Vitamin B was earlier thought to be a single vitamin but later it was found that it consists of chemically distinct vitamins that are found together in the same food. The vitamin B complex is a group of eight water-soluble vitamins which are very essential for the cellular metabolism. They are required for proper functioning of various body processes and without the various vitamins B’s the body will be hard pressed to continue functioning. Since they are required on a daily basis taking, vitamin B supplements are a good way to give the body this vital vitamin. The supplements contain all the vitamins of this group in various amounts. Read the article below to know the benefits of taking B complex supplements.
- Vitamin B1, (Thiamine)
- Vitamin B2, (Riboflavin)
- Vitamin B3, also Vitamin P or Vitamin PP (Niacin)
- Vitamin B5, (Pantothenic acid)
- Vitamin B6, (Pyridoxine and Pyridoxamine)
- Vitamin B7, also Vitamin H (Biotin)
- Vitamin B9, also Vitamin M and Vitamin B-c (Folic acid)
- Vitamin B12, (Cyanocobalamin)
Energy Production
- Vitamin B1 (Thiamine) – Beriberi, weight loss, emotional disturbances, Wernicke’s encephalopathy, weakness, and pain in the limbs, periods of irregular heartbeat, and edema.
- Vitamin B2 (Riboflavin) – Cheilosis, cracks in the lips, high sensitivity to sunlight, angular cheilitis, glossitis, inflammation of the tongue, seborrheic dermatitis or pseudo-syphilis, pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa.
- Vitamin B3 (Niacin) – Dermatitis, dementia and diarrhea, aggression, insomnia, weakness, mental confusion, etc.
- Vitamin B5 (Pantothenic acid) – Acne and paresthesia.
- Vitamin B6 (Pyridoxine) – Anemia, depression, dermatitis, high blood pressure (hypertension) and elevated levels of homocysteine.
- Vitamin B7 – Impaired growth and neurological disorders in infants.
- Vitamin B9 – in pregnant women, it can lead to birth defects.
- Vitamin B12 (Cyanocobalamin) – Pernicious anemia, memory loss and other cognitive decline, sometimes even paralysis.
Doctors often advise people to include fibers in their daily diet as they are required for proper movement of bowels. Fibers are divided into two types: soluble and insoluble fibers. Fibers are obtained from a variety of sources, mostly plant sources. Therefore, including fiber in the diet is not impossible! However, most people do not like to consume high fiber diet or fiber containing foods like green leafy vegetables, and hence, look for alternatives to it. Hence, fiber supplements come into picture. If you too wish to go for fiber supplements, you must be wondering what is the best fiber supplement.
Fiber Supplements
One of the biggest use of fiber is for the treatment of constipation. Constipation is one of the most troublesome disorder experienced by most people. It is mostly caused due to having a diet lacking in dietary fiber. Therefore, if you are suffering from constipation, you need to include fibers in your diet regularly. On the other hand, other conditions caused due to improper movement of bowel can also be treated with fiber. There are several good sources of fiber like whole grains, beans, fruits and vegetables which can be taken as a substitute for fiber supplement. However, sometimes, it is found that the food sources may not be sufficient to fulfill the requirement of fiber. In that case, the doctor may prescribe some of the best natural fiber supplement to you. Fiber supplements are specially prescribed during pregnancy as constipation is a common disorder experienced during pregnancy. Fiber supplements are also meant to treat severe or chronic constipation. What is the best fiber supplement for kids and adults? Are they really effective? Let us find out.
Best Fiber Supplement
If you are suffering from constipation, you can go for several stool softeners or laxatives available in the market. Nutritional supplements should only be taken in special cases, i.e., only after consulting the doctor. There are several brands of supplements available in the market that are considered as best fiber supplement for men and women like Konsyl original natural fiber supplement, Metamucil smooth texture fiber supplement, Benefiber powder fiber supplement, Citrucel fiber supplement, etc. Some of these may be obtained through prescription or even obtained over-the-counter. Fibers also boost up metabolism and aid in weight loss and hence, people use soluble fiber supplements for weight loss. There are also several supplements in the market which can be considered as best fiber supplement for weight loss and can be taken with prescription.
