Supplements for General Health and Fitness
Supplements are meant to do exactly as they are labelled, supplement a diet. The general view from the public on supplements is they should be magic pills and completely negate a bad diet and poor health habits. Unfortunately, this is not the case and when dramatic results aren’t achieved the supplement is cast off and labelled as ‘crap’.
Nutrition and exercise are the most important aspects of improving health and fitness, but supplements can be added to help the process. There are many supplements that can have specific performance benefits, but I just want to cover my top 6 supplements for anyone. I’ll dive into sports supplements another time. I’m not brand loyal and honestly I’m a little out of the game of knowing all the best brands, so be sure to find out what you are taking.
Multi-Vitamin/Multi-Mineral- Even if you are consuming the appropriate servings of fruits and vegetables every day (fist bump if you are!), you may be missing out on some key vitamins and minerals. Even things such as geography and climate can affect the nutrients available so adding a quality MV/MM may be a good idea. Processed foods are very low in vitamins and minerals, so eating more of a whole food diet and adding a MV/MM will help with immunity, recovery, mental health, and performance.
Fish Oil- Consider yourself lucky if you live in an area that has a supply of fresh fish, but the rest of the population should be supplementing with fish oil. Fish oil is comprised of the omega-3 fatty acids EPA and DHA. These fatty acids help maintain healthy cholesterol levels, reduce blood pressure, reduce inflammation, and are great for cognitive support. To reduce the levels of mercury take fish oil sourced from smaller fish like krill, anchovies, etc; avoid oils sourced from tuna and other large fish because they accumulate more mercury due to their longer life span. Liquid fish oil is a great option because it usually has 2-3 times the amount of EPA and DHA as pill forms. Take up to 3g a day of EPA and DHA unless otherwise directed by your doctor. Fish oil has a blood thinning effect, so consult your doctor is you are already taking medicine for your heart. From a muscle building perspective, improved bloodflow allows for greater training capacity, improved vascularity, and joint recovery.
Probiotics- not all bacteria is bad for the body, especially the bacteria in the digestive system. Probiotics are bacteria that help to break down food and convert into nutrients for the body to use. A diet high in artificial sweeteners, excessive grains, and alcohol can deplete probiotics and affect the digestive process, which is very important in immune health as well as mental health. Foods that are fermented like sauerkraut, kimchi, and kombucha as well as cultured yogurts contain probiotics. Supplementation can be helpful if those foods are not a part of your regular nutrition to help with digestion and immunity. Improved digestion will allow for better retention of protein and nutrients from food which will improve perfomance and muscle growth.
Fiber supplement/Psyllium Husk- as mentioned above, digestion is very important for immunity and mental health as well as training recovery. A diet that is high in fiber promotes healthy levels of probiotics in the digestive track, controls cholesterol levels, and curbs appetite. Most diets high in processed foods which are low in fiber so supplementing with a fiber product can help to make up for what the nutrition is lacking. Psyllium husk powder is a fiber supplement that can be added to protein shakes or other foods to increase the daily fiber intake and improve digestion. Pro Tip: Be aware that psyllium husk absorbs water so it will thicken what it’s added it to. This can be beneficial because it makes the shakes thicker and more filling.
Magnesium- this mineral is found mostly in leafy green vegetables and nuts and seeds. It plays a big roll in metabolism of food, fatty acid and protein synthesis, muscle function and transmission of nerve impulses. Magnesium is also helpful because it plays a role in muscle relaxion which improves sleep, the best method of recovery, without knocking you out like sleeping pills. You can take this supplement throughout the day, before workouts, or before bed depending on the effect desired most. Pro tip: Avoid magnesium oxide if you don’t want to experience a harsh digestive boost and gas.
Protein powder- protein from food will always be a better option than supplementing because food contains fiber and other nutrients and eating real food helps with satiety, but if a meal is not an option, then protein powders can be helpful. Protein has a thermogenic effect and boosts the formation of lean muscle mass which makes it a powerful tool in fat loss. Super shakes can be made by combining fruits, vegetables, essential fatty acids, and other supplements. This is a great option for people who struggle to get in a quality breakfast. Animal based protein shakes contain higher levels of branch chain amino acids so they will encourage more lean muscle growth, but plant based proteins are still a viable option and usually contain higher amounts of fiber. Pro Tip: If taking whey protein concentrate be aware of the level of cholesterol per serving. Whey isolates have little to no cholesterol, but are more costly so 30mg or less in a concentrate/isolate blend is a great place to start. Protein blends that include milk protein and casein are slower digesting than just whey and usually mix thicker in shakes so they are a great option for meal replacements over a whey only product.
***This is a compilation of general supplements that I take regularly. I am not a dietitian or medical profession so these statements are only for discussion purposes and not meant to treat or cure any illness or diseases. There are many other helpful supplements to deal with individual needs like inflammation, stress, training, recovery, but I will leave that up to you to research or speak to an educated professional.