Updated: Jan 12, 2019
Protein, bcaa, fat burners, preworkout, creatine, glutamine, multivitamins, omega-3, eaa, vitamins, carbohydrates powder, etc. Supplements are everywhere and seem to be recommended by everyone. Are they really worth the price? Are they really worth it at all?... I'm going to tell you what they are and if you should invest in them and why.
In this article, I will focus on multivitamins, vitamins and omega-3.
Multivitamins & vitamins
Multivitamins are pills containing a combination of vitamins. But what are vitamins? Vitamins are groups of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. They are found in minute amounts in natural food or sometimes produced synthetically. They are essential because they perform hundreds of roles in the body. They help shore up bones, heal wounds, and boost your immune system. They also convert food into energy, and repair cellular damage.
So why should you take vitamins or multivitamins?
First of, you should always get your blood tested to know if you have a vitamins deficiency. If you think you have a deficiency, you should talk to your doctor. Now, if you are a bodybuilder or an active person, you are going to need more vitamins than non-active people.
Does that mean you have to run to the supplement shop right now?
no. If you got your blood tested and your amount of vitamins is perfect, keep your money perhaps. Some people are against vitamins supplements, some aren't. Personally, I take multivitamins and I recommend it but first of all, you have to make sure you're eating right! Vitamins are found in food:“Let food be thy medicine and medicine be thy food.” -HippocratesSo my advice would be get your blood test and look at what you are eating. Are you eating nutrients and vitamins dense food or fast food?
Omega-3 is composed of 3 fatty acids: EPA, DHA and ALA. EPA and DHA are found in fishes while DHA is found in plant sources such as nuts and seeds.
What are the benefits of omega-3?
They can lower elevated triglycerides levels. High levels of triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke, including obesity and metabolic syndrome.
Depression and Anxiety
Studies indicate have found that people with higher levels of omega-3 have lower levels of depression. It was also found that omega-3 seem to boost the effects of antidepressants and when people with depression or anxiety start taking omega-3 supplements, their symptoms improve.
Brain and Eyes development
DHA appears to be important for visual and neurological development in infants. Omega-3s are crucial for brain growth and development in infants. DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye.
Some studies show that fish oil can reduce the symptoms of ADHD in some children and improve their mental skills, like thinking, remembering, and learning. Omega-3s help improve inattention and task completion. They also decrease hyperactivity, impulsiveness, restlessness and aggression. More studies and researches are needed in this area, and omega-3 supplements should not be used as a primary treatment.
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines. Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation.
There are many more!
Should you take omega-3?I always recommend taking omega-3 (in liquid) since it is a really important supplement and can only be beneficial.