What are the best vitamins and supplements to look for in a protein shake?

What are the best vitamins and supplements to look for in a protein shake?

Using a meal replacement shake or protein shake can be a convenient option when you are not able to eat a meal/snack. And skipping a meal altogether may end up leading to fatigue, excessive hunger and overeating later. So how do you ensure the shake you choose is going to be an adequate replacement for the nutrients you would obtain through food?

First, we look at the essential nutrients for good health. The Australian Department of Health joined up with the Australian National Health and Medical Research Council to define the most important nutrients for health along with the amounts that most people will need for good health. These are called Recommended Dietary Intakes (RDI) and they are ‘the levels of intake of essential nutrients considered, in the judgement of the NHMRC, on the basis of available scientific knowledge, to be adequate to meet the known nutritional needs of practically all healthy people”. They also incorporate generous factors to accommodate variations in absorption and metabolism. It is important to note that they are designed for a ‘group’ or population and individuals may have different requirements based on their health and lifestyles.

Why vitamins are good for your body?

Recommended levels of nutrients are the amount needed to avoid a deficiency. In Australia today, nutritional deficiencies are relatively uncommon due to the abundance and access to a wide range of fresh and nutritious foods. There is also significant research that shows that a nutritious diet rich in vitamins and minerals can also reduce your risk of chronic disease. A chronic disease is a long-lasting health condition that typically lasts for more than a year and requires ongoing medical input and monitoring. Examples of chronic conditions include diabetes, asthma, arthritis, heart disease, etc.

Nutrients that have been linked to chronic diseases include antioxidant vitamins such as Vitamin C and Vitamin E, as well as selenium, folate, omega-3, and dietary fibre. 

What are the benefits and of these nutrients.

Vitamin C or Ascorbic acid

• It is important for immune system function and is a powerful antioxidant.
• It is needed to make collagen—important for healthy skin.
• According to various studies, vitamin C may be effective in reducing the duration of a cold, but it does not seem to reduce the frequency of colds.
• The antioxidant properties are thought to play a protective role in Alzheimer’s disease
• There isn’t an official safe upper limit for Vitamin C but general recommendations are 1000mg/day.

Vitamin E

• A powerful antioxidant that helps protect cells from damage caused by free radicals This protection helps prevent oxidative stress, which is linked to various chronic diseases and ageing.
• The benefits of high doses have uncertain safety, and lower doses seem effective in boosting immunity in the elderly.
• Has a safe upper limit of 300mg per day from Australian national guidelines.

Selenium

• An essential mineral that is known for its anti-oxidant capabilities, it forms a part of some anti-oxidant enzymes that have protective effects. Taking more than needed, however, can cause oxidative damage and may be pro-diabetic.
• The potential role of selenium in cancer prevention has been assessed in humans. One study showed a reduction in mortality from oesophageal cancer with a supplemental mixture of selenium, vitamin E, and beta-carotene. Another study showed that high selenium intakes were protective against prostate cancer
• Selenium has a safe upper limit of 400mcg per day from Australian national guidelines.

Folate

Folic acid is a synthetic form of folate, an essential B vitamin. Folic acid reduces the risk of neural tube defects when used in early pregnancy, treats certain types of anaemia, and reduces levels of homocysteine, the latter of which may be linked to beneficial cardiovascular effects.

Omega-3

Fish oil is a source of omega-3 fatty acids. It reduces triglycerides but does not seem to affect the rate of cardiovascular events. It seems to reduce the symptoms of depression and improve some painful, inflammatory conditions.

Dietary fibre

Fibre is a type of carbohydrate that the body can’t digest. It comes in two forms: soluble fibre (which dissolves in water) and insoluble fibre (which doesn’t dissolve in water). Fruits, vegetables, and whole grains are good sources of fibre. Diets rich in these types of foods are associated with high levels of gut microbiome diversity and a lower risk of colorectal cancer.

Eating a varied and balanced diet rich in fruits, vegetables, wholegrains, lean proteins, and dairy products is the main way to meet all of your nutrition requirements. So, if you are regularly replacing a meal with a shake, it is important that it provides a balance of your essential nutrients to keep your body feeling great.