As personal trainers we get asked a lot what supplements are the best, or we’ll be asked if a certain supplement is good or not. Today I’m going to share my opinion and recommendations on which supplements are worthwhile and which ones aren’t.
Supplements Should Do Just That
The supplement industry is a multi-billion dollar business. Most supplements don’t work and will be a waste of your money. There are some supplements that show compelling evidence in making a positive difference.
Above all, it’s important to realize that supplements should be the garnish of solid food choices! Too many people believe that if they take a supplement it will magically fix everything.
You can’t out-train a bad diet. Likewise, you can’t expect supplements to overcome poor food choices. They should enhance, not replace nutrition!
Many, to most, supplements are unnecessary if you eat a solid diet with good protein, whole grains, and fruits/veggies.
Top 4 Supplements
Creatine
Creatine is the MOST researched supplement out there. It’s also the most impressive because of all the studies done on it, this one works!
What does it do?
Creatine became popular with bodybuilders because it helps aid in muscle growth. However, not just bodybuilders benefit from it. If you are over 50, check out these impressive benefits from creatine supplementation:
- Helps you recover more quickly from workouts
- Aids in fighting off sarcopenia (the age-related loss of muscle and strength), especially when paired with resistance training
- Helps reduce risk of muscle cramping
- Increases tolerance of exercise in heat
- Improves power output, speed, and muscular endurance.
- Creatine also offers some neuroprotection to the brain and spinal cord.
- Creatine has also been shown to help with depression, and mood regulation.
If you want to age well, this is definitely one you should be taking consistently.
5 grams daily is often enough.
Fish Oil
Fish oil supplements are high in omega fatty acids, particularly omega 3s, and 6s. Getting more omega 3s into your diet helps support brain and heart health and function.
Emerging research is showing omega 3s may be more important that 6s.
If you eat small-type fish most days a week, you most likely won’t need to supplement. If you only eat fish a couple times a week and the fish is a larger fish, think about supplementation.
Probiotics
Probiotics are good bacteria found in your GI tract. Highly processed foods, antibiotics, and other drugs kill off these healthy guys.
Your gut is home to your immune system, and mood regulation, and is often called your second brain.
When you eat a diet rich in whole foods, fruits and veggies, this creates a good environment for the probiotics to live and thrive in.
There have been studies linking brain development in children and probiotics.
So take care of your immune system, your gut, and your brain with this supplement.
Protein
Most people believe they get enough protein but are actually woefully deficient.
Especially for older adults, your ability to absorb protein decreases as you age. Couple that with the rapid muscle loss you experience getting enough protein is critical. Often supplementing with a protein bar or shake can be just the ticket to optimize your health.
Protein is needed in every. Single. Cell in your body! Not just muscles. If you want to improve your life and function, increase your protein intake.
Note: many products boast to be ‘high in protein’. All that means is it’s high compared to something else, it doesn’t mean it’s actually high.
A good measure I recommend is to look at the total calories per serving and the grams of protein. The protein should be 10% or higher of the total calories.
Conclusion
At the time of this writing, these are the supplements that show the biggest benefits for our personal training clientele according to research.
There are several other supplements that show some promise, but is still too soon for me to jump on the bandwagon.