If you work in the health and fitness industry or simply maintain a fit and healthy appearance, you’ve likely encountered the common question: “What supplement should I take to achieve my [insert goal]?” Many seek a quick fix, hoping a single pill or powder is the answer. Unfortunately, there are misleading voices that perpetuate this belief. It’s time to address this issue and provide clarity.
Throughout my experience, I have guided countless individuals through the principles I will share with you. This is my straightforward and intelligent approach to effective supplementation. I will present six steps to help you maximize the benefits of the supplements you choose, followed by my six recommendations for a supplement starter kit.
The Importance of Multivitamins:
Why and How Much Why: While supplements cannot fully compensate for a poor diet or unhealthy lifestyle, they can support the optimal functioning of your body’s processes. These nutrients become particularly vital when your body is under stress due to intense training, dieting, growth periods, or immune system challenges.
A well-designed multivitamin should contain active ingredients that significantly increase the levels of biologically active forms of various vitamins and minerals, including:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin C
- B vitamins (B1, B2, B3, B5, B6, B12)
- Biotin
- Choline
- Folate
- Calcium
- Chloride
- Chromium
- Copper|
- Iodine
- Iron
- Magnesium
- Manganese
- Molybdenum
- Phosphorus
- Potassium
- Selenium
- Sodium
- Zinc
You may come across advice suggesting that certain vitamins or minerals should not be consumed together. For example, calcium can reduce iron absorption, and zinc can hinder the absorption of chromium and magnesium. However, such claims are often marketing-driven attempts to justify the exclusion of certain ingredients that take up significant space in a supplement.
In reality, there are numerous examples in which competition can affect nutrient absorption. Calcium, for instance, increases the absorption of vitamin B12, while zinc enhances the absorption of selenium. Additionally, low zinc levels can hinder the absorption and utilization of vitamin A and folate and reduce the amount of vitamin E in the body.
These instances demonstrate that the human body has complex mechanisms wherein the levels of one vitamin or mineral affect the bioavailability of others. Therefore, a multivitamin is a reliable backup to support your diet but should not be relied upon as a cure-all.
Take half the recommended dosage with breakfast and the remaining half with another meal later in the day. Ideally, distribute a full day’s dosage across three or four servings. Be cautious when taking a high-potency multivitamin on an empty stomach, as it may lead to reduced nutrient absorption and potential nausea within 30 minutes of ingestion.
Multivitamins Avoid choosing generic store-brand multivitamins and instead use this guide to select the most suitable product for your needs and learn how to take it correctly.
The Importance of Vitamin D: Why and How Much
Many multivitamins lack adequate amounts of this essential nutrient, which experts now call a versatile steroid hormone rather than a vitamin. Vitamin D plays a significant role in overall health and vitality, and it is estimated that a large portion of the United States population is deficient in this nutrient.
Research suggests that consuming between 4,000 to 8,500 international units (IUs) of vitamin D daily can substantially and positively impact exercise performance. However, most multivitamins contain only 600 to 1000 IUs, if that.
Cholecalciferol, or vitamin D3, is the preferred form of this vitamin. Although ergocalciferol or vitamin D2 is cheaper, studies consistently show that it is significantly less effective than vitamin D3 in raising circulating levels of the active form of vitamin D (25-hydroxyvitamin D) in the blood.
Take 2,000 to 4,000 IUs of vitamin D with breakfast and another dose with a different meal later in the day. Since vitamin D is fat-soluble, taking it alone may be less effective. Additionally, even if you take a vitamin D supplement, spending time in the sunshine is still beneficial.
Vitamin D3 Vitamin D receives a lot of attention these days, but it’s crucial to ensure you select the right form of vitamin D and take it correctly. Here’s what you need to know!
The Importance of Protein Powder: Why and How Much
Protein is a vital nutrient that stimulates muscle protein synthesis, facilitating muscle repair and growth. It also improves insulin sensitivity, and blood glucose control, supports healthy blood pressure and inflammatory response, prevents muscle and strength loss due to aging or inactivity, and plays a crucial role in maintaining a strong immune system. Furthermore, protein has a greater satiating effect and boosts calorie burning (thermogenesis) more than carbohydrates or fat.
Contrary to popular belief, protein powder is not only for those seeking weight gain. Protein supplementation can enhance fat and weight loss while preserving lean body mass combined with a calorie-restricted diet.
The market offers various protein sources, including dairy, eggs, chicken, vegetable-based (soy, rice, pumpkin, hemp, etc.), fish, and algae like spirulina. However, whey protein stands out as a top choice for numerous reasons.
Whey protein is considered the “protein of life” for the human body. It accounts for approximately 92 percent of the total protein in human breast milk during early lactation. A significant portion remains (55-60 percent) even after breastfeeding for more than two years.
While other protein sources have their benefits in terms of variety and amino acid profiles, whey protein is widely popular for its efficacy.
Any whey protein concentrate (WPC) will suffice to build muscle and strength. If you follow a low-carb or low-fat diet or have lactose intolerance, opt for a whey protein isolate (WPI).
