has been shown to boost energy.

ZMA makers claim that increasing these three nutrients in your system can build muscle strength and stamina, speed muscle recovery. ZMA is designed to be used before bedtime as it promotes restful sleep and helps the body attain an optimal state for muscle recovery and growth.

ZMA Supplement Recommendation - PHD nutrition ZMA

zma image source: www.phd-supplements.com

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