To Supplement or Not to Supplement...

Supplementation is one of the biggest and most controversial topics in the fitness industry. It is full of a plethora of information and misinformation, it is relatively unregulated and there are tons of marketing that goes into companies' advertising to get you to buy their products. As a consumer, it is important to keep this in mind and do your due diligence before purchasing and using any supplements. In this blog we will cover a few different topics in regard to supplements, including marketing, efficacy and other considerations to consider before taking supplements.

First off, the supplement industry is full of marketing strategies to entice consumers to buy their products. Supplement companies make a number of claims that stretch the truth in regard to what their products can actually do for you. Therefore, it is important to do your own research when it comes to specific active ingredients within the supplement you are considering purchasing. Many companies use buzzwords. Examples include “testosterone boosting” or “superfoods blend”. It is important to take any such claims with a grain of salt. The best rule of thumb when it comes to such claims is if something seems too good to be true, it probably is. That doesn’t necessarily mean that the supplement is not worth using or doesn’t serve some benefit, but any grandiose claims about what it can do for you are usually exaggerated for marketing purposes.

So, now that you are aware that many supplement companies greatly exaggerate when it comes to their products' effects, let’s talk about some of the most effective supplements. This list includes protein powders, creatine, multivitamins, fish oil, vitamin D, probiotics/prebiotics, iron and magnesium, to name a few.

Starting off with protein powders, this might be the most recognizable and used supplement of all. That is because most of the population consumes too little protein, especially if they regularly engage in resistance training and therefore have a higher need for protein intake than that of someone who doesn’t. Getting protein through a powder can be much more convenient for people and allow them to get an adequate amount of protein without having to eat it all through whole foods.

Creatine is another supplement that is widely utilized, although more in the weightlifting and bodybuilding community, due to its impact on increased strength, muscle size and power output. Although recent studies are showing it is likely beneficial for most people looking to optimize overall health and well-being, it has even shown a positive effect on cognitive ability due to its effect on the body’s energy systems.

Multivitamins are typically effective for people who aren’t getting enough of these nutrients through their diet, although it is always best to get as many nutrients as possible through real foods. An example of someone who may benefit from a multivitamin could be a vegan or vegetarian, because most foods high in B vitamins come from animal sources.

Fish Oil can provide Omega 3s, which is an essential fatty acid for the human body. They can help balance blood triglyceride levels (more HDL and less LDL). Most people in the western world don’t consume a lot of fatty fish in their diet, which is why fish oil often provides noticeable benefits.

Vitamin D is one of the most commonly deficient vitamins within people in the developed world. Therefore, people often experience a noticeable benefit when implementing it into their supplement routine. This is because most of the population works inside and doesn’t get enough sunlight on a regular basis. Vitamin D is essential for proper immune function, so it is very important to ensure you’re not deficient.

Probiotics and prebiotics in adequate amounts are essential for a healthy gut. Gut health has been shown to be one of the most important factors in overall health and well-being. Therefore, people deficient in either of these can experience drastic improvements in gut function and energy levels when properly supplemented. Fermented foods can also be a good source of probiotics.

Iron is commonly deficient in people who don’t consume much or any animal products. It is especially commonly deficient in women. Therefore, iron supplementation can have a big impact. Although iron supplementation is better than nothing, it is important to note that animal sources tend to be more bioavailable, meaning your body can more readily absorb the iron from these sources in comparison to supplement form.

Magnesium is the final supplement this blog will cover. Magnesium is one of the most commonly deficient electrolytes. It is essential for muscle and nerve function and actually can assist in getting better quality sleep. If you’re interested in supplementing with magnesium to improve sleep quality, it is typically best to use magnesium threonate, instead of other varieties.

At the end of the day, supplementation is a very small piece of the puzzle when it comes to optimizing health and well-being. Sleep, diet and exercise will typically make up 90+ percent of your results and success. Although for those who are deficient in any particular nutrient, supplementation can be a game changer. Just make sure not to obsess over it and give more importance to it in your health routine than it deserves.