10 Food Supplements that are really useful (but avoid these instead)

Integrators, supplements, supplements….

We hear about them every day.

But then they really work ?

The answer is yes, but it depends on the type of supplement in question.

Who hasn't heard of food supplements? And in fact there are many and of all kinds. But the right question to ask is: who needs food supplements? And when are they useful, ineffective or even dangerous? This page wants to explore this topic, trying to clarify how to behave with respect to an ever-growing offer of  food supplements.

What are food supplements?

So, let's go in order: what are theyfood supplements?

Food supplements supplynutrients, of which the body needs and which are not consumed in sufficient quantities.

Food supplements can be vitamins, minerals, amino acids, fatty acids and still other substances provided in the form ofpills, tablets, capsules, liquids, etc.

Nutritional supplements are available in a range of doses and in different combinations, with a series of strict caveats.

Here's why!

Only a certain amount of each nutrient is required for our bodies to function, and larger amounts aren't necessarily better. In fact.|| |130

A dosi elevate, alcune sostanze possono avere harmful effects and can become harmful.

For reasons of safeguarding the health of consumers, in fact, all supplements can only be legally sold with a clear recommendation, on the leaflet, of  what is the appropriate daily dose and a warning statement not to exceed this dose in order not to run into problems.

Who needs the food supplements?

Supplements are not a substitute for abalanced and healthy diet.

A diet that includes plenty of fruits, vegetables, whole grains, adequate protein and healthy fats should normally provide all the nutrients needed for good health.

Most European countries agree that messages aimed at the public should focus on food-based dietary guidelines and not on the use of supplements without rules, with an abuse and not as an aid in an already balanced diet.

Supplements do not fall within the guidelines of the European community on nutrition but there are individuals and even groups of people in the same condition as health who need supplements even when they eat a balanced diet.

Our lifestylenostro stile di vita, modern and stressful, does not lead us to follow a healthy diet. In Europe, the diet surveys that led to theEURRECA project discovered that we do not take sufficient doses of vitamin C, vitamin D, folic acid, calcium, selenium and iodine.| ||154

In molti paesi questo progetto ha portato a una serie di altre indagini che hanno rilevato una scarsa assunzione di ferro in Danimarca, Francia, Polonia, Germania e Regno Unito.

The low level of iron, in young women, also increases the risk that babies will be born with low birth weight, iron deficiency and delayed brain development.

There is also a lack of folic acid which is highly recommended before conception and also in the first 12 weeks of pregnancy.

Taking folic acid reduces the risk of having a baby with spina bifida.

Vitamin D is also very low, due to the little exposure to the sun's rays, especially in northern Europe.

Let's see in this list which are the groups of people who most need certain nutrients:

  • people over 50: folic acid, vitamin D, vitamin B12
  • women of childbearing age: folic acid, vitamin D , iron
  • children under 5: vitamin A, vitamin C, vitamin D
  • nursing women: vitamin D
  • dark-skinned people, with too delicate skin or housebound: vitamin D
  • vegans: vitamin B12, vitamin D2

Particular risks for specific population groups,  here is what emerges.

Also because it is not really right to give supplements to everyone.

Those who do not need them should not take supplements.

Some studies show that multivitamins can contribute to an increased risk of excessive nutrient intake and it has been suggested that multivitamins need to be dosed more carefully  precisely because of the vitamins we already get from food .

You should carefully read the leaflet, present in the package, talk to your family doctor and understand whether to take them or not.

Giving an interesting example, pregnant women should not take vitamin A which, if in excessive doses, could cause problems for the fetus.

I fumatori, invece, non dovrebbero assumere beta-carotene, dopo prove importanti condotte dall’Autorità europea per la sicurezza alimentare (EFSA).

So we must always be informed about what we do, what we ingest. Precisely for this reason, before choosing any supplement, consult your doctor and read the warnings on the box.

Hair Supplements

Integratori per capelli

Like for Disney princesses or new TV divas hair certainly makes the difference, don't you think?

And the hair supplements are the cartoon-themed magic wand that make our beautiful hair.

The power of beautiful movie hair lies in choosing the right supplements.

Even just using the right supplement for 6 months radically changes the appearance and structure of the hair.

There are some supplements that really make the difference, which make the hair beautiful and bright.

Obviously we need to find the right type of product for us, preferably completely natural, as we like it, we are always pro-natural.

The hair, if we choose the right product, undergoes a radical change which and starts from the root and reaches the tip.

=The hair is a great mirror of our general health condition.

If we find the hair dull it is not only the fault of the hair, obviously , or the shampoo we use. It means that we don't eat well, that we smoke too much, that we are too stressed, that we don't have the right nutrients in our body.

And the hair indicates what is wrong.

