Supplements can assist in the growth and repair of muscles and joints. Supplements such as creatine, fish oil and glutamine are naturally occurring and have demonstrated benefits in increasing energy production, decreasing blood pressure and strengthening the immune system. These supplements are especially important during exercise and training as the body tends to need more to recover appropriately.
Creatine
According to the University of Maryland Medical Center, or UMM, creatine is an amino acid created in your liver, pancreas and kidneys; it is also found in food such as beef and salmon. After being broken down, creatine is stored in the muscles and used during short, explosive energy bursts, such as sprinting or weight training. The UMM also reports that creatine increases energy production, lean muscle mass and strength. Creatine supplementation may also lower risk of heart disease as well as maintain muscle mass and strength of those suffering from muscular dystrophy or Parkinson's disease.
Fish Oil
Fish oil, also known as omega 3 fatty acids, is used as a supplement and has many health benefits. According to MedLine Plus, fish oil lowers blood pressure and promotes heart health. Fish oil has also demonstrated to be effective in preventing stroke, slowing osteoporosis, improving symptoms of bipolar disorder and lower the risk of developing age-related macular degeneration. Fish oil is also an antioxidant that prevents free radicals from causing harm to the body, including preventing premature aging, certain cancers and lowering the toxins in the blood.
Glutamine
Glutamine is another naturally occurring amino acid found in the body. According to the UMM, your body generally produces enough glutamine to meet your needs, but may need more during heavy periods of exercise. Supplementing with glutamine has been shown to be effective in healing wounds, treating symptoms of Crohn's disease, and maintaining the weight of people with cancer or HIV. Athletes tend to supplement with glutamine to prevent infection or illness, especially while training for prolong periods.
Sources of Creatine, Fish Oil and Glutamine
While most of the creatine found in our bodies occurs naturally, food sources include tuna, salmon, herring, beef and wild game. According to the UMM, adults can consume 2 to 5 grams of creatine daily. Food sources of fish oil include tuna, salmon, herring, anchovies, sardines and trout. MedLine Plus recommends consuming 4 grams per day. Glutamine is found in lean meats, dairy products and green leafy vegetables. The UMM recommends consuming at least 500 mg of glutamine three times a day. Creatine, fish oil and glutamine, when not available from food, are also available in capsules, powders and tablets.
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