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When it comes to getting fit and improving heath, nutrition is king. No matter how motivated we are, no matter how effective our training program is, and no matter how much knowledge we acquire, unless we are eating properly we will never achieve our goals. For a long time, , eating properly was simply a matter of relying on foods that came from the ground or that had been killed.

Today, most of the food  we eat is intensively harvested under nutrient-deficient conditions. As a result, foods  straight from the soil contain far fewer  nutrients than they used to. When we combine this fact with the knowledge that there are certain nutrients  our body cannot manufacture and are required in the foods we eat, it becomes clear that supplementation is a necessary part of a complete nutritional plan.

The supplementary requirements of women and men differ. According to dietitian Keri Glassman, women need to be thinking of “bones, babies and bellies” when it come to supplementation. Supplementing to enhance bone density will help ward off osteoporosis. Boosting the body’s stores of folate will improve fertility. And supplementing to help control belly fat will help you ward off cardiovascular illness. Here, then, are the top 5 supplements to achieve those goals.

Fish Oil & Flax Oil

Essential fatty acids (Omega-3 and Omega-6) can do wonders for our bodies. They are essential for strong bones, absorption of fat-soluble vitamins, energy production, healthy skin texture, and fat burning. Because essential fatty acids are so important for optimal health, it makes sense to take a supplement to ensure that you’re getting enough of them. Fish oil supplements are a popular supplement for this, and are usually derived from mackerel, herring and tuna. You should take  1.52.0 grams each day.