The food supplement, therefore, serves to improve what we have inside to improve an external aspect, such as hair. the right thing to improve the health of our hair.

Quindi quando approfondiremo l’argomento integratori attenzione a leggere ciò di cui il nostro corpo ha bisogno per poi scegliere la cosa più giusta per migliorare la salute dei nostri capelli.

Weight Loss Supplements

Integratori per dimagrire

Are you looking tolose weight quickly in healthy way?

Indeed, it is certainly not the best choice to lose weight using dietary supplements rich in chemistry, industrial fat burners.

There is an abysmal difference between those which for me are the food supplements and those that are chemical products that promise rapid weight loss but are bad for the health ute.

Food supplements are considered safe, certainly these chemical drugs are not safe, who knows what side effects they bring to our body.

I will like to talk more about those that , in my opinion, are the healthy food supplements, the herbal ones, the ones that use nature to improve our lives and our bodies.

But as you well know, we don't just need supplements to lose weight , we need to improve our lifestyle as a whole.

A good mix between these two things leads to lasting results, which is what each of us wants for our lives.

First of all I like to talk about 6 of what are, for me, food supplements that burn fat naturally. Now I'm putting you on a list, then we'll talk more about it when the time comes.

Keep these names in mind, because they are the fundamental ones for burning our fat:

  • chromium
  • green tea
  • grapefruit oil
  • linoleic acid
  • probiotics
  • fat burning food like chili peppers

Questi integratori sono completamente naturali e innescano quel meccanismo interno che permette l’accelerazione del metabolismo e quindi il bruciare i grassi in eccesso mantenendo, però, i grassi sani che servono al nostro corpo di nutrire i nostri muscoli.

Parliamo di integratori naturali perché è questo il concetto che voglio tirare fuori, questo tipo di ragionamento che permetta al nostro corpo di stare bene senza ingerire sostanze per dimagrire che sono dannose per la nostra salute.

Perhaps you may be of interest to: Fat Burning Supplements (natural): how they work, how to take them and where to buy them

Supplements for the Gym

Every time I tried | ||274fare palestra seriamente, in my life, I have tried a series of supplements for the gym, indeed, different.| ||279

Integratori proteici, integratori da prendere prima dell’allenamento, integratori per perdere grasso, integratori per i muscoli.

I always thought, actually I thought for a long time, that the most advertised supplements were those best.

Obviously this is all wrong.

The vast majority of gym supplements on the market are absolutely useless. They're just expensive placebos.

I'm not even telling you that all supplements are crap.

There are natural substances that are good for muscle, fat loss and to stay in shape.

These substances are:

  • protein powder
  • creatine
  • beta-alanine

Le proteine in polvere, specie quelle del siero del latte, servono per nutrire i nostri muscoli e anche per perdere peso, dando un certo senso di sazietà. Un bel milk shake proteico è un bel sostitutivo di un pasto, è perfettamente sano e ha un bell’effetto saziante e nutritivo insieme. Come pre-allenamento dà anche una certa energia che serve poi nello sforzo fisico in palestra.

Creatine is, perhaps, the best possible supplement from an energy point of view, it creates an absolute reserve of energy in our body, it satisfies and burns fat faster.

Beta-alanine is a non-essential amino acid that feeds muscle carnosine and therefore improves our body's performance and resistance to fatigue.

Also in this case we are talking about natural supplements, not steroids or chemical stuff that certainly gives performance but which damages our body in a more than evident way. On the other hand, over the years, these chemical supplements have been banned by the entire sports community, used inappropriately as they were by those who worked in the gym or with their body.

Magnesium supplements

Integratori di magnesio

Il magnesium is an important element for our body, so it is a good idea to consider the habitual use of magnesium supplements.

 Magnesium deficiency is one of the major nutritional deficiencies in adults, affecting about 80 percent of adults.

For many people, magnesium deficiency magnesium, also known as hypomagnesimia, causes muscle pain or cramps,indigestion, anxiety, trouble sleeping.

But too many, many, times, magnesium deficiency is not even detected.

Precisely for this reason it is interesting, and healthy, to use a magnesium supplement to improve the quality of one's life.

Magnesium is a crucial mineral for our sa lute, is involved in over 300 biochemical functions in our body, regulates heart beats, helps the functions of our nervous system.

Other difficulties related to a lack of magnesium are:

  • high blood pressure and cardiovascular disease
  • kidney and liver damage
  • peroxynitrite damage which can lead to migraines, multiple sclerosis, glaucoma or Alzheimer's disease
  • nutritional deficiencies , including vitamin K, vitamin B1, calcium, and potassium
  • restless legs syndrome
  • worsening of PMS symptoms
  • disordered behavior and mood
  • insomnia and sleep disorders
  • osteoporosis
  • bacterial infections
  • depression
  • muscle weakness and cramps
  • impotence

Your body loses magnesium as you work your muscles and you don't even notice it.

