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Defining the perfect combination of supplements is a key step in achieving your physical goals. Whether you are a beginner or an experienced athlete, these are the three essential supplements you should include in your supplementation program


Inside our cells, we have omega six and omega three fatty acids in proportionate amounts. However, our body is not able to generate these fatty acids on its own, so we must get them through nutrition.

Since the

usual Western diets have higher levels of omega-six fatty acids, the intake of supplements such as fish oil can help to compensate for this'ideal' ratio


omega-3 fatty acids provide a huge range of health benefits. In this way, they contribute to reducing the concentrations of triglycerides (a genus of fat) in the blood. Elevated triglyceride levels cause thickening of the artery walls (atherosclerosis), increasing the risk of stroke, heart attack, and cardiovascular disease. By helping the blood flow thrive, omega-3 fatty acids also optimize the supply of oxygen and nutrients to the body's tissues and cells, increasing physical performance and promoting healthy skin, hair and nails. Also, omega-3 fatty acids have anti-inflammatory properties that support tissue regeneration processes, help reduce joint pain and speed restoration


Scientific research has proven that these fatty acids increase concentration and memory skills, while promoting healthy levels of neurotransmitters. This suggests the potential of omega-3 fatty acids to help prevent Alzheimer's disease and age-related memory loss processes,


omega-3 fatty acids also support us when we are feeling depressed, as they have antidepressant properties that help monitor depression symptoms, as well as promote healthy mood and support the production/regulation of emotion-related hormones.




predecessors of the D-type fat-soluble vitamin synthesis (also known as the"vitamin of the sun") can be obtained from animal and vegetable sources. However, these predecessors are only transformed into the active form of the fat-soluble vitamin D if the body is sufficiently exposed to ultraviolet radiation (a suitable daily dose of sunlight must be perceived).


this reason, supplementation is a valuable aid in ensuring that we meet our daily needs for fat-soluble vitamin D, especially if we live in cold places or areas with less incidence of sunlight

, and

vitamin D is famous for its role in absorbing calcium and phosphorus, thus supporting strong, healthy bones and thus reducing the risk of developing osteoporosis.


addition to this, this vitamin helps to increase muscle power and strength, as well as the body's functional capacities,


the immune system also benefits from the consumption of fat-soluble vitamin D. Thanks to its antioxidant properties, fat-soluble vitamin D helps to cancel free radicals and strengthen the antioxidants present in the body. Finally, the fat-soluble vitamin D is considered a neuroprotective agent that promotes brain health and prevents a high number of neurodegenerative disorders


This protein is naturally generated in the human body from the amino acids arginine, glycine and methionine.

Creatine is essential in the process of energy production


creatine. how does it work and for what purpose?

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