The Best Supplements to Take in the Evening

Person holding assorted capsules and pills

No matter how hard we try to stick to a healthy lifestyle and diet, we still don’t get all the nutrients needed by our bodies. Because of this, some experts recommend the use of supplements.

Dietary supplements aim to address certain issues like nutritional gap, nutrient deficiencies, and post-workout recovery. So, if you’re considering to take dietary supplements, read on.

Discover if supplementation is for you, how it can benefit your health and the best evening supplements that can help give you a good night’s rest.

How Can Supplements Benefit Your Health?

A dietary supplement may come as a pill, liquid, tablet, capsule or powder that is taken by mouth to complete or enhance one’s nutritional intake.

Since we don’t always get all our nutrient requirements from the foods that we consume every day, some experts advise taking dietary supplements with food.

Here are some of the reasons why you should consider adding them to your regular nutrition:

Nutritional Gap

Majority of people don’t get the recommended daily allowance of essential nutrients from foods alone. Many of us fail to meet the ideal nutrient intake due to several factors such as poor appetite and diet restrictions.

Dietary supplements aim to bridge this nutritional gap so our bodies can get the right balance of nutrients.

Aside from boosting your diet’s nutrient density, it also helps you to achieve the ideal amounts of vitamins and minerals that you need depending on your dietary requirements.

Nutrient Absorption

Some people are suffering from malabsorption, a condition wherein the small intestine finds it difficult to break down and absorb the nutrients from the foods you consume into your bloodstream.

Some of the possible causes of malabsorption include:

  • Damaged intestine from inflammation, surgery, infection or trauma

  • Extended use of antibiotics

  • Lactose intolerance

  • Parasitic diseases

  • Radiation therapy

  • Congenital defects

  • Certain health conditions like Chron’s disease and cystic fibrosis

  • Certain medications such as tetracycline and cholestyramine.

Our risk of experiencing malabsorption also increases as we age because our bodies’ ability to break down and absorb nutrients dwindles.

Luckily, supplementation can help address this concern. Taking enzyme supplements, for example, can help boost nutrient absorption, and offer other benefits such as improved digestion, and relief for bloating and occasional gas.

Antioxidant Powers

Supplements also help to fight the adverse effects of harmful chemicals and toxins possibly contained in the foods that we eat.

Certain pesticides and herbicides are being used in agriculture, specifically in the cultivation of some food. Other factors such as contaminated water supply and environmental pollution increase our need for nutrients.

The good news is, we can also take antioxidant supplements to combat free radical damage, which can lead to several health problems like inflammatory and cardiovascular diseases, and even cancer.

Post-Workout Recovery

Ever wondered why protein shakes are so popular among athletes and gym buffs? It’s because it helps to repair torn muscles from an intense physical workout.

Post-workout supplements also help to replenish lost nutrients and decreased energy due to a sweaty fitness session. Put simply, supplementation is necessary for post-workout recovery.

Health

Dietary supplements may help promote your overall health and wellness. Aside from boosting your nutrient intake, supplements also help to boost your immunity, which is key to staying healthy.

Some supplements were also found to assist in reducing the risk of health issues like high cholesterol.

Best Evening Supplements to Take

Plant-Based Protein

As its name suggests, plant-based protein is any protein derived from a plant source.

The best plant-based foods are not only rich sources of protein but other key nutrients as well. They also often come with fewer calories compared with animal products.

Some of the nutritious plant-based foods that contain high amounts of protein include:

  • Spirulina (39 grams per serving)

  • Lentils (18 grams per cup)

  • Oatmeal (14 grams per cup)

  • Hemp seeds (9 grams per serving)

  • Quinoa (8 grams of protein per serving)

These plant-based sources not only help to increase your protein intake but also do the following:

  1. Promote weight loss

  2. Increase muscle mass and strength

  3. Strengthen bones

  4. Boost metabolism and fat burning

  5. Lower blood pressure

  6. Speed up injury recovery

  7. Induce sleep

Adding more plant-based, protein-rich foods to your regular nutrition is definitely a smart decision. But if you’re looking for a more convenient option that offers the same benefits, you can use plant-based protein powder.

Many health-conscious individuals and fitness enthusiasts opt to supplement with plant-based protein powder to improve their protein consumption and savor these incredible benefits.

Even better, some protein powders combine multiple protein-rich sources, helping to boost your nutrient intake further and improve your health.

Sun Warrior protein powder

This protein powder, for example, combines the individual benefits of the pea, hempseed, and goji berries into one nutrient-packed blend. Coconut is also added to this dynamic fusion, allowing you to enjoy the benefits of:

  • Complete amino acid profile, rich in arginine, leucine, and lysine

  • Branched-chain amino acids

  • Medium chain triglycerides

Protein powders are one of the best supplements you can take in the evening. Several studies show that protein consumed before bed offers the following perks:

  1. It increases muscle growth, especially in older men who exercise at night

  2. It also boosts muscle protein synthesis in healthy older men

  3. It enhances post-exercise overnight recovery

  4. It improves skeletal muscle adaptive response to exercise training

  5. It increases muscle mass and strength gains

These research findings suggest that a mighty protein drink at night can be very beneficial, especially if you have an active lifestyle.

