If you have specific health concerns – i.e., maintaining healthy skin and hair, boosting your metabolism or re-energizing after a workout – here are key ingredients to help accomplish your goals.
A. Anti Aging
Vitamin
The most important nutrients for healthy skin, hair and nails are vitamin C and copper, for collagen production; alpha lipoic acid, to help vitamins C and E work more effectively; biotin, a coenzyme that works with B vitamins for hair and nails; and vitamin A, to help skin cells differentiate. Most multivitamins contain these elements.
If you take a multiple as well as a “beauty vitamin” like Glisodin Skin Nutrients, you maybe getting too much of a good thing. Certain fat-soluble vitamins, including A, D, E and K, should not be taken in megadoses. “They can build up in your system and lead to toxicity as they are not excreted by the kidneys,” says Fishman. If you want to target beauty benefits with these vitamins, be sure not to go above the RDA (recommended daily allotment).
Resveratrol
A potent antioxidant, resveratrol has been shown to reduce the rate of aging in roundworms, fruit flies and yeast, according to study published in The Journal of Clinical Endocrinology & Metabolism. Resveratrol affects a gene associated with longevity and reduces inflammation in humans that can lead to heart disease, stroke and type 2 diabetes. Inflammation is the body’s natural response to injury and stress; chronic inflammation occurs when the process goes wrong and targets healthy tissue. “Decreasing inflammation is absolutely essential for long-term health and healthy skin,” says Fishman. “The chemicals of inflammation lead to the destruction of collagen and elastin in the skin, which contribute to aging’.
Resveratrol is found naturally in tomatoes, cantaloupes and, most notably, in the skin of red grapes – yes, that means red wine. So drink up! If you’re not a wine drinker, look to a supplement. Our sources liked Reserveage, which is extracted from organic red grape skins.
One thing you can take a pass on is collagen-infused food and drink. Popular in Asia and becoming popular here, these claim to tighten connective tissue, but our experts don’t see it. “Collagen is a very large molecule that does not get into tissues easily,” says Fishman. “That’s why you cannot just put collagen on skin and expect it to penetrate, and that is why the first filler was injectable collagen. There is no good science to back up drinking collagen for better skin health.”
B. Metabolism, weight loss and digestion
Whether you suffer from workout fatigue, uneven digestion or just need a pick-me-up at slump time, supplements and energy drinks can help. Powdered drinks like Healthy To Go’s Acai Natural Energy Boost and Trim Energy (which you mix with water) have an indirect benefit as well – they get you drinking eight to 16 additional ounces of water each day, which is good for overall health and fills you up. But remember: Energy drinks and powders are often loaded with artificial sweeteners, sugars, preservatives and filler, so read the label carefully to avoid those ingredients.
Vitamin B
“B vitamins are needed to metabolize fats, carbs and protein, and they also help the body deal with stress,” says Schapiro. “B3 [niacin] supports fat metabolism, B5 [pantothenic acid] supports conversion of nutrients and foods to energy production and B12 improves energy levels.” Get your Bs in a multivitamin or in popular, sugar-free drinks like Zipfizz. Mixed with water, this supplement also has circulation boosters like ginger, green tea and ginseng and is fortified with vitamin B12, known to support energy, boost metabolism and promote weight loss.
Tea Extracts
Common ingredients that target weight loss include yerba mate, a natural stimulant: green tea extract, which contains caffeine: and EGCG, a metabolism booster that burns fat. Green tea can also raise thermogenesis, which allows the body to burn more calories and boost energy levels. Bonus: These powders may also contain chromium, a mineral that promotes a healthy metabolism, along with fiber powders to fill you up. You can buy powdered green tea at health food stores – Green Breeze powdered tea is a good one – and mix it in water: another option is Fruitein Revitalizing Green Foods Shake, which contains other green ingredients including barley grass and spinach.
Probiotics
“Probiotics are microorganisms such as bacteria or yeast that are believed to improve health, especially the digestive system and the immune system,” says Fishman.
They work by balancing out the good bacteria in the digestive system. “If we do not have enough ‘good’ bacteria in our digestive system,” says Fishman, “our nearby immune cells get revved up, which can lead to inflammation in other parts of the body: ‘ You can get probiotics in non-processed yogurt, but you’d need to eat at least six cups a day to equal the benefits in a probiotic capsule. She recommends a daily dose of Culturelle – it contains Lactobacillus GG, the most studied for skin problems.
C. Energy
Electrolytes
Those of us who grew up on Gatorade remember slugging back the brightly colored drink after an athletic event and feeling an almost instant surge of replenishment. When you sweat, you lose electrolytes (magnesium, potassium), which are important for muscle function. If you exercise for more than 60 to 90 minutes, you need to rehydrate and replace your electrolytes. Electrolytes, as well as the amino acids L-arginine and L-tyrosine, can help muscle recovery after a workout. Unless you’re in serious training (i.e., exercising for more than four hours at a time), you don’t need more than the electrolyte levels found in most sports drinks. Look for a combination that includes up to 80 grams of potassium, 45 grams of sodium and up to 25 milligrams of magnesium. We like Ultima Replenisher, which is sugarfree and has no artificial coloring. Coconut water is another healthy alternative – it’s loaded with potassium.
CoQ10
Although the body naturally forms antioxidant coenzyme Q10, production starts to decrease around 30 years old. Restoring CoQ10 is crucial to energy production and can reduce fatigue and boost performance for athletes. If you’re a serious athlete, supplement with CoQ10 and get your amino acids: if you’re not, check with your doctor to see if you need it.
Super Fruits
It’s confusing to distinguish between energy drinks for workouts and those that boost energy overall. Here’s the lowdown: “Pre- and post -workout, you need proteins, carbs and amino acids,” says Ackrill. “That’s different from the 4 p.m. slump in the office, when a lean snack will really help.” If you simply need the latter, go for a powdered super-fruit drink with acai, pomegranate or berries; two good ones are Amazing Grass Green Super-Food or Healthy To Go Extreme Berries.
