Supplements for a busy work life. Which ones are worth it?

If you already have healthy lifestyle habits and a relatively balanced diet, you probably do not need to supplement.  The problem is that many people, although aware of it, are subject to intense and long work schedules or lifestyles where it is practically impossible to adhere to a “healthy” routine.

For some time now, there have been countless brands of mixtures and products on the market to supplement the deficiencies that gradually become apparent when the diet becomes unbalanced or when symptoms resulting from stress, lack of exercise and/or lack of sleep appear.

Today I am introducing you to some supplements that might actually, or at least would, help you in adjusting certain imbalances.  I have already talked about some of them in previous videos, but today I am focusing on the possible alterations that arise as a consequence of an intense pace of life, especially in the work aspect.

 

Where do imbalances arise?

Basically, in offices where you have to spend long hours sitting, there is no physical activity or sufficient exposure to the sun and access to healthy foods is limited or non-existent.

On the other hand, there are people who are constantly on the move, do not have access to a space where they can take a break and eat in peace, and do not have access to healthy food.

Only with these two types of work can nutritional deficiencies in vitamin D3 and other nutrients be detected; physical exhaustion, loss of muscle mass, postural degradation, as well as mental overload, anxiety and even chronic fatigue.

 

Which supplements and for what purpose

Probiotics and digestive enzymes

Every day, studies are published in which experiments have been carried out with new plants whose compositions contain additional spectra to minerals or vitamins that were previously consumed individually.   We now know that in order to better absorb any nutrient, vitamin or mineral, a healthy intestinal flora is needed, and probiotics and digestive enzymes ensure this.

Natural digestive enzymes are proteins that the body produces to break down food and facilitate digestion. As soon as we consume food, saliva begins to break it down, as enzymes are released and activated in the mouth and at other points in the digestive process.

The pancreas is really the enzymatic "powerhouse" of digestion. It produces the most important digestive enzymes, which are those that break down carbohydrates, proteins and fats.

Sometimes people confuse enzymes with probiotics. Both affect digestion, but in different ways. Probiotics are living organisms that make up the good bacteria in the gut, helping to keep the digestive tract healthy, and thus supporting the work of enzymes. Unlike enzymes, probiotics do not have the ability to break down or digest food components.

 

Adaptogens

The pace of modern life means another aspect of supplementation is the use of adaptogens or active ingredients from certain plants and mushrooms that can influence the way the body copes with stress, anxiety and fatigue.

Ashwagandha is one of my favorite supplements.  It must be taken regularly for about 8 weeks before benefits such as reduced stress, increased athletic performance, improved sleep quality, improved memory and some mental disorders such as depression are felt.  To learn more about this adaptogen, click on the following link that directs you to the article that touches on the qualities of this plant in more depth. https://www.johannakoelle.com/blogs/news/know-ashwagandha-and-its-surprising-benefits

 

Most popular supplements

Vitamin D3+K2:  It strengthens your immune system, promotes your cognitive health, participates in the formation of bones and in the circulatory system.

Sometimes referred to as the sunshine vitamin, vitamin D3 supports the action of serotonin, dopamine and other important brain neurotransmitters. It is involved in the healthy regulation of thousands of human genes and is crucial for a strong immune system.

After being produced in the skin as vitamin D3 (cholecalciferol), the liver and kidneys convert it into a hormone (calcitriol) that has receptors in virtually all of your tissues. D3 is so important for brain function that its receptors are distributed throughout the brain. This powerful hormone also helps regulate the heart, intestine, liver, pancreas, and other organ systems.

For its part, vitamin K2 is much more active than vitamin K1.  K2 activates brain proteins that promote the development, survival and function as electrical conductors of neurons.

Vitamin K2 prevents excess calcium from being deposited in heart valves, large arteries, and other places in the body.  Instead, vitamin K2 directs calcium to the bones, teeth and nails – where it is needed. Vitamin K2 is also essential for the coagulation processes necessary for wound healing.

Creatine Monohydrate : Strength, energy, fat loss (up to 1% or 2%) when weight training are properties for which creatine is known.  It turns out that creatine can drive more water into the muscles, providing them with more energy for performance.  Another benefit is that creatine alleviates the weakness you feel the next day due to lack of sleep by helping you stay focused.

The human brain has the ATP phosphocreatine system, involved in the relationship between neurons and glial cells.  Here, this phosphocreatine system helps you regulate mood, produce dopamine and improve symptoms of depression. 