Magnesium

Magnesium is also an essential nutrient needed by the body for optimum health. It plays a crucial role in the proper functioning of hundreds of enzymes. Food sources that are rich in this important mineral include:

  • Green leafy veggies like kale and spinach

  • Fruits like avocado, banana, and raspberries

  • Nuts and seeds

  • Legumes

  • Whole grains

  • Fatty fish

Science reveals that the optimal intake of magnesium may also result in a number of health benefits. Several studies show that magnesium can:

  1. Promote bone health by improving calcium absorption

  2. Lower the risk of diabetes

  3. Improve heart health

  4. Relieve headaches and symptoms of PMS

  5. Reduce stress and anxiety

  6. Promote restful sleep

Eating magnesium-rich foods can help you reap these incredible health rewards. Adding them to your plate every day, however, may not be as simple as it looks.

If you think you’re not getting enough magnesium in your diet, you can consider taking magnesium supplements.

Bio Schwartz Magnesium bisglycinate supplement

This magnesium supplement, for example, makes a great addition to your evening routine because it helps you to enjoy the benefits of magnesium, and comes with other special features:

  • Easy on the stomach without the laxative effect 

  • GMO-free and gluten-free

  • Also free of binders and other common allergens like soy, egg, corn, wheat, milk, shellfish, peanuts, and corn

You can consider adding this magnesium supplement in your evening routine to improve your nutrient intake and savor magnesium’s health and wellness rewards.

Probiotics

Probiotics are good bacteria that help to keep your gut healthy. They are known to help balance the friendly bacteria in your digestive system and offer other health benefits.

For example, one study found that probiotics can prevent antibiotic-associated diarrhea in pediatric populations.

Studies conducted on both animal and human subjects also revealed that probiotic supplements can help improve some mental health conditions including anxiety, depression, and memory problems.

Certain probiotic strains were also found to be beneficial in reducing the symptoms of some digestive disorders such as ulcerative colitis, irritable bowel syndrome.

Some also studies show that probiotics prevented the risk of severe necrotizing enterocolitis in premature infants by 50 percent.

Some of the probiotic-rich foods that you can add to your diet include yogurt, sauerkraut, kombucha, kefir, cottage cheese, miso, and tempeh.

If you can’t fit all these probiotic-rich foods in your regular diet, though, you can also take probiotic supplements.

RenewLife probiotic supplement

Quality probiotic supplements like this one are enriched with as much as 40 probiotic strains that help to promote digestive and immune health.

Enriched with 150 billion live probiotic cultures and free of gluten, this probiotic supplement helps to:

  • Relieve digestive upsets

  • Restore your body’s natural flora

You can take one capsule before going to bed to support the healthy balance of bacteria in your gut and savor the other incredible benefits that come with it.

Pointers to Keep in Mind When Taking Supplements

While supplements offer beneficial effects, it is essential to keep a few pointers in mind before adding dietary supplements to your regular routine:

See your physician first

The first essential step that you need to take is to seek the go signal of your healthcare provider. This is especially important if you have a certain medical condition or are taking specific drugs.

Some prescription medicines may interact with supplements. Also, supplementation may cause complications during surgery or when you have a certain health problem.

Take the proper dosage of supplements

Excessive intake of dietary supplements may also cause adverse health effects. For example, excessive dosage of magnesium supplements may be toxic.

So, it is essential to follow the daily dose recommended by the manufacturer or your physician. As in all things, too much doesn’t always mean healthy.

Eat more healthy foods and keep an active lifestyle

The best way to achieve optimum health is still by eating healthy foods such as fruits, vegetables, seeds, and nuts, keeping an active lifestyle, and taking adequate amounts of rest.

Even if you take various supplements every day and night, its purpose will be defeated if you won’t stick to healthy eating and lifestyle habits.

Remember that the goal of supplements is to boost your nutrient intake, and not replace whole nutritious foods from your diet.

Takeaway

The primary goal of nutrients is to boost your nutrient intake, especially if you are not eating enough nutritious foods every day.

It also has other beneficial effects like better nutrient absorption and faster muscle recovery post-workout. Keep in mind, though, that they should not be used as a substitute for whole foods.

Experts still believe that the best way to stay healthy is to eat nutrient-loaded foods, exercise regularly, and have a healthy sleep.

Also, remember to check with your health care provider first if supplementation is for you, especially if you have a health condition or are taking certain prescriptions.


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