The Ultimate Guide to Dietary Supplements for Active Adults
At Move Empower Concierge Physical Therapy, we know that taking care of your body is a top priority. Whether you’re a fitness enthusiast or simply looking to maintain a healthy lifestyle, understanding dietary supplements can be a game-changer. In this blog, we’ll break down the basics of dietary supplements in simple terms, so you can make informed choices about your health.
Multivitamins: Are They Worth It?
Let’s begin our journey by debunking the myth of multivitamins. These all-in-one pills promise to cover all your nutrient needs, but the reality is a bit more complex.
One-Pill Limitations: A single pill can only hold so many nutrients. Many valuable compounds, not officially considered vitamins, are often left out of multivitamins.
RDA vs. Optimal Dosage: The Recommended Daily Allowance (RDA) sets the minimum amount of nutrients you need to prevent deficiency diseases. However, it may not be sufficient for optimal health. For example, the RDA for Vitamin D is 400-800 IU, while experts often recommend over 2000 IU for the best results.
Overdosing Risk: Some multivitamins contain nutrients you might already get enough of through your regular diet. Excess intake can lead to overdosing, particularly with minerals like selenium and beta-carotene.
So, our advice is to consider skipping multivitamins and focus on specific nutrients. Not all vitamins and minerals are created equal. Let’s explore what you should prioritize.
Vitamins You Might Be Overlooking
Vitamin D: Most people fall short of the recommended daily intake, especially if you don’t get enough sun. Experts often suggest aiming for around 2000 IU daily for optimum health.
Vitamin K: Your diet might not provide the optimal amount of Vitamin K. A daily intake of approximately 1000 mcg is a good target.
Omega-3 Fatty Acids: Essential Fats for Optimal Health
Not all essential nutrients are vitamins or minerals. Omega-3 fatty acids, commonly found in fish oil, are considered essential fatty acids (EFAs) and are necessary for survival. Although EFAs are required for life, most people in developed countries easily meet their EFA needs through their regular diets.
An ideal dietary ratio for omega-6 (n-6) to omega-3 (n-3) is about 1:1. However, due to high meat consumption, many people consume an excess of n-6. In such cases, fish oil supplementation can help restore the balance. If you already consume sufficient fatty fish, additional supplementation may not be necessary.
Macronutrient Supplements: Protein Powder
Let’s get one thing straight. Protein powders are not just for gym buffs.
Some supplements that are like food and supplements rolled into one. One of the most important is protein powder.
If you already get enough protein from your food, you might not need protein powder. But it’s a convenient way to make sure you get the right amount of protein every day. You can also use it to make yummy things like protein shakes or desserts.
It’s important to think about how much protein you need based on your body size. But some powders are just filled with extra carbs, which don’t give you much nutrition. So, be careful with those. When determining your protein needs, consider your body weight and composition. Mass-gain powders, on the other hand, primarily provide additional carbohydrates, which can be considered empty calories. They are often used by individuals aiming to increase calorie intake for weight gain purposes.
Customizing Your Supplements
Your supplement plan should be just for you. Here’s how to make it work:
Check Your Diet: Think about what you eat every day. Do you miss out on some vitamins? This will help you pick the right supplements.
Look at Your Activity: If you’re active, you might need different supplements. Think about how your exercise affects what you need.
Set Goals: What do you want to get from your supplements? Do you want more energy, better performance, or just good health? Your goals will help you choose the right supplements.
Keep an Eye on Your Progress: Make sure your supplements are helping you reach your goals. If not, you might need to change things.
Exploring Herbal Supplements
In addition to vitamins, minerals, and vitamin-like compounds, herbal supplements offer natural alternatives to address specific health concerns. Here are some herbal supplements that might pique your interest:
Turmeric: Known for its anti-inflammatory properties, turmeric can support joint health and reduce muscle soreness.
Ginseng: This adaptogenic herb may help improve stamina and reduce fatigue, making it a valuable addition for athletes.
Ashwagandha: Ashwagandha is believed to reduce stress and enhance energy levels, making it a potential aid for active adults managing busy lives.
Ginkgo Biloba: This herb is associated with improved cognitive function and may benefit those looking to stay sharp and focused.
The Bottom Line
Navigating the world of dietary supplements can be overwhelming, but it’s essential for maintaining your active lifestyle. While multivitamins may not always be the best choice, personalized supplementation can help you achieve your health and fitness goals. Always consult with your physician before making significant changes to your supplement regimen to ensure it’s safe for you to take and tailored to your needs. Your health journey is unique, so make choices that work for you! Book your free discovery call with us today.