Spirulina: intestinal health is one of the benefits conferred by spirulina since, according to a study in laboratory animals, it can help preserve intestinal function during aging.  Many characteristics corresponding to older people are beginning to be detected in people who spend long hours sitting at a desk and/or lead a sedentary lifestyle.   Spirulina has prebiotic properties, meaning it provides food for healthy bacteria in the intestine.

Spirulina has an energizing effect, possibly due to its iodine content, it can help stimulate your metabolism and make your body more efficient at burning calories throughout the day.

In terms of mental health, it has been discovered that spirulina contains tryptophan, an amino acid that increases the serotonin hormone in the brain and can help prevent or control some mental disorders such as depression, anxiety, eating disorders, among others.

Turmeric: Curcumin, a polyphenol derived from turmeric, has been shown to reverse harmful brain changes induced by chronic stress, according to a study published by the U.S. National Library of Medicine. Curcumin also stimulates the formation of new brain cells and their connections, two processes that may prevent or mitigate symptoms of depression.

Curcumin also has antioxidant and anti-inflammatory properties.  Rich in phytonutrients, turmeric helps the body neutralize free radicals from pollution, as well as UVB rays, protecting cells from oxidative damage.

Furthermore, turmeric may help control metabolic syndrome, which is a set of specific risk factors for cardiovascular disease (abdominal obesity, hypertension, high fasting glucose, high triglyceride levels, and low good cholesterol). Metabolic syndrome greatly increases the risk of developing diabetes, heart disease, stroke, or all three.

 

Other areas where turmeric can have a positive effect are in terms of inflammation, degenerative eye diseases and post-exercise pain or the other extreme: muscle aches after long hours of desk work. ( study )

Cocoa Flavonols: According to an article in Harvard Health Magazine, cocoa flavonols have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots and fight cell damage.

From laboratory studies with animals, we know that flavonols facilitate the connections and survival of brain cells, and protect them from toxins or the negative effects of inflammation.

Astaxanthin:  It is a natural pigment that comes mainly from the algae haematococcus pluvialis.  It provides benefits at the brain level and its neuroprotective properties may be a consequence of its ability to reduce oxidative stress and inflammation.

Supplementing with Astaxanthin along with its topical application has been shown to reduce the appearance of wrinkles, spots, as well as improve skin texture and moisture.

At the ocular level, Astaxanthin helps protect retinal cells from oxidative damage and also reduce symptoms of eye fatigue when supplemented with other nutrients such as lutein, cyanidin-3-glucoside, and DHA. ( study )

In terms of cognitive function, several studies show that Astaxanthin exerts a neuroprotective effect because it is specifically absorbed into the blood and can cross the blood-brain barrier in laboratory tests with animals, suggesting its effectiveness in preventing various disorders caused by reactive oxygen species in brain nerve cells. Therefore, Astaxanthin could act effectively against cognitive decline.

Medicinal mushrooms, in this particular case, Cordyceps :  The main components of cordyceps have a wide range of medicinal actions in humans, including:

Regulation of blood glucose

Improve blood flow and consequently promote heart health

Improve kidney function

Stimulate energy production (ATP)

Reduce fatigue

Cordyceps also stimulates the enzyme 5-Adenosine Monophosphate-Activated Protein Kinase or 5-AMPK which helps boost muscle recovery and fat metabolism.

 

Electrolytes (potassium, magnesium ): Even if you are not exercising and sweating profusely, your body needs to maintain a proper balance of electrolytes.  What often happens is that ready-made meals that are purchased contain high concentrations of sodium, which after being consumed and spending many hours working at a desk, some people experience fluid retention, especially in the legs.

Under these circumstances, it is advisable to consume foods rich in potassium to balance the proportion of sodium and potassium in cells.

Magnesium, for its part, plays important roles in the body, such as supporting muscle and nerve function, as well as energy production.

Low magnesium levels usually do not cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.

In general, you would not need to supplement with magnesium if your diet contains nuts, seeds, legumes, leafy green vegetables, milk, and yogurt. Even water (tap, mineral, or bottled) can provide magnesium.

Taking supplements will never replace a healthy and balanced diet.  My suggestion to you is that as much as you can, try to eat as healthily as possible and only use supplements that truly cover deficiencies in your diet.