Dietary supplements can help to provide the body with optimal nutrition. This can be particularly helpful during periods of stress when a balanced diet is not possible. From anti-ageing to supporting cognitive functions – this article presents some of the most interesting dietary supplements.
Slowing Down the Aging Process
When it comes to anti-ageing supplements, there are some proven anti aging supplements that have been scientifically researched and recognized for their positive effects on the body.
Antioxidants such as vitamins C and E are at the forefront of this. They are known for their ability to protect the skin from the damaging effects of free radicals, which are responsible for premature skin ageing and cell damage.
Various studies have shown that these vitamins can improve skin health and contribute to collagen production, resulting in firmer and more youthful skin.
Coenzyme Q10, another key element in the range of proven anti-ageing supplements, is also valued for its multiple positive effects on the body. This coenzyme plays an important role in energy production in the cells and is known for its antioxidant properties.
It not only protects cells from oxidative damage, but also promotes skin renewal. Studies have shown that regular intake of coenzyme Q10 can help reduce fine lines and wrinkles and improve overall skin texture.
There are also other dietary supplements that are of interest in the anti-ageing field. These include omega-3 fatty acids, which have anti-inflammatory properties and support skin health, and collagen, a protein that is essential for skin elasticity and firmness. Collagen supplementation has also been shown in various studies to improve skin elasticity and hydration.
Omega-3 Fatty Acids for The Heart and Brain
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a crucial role in heart and brain health. They are considered to be anti-inflammatory, which is particularly important for the prevention of chronic diseases such as cardiovascular diseases.
Scientific studies, such as research published in the Journal of the American College of Cardiology, have shown that a regular intake of omega-3 fatty acids can reduce the risk of heart attacks, strokes and other cardiovascular events.
In the area of cognitive function, several studies, including those published in the Journal of Neuroscience, have found that omega-3 fatty acids play an important role in maintaining brain structure and function.
They are crucial for maintaining the fluidity of cell membranes in the brain, which is important for signal transmission between neurons. This helps to improve memory, concentration and other cognitive abilities.
For people who include little or no fish in their diet, taking omega-3 in the form of supplements can be a valuable alternative. Supplements rich in EPA and DHA can help to meet the recommended daily requirement and benefit from the positive effects of these essential fatty acids.
Magnesium for Relaxation and Sleep
Magnesium is an important mineral that plays a crucial role in numerous bodily functions, especially in muscle relaxation and promoting good sleep. It acts as a natural calcium blocker, which helps to relax the muscles.
While calcium stimulates the muscles, magnesium helps to calm them down. This is particularly important for people who often suffer from muscle cramps or tension.
Several studies underline the importance of magnesium for sleep quality. A study published in the “Journal of Research in Medical Sciences” showed that taking magnesium supplements can improve sleep quality in older adults with sleep disorders.
It was observed that magnesium regulates the production of the sleep hormone melatonin and promotes the binding of gamma-aminobutyric acid (GABA) to corresponding receptors in the brain. GABA is a neurotransmitter known for its calming effect.
In stressful phases or after intensive physical activity, the body’s need for magnesium can increase. Magnesium deficiency can manifest itself in the form of nervousness, irritability, insomnia and muscle twitching.
In addition to its role in muscle relaxation and sleep, magnesium also has positive effects on the entire nervous system. It can reduce stress and anxiety and help to improve general mood. Check out how building the best bed can aid your sleep promoting healthy sleeping.
Vitamin D for The Immune System and Strong Bones
Vitamin D plays an important role in the immune system and bone health. It not only supports calcium absorption, which is essential for strong bones and teeth, but also regulates numerous immunological processes.
Vitamin D is synthesized on the skin through exposure to sunlight, but during the winter months or with lifestyles that take place mainly indoors, the body’s own production can often be insufficient.
Scientific studies support the importance of vitamin D for health. Research published in medical journals such as the Journal of the American Medical Association shows that adequate vitamin D levels can reduce the risk of bone diseases such as osteoporosis.
Vitamin D promotes the absorption of calcium and phosphate from food, which is crucial for bone formation and bone strength.
In addition, studies in the field of immunology have shown that vitamin D plays an important role in the function of the immune system.
It contributes to the modulation of the immune response and has anti-inflammatory properties. Sufficient vitamin D levels can help to reduce the risk of autoimmune diseases and strengthen the body’s resistance to infectious diseases.
Healthy Gut with Probiotics
Probiotics play a crucial role in maintaining healthy intestinal flora. They help to improve digestion and strengthen the immune system. Probiotics are particularly important after antibiotic treatment, as antibiotics not only kill harmful bacteria but can also affect the beneficial gut bacteria.
Scientific studies published in journals such as the Journal of Clinical Gastroenterology have shown that taking probiotics can effectively restore the balance of intestinal flora.
These studies have confirmed that probiotics help to correct antibiotic-induced dysbiosis – an imbalance of gut bacteria – and regenerate the natural gut flora.
In addition, research published in the World Journal of Gastroenterology has shown that probiotics can be effective in treating various digestive problems such as irritable bowel syndrome, diarrhea and inflammatory bowel disease.
By promoting beneficial bacteria in the gut, probiotics can reduce inflammation and help relieve symptoms.
Probiotics can also contribute to a strengthened immune system. A large part of the immune system is located in the gut, and a healthy gut flora is crucial for an effective immune defense.
Studies have shown that probiotics can stimulate the production of antibodies and the activity of immune cells such as T-cells.