When it comes to the dosage of supplements, you should note that initially you may suffer from stomach ache, flatulence, gas, bloating, etc. on consuming these fiber supplements. Therefore, it is recommended to take a smaller or lesser dose than prescribed until the supplement suits you. Secondly, fiber supplements should be taken only in prescribed amounts. Excess fiber is bad for health and can lead to side effects. Too much fiber side effects include stomach disorders, diarrhea and weight gain. Pregnant women should not go for any supplements that are obtained over-the-counter. They should be specially careful while consuming fiber supplements and consult the doctor even if slightest of side effects are experienced.
Although there are several best soluble fiber supplement, it is always considered wise to go for the natural sources of fiber as they have no side effects. You can take a look at the list of foods high in fiber for more information on the same. If not, you can always go for your brand of best fiber supplement and prevent constipation.
To achieve your fitness goals you need to support your workout regimen with the best supplements for men available in the market. The supplements industry has grown exponentially in the past few years and there are different manufacturers who claim to have the right combination of ingredients in their products. If you want the desired results you need to pick a product that better suits your needs. If you planning to increase muscle mass you have to pick products that are specifically designed for that purpose. The same way if you want to lose the excess fat around the waist or hips you need to go for fat burning supplements.
Best Fat Burning Supplements
If you are fed up of cardio exercises, lifting weights, fat loss diet and are yet to see desired results try some fat burning supplements. Fat burners are based on different principles, some act as carb blockers, appetite suppressants, thermogenesis, fat blockers, etc. Each have there own positives and each appeal to different set of people. Here are some of the best supplements for men that assist in burning unwanted fat.
Vaporize
This product from MAN nutrition has ingredients that act as antioxidants and also recycle Vitamin E. It has essential fatty acids which promote good health, assists fat loss and is therefore considered as the best bodybuilding supplements. Vaporize also initiates the fat oxidation process and acts as nutrient partitioner. Inculcating a good exercise regimen along with this supplement will help you rid excess fat in no time. Some consider it as one of the best supplements for men over 40 as well as other age groups.
Cheaters Relief
It inhibits the regulatory enzymes that play a part in digestion of carbohydrates, due to this process taking Cheaters Relief will help you shred the excess fat. This is the main reason for this being one of the best pre workout supplement. It also replenishes the muscle cells and thereby suppressing food cravings. It has ingredients like Chitosan which binds fat and prevents the body from storing it. Other ingredients in the product inhibit enzymes that support carbohydrate digestion thus inducing fat loss.
Best Muscle Building Supplements
To build lean muscle mass just by following a diet plan is not that easy, you need to start off with some of the best muscle building supplements for men. From the 16 best supplements for men, some that stand out are:
Creatine
One of the best weight gain supplements to have in your gym bag is creatine, it will help you increase muscle mass and will also give you energy when you workout. Creatine occurs naturally in the body and is a source of muscle energy when substituted it gives great results especially if taken 45 minutes before the workout. Although intake of creatine should not continue over a consistent period of time, use the cycling method to take this supplement. It is one of the best supplements for men over 30 as well as men from other age groups.
Whey
One of the best things about whey protein is that it has no side effects and can act as a great source of nutrition for muscles. Whey is obtained from milk and is the best post workout supplement for building muscles. Proteins are the building blocks of muscles and substituting natural sources of protein like dairy and other meat products with whey protein is a good idea. It is the best muscle building supplement available in markets today. Studies have indicated that cellular responses of the body have been greatly enhanced by whey protein intake.
Best Vitamin Supplements
One of the best ways to boost your immunity and feeling of well being is to take vitamin supplements, especially if you are working out. There are different vitamin supplements in the market that will help you stay fit. Here is a look at a couple of important vitamin supplements for men that you need to inculcate in your routine.
Vitamin B
It is considered as one of the best supplements for men over 50 and is one of the most important vitamins that we need, Vitamin B is influential in digesting of carbohydrates and proteins. It also has some anabolic properties which will help you raise your fitness levels and enhances the functions of different body parts like liver. Taking vitamin B supplements will also promote good cardiovascular activity.