Un integratore al magnesio può cambiare la nostra vita in maniera esponenziale.

And it's amazing that so many of us don't even know how important magnesium is in our lives.

=Just a little pill a day to improve several functions of our body, to improve our mood, to have, therefore, a truly better life.

Iron Supplements

Theferro is a mineral necessary for life, it plays a key role in the production of red blood cells, which carry oxygen.

You can get iron from food, of course, and give himiron supplements.

Also because developing an iron deficiency over the years leads to a major problem of anemia, a certainly realistic problem that it also gives us chronic problems between health.

Iron supplements are used, in fact, for certain types of anemia which can cause fatigue,fatigue and other symptoms.

This is not a problem you can solve on your own, mind you, tests must be done and the family doctor contacted.

Iron supplements are often indicated for:

  • Gravidanza
  • Heavy menstrual periods
  • Kidney disease
  • Chemotherapy

Those who may be at risk of iron deficiency are also premature babies, young children, adolescent girls and pregnant women, as well as people with certain health conditions, including chronic heart failure,Crohn's disease, celiacs and sufferers of ulcerative colitis.

Especially women, who are the ones who suffer most from iron deficiency, are supplemented with iron in tablets, not only with the iron we get from some foods, such as artichokes, spinach and meat beef.

Legumes also contain iron, such as lentils. In some periods of the year, like this one where there are both artichokes and lentils, it is good to have a whole day in which to eat foods rich in iron, obviously without exaggerating.

You are well aware that any type of exaggeration brings, however, other problems. For example, an excess of iron could annoy our kidneys.

So always with attention, always trying to improve one's health, always with that naturalness that we constantly seek in everything we do.|| |410

La salute prima di tutto, un corpo sano prima di qualsiasi dieta o per avere la tartaruga ben in vista per questa estate.

Natural Supplements

integratori naturali

In the introduction to this article which deals with supplements, talks about naturalness, in the sense that none of us wants to become more beautiful, thinner, more muscular, more energetic or more intelligent by launching into the most lethal chemistry.

Obviously even in the case of natural supplements which are the ones I absolutely want to talk about, you have to be careful what you choose, there are always many charlatans, there arespot che raccontano falsità palesi.

You need to get informed, this is always the rule, as I do.

Don't talk nonsense when it comes to natural supplements to take every day, you need to do research, you need to talk to your doctor, you need to choose from a wide range of products.

There are multivitamins, there are minerals, there are amino acids, there are herbs. Some come from natural sources, such as plants.

Others are man-made.

They can be taken in various forms, whether they are capsules, pills, tablets, gels, liquids, extracts, powders.

There are guidelines that must be followed, both by those who produce them and by those who use them.

You must not overdo it, you must not stop eating solid food and make a drink, even if natural, rich in supplements.

You need to talk to your doctor or pharmacist and understand if a natural product, taken without knowledge of the facts, cannot hurt the itself.

In short, the rule that changes everything we know is this: get informed, have love for yourself, choose the best natural supplements, spend 5 euros more to have a tested product and that is not cheap, that's what makes the difference.

Menopause Supplements

Hormonal changes are responsible for most of those wonderful side effects of menopause, including an increased risk of some diseases and conditions.

When the estrogen decreases the risk of osteoporosis and heart disease increases, as does the tendency to suffer from symptoms such as hot flashes, mood changes and vaginal dryness.

To combat this, vitamins andmenopause supplements can be a key component in helping a woman during and after menopause.

But, in short, there is no pill you need, you have to do seems like a process, you need to find the right combination to help women in such a delicate moment of their lives.

Also in this case it's not that supplements are all the same, we have the really bad ones and those that they are definitely good, they are professional, they are tested, they are known aunts on the Internet with more than positive reviews.

As I said previously we need medical help, especially in this case where the body, and also the mind of the woman, is experiencing a really difficult change, of a gynecologist or our family doctor, who helps us in what is a journey, not just a tablet to be taken in the morning before meals.

The body changes, the mood changes, the way to manage our hormones, our bones change, the heart suffers more.

When I talk in depth about the supplements that are needed at this precise moment in every woman's life, I will try to make you aware that it is not only the right supplement that needs to be taken care of but something that goes beyond the everyday.

A particular moment like that needs the right mix of natural substances that help a woman feel better in toto. And even if it is not easy, it is not even impossible to think.

Fat Burning Supplements

The fat burning supplements can be a really effective aid, for those who lose weight, if used correctly.

First of all, however, we must talk about the pitfalls of fat burners that are bad for you.

Have you ever heard of these pills that burn fat like ice cream in the sun, right?