Hydrolyzed forms of whey protein, pre-digested for easier digestion, can be used if you experience stomach discomfort from consuming dairy proteins or desire a greater insulin response. Some studies suggest that extensively hydrolyzed whey may promote greater fat burning than other whey forms. However, the benefits of moderately hydrolyzed whey are unclear, and no reliable data support the advantages of minimally hydrolyzed whey.
Most studies suggest consuming at least 20 grams of whey protein per serving at least once a day and potentially multiple times daily. To help reduce appetite and lower blood glucose response to a meal, consuming a whey shake at least 30 minutes before eating is recommended. As for the timing around exercise, there is no definitive right or wrong time to consume whey protein—pre-workout, intra-workout, or post-workout. The optimal timing depends on individual factors. The key is to incorporate whey protein around your workouts to enhance their positive effects.
Protein Powder If including a post-workout shake is part of your gym routine, that’s great! However, there’s more to know to ensure you’re purchasing and consuming this fundamental supplement correctly. Here’s what you need to consider.
The Significance of Fish Oil: Why and How Much
Besides providing caloric energy, fatty acids (FAs) are the building blocks for every cell’s fluid membrane in your body. Since cells undergo constant renewal and regeneration, maintaining a diet rich in essential fatty acids (EFAs) is crucial for optimal health and fitness.
Fatty acids are also vital as metabolic precursors for hormones and support a properly functioning immune system. When consumed in sufficient quantities and balanced ratios with other FAs, certain FAs exhibit potent anti-inflammatory properties, facilitating faster recovery from intense workouts or stress resulting from insufficient sleep, poor diet, or other environmental and lifestyle factors.
In a well-designed study, consuming 4 grams per day of a specific FA in isolation did not directly stimulate muscle protein synthesis or pathways leading to increased muscle growth in physically inactive individuals. However, when combined with increased levels of insulin and amino acids, the EFA supplement enhanced the anabolic effects by approximately 50 percent compared to just insulin and amino acids alone.
The bottom line is that EFAs offer individual benefits and enhance the effectiveness of other nutrients.
Omega-3 fatty acids, a particular type of EFA, are important and should be regularly supplemented. They are found in higher concentrations in fish compared to plant sources. Fish-derived omega-3s, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are especially potent.
When selecting an omega-3 supplement, opt for those that provide the fatty acids in their natural triglyceride or free fatty acid form. Other options include ethyl esters, concentrates, or “pharmaceutical grade” forms, but they require higher doses to achieve the same increase in blood levels compared to the naturally occurring form. Ethyl esters, in particular, do not consistently demonstrate the same effectiveness as free fatty acids.
To support a healthy inflammatory response to exercise and physiological stress, promote mood and mental well-being, and maintain a healthy heart and skin, aim to consume at least 2.8 grams per day of combined EPA and DHA, with a ratio of approximately 1.75:1.00 of EPA to DHA.
Additionally, the more processed grains, refined vegetable oils, eggs, poultry, red meat, pork products, cheese, and dairy you consume, your fat intake will tilt toward omega-6 fatty acids. This increases the need for omega-3s to achieve a healthy balance between omega-6 and omega-3 fatty acids. An optimal ratio ranges from 1:1 to a maximum of 4:1, whereas a typical Western diet often exceeds 18:1 in favor of omega-6s.
Omega-3 Fatty Acids Fish oil and omega-3s have gained tremendous popularity, but it’s important to consider quality standards when purchasing and ensure you’re taking them correctly. Here’s what you should know!
The Benefits of Greens Supplements: Why and How Much
Until recently, plant-based foods were primarily recognized for their calorie content, macronutrients (carbohydrates, fat, and protein), fiber, and essential vitamins and minerals. However, with the growth of integrative and alternative medicine and osteopathic medicine programs, many new and ancient plants have gained recognition in mainstream health discussions.
Experts in the field increasingly realize the potential of phytochemicals, secondary metabolites found in plant-based sources, to unlock many health and fitness benefits.
It is challenging to make broad generalizations about phytochemical supplements due to the diversity of their forms. Generally, most powdered botanicals and major categories of phytochemicals (e.g., phenolic compounds) are most effective when consumed in doses of at least three grams per day. Similarly, most sub-categories of these major phytochemicals (e.g., total flavonoids) require a minimum intake of 500 milligrams per serving to reap their full benefits. Of course, there are exceptions, such as the isolated and concentrated form of the alkaloid caffeine.
Rather than providing specific recommendations, I advise trying a product for 6 to 12 weeks and switching to another. Some major categories and sub-categories of phytochemicals to look for include:
- Terpenoids (carotenoids, triterpenoids, and phytosterols)
- Phenolic compounds, including aromatic acids, polyphenols (flavonoids, flavan-3-ols, anthocyanidins, and anthocyanins), isoflavonoids, stilbenoids, and tannins
- Alkaloids
- Glucosinolates
- Nitrogen-containing compounds
- Organosulfur compounds
There is no one-size-fits-all dosage strategy for phytochemicals. However, many phytochemicals are more effective when consumed alongside meals. For example, omega-3s, vitamin C, and certain beneficial active ingredients found in spicy foods can enhance the bioavailability of key phytonutrients that might otherwise have limited absorption.
