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Top 10 Wellness Supplements

Vania's favorite supplements to improve health.

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Supplements to improve health

1- Ashwagandha

Root from North Africa and India that been used for over 3,000 years as natural Ayurvedic Medicine.
Ashawaganha is classified as an adaptogen and helps your body to manage stress better.
Modern science also links to a health benefits, such improved blood sugar levels, mood, memory,stress and anxiety.
Dosage dependes on your goals.

2- Vitamin B12

Is an essential vitamin that your body cannot produce.
Benefits:
Support brain cells, red blood cells production and prevents anemia. Also boost energy, improves mood and memory, heart and bone health.

3- Vitamin D

Is necessary for the proper functioning of your immune system, which is your body first line of deffence against infections and disease.
Bennefits:
Helps to absorve calcium and phosphorus, mineral bone health.
Prevents infections like cold, bronchites and pneumonia.
Doses recomended deppends on your blood levels (1,000 – 5,000 IU) daily .

4- Vitamin C

Vitamin C can’t be produced by the body.
Is water soluble and be found in many fruits and veggis such kale, spinach,broccoli, strawberries, acerola cherries, all the citrus fruits.
Has an inportant role in iron absorb , boost immunity by helping white blood function effectively, improve skin texture and defense, protects against eye disease , prevents cold , protects your memory as you age

5- Omegas 3,6 and 9

Benefits:
Reduce symptoms of depression, Improve brain function, increase good HDL cholesterol,
reduce blood pressure,fights inflamations, promotes bone health, prevents asthsma.
Doses are minimum of 500mg -2,000mg daily
When to use: Omegas are fat solube, for betteer absortion is better be used with hight fat meal such eggs, salmon, tuna, nuts, avocados, olive oil etc.

6- Glutamine

Glutamine is the most abundant free amino acid in the body and is produced in the muscle, distributed by the blood to the organs.
Glutamine levels deplete under certain conditions such intense exercises which means more glutamine will be required to help meet the body’s demands.

Benefits:
Glutamine has several functions including gut health , insuline secretion, neurological activities, helps maintaining muscle .
Glutamine helps to draw water and salt in to the muscle cells. As much water in the muscle cells, protein synthesis happens faster when the muscles are enlarged.
Repair and decrease muscle soreness.

Suggested dose is around 10g daily. Post workout 5g mixed with protein shake and 5g before bed.

7- Gaba

Gaba is an aminoacid (produced by your body) that acts as inhibitory neurotransmiter , is mean gaba calms the brain activities.
Gaba may help with axiety, stress, insomnia, fatigue, panic disorder and more.
Can be used 45 min before dose is low as 100-500mg

8- Probiotics

Probiotics are live microorganisms that can be found in fermented foods and supplements.
Benefits:
Promotes a healthy balance and restore of gut bacteria .
Lower “bad” cholesterol , may reduces symptoms of digestive disorders, reduce risk of allergies, protects against infections
Dose: 1 billion to 100 bilion live organisms (CFU) per day.

9- Resverastrol

Is a powerful antioxidant that naturaly slow the cellular aging process, protecting the DNA from toxins,pollutants and free radicals, while also repairs DNA structure.
Clinical research has show that :
Improves Metabolic Health, eneergy utilization and isuline responses, reduces inflamations, reduces LDS( bad cholesterol)

10- Tumeric

Tumeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.
Curcumin boosts levels of the brain hormones BDNF, which increases growth of new neurons and fights degenerative processes in your brain.
Tumeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Research has show that Curcumin can improve, Depression, fights Age relatead Chronics diseases, helps treat symptoms of Arthristis, lower your risk of Heart disease.

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