If you eat a fairly balanced diet, you consume almost all the vitamins and nutrients you need. So it’s really not necessary to take much of anything. Maybe a multi-vitamin for someone just getting back into working out. A joint supplement wouldn’t be a bad ideas if you are a little older and carry extra weight. As we know, extra weight puts more stress on your joints. Joint pain is a big reason that overweight or obese people do not exercise.
These are some of the supplements and vitamins for weight loss, I take and have found to be beneficial to me. My workouts are intense and heavy because of my goals. So some of these may not be necessary for you. But I still want to talk about them because they are commonly talked about.
I love this for my immune system. It helps form blood vessels, cartilage, muscle and collagen in the bone. It aids in the healing process by fighting free radicals and boost the immune system. It can be found citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, broccoli and spinach. The recommended daily amount for women is 75mg and for men is 90mg. Some side effects include: nausea, heartburn, esophagitis, cramps, fatigue, headache, diarrhea. Avoid in people with a history of kidney stones, taking aluminum based drugs, chemotherapy, estrogen, protease inhibitors, statins, niacin and coumadin. I purchase my vitamin C from Bulk Supplements . I’ve taken atleast 1000mg per day for the last couple of years and I have to say I rarely get sick even exposed to patients in the healthcare system. So this is one of my favorite vitamins to recommend
Vitamin D– This vitamin is necessary for healthy bones. It is required for calcium to be absorbed. Vitamin D is found in fortified milk and cereals and fatty fish and absorbed from the sun. The recommended daily amount for children is 400IU, for ages 1-70 is 600IU and for >70 800IU. Possible side effects include: nausea, vomiting, poor appetite, constipation, weakness, weight loss, heart rhythm irregularities and kidney damage. Possible drug interactions include: aluminum, anticonvulsants, lipitor, prevalite, CYP3A4 substrates, digoxin, cardizem, orlistat, thiazides, steroids, stimulant laxatives and verapamil. You can purchase Vitamin D here Vitamin D3 (cholecalciferol) Powder
Biotin– A coenzyme and a B vitamin. It supports the health of our skin, nerves, GI tract and metabolism. There has been research in its role in peripheral neuropathy for those with renal failure and diabetes. It may also decrease insulin resistance. It is found in wheat germ, whole grain cereals, whole wheat bread, eggs, dairy, peanuts, soy nuts, salmon and chicken. I have not found any side effects. For me it has helped with increasing strength with my hair and nails:) Get your Biotin here Biotin Pure (Vitamin B7) Powder
I also take a mult-vitamin daily. When performing high intensity cardio, you can lose a lot of your electrolytes so I like to add a multi-vitamin for this reason.
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