Vitamines, Minerals & more

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The Importance of Vitamins, Minerals, Glucosamine, Omega-3 and BCAA Supplements

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Vitamins, minerals, glucosamine, Omega-3, and BCAAs (supplements) are essential for the body’s healthy functioning. They play a major role in maintaining healthy skin, muscles, bones, teeth, the immune system, optimizing energy levels, supporting mental health, good eyes vision, and many more functions.

In addition to a healthy diet, we use several indispensable supplements ourselves. Do you want to start your workouts energized and in good health? Discover in this blog everything about:

  • Why take supplements?
  • Special Multivitamin formula for active men and women
  • Vitamin D3
  • Calcium and Magnesium (and the ratio between them)
  • Glucosamine Chrondroitin
  • Omega-3 fatty acids (and the ratio with Omega-6)
  • BCAA

Don’t you know which supplements to take? And do you want to know why certain supplements are important to take extra in addition to a healthy diet? Or are you curious which supplements we use and why? Discover it in this blog!

Why take supplements?

The most important thing when it comes to health is a varied diet as a source of vitamins, minerals, proteins, carbohydrates, and fats. In addition, sufficient exercise and taking enough rest is important. However, in some cases, supplements can be very effective at filling deficiencies and improving performance.

Here are some reasons why you definitely should consider taking supplements:

  • Eating a balanced diet is harder than you think. In the current diet, there is an abundance of refined carbohydrates and saturated fatty acids.
  • Healthy food nowadays contains fewer vitamins and minerals. This is because the quality of food has deteriorated due to overproduction, fertilizers, pesticides, and preservatives. In addition, many fruits and vegetables have not been given the optimal growing time to build up all the vitamins and minerals.
  • A lack of sunlight.
  • Too much (chronic) physical and/or psychological stress. When stressed, the body needs more essential nutrients to function properly.

Below we will discuss the supplements that we use and recommend ourselves.

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Special Formula Multivitamin for men and women 

It is for almost everyone a good choice to take a multivitamin. However, never use this as your main source of vitamins, and make sure to take a high-quality multivitamin.

Alpha Men for the active man 

We use Alpha Men from Myprotein ourselves. This formula has been specially created for the unique nutritional needs of the active man and contains essential vitamins and minerals including:

  • B5 contributes to the reduction of fatigue.
  • Selenium contributes to the normal function of the immune system, thyroid function, and the protection of cells from oxidative stress.
  • Calcium contributes to a healthy metabolism, good muscle function, normal neurotransmission and is necessary for the maintenance of bones.
  • Biotin ensures a healthy metabolism and contributes to good psychological function.
  • Thiamine contributes to the proper functioning of the heart.
  • Zinc contributes to proper cognitive function and protein synthesis.
  • Vitamin B6 contributes to the reduction of fatigue, normal functioning of the nervous system, and normal protein and glycogen metabolism.
  • Copper contributes to a healthy metabolism, maintenance of connective tissue and contributes to the protection of cells against oxidative stress.
  • It also contains numerous nourishing, natural ingredients such as Korean ginseng, kelp powder, grape seed, and nettle leaf extract, and sea algae.
  • It contains many more micronutrients such as Vitamin A, B1, B2, B12, C, D3, E, K1, and magnesium.

Take a look at Alpha Men Multivitamin and the exact composition of the supplement.

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Active Women Multivitamin  

For women we recommend: Active Women from Myprotein. This formula has been specially created for the unique nutritional needs of the active woman and contains essential vitamins and minerals including:

  • Pantothenic acid helps against fatigue and contributes to good mental performance.
  • Thiamine contributes to the proper functioning of the heart.
  • Vitamin C protects cells from oxidative stress.
  • Calcium contributes to a healthy metabolism, good muscle function, normal neurotransmission and is necessary for the maintenance of bones.
  • Biotin ensures a healthy metabolism and contributes to good psychological function.
  • Korean ginseng contributes to the immune system, a feeling of energy and vitality, and physical and mental well-being.
  • The addition of the digestive enzymes amylase and lipase and nourishing plant extracts help you feel refreshed and full of energy.
  • It contains many more micronutrients such as B1, B2, B3, B5, D2, E, Potassium, Magnesium, Zinc, Iron, Folic Acid, Iodine, Selenium, and Chromium.

Take a look at the Active Women Multivitamin and the exact composition of the supplement.

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Highly recommended: Vitamin D3

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Vitamin D3 is a vitamin that most people should consider supplementing. We can only produce Vitamin D3 through sun exposure. Many people, therefore, have a vitamin D deficiency. The production of vitamin D3 also depends on your skin color and age. People with dark skin and people over the age of 50 produce less vitamin D3.

In any case, try to go outside with an uncovered head and hands (or more) for at least 15 minutes every day between 11 a.m. and 3 p.m. If you’re not able to do that, take extra vitamin D3. Please note: you can also take vitamin D2 supplements. However, D3 is the one the body can process better, so we recommend that one. Vitamin D3 also provides:

  • Proper functioning of the immune system.
  • Maintaining healthy bones.
  • Proper functioning of the muscles.

We ourselves use Vitamin D3 from Myprotein with 62.5mcg (1250% RI).

Glucosamine, chondroitin and MSM

These substances have one thing in common: they have a positive effect on the joints. They are endogenous substances that occur in joints and cartilage. It is difficult to get enough glucosamine because it is found in few foods (particularly in shellfish). The above substances absorb impacts on the joints and protect us when we move.

