Ask Dr Nerenberg | Health and Fitness

What kind of supplement to use?

Im 14 and begin training high school football. I workout twice a week Monday and Tuesday doing lifts and exercises. Me and my dad is going to GNC (General Nutrition Center) and tomorrow I have an idea of what supplements you should receive.

A healthy diet, well balanced to provide all the individual nutrients you need. Not everyone has a good diet so some of these nutrients may be deficient. For example, a person who hates fruits and vegetables may not have enough vitamin C and someone who refuses to eat dairy products often need extra calcium. Take a daily multivitamin is a cheap and easy to be sure you are getting the vitamins and minerals you need. Some dietary supplements have individual shown to have positive benefits for your health too. The addition of these extra supplements may be beneficial: Many people do not eat enough calcium-containing. This can increase a person's risk of developing osteoporosis or weakened bones. The recommended amount of calcium for most adults is about 1200 mg per day. Some of the vitamin D you need from the foods you eat, but most is produced by your body after sun exposure. Vitamin D is important for calcium absorption and the two nutrients are often combined in a supplement. An average adult needs about 400 IU of vitamin D. Omega-3 fatty acids help prevent cardiovascular disease. Fatty fish are the best dietary source of omega-3 fatty acids, although plants such as flax contain fatty acids omega-3. Studies suggest that 0.5 to 1.8 grams of fish oil per day is an effective amount. Folate is a vitamin B and folic acid is the acid supplement folic. Folate is found in green leafy vegetables, citrus and vegetables. Folic acid supplements are recommended for women who may become pregnant, and can help reduce homocysteine ​​levels, which could help reduce the risk of heart disease. The recommended amount for adults is 400 mcg per day. Researchers Intervention Trial Glucosamine / Chondroitin found that participants with pain of moderate to severe osteoarthritis found significant amounts pain relief with 1500 mg of glucosamine combined with 1200 mg of chondroitin sulfate supplements. The age-related eye disease is the result of the study showed that a combination antioxidants and zinc taken as a dietary supplement that reduces the risk of advanced macular degeneration related to age. The formula used in the study was 500 mg Vitamin C 400 IU vitamin E 15 mg beta-carotene 80 mg of zinc oxide, zinc 2 mg of copper oxide, copper foods such as yogurt and fermented foods contain them natural bacteria called probiotics. These bacteria are similar to bacteria normally found in your digestive system. Probiotics are also available as dietary supplements and may be beneficial for people with irritable bowel syndrome and diarrhea. In general, dietary supplements are safe. However, consider these points when you take: Eat a healthy diet. Multivitamins and other dietary supplements do not replace an unhealthy diet. Focus on eating a sufficient amount of fruits and vegetables, lowfat dairy, whole grains, lean meats, fish, chicken, nuts, seeds and legumes. No overdose of supplements. Some vitamins such as vitamin D, vitamin A and vitamin B6 can be harmful to health when taken in large amounts for long periods of time. Follow the dosage instructions on the label. Tell your doctor. Some dietary supplements may interact with medications, so tell your doctor about dietary supplements you take. Understanding the label. The labels of dietary supplements can make claims about how the dietary supplement may affect the structure or function the body, but claims not to treat or cure a disease. the labels of dietary supplements can be very confusing. Supplement manufacturers may make statements health claims if approved by the FDA. An example would be "adequate folate may reduce a woman's risk of having a child with a neural tube defect. "Says the label can not promise cures, or to ensure the adoption of a supplement to prevent any disease.

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