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  Supplements: Daily Nutrition/General Health/Immune
Function Topping this section are five sources of high-quality, low fat protein powders that even the busiest individual can prepare on the go. Protein is not only a vital macronutrient that provides the amino acid building blocks for muscles, body tissues, enzymes and immune function, but also delivers additional nutritive value in the form of active protein fractions (milk and whey), phosphatidyl choline (egg) and isoflavones (soy). Read more on protein intake. The typical American diet is a lousy source of essential fatty acids (EFAs). Some of the best sources come from capsules in the form of decosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), usually from fish oil or from liquid oils like hemp and flaxseed. Most of us get high amounts of omega-6 fats in our foods but fall short in vital omega-3s. The good fats, as they're called, preserve good skin, hair and cardiovascular health, and contribute to appropriate immune response, anit-inflammatory action and cell membrane integrity. Don't overlook this supplement -- it offers a lot of bang for your buck. Fiber is another part of the typical diet that often lags behind what's best for optimal health. Fiber is crucial for the largest internal organ, the gastrointestinal tract. The benefits of adequate fiber intake include regularity, healthy cholesterol levels, promotion of beneficial gut microflora (prebitoic), immune function via increased intestinal health, intestinal muscle tone and proper weight maintenance. Total fiber intake shouldn't exceed 50 grams per day from both dietery and supplemental sources, but most diets are far below the recommended 30 grams per day. Three specialty fibers with notable alternate functions include fructo-oligosaccharide, glucomannan and maltodextrin fiber. Many other more specialized supplements fall into this category, however we'll cover a few of the better ones. Chondrotin and glucosamine supplements continue to garner a large share of the supplement dollar due to the way they ease stiff and achy joints. Most people will notice positive effects within 6-8 weeksm and once the supplement begins to work you can cut the dose slightly and still maintain the benefits. anyone who participates in regular exercise might want to take these supplements; they both help rebuild and maintain joint health as well as help reduce inflammation. Several immune-enhancers also show promise. Arabinogalactan, beta-glucan and olive leaf extract are best used acutely and during high-susceptibility situations -- when you're stressed, run-down or coming down with something. Daily long-term use is expensive and doesn't enhance their effectiveness. One other product on the list deserves some discussion. Following the birth of a calf, cows produce a substance called colustrum. During the first three days postbirth, the colustrum gradually shifts in its carbohydrate, protein and fat content to be turned into what we know as cow's milk. High-quality colostrums, collected only duringfirst six hours after birth, contains whey and casein protein along with high concentrations of fats, immunoglobulins, antimicrobial agents (lactoferrin and lactoperoxidases) and hormonal factors (IGR-1 ans -2). The majority of the research on colostrum has focused on its immune-enhancing capabilities and its intestinal benefits. More recently, several studies looked at the effect of colostrum on athletic performance and muscle-building. At this point, the data fall on both sides of the coin, with a few studies showing benefits and a few showing no advantage athletically. Colostrum is still most heavily researched and understood as an overall enhancer of health via intestine and immune function, though this could lead to corresponding benefit to your performance in the gym and in everyday life. top of page |
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