My essential food supplements for health

My essential food supplements health

 My list of essential food supplements for health is aimed at achieving a focused brain and a stronger and healthier body. A very important aspect of a well-lived life ( read this how to live to be 100) is naturally occurring food.  My list of food supplements is aimed at achieving a focused brain, better-functioning guts, and stronger body – the right mix essential for happiness.

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Omega-3 Cod liver oil food Supplement

Omega-3 food supplement is a rich source of Vitamin A, D, and Omega-3 fatty acids. This may be the most important supplement for your brain; it is also referred to as brain food. It helps in memory, language, creativity, judgment, emotion, and attention. I also spice up the quality time in the sheets. One pill a day should be enough.

Multivitamins food supplements

One pill a day of Multivitamins, alone can improve memory and brain function by protecting the brain from degenerative disease. Multivitamins must include calcium, vitamin D, dietary fiber, and potassium.

Vitamin B-12 separately

Just taking Vitamin B-12, improves your mood and energy levels. Its deficiency results in chronic tiredness, low moods, and feeling of being run down. The normal requirement is 2.4 micrograms per day.

It is naturally found in liver, fish (tuna, Trout), lamb, beef, veal, and dairy products like yogurt milk, and cheese. In supplement form, you can take 500 micrograms in the morning and in the evening.

Vitamin D food supplement

Vitamin D is not mostly found in Multivitamins and people can easily miss out on these nutrients. It is a mistake to think Vitamin D deficiency only occurs in low sunlight climates, because people in high Sunlight geographical regions cover up so much, it affects Vitamin building naturally.

Then, Vitamin D can improve memory, mood, and problem-solving ability – all related to the brain. Deficiency can result in reduced bone health, diabetes, metabolic syndrome, multiple sclerosis, and risk of cancer.

Food rich in vitamin D includes fatty fish (tuna, salmon), beef liver, cheese, and egg yolks.

Olive Oil

Olive oil is rich in monounsaturated fatty acids. Populations from those regions, that use olive oil abundantly, have longer life expediencies and lower risks of heart disease, high blood pressure, and stroke.

Warm Lemon water

Simple Warm Lemon water immediately after waking up is an excellent way to kick start the body’s detoxification process and keeping the bowel squeaky clean. Lemons are rich sources of calcium, potassium, vitamin C, and pectin fiber.


Cinnamon has high Anti-inflammatory and Antioxidant Properties.

It protects the Heart, fights diabetes, arrests cognitive decline & protects brain function, reduces cancer Risk fights infections and viruses, protects dental Health & Freshness.

Turmeric and Cur-cumin food supplement

Turmeric with its cur-cumin content helps fight inflammation, protects the heart, helps in arthritis, boosts the brain by increasing the growth of new neurons, fights diabetes, heart diseases, and cancer.

Even though Turmeric and Cur-cumin are condiments, they are spices with a bang.


Ginseng helps boost energy, lower blood sugar and cholesterol, reduce stress, controls diabetes, and improves sexual dysfunction in men. That’s why it sells like hot cake in developing countries.


Magnesium affects over 600 biological functions. Without enough intakes, you would feel tired and stressed. It’s not easy to obtain from a normal diet. Symptoms of fewer intakes would be reduced focus, sleeplessness, and cramps at night. The right dose is 100 milligrams per day.

Food high in magnesium includes dark leafy greens, seeds, beans, whole grains, nuts, yogurt, banana to name a few.


Probiotics are live good bacteria, the kind found in our intestines. These help in gut health and enhance the immune system. A bad gut means weakness. If you’re not getting probiotics through yogurt and un-fermented milk, then it’s best to take one capsule before bed.

Ginko Biloba

Ginkgo Biloba is a kind of antioxidant that improves blood circulation that could help brain cells from damage. 240 to 360 milligrams a day is recommended.

Whey Proteins

Whey protein contains a huge range of essential amino acids, which are absorbed quickly, and may not be found in a natural diet. It can help increase strength, gain muscle mass and lose body fat.

It is typically recommended for replenishing tired muscles. At least 32 grams of Protein are essential for the day. One egg contains 8 gms. If the quality of proteins in eggs,  meat, almonds, and pulses is not good, then whey protein makes sense.

Who wouldn’t want to look like an athlete?

Frequently asked questions on Food Supplements

Where to get Food Supplements in Pakistan?

Food Supplements in Pakistan can be gotten from stores and food supplement companies that have good reviews like

Are food supplements for men and women different?

Food supplements for men are the same as for women with the addition of CoQ10 for blood pressure and joint pain.

What are food supplments in Urdu called?

The Food Supplement translation in Urdu and definition is “Izafi Zameema”.

What are the side effects of using food supplements?

Side effects of supplements appear, if not used in moderation, these are:

  • High blood pressure
  • Constipation
  • liver damage
  • kidney damage
  • Agitation.

Price of food supplements

Price list of Bodybuilding supplements can be found here.

What are good food supplements for kids?

Food supplements of kids are

  • Vitamin A,
  • Vitamin B,
  • Calcium, and
  • Iron,

but it doesn’t beat

  • real fruits,
  • greens,
  • dairy products, and
  • whole grains.

Do I need to consult a professional nutritionist on food supplements?

It is always better to join a food supplement program run by professionals, whether it is for gaining weight or losing weight.

Can I try food supplements from Egg instead of the real thing?

Food supplements from egg yolk are plentiful, especially if you don’t want to consume the calories from the egg white. 

Which form do food supplements come in ?

Most Food supplements come in capsules, powder, and even drinks. fo

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