There’s no one-size-fits-all supplement plan. Every path and phase of life has its challenges. Find the right plan for you with these four customized approaches.
The New Parent. The baby within the house? meaning restless nights, unbalanced routines, lack of exercise, and hasty meals. Here’s your solution (breastfeeding moms, always ask your doctor first):
“Get it once you can” is that the rule for sleep. meaning it must be restful and solid. Good choices for dads and non-nursing moms: passionflower, kava kava, and melatonin can assist you to sleep deeply, usually without causing grogginess subsequent day. Essential oils of lavender, bergamot, sandalwood, frankincense, and mandarin have also been shown to induce sleep. Breastfeeding moms: chamomile, lemon balm, and hops in teas or tinctures are gentle and usually considered safe.
•GET JITTER-FREE ENERGY.
Because sleep is probably going to be meager and scattered, you will need more energy during the day. Choose supportive adaptogenic herbs: Ashwagandha, Rhodiola, and eleuthero (sometimes called Siberian ginseng, though it’s unrelated to Asian and American ginseng) help balance stress hormones and restore energy, naturally. Or search for combo formulas that contain choline, B complex, malic acid, and a spectrum of vitamins and minerals.
It’s especially critical if your baby’s in daycare, where germs abound. Probiotics are at the highest of the list; they protect against infection, support overall immunity, and reduce inflammation, and may prevent diarrhea and respiratory infections. And taking vitamin C daily can reduce the number of colds and respiratory infections you get, and shorten their duration.
Sporadic, unbalanced meals can mean gaps in nutrition, so fortify yourself with food-based multivitamins and minerals. an honest daily is particularly important for brand spanking new moms; some studies suggest daily vitamin and mineral supplementation can reduce the danger of postnatal depression. Search for one that also includes supportive herbs like adaptogens and digestive enzymes, or choose a specifically formulated post-natal blend.
□ Kava Kava
□ Chamomile tea
□ Adaptogenic herbs
□ vitamin C
□ Digestive enzymes
□ Post-natal multivitamin
The Busy Executive. Up before dawn, burning the midnight oil, no time for breakfast—or lunch. you recognize the routine. If that’s you, do this:
Choose supplements and herbs that soothe stress, while keeping you alert. B-vitamins, critical for the assembly of serotonin and other calming neurotransmitters, are rapidly depleted by stress; take a B-complex daily to replenish your supply. Lemon balm has been shown to scale back anxiety and stress while increasing alertness and improving memory. L-theanine, a compound that naturally occurs in tea, reduces anxiety, depression, and stress while enhancing relaxation and improving concentration, learning, and a spotlight.
Eating during a hurry, unbalanced meals, and overall stress take a toll on digestion. search for enzyme blends that also contain probiotics to spice up digestion and soothe your gut. If you suffer from heartburn or acid reflux, choose an acid relief formula that contains calcium, aloe vera, or other calming compounds. Or choose d-limonene, a compound found in lemon and other citrus fruits; studies show it can reduce or eliminate heartburn.
Too many irons within the fire mean you’re easily distracted, often overwhelmed. Try herbs like bacopa, Gotu kola, or tulsi, or formulas that contain phosphatidylserine (PS), phosphatidylcholine (PC), vinpocetine, or acetyl-L-carnitine; they’ve been shown to enhance memory, concentration, and focus. Also: keep a bottle of rosemary volatile oil in your desk; it contains a compound called 8-cineole which will boost alertness with just a whiff.
Stress and lack of sleep can upset cortisol levels, which may cause weight gain. Balance your cortisol levels with adaptogenic herbs that also relieve tension and restore adrenal health. Best choice: Rhodiola, which promotes weight loss also relieves fatigue and balances sleep patterns. Other good adaptogens include ginseng, holy basil, ashwagandha, astragalus, licorice, and cordyceps, a mushroom-like fungus that has adaptogenic properties. Search for single supplements or combination formulas. And take chlorella, cyanobacteria associated with spirulina that helps to scale back body fat while also lowering cholesterol, balancing blood glucose, and supporting immune function.