Greens Supplement Many athletes swear by greens supplements. If you are considering taking one or already incorporating it into your routine, here’s what you need to know to choose a high-quality product and take it correctly.
The Advantages of Probiotics:
Reasons and Recommended Dosage Why: In contrast to harmful bacteria strains such as Salmonella, Listeria, and E. coli, which can cause illness or even more severe consequences when they enter your digestive system in significant quantities, there is an expanding list of beneficial microorganisms that should inhabit your body for optimal health. To support a thriving and diverse community of beneficial bacteria, consuming a wide range of fresh or lightly cooked organic fruits and vegetables is crucial. Unfortunately, factors such as your environment, stress response, lifestyle, diet, consumption of processed foods, and exposure to various chemicals, including both “natural” and artificial high-intensity sweeteners, can weaken these beneficial microorganisms in your gut.
The most commonly found probiotic supplement strains are lactobacilli and bifidobacteria. Current recommendations suggest alternating between products that contain different strains of probiotics. Once you have enough beneficial bacteria in your system and maintain a healthy diet with sufficient variety, these beneficial microorganisms will multiply independently. Thus, like a diverse and thriving society, increasing the diversity and total number of beneficial microorganisms is essential rather than just supporting a homogeneous sub-population.
When selecting probiotics, choose products from companies that guarantee the total number of active “colony-forming units” (CFUs) for each listed probiotic strain until the expiration date. Otherwise, the number of microorganisms in the supplement may have significantly decreased since its manufacturing.
Consume probiotics alongside meals or snacks rich in plant-based polyphenols, phytochemicals, omega-3 fatty acids, and other “good” fats.
Probiotics: How you purchase and store your probiotics is critical for the survival of those beneficial bacteria. Here are some important considerations to ensure that every beneficial microorganism reaches your gut where it belongs!
Maximizing the Benefits of Supplements
Step 1: Assess your current diet, training, lifestyle, and health realistically Supplements should not be your primary approach if:
- You have been leading a sedentary lifestyle.
- You do not exercise regularly or lack foundational knowledge about programs, such as progressive overload and undulating intensity.
- Your diet is poor.
- You have an existing medical condition. In such cases, it is crucial to prioritize the basics first.
Evaluate your current activities and how you feel. Have you neglected regular medical check-ups or self-care? Have you not engaged in physical training for a long time but are considering using a pre-workout supplement? These factors can significantly impact the effectiveness of supplements.
Step 2: Set realistic and proactive goals on a major and weekly basis. Any worthwhile supplement, including protein and multivitamins, should complement a realistic, progressive training program and a well-designed nutrition plan. What do you want to achieve, and how do you feel? These goals should not solely revolve around weight loss, although it may be a consideration for many individuals. Goals can include:
- Increasing strength.
- Improving performance in a sport.
- Completing a specific number of weekly workouts.
- Simply following a structured exercise program.
Your goals should guide your dietary choices, training approach, and selection of supplements that align with your efforts. If you believe supplements can replace the need for effort in the gym or adherence to a healthy eating plan, you will likely be disappointed in the results.
Step 3: Eat and train intelligently according to your goals. You don’t need to hire a world-class trainer, but it’s important not to be entirely clueless! For instance, if you aim to add an inch to your biceps and achieve a triple-bodyweight deadlift and maintain an 800-calorie caloric deficit while getting heavily intoxicated three nights a week, no supplement will be effective in helping you. I recommend watching the Bodybuilding.com Foundations of Fitness Nutrition course, focusing on consuming adequate protein and vegetables and breaking free from detrimental habits. Consistency and progressive improvement in your training are key.
Step 4: Prioritize rest and manage stress effectively. No supplement can match the impact of sufficient rest, maintaining mental well-being, and minimizing exposure to toxic individuals who hinder your progress. If your idea of a night out involves consuming a twelve-pack of alcohol and aimlessly searching for food at a late-night diner, it may be enjoyable. Still, it undermines your body’s ability to perform optimally. Trying to compensate for this behavior by consuming pre-workout supplements and creatine before hitting the gym the next day is a self-deceptive approach.
Step 5: Create a safe environment by eliminating harmful pollutants within your control. If you believe that chemical pesticides and weed killers contribute to a healthy lifestyle, or if you think that a living space or office must be filled with the scent of plug-in air fresheners and aerosol deodorants, it’s time to reconsider. Applying sunscreen daily is essential, but excessive exposure to avoidable chemicals can significantly and negatively impact your hormones, neurohormones, overall health, and even the effectiveness of your supplements.
Step 6: Cultivate a positive mindset. Maintain commitment and positivity, and understand that achieving your best physical condition requires consistent effort. There are no shortcuts. Results worth achieving are attained incrementally. Instant outcomes may come and go swiftly. I understand that this information may be overwhelming. However, there is a recurring theme: supplements are not magical solutions. They cannot transform an unhealthy lifestyle into a healthy one but can enhance an already healthy one. Once you have followed the steps above and established a solid fitness foundation, it is time to optimize your progress with a few key supplements. These six supplements are essential for everyone striving to achieve optimal health and fitness.
