Previously, we debunked the myth in the blog that there is an age limit to becoming more flexible. Furthermore, we came to the conclusion that staying consistent with stretching will boost our overall well-being, mood, and physical performance. Now, we bring you another exciting topic related to age, and flexibility training: supplements to support your flexibility and enhance performance.
Today, we are discussing the top 5 supplements that will support your flexibility goals by promoting muscle health, reducing inflammation, and supporting joint function. Ready to learn more? Let's get started!
The Importance of Supplements: Enhancing Our Health and Well-being
As we age, our bodies undergo natural changes that have an impact on our flexibility and mobility. This includes an increase in joint stiffness and a slower recovery rate from physical activities, and less effective flexibility training. Furthermore, the production of essential nutrients that support joint health, reduce inflammation, and promote muscle recovery decreases gradually over time. Take collagen, for example. Collagen is a crucial protein that plays a vital role in maintaining the strength and elasticity of connective tissues. These tissues connect muscles to bones and provide stability to our joints. If we do not maintain adequate collagen levels in the body, we will risk having less resilience and flexible tissues as we engage in physical exercise (not only flexibility training, but sports in general).
It is sad but true: age-related changes can present challenges in achieving flexibility and fitness goals, potentially increasing the risk of injury. Although by incorporating supplements into our routine, we can counteract these effects and enhance our ability to sustain a higher level of physical well-being.
So... which key nutrients are necessary for optimal joint and muscle health to enhance our flexibility and reduce the likelihood of injuries?
In the following lines, we introduce the top 5 essential supplements that you have to add to your diet in order to support your flexibility training. Note that supplements are not replacement of wholesome meals, but an addition to our diet.
5 Essential Supplements for Flexibility Training
1. Omega-3 Fatty Acids
Omega-3 fatty acids, commonly present in fish oil supplements, are well-known for their anti-inflammatory attributes. These compounds play a significant role in reducing joint stiffness and enhancing overall joint well-being. Regular consumption can also mitigate discomfort resulting from rigorous stretching routines. Nature Made offers a range of Fish Oil supplements in the market, and we like this brand for its dedication to maintaining purity and safety at the highest levels of quality and effectiveness.
Overall, when selecting Fish Oil supplements, we recommend you verify the sourcing of the product to guarantee sustainable and environmentally responsible practices from supplement producers.
Note: Individuals with a diet abundant in fish such as anchovies and salmon usually do not require Omega-3 fatty acid supplements.
2. Glucosamine, Chondroitin and MSM
Glucosamine and Chondroitin are natural compounds inherent in cartilage, and they are commonly combined to promote joint health and mitigate the strain often linked with rigorous training. Then, Methylsulfonylmethane (MSM) is a naturally transpiring sulfur compound present in various living organisms. Studies indicate that sulfur plays a pivotal role in collagen synthesis, thereby fostering the well-being and elasticity of these tissues. Moreover, consistent consumption of MSM can aid in preserving the shock-absorbing attributes of cartilage, thus diminishing the likelihood of its degeneration. Therefore, the three of them together will enhance the quality and function of cartilage, reduce its degeneration, and prevent injuries from flexibility training.
You can find supplements that contain separate doses of each of them. However, our preference is having the three components together, like the supplement by Nature Made with its triple action. In this way you will ensure you get enough levels of Glucosamine, Chondroitin and MSM in your body to support your flexibility and keep making progress without risking an injury.
3. Collagen
As previously stated, Collagen is a crucial protein essential for preserving the elasticity and strength of connective tissues such as tendons and ligaments. Incorporating collagen into your diet is key to promoting the resilience and flexibility of these tissues, thereby lowering the likelihood of injuries and improving overall performance. Additionally, collagen aids in the restoration and rejuvenation of injured tissues, accelerating the recovery time and enabling more sustained and productive training sessions.
Since years, collagen has been indispensable in our diet. Our preferred brand is a Spanish pharmaceutical company called Lavigor. Their Supra Plus collagen contains also Hyaluronic Acid, which acts as a lubricant for joints and help alleviate joint pain and swelling, between other properties. However, ordering their products can be challenging unless you are located in Spain. Vital Proteins offers Collagen Peptides with Hyaluronic Acid and Vitamin C is easier to purchase and has also positive reviews.
We strongly recommend that you add collagen to your diet as soon as possible, specially if you are above 30 and you wish to sustain a flexibility training and engage in an injury-free practice.
4. The fantastic 4: Magnesium, Calcium, Vitamin D3, Zinc
Magnesium, Calcium, Vitamin D3 and Zinc can be taken separately, or you can find a supplement that contains all of them, like Nature Made Bone Support tablets. In order to better understand how each of us helps our body, in the following lines we will delve deeper into their individual properties.
Firstly, Magnesium plays a vital role in muscle relaxation and recovery by aiding in the prevention of muscle cramps and spasms, while also supporting overall muscle function and reducing muscle fatigue. Secondly, Calcium is essential for the growth and upkeep of strong bones, which are crucial for providing a stable base for muscles and joints, thus enabling effective and safe flexibility training. Thirdly, Vitamin D3, on the other hand, aids in calcium absorption. Last but not least, Zinc is essential for protein synthesis and muscle repair. And the four of them together, they become the Fantastic 4 :)
As you can imagine, adequate levels of these nutrients will support our muscle strength and performance, and help our body repair any minor muscle tears. Especially after engaging in intense flexibility training sessions that involve deep stretching and muscle elongation, the body needs nutrients to aid in the recovery. Make sure you take a tablet every night, so your body can recover from the day during your sleep!
5. Turmeric and Curcumin
Consuming a diet abundant in anti-inflammatory nutrients is crucial not only for enhancing general well-being and avoiding chronic illnesses, but also for supporting long-term flexibility training. Within an anti-inflammatory diet, Turmeric plays a vital role thanks to its active component, curcumin, which boasts powerful anti-inflammatory and antioxidant attributes. Turmeric can alleviate muscle soreness and joint pain, allowing you to achieve deeper stretches and maintain poses for longer periods.
Turmeric is available as a supplement or can be utilized in its powdered form or as a root for culinary purposes. A popular choice is to drink the Golden Milk. We personally love incorporating turmeric powder into dishes such as soups, curries, and even desserts like the Golden Milk Raw Cheesecake.
Conclusion
Incorporating these supplements into your flexibility training routine can provide the support your body needs to achieve optimal performance and recovery, specially as you age. However, supplements alone will not fully do the trick. We need to have a balanced diet and a proper hydration routine to help us reach our flexibility goals more effectively and safely. For further insights into the Recovery & Wellness products featured in our training sessions, explore our Amazon page.
Happy bending!
xx, Zohar