Well, that's not quite the case.

Fat burners are supplements and as such they can give an extra boost in the burn fat as long as you're on a good diet, with balanced and healthy foods.

It's not like a fat burning pill allows you to lose weight even if you eat tacos, from morning to night, on the sofa at home .

Think of a fat burning supplement like the scope on a sniper rifle. Diet is the rifle, it is the heavy artillery, in the fight against fat.

The fat burner rumor as a miracle, this drives me crazy. Because if you eat 4 pizzas a day and take fat burners, unless it's chemical crap, you only lose 10 grams on 4 kilos of food you ate.

Diet is 80 percent of your battle to lose weight, the low-calorie diet is your battle to win.

The supplement is that extra something, the one that makes you lose weight faster, the one that makes your diet even more effective.

So: have a good diet, don't eat sweets, don't drink fizzy drinks, don't make huge plates to eat quickly, eat a lot of protein, eat fiber, don't eat carbohydrates refined.

And then, once a day, take a natural fat burner supplement, to make your body lose the fat that is bad for you, to shape your body better with the gym, to make you proud of your diet and your loss of weight faster.

Omega 3 supplements

Fatty acidsomega-3 sono molto importanti per la salute.

The best way to get enough of them is to eat whole foods that are rich in omega-3s or by eating fish such as salmon or tuna.

Se non mangi molto pesce sarebbe il caso di prendere un omega-3 supplement.

Again, we're talking about hundreds of different omega-3 supplements available and not all have the same health benefits.

Omega-3s come in many forms, fish oil for example is available in both the most natural form possible and in a processed form. Processing, however, can affect the original form of fatty acids and this is important, because some forms are better absorbed by our body than others.

Let's see where omega-3 fatty acids can be found:

  • in fish, such as tuna and salmon
  • in fish oil
  • in 'processed fish oil

As I said before processing what are natural healthy fats can lead our body to have a number of obvious difficulties, healthy fat may not have the same wonderful effects it does in nature .

Omega-3 helps our brain, helps fight free radicals, helps fight bad cholesterol in favor of the healthy one.

Precisely for this reason it is recommended, above all, for elderly people who need a little oil, in this case the joke is more than relevant, to make the mechanisms of their body and, above all, their brain work better.

Chi di noi non ha qualcuno in casa che ha un po’ di deficit della memoria o del sistema nervoso dovuto all’età?

It's only natural that it happens over the years and it's only natural that help is needed, supplementation in this case in tablets is something that is very good for our elderly relative who is not in great shape.

Omega-3s, as you all well know, do also good for free radicals, they fight cell aging, they also fight cancer, this is what we read in the most modern studies dealing with omega-3s.

We are never talking about a miracle, we are not but we would never afford something that is very good for our health we certainly would.

Memory supplements

Memory loss worries many of us as we get older.

Come ho detto prima, parlando degli integratori omega-3, quando abbiamo un parente anziano ci accorgiamo, certamente, che la sua memoria non è più quella di quando era giovane, è un processo naturale di cui dobbiamo renderci conto.

Finding new methods ormemory supplements, especially for Alzheimer's sufferers, seems to be the new trend of modern medicine.

Slowing down the process of dementia is a great struggle that is also achieving good results in the last few years.

=Also in this case, however, before speaking of miracle drugs, I like to talk about natural supplements that help the elderly to stimulate that part of the brain which, over the years, is a little weakened.

Let's talk about ginko biloba, for example, which is commonly used as a natural supplement and offering great results. In fact, it helps to supply the small blood vessels of the brain, stimulating their circulation.

It does not prevent dementia but it stimulates the brain and helps to improve by slowing down a little the process of deterioration of our memory.| ||548

Altri integratori molto interessanti sono gli omega-3, addirittura collegati a una minore incidenza dell’Alzheimer.

Then there is what is known as Chinese musk, also used a lot in the cure senile dementia.

Carnitine, used to slow down dementia, can greatly improve memory problems in the elderly.

We also have vitamin E, which slows down the progression disease.

And, last but not least, gingseng which helps to be less tired and exponentially improves the quality of life of those who use it daily.

We always talk of natural elements, here we are not talking about miracles but certainly about stimulating our memory and our brain.

15 supplements to always avoid

These are the 15 substances to always avoid, so please follow this list when you are faced with the ingredients of your supplements:

  1. caffeine
  2. creosote bush
  3. coltsfoot
  4. symphytum officinale
  5. germander
  6. greater celandine
  7. tea powder processed green
  8. kava or Ava pepper
  9. lobelia
  10. methylsynephrine
  11. mentha pulegium
  12. red yeast rice| ||589
  13. acido usnico
  14. yohimbe
  15. kelidonia herb