Vitamin C
This is an antioxidant and protects you from heart diseases and promotes good health. Vitamin C also contributes to the production of collagen which is integral to the health of muscles and bones in our body. It is one of the essential vitamins which assists the muscle recovery process when you workout. It is suggested that you take this supplement after your meal and is considered one of the best supplements for men over 50. It also reduces the levels of harmful low density lipoproteins and promotes a feeling of well being.
Everyone obsessed with muscle building, dreams of having an access to that magic potion, which will help them gain weight overnight. Every morning one stands in front of the mirror, to see if their chest width has grown overnight or whether well toned muscles are bulging out of their biceps. Well, this dream will remain a dream if you do not eat proper foods along with proper exercise. Sweating out in the gym and not eating muscle building foods, will be a waste of time and money. So what are the good muscle building foods to eat? Let’s find out.
Best Muscle Building Foods
A well balanced diet rich in all nutrients will be important not only to build muscles, but also for the over all health of the body. So your diet should include variety of foods in proper quantities. People wanting to build muscles should preferably eat after every two to three hours. Given below are some of the muscle building foods for men and women.
Protein Rich Foods
Proteins are rightly called the building blocks of our body. Proteins contain all the essential amino acids which are important for regeneration of tissues and repairing muscles after a good, heavy workout.
Foods Obtained from Animal Sources
Fishes like tuna, cod, salmon and swordfish are rich in protein and facilitate muscle gain. Meat and poultry foods like chicken, turkey, beef and red meat form an important part of muscle building foods. When we talk about muscle building, how can anybody forget eggs? Eggs are rich in proteins and hence favorite among all muscle builders. Muscle building will be incomplete without eggs.
Vegetarian Foods
Vegetarians need not worry, because there are plenty of protein foods for vegetarians. Protein rich foods include legumes like chickpeas, split peas, lentils, flageolet and kidney beans. Soy products, cereals and whole grain are also good sources of protein. Seeds and nuts rich in protein are sunflower seeds, pumpkin seeds, almonds, peanuts and hazelnuts. Even vegetables like cabbage, mushrooms, potatoes, broccoli, spinach, lettuce, etc. have good quantity of protein.
Fruits
Fruits like avocados, dates, apricots, bananas, papaya and watermelon also help to build muscles. Fruits are also rich in antioxidants, which are beneficial for the body to avoid muscle cramps and fatigue.
Dairy Products
Appropriate quantity of milk and milk products like cheese, butter and yogurt can also improve overall health of the body. Read more on high protein diet.
Whey Protein
Whey protein is said to be the best muscle building foods for women and men. Whey protein contains all the essential amino acids. Whey protein is an important body building supplement, because our body cannot produce all the amino acids required by the body to build muscle mass. The best whey protein is whey protein isolate, as it contains very less amount of fat and has about ninety percent protein. Whey protein can also strengthen the immune system of the body. Body builders lifting heavy weights can be induced with minor health problems or fatigue. Whey protein is extremely essential because it enhances the levels of glutathione an antioxidant, found in cells.
Foods with Fats and Carbohydrates
Only eating protein rich foods will not be sufficient, our body also needs other nutrients like vitamins, carbohydrates and fats in appropriate quantities. So carbohydrate and fats are also an integral part of muscle building foods. Carbohydrates are essential for maintaining the energy levels of the body which are needed for the day-to-day activities. Vegetables and fruits are considered to be superior sources of carbohydrates. A healthy, nutritious breakfast is necessary when building muscles so include dates, fruits and whole wheat breads along with protein foods. Also remember to avoid junk foods, fried foods, soft drinks and caffeine. Read more on foods that burn fat and build muscle
Along with all these foods, drink plenty of water everyday. Also include fruit juices in your diet, it will help to avoid dehydration during heavy workouts. Do not take short cuts like steroids that will harm you in the long run. After all, bodybuilding is not an overnight thing. Rigorous exercise and the natural muscle building foods listed above will help you in achieving a strong, long lasting and a fit body.