If you experience problems with a joint or want to support your body as optimally as possible, this Glucosamine Chondroitin from Myprotein can benefit and strengthen the joint tissue. Do you do a heavy or explosive sport such as Calisthenics or weightlifting? Then support your body with this supplement in combination with Omega-3.

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Calcium and Magnesium

Calcium and Magnesium are essential micronutrients involved in many important functions in the body such as metabolism, muscle function, and electrolyte balance. Below are the main benefits of Calcium and Magnesium in a row:


  • The main benefit: Strong bones.
  • Improves vitamin D absorption, blood pressure, and teeth.
  • Contributes to a healthy metabolism.
  • Reducing rickets and muscle cramps.
  • Sources: dairy products, salmon, green vegetables.


  • The main benefit: Brings peace and relaxation.
  • Improves energy levels, blood flow, and detoxification.
  • Contributes to a healthy metabolism.
  • Lowers diabetes, stress, anxiety, high blood pressure, and cramps.
  • Sources: spinach, broccoli, legumes, whole grains.

Important: Calcium and Magnesium Ratio

Did you know that calcium needs magnesium to be absorbed? For example, calcium without magnesium depletes magnesium, but magnesium without calcium can also deplete calcium and result in low blood pressure.

High consumption of dairy can be unfavorable for the magnesium balance because dairy contains a lot of calcium but little magnesium. Many athletes consume a lot of dairy products such as quark. A good ratio of calcium to magnesium in supplements is 2:1 or even better is 3:2 given the common occurrence of magnesium deficiencies.

We use the 2-in-1 Calcium & Magnesium from Myprotein for a daily supplement of these important minerals.

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Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fatty acids. Most people consume far too little of this fatty acid. Omega-3 gives good health effects such as:

  • Good blood pressure
  • Anti-inflammatory
  • Supports Mental Health
  • Reduces symptoms of anxiety and depression
  • Supports brain and visual functions
  • Lowers risk of cardiovascular disease

The first and most common Omega 3 acid is alpha-linolenic acid (ALA), this acid is found in vegetable fats, such as nuts (walnuts, almonds, cashew nuts) and seeds (hemp seed, linseed, pumpkin seed). ALZ cannot be produced by the body, so it must be obtained through food and supplements.

The second and most important Omega 3 acids are EPA and DHA, better known as fish oils. These are even better than the previous ones (ALA) because the body can absorb these acids directly without converting them. ALA, on the other hand, is absorbed into the body to form EPA and DHA, but this process is less efficient. EPA and DHA are found in oily fish such as salmon, mackerel, herring and are often obtained through Omega 3 supplements.

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Important: Omega-3 and Omega-6 Ratio

A good ratio between Omega-3 and Omega-6 is of great importance. Unfortunately, this ratio is disrupted by the current diet. Omega-6 fatty acids are mainly found in most vegetable oils, including rapeseed, sunflower, and palm oils. Almost all processed foods contain these oils.

When your Omega-3 intake is low, a high Omega-6 intake can be a problem. Omega-3 and Omega-6 compete in the body for enzyme production, when the Omega-6 intake is much higher, the body will use Omega-6 and not Omega-3, while Omega-3 gives the most benefits. This means that the Omega-3 and Omega-6 ratio is very important. Nowadays, most diets have ratios of 1:16, while research shows that a ratio of 1:1 to 1:4 is desirable.

So how do you achieve this? Eat fatty fish (every other day), and eat nuts and seeds (at least 30g) every day, preferably flaxseeds, chia seeds, hemp seeds, or walnuts. Ensure optimal Omega-3 intake with the help of Omega-3 supplements.

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How does BCAA work?

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BCAAs contain three essential amino acids: leucine, isoleucine, and valine. These occur naturally in protein and are needed to build and repair muscles. The body does not produce these amino acids itself and must therefore be obtained from food.

Every type of athlete (endurance sports, strength sports, etc.) benefits from a BCAA supplement. BCAAs are building blocks for your muscles. They help you build new muscles and protect you from losing muscle mass. When you exercise, your body can use BCAA stored in muscle as an energy source, which can lead to muscle loss. To prevent muscle loss, especially after your training, it is recommended to supplement BCAA.

How to use BCAA?

You can easily add BCAA to your shake. Take a small scoop 2 to 4 times a day for best results. We use the BCAA from Myprotein. You can choose from 15 different flavors. We use Natural BCAA so that we do not take unnecessary substances such as sweeteners. Mix it, for example, with your protein shake with banana and frozen fruit and you have a healthy shake without additives!

When to use BCAA?

You can use BCAA before, during, and after exercise:

  • Before and during: provide energy and protect against muscle breakdown.
  • After: Stimulate the effect on protein synthesis and support muscle building and recovery.

Do you train intensively on a regular basis? Then take your BCAA supplement in the morning to advance muscle-repairing processes. In this way, you achieve better results during your workouts in the long term!

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Which supplements will you support your body with?

We take the above vitamin and mineral supplements in addition to a healthy diet to achieve more results, to feel energetic, and to allow our body to function as optimally as possible.

We hope that this blog has given you more insight and that you now know better which supplements you can take to support your body in addition to a varied diet.

Do you want to order supplements? Then use this link and grab up to 50% OFF with code CALIFAM!

Do you have questions about supplements or nutrition? Feel free to mail to We have a lot of knowledge and experience about different products and are happy to help you.Vitamins and minerals supplements myprotein

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