To Take Or Not To Take?
At age 20, men and women need more energy to support their growth and development.
This is because their metabolism operates like a blast furnace; burning as much calories to sustain bodily function.
If you are physically active, regularly engaging in sports or exercise, you will need more calories and nutrients to support your lifestyle.
Thus, the issue of supplement use comes into the discussion.
Supplements are products that are designed to augment our nutritional requirements or cover deficiencies in our diets.
Supplements include vitamins, minerals and mixtures that enhance performance or functions.
There are vitamins and minerals that are essential to your diet.
Food may not be able to provide your daily requirement due to the following factors:
- Preparation or the cooking process may reduce the overall value or nutritional content of the food item.
- Lack of time or convenience; your schedule at Uni, work and circumstances at home may cause you to miss some meals.
- Your preferred food source could be out of stock or seasonal.
With supplements you can have these vitamins and minerals any time of the day.
For men and women in their 20’s, here are the essential vitamins and minerals you should have in your diet:
1. Vitamin C – Powerful antioxidant that has been proven to strengthen your immune system and speed up the healing process.
2. Vitamin B – Improves cognition and helps metabolize food into energy.
3. Probiotics – These are healthy bacteria that improve digestion and removes dangerous bacteria and other pathogens in your stomach lining.
4. Fish Oil – Essential Fatty Acids of EFAs such as Omega 3 and Omega 6 are found in Fish Oil. EFAs increase good cholesterol and protect your heart from cardiovascular disease.
5. Zinc – This is an important mineral to balance your hormones and helps you sleep better.
6. Iron – Helps in the production of myoglobin which transports oxygen from hemoglobin to muscle tissue. Iron is more important for women who frequently suffer from anemia.
7. Calcium– A mineral for developing strong bones. This is crucial for women because they are more susceptible to osteoporosis.
8. Vitamin D – Among its benefits are improving cardiovascular health, reducing the risk of breast cancer and enhancing absorption of calcium.
You can use a multivitamin that has these vitamins and minerals then add probiotics and Fish Oil.
Of another matter of discussion is the use of substances or mixtures that have properties to enhance performance in physical activity.
Among the popular supplements of this nature are:
1. Whey Protein – Fastest acting source of protein
2. BCAAs – Provides amino acids that the body does not produce.
3. Creatine – Increases the force of muscle contraction.
4. Beta Alanine – Binds with histidine to create carnosine, an amino acid that reportedly enhances strength.
5. Glutamine – An amino acid that strengthens your immune system.
In your 20’s, these types of supplements may not be necessary because your body is still approaching its prime.
As long as you remain consistent with your physical activity or sport and eat the right foods, you increase your chances of maintain a healthy body.
However if you have been engaged in a competitive sport for the past 2 years, you could consider adding whey protein and BCAAs to your supplement program.
Keep in mind that these are only supplements. They should not replace eating healthy food from organic or natural sources.