□ B-vitamin complex
□ Lemon balm
□ Herbs including Bacopa, Gotu kola, or tulsi
□ Brain health formula with phosphatidylserine (PS), phosphatidylcholine (PC), vinpocetine, and/ or acetyl-L-carnitine
□ Rosemary volatile oil
□ Adaptogenic herbs
You’ve worked hard to remain fit, but the inexorable march of your time hasn’t passed you by. Support your body because it ages, with these supplements customized for seniors:
As you age, the danger of osteoporosis increases so keeps bones strong with calcium in absorbable forms. But calcium requires the assistance of other vitamins, and studies even suggest that taking calcium alone can double the danger of attack by resulting in calcification of the arteries. vitamin K helps keep calcium out of the bloodstream, where it can deposit on artery walls, and also significantly lowers the danger of fractures. In one review, vitamin K reduced fractures by the maximum amount as 81 percent. Other support nutrients include vitamin D, magnesium, zinc, strontium, and manganese; search for combination formulas that include the right proportions of every.
•BABY YOUR BELLY.
As the muscles within the alimentary canal subsided efficient with time, fiber supplements can keep you regular, and may also normalize cholesterol levels. search for whole-food supplements made with chia, flax, and other seeds; they’re rich in protein and omega-3 fats as another benefit. Probiotics help prevent bloating, gas, indigestion, and constipation; choose products with B. longum BB-536 and B. infantis, which also support immunity and reduce inflammation.
•KEEP YOUR TICKER STRONG.
Support your heart, vital signs, cholesterol levels, and blood vessels with fish oil; the bulk of studies show they lower triglycerides and reduce the danger of coronary disease and overall mortality. Garlic supplements can slow the buildup of plaque, lower vital signs and cholesterol, and reduce the danger of blood clots. Beta-sitosterol, a natural plant compound, reduces age-related increases in LDL cholesterol and reduces arterial inflammation, and bergamot extract, which has been shown to assist lower bad cholesterol while preserving levels of the great kind.
Topicals can ease the pain of arthritis and stiff joints even better than supplements since they bypass the gastrointestinal system . search for gels and creams with capsaicin, a compound in chile peppers that desensitizes nerve receptors and diminishes pain. For supplements, search for methylsulfonylmethane (MSM), derived from sulfur; it’s especially effective when combined with glucosamine or chondroitin sulfate.
□ Calcium, vitamin D, vitamin K, magnesium, zinc, and manganese for bones
□ Fiber like flax and chia
□ Garlic supplement
□ Beta-sitosterol & bergamot
□ Capsaicin cream
You grind out 10 miles or 500 reps before breakfast, and your overall diet rivals that of an Olympic athlete. Sound familiar (or inspiring)? Great! Now, support your goals, and your body, with these essentials:
Concentrated sources of protein are crucial. Whey protein is best; studies show athletes improve performance and gain muscle mass from regular consumption of whey protein drinks or supplements; if you’re lactose intolerant, choose whey protein isolates, which have a greater percentage of pure protein and are virtually lactose-free. Glutamine helps slow the breakdown of muscle during intense exercise and thus can increase endurance.
Give yourself an additional boost during long runs, lifts, or laps; creatine monohydrate, typically used for strength and speed, also decreases recovery time to spice up endurance and keep you going longer and stronger. Caffeine supplements offer a fast boost in energy and are shown to delay fatigue and improve performance and speed. And beta-alanine can improve endurance performance by both delaying and reducing the perception of fatigue.
All that running and jumping means your joints and muscles are taking a toll. to scale back inflammation, try turmeric; it’s rich in curcumin, a compound that inhibits inflammation and blocks the assembly of prostaglandins, hormones
in the body related to pain. Ginger is another anti-inflammatory that, like curcumin, blocks prostaglandin production. Bromelain, an enzyme naturally found in pineapple, reduces swelling and relaxes inflamed muscles and animal tissue. Take between meals for best results.
□ Whey protein powder
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