Anyone who lives the fitness lifestyle should know the importance of taking supplements such as multivitamins, essential oils, and minerals. Every single vitamin in a multivitamin plays a role in normal, daily bodily functions, and are very important because there are a lot of vitamins that our bodies need, but do not consume enough of in our diets.
Essential oils enhance workout experience in many ways from providing more energy to helping with staying hydrated, and to help with muscle inflammation. Minerals like Iron, Magnesium, and Potassium all play a huge role in the metabolism of carbs and fats, and which are your primary muscle fuel during your workout.
Vitamins and Minerals
Vitamins are biochemicals that you need in small amounts in order to be healthy and perform at your best. These vitamins are called essential because your body cannot make them, but you need them to be healthy. You can get them from foods, but you can take dietary supplements if you do not acquire adequate amounts of food.
You are probably wondering when to take them and if it really matters when you take them. It can actually make a huge difference in when you take therm – timing can boost or diminish their effectiveness. Here are examples of what vitamins to take and when and why to take them.
Best took on an empty stomach in the morning, and try to avoid taking any caffeine products because it will affect absorption. Low levels can cause fatigue and a lowered immune system.
Only lasts in the bloodstream, so take in split dosages throughout the day. Start in the morning and take remainder throughout the day. Supports normal functioning of the immune system, boosts energy and is a powerful antioxidant.
Take with breakfast to start the day with good energy. Important for conversion of food to energy and boosts metabolism.
Best taken with fats in your breakfast. Protects against cell damage from free radicals, and is needed for maintenance of a healthy heart and circulation.
Best absorbed when dietary fats are present with either breakfast or lunch. Involved in the production of energy, often referred to as the “Biochemical Spark Plug.”
Take in the afternoon with food. Avoid taking at the same time as Calcium or Iron. Contributes to normal function of the immune system, fertility, and reproductive systems.
Iodine is not stored in the body, so regular intake is needed. Take midday for a “boost” of energy. Provides support for normal cognitive functions and maintenance of skin.
Best taken with a meal and better absorbed if taken with fats. Take it early afternoon as it can affect sleep in a negative way. Helps the body maintain strong healthy bones, teeth, and muscles. Helps body absorb calcium.
Can be taken anytime during the day, but is best taken with Vitamin D, Calcium, and Vitamin D. Better absorption when taken with fats. Assists with blood clotting, wound healing, and also contributes to the maintenance of normal bones.
Best utilized at night. A majority of Calcium can be found in the bones and teeth. Also used in nerve transmissions and muscle function.
Magnesium aids sleep, so take in the evening before bed. Contributes to the maintenance of healthy bones and teeth, and also has a calming effect on muscles and nervous system.
Best taken with water on empty stomach 30-60 minutes before meals to minimize interaction with digestive enzymes. Helps to support the protective intestinal microflora naturally found in the gut.
Essential oils play a very important role for athletes. Oils can boost energy, assist with hydration during exercise, and help with the inflammation of muscles. Oils like citrus and peppermint being sniffed can give you an energizing boost which EVERYBODY needs every once in awhile.
After your workout, apply lemongrass or Deep Blue Rub blend to aching muscles to reduce inflammation so you can workout hard again the next day. Eucalyptus has several benefits. Inhaling it can support healthy respiratory function, and can help with asthma attacks when a few drops are dropped on the chest. Lavender can help relieve stress and cause relaxation, aids in soothing cuts/bruises, and can help with allergies. Dilute a few drops down in a spray bottle and give your pillow a spritz at night.
EPA and DHA are omega fatty acids found in fish oil and low levels of EPA and DHA in the body increases the risk of cardiovascular problems. DHA seems to have brain effects while EPA tends to have a strong effect on triglycerides. 1-2 grams of these 2 minerals combined are a recommended dose.
If you have high levels of triglycerides, 4 grams should be taken. Fish oil is usually split into 3 separate doses throughout the day.