Supplements: Continued
- Dietitian.Lauren Hmede
- Mar 16, 2019
- 3 min read
19. DHEA
It is a steroid hormone and precursor of estrogen and testosterone. It reaches its peak at twenties and then it decline with age. In some studies the use of supplements has shown an effect on body composition, insulin insensitivity and bone mass. However, DHEA has shown promise in the treatment of women with schizophrenia, improving symptoms of lupus, and sexual dysfunction in men; but more research is needed to support these claims.
20. Vitamin E
Sunflower seeds, wheat germ, olives, spinach, and asparagus are best food sources of the fat soluble vitamin: Vitamin E. It works as antioxidant and may lower risk of cardiovascular disease and in some studies vitamin E has shown to have effect on lowering some types of cancer.
21. Echinacea
It is used to treat cold and boost immunity. Echinacea may reduce the effectiveness of immune-suppressing medications, and some people can also be allergic to it. So it is not safe for people who have illness.
22. Evening Primrose Oil
I tis high in the anti-inflammatory omega-6 fat gamma-linolenic acid (GLA). It is an essential fatty acids as we found it in little amount in the diet. Due to its anti-inflammatory properties, evening primrose oil might have a beneficial effect on PMS, eczema and arthritis. Side effects can include headaches and abdominal pain.
23. Fish Oil
Fat in fish oil lower triglycerides and a dose of 3000 milligrams per day may be recommended to lower triglycerides level. Fish oil is thought to improve depression, anxiety, body weight, and joint function. The minimum recommended intake of EPA and DHA is 100 milligrams per day.
24. Folic Acid
Folic acid or vitamin B9 is important for metabolism and DNA replications this made it vital for pregnant women to prevent birth defect. Spinach, nuts, and legumes contain Folic acid, and many breads, pastas, and breakfast cereals are fortified with folic acid.
25. Garlic
Garlic is commonly taken as a supplement for the treatment of heart disease risk and the prevention of stomach and colon cancer. There is no supporting evidence for using garlic supplements for lowering cholesterol but it is may be beneficial for lowering blood pressure for those with hypertension.
26. Ginseng
One of the most popular supplements, ginseng is taken to improve blood sugar levels, athletic performance, mental acuity, and overall vitality. It may also help with erectile dysfunction. Since ginseng can act like a stimulant, side effects can include nervousness and trouble sleeping.
27. Glucosamine
Derived from the shells of shellfish, glucosamine is used to alleviate osteoarthritis symptoms. It is considered safe with minimal side effects. Choose synthetic form if you are allergic.
28. Iron
It is responsible for delivering oxygen to body tissues and cells via haemoglobin and myoglobin. Iron deficiency can result in anaemia and feelings of weakness, headaches, and pale skin. Food sources of iron are meats, poultry and fish. Supplementation is not recommended unless you have blood test and you have consulted your doctor.
29. Lutein
Also called xanthophyll, lutein is a naturally-occurring pigment made by certain types of microorganisms and plants. It is a type of carotenoid and anti-oxidant that protect eyes from damage. Food sources of lutein include leafy, green vegetable, such as kale, spinach, lettuce and collard greens. Lutein is also found in egg yolks and pistachios.
30. Lysine
Lysine is an essential amino acid that may be used to reduce the severity and duration of cold sores. The recommended dosage is 1 gram. Lysine in the diet is safe but supplementation has been known to lead to gallstones and kidney dysfunction. Food sources of lysine are beans, split peas, lentils and poultry.
31. Magnesium
Magnesium (a mineral primarily stored in your bones, muscles and organs) is responsible for over 300 different reactions in the body, including maintaining your energy level, helping you relax, and sustaining the health of your heart and blood vessels. As with other minerals, magnesium is lost via sweat during exercise. So many athletes are not getting enough magnesium. Adult supplement doses begin around 300 milligrams a day.
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