What supplements should I take?
If you, like myself, have ever wondered if you need that daily vitamin you take, this article is for you. What prompted my research into supplements, vitamins, and minerals was the insomnia experienced by my Mother, my partner, and one of my best friends. Answering the question, “How can I help them sleep better?” led me down a rabbit hole of magnesium research. Do you know how many types of magnesium there are?
My goal is to provide you with the knowledge to make informed decisions about which supplements you may want or need to incorporate into your daily routine or not.
I am not a doctor, nor am I a certified nutritionist. I’m simply an athlete concerned about my health and sharing my findings with you, the reader. In today’s fast-paced world, we are constantly seeking that extra edge to maximize our well-being.
Unfortunately, this quest is often tied to greed. Greed for ways to cut corners to make things more convenient. We’ve morphed into an impatient society who wants everything now. To push our bodies to do more for longer, on less sleep, etc. But I suppose, even in this scenario, supplements help us achieve optimal health; that counts, right?
What about just eating a balanced diet?
While a balanced diet forms the foundation of good nutrition (balanced being the key term), there are times when obtaining all the necessary nutrients solely from food becomes challenging.
PAUSE.
Think about what you ate yesterday. Do you think you consumed all of the vitamins and minerals your body needed in a day? Right. That part!
That’s where supplements and minerals come into play. Whether you’re an athlete, stay-at-home Mom or Dad, an individual with a compromised immune system, or simply someone looking to improve their overall well-being, incorporating the right supplements and minerals into your routine can play a significant role in achieving optimal health and fitness goals.
My Story
My personal story is one of being a lifelong athlete. I have run more road races than I can count, became a triathlete in my adult life, am an Ironman, and currently work 12-hour night shifts. As such, I generally strive to maintain my health and fitness despite being older and not training or racing as vigorously as I have in the past.
The list of supplements I currently, or have taken in the past, includes multivitamins, sea moss, spirulina, lysin, CoQ10, shilajit, turmeric curcumin, glucosamine chondroitin, branch chain amino acids (BCAA), collagen peptides, digestive enzymes, black seed oil, beetroot powder, probiotics, and protein powder. As I type this list out, it seems excessive. Nevertheless, each supplement serves a purpose.
SUPPLEMENTS AND MINERALS
Supplements and minerals are designed to bridge the nutritional gaps and provide essential vitamins, minerals, and bioactive compounds that may be missing from your diet. They offer a wide range of benefits, including optimizing bodily functions, enhancing performance, aiding in recovery, and supporting specific fitness goals. BUT (there’s always a but), it is crucial to have a comprehensive understanding of these supplements and minerals to make informed choices. I, too, am guilty of taking a pill simply because somebody said it worked for this or that.
Conversely, minerals are naturally occurring inorganic substances that are necessary for several body processes. They are essential for the functioning of nerves, muscles, enzymes, and hormone synthesis, among other processes. Consuming an adequate amount of minerals in your diet is crucial for maintaining optimal health and fitness.
If you’re still reading, that means you’re ready to learn more. Great! Keep reading for details about the role supplements and minerals play in promoting optimal health and fitness. I’ll delve into the fascinating world of these supplements that promote health and fitness. Here’s what I hope to cover:
The importance of supplements and minerals for overall health and fitness.
A comprehensive list of supplements is necessary for various dietary requirements and fitness objectives.
The potential benefits and risks associated with popular supplements and minerals.
Insights into proper dosage, timing, and quality to maximize effectiveness.
Tips for choosing high-quality supplements and avoiding scams in the market.
The relationship between nutrition, exercise, and the usage of supplements and minerals.
Supplements
By the end of this article, I hope you will find yourself with a deeper understanding of supplements and minerals, which will empower you to make informed decisions about incorporating them into your daily routine. So, let’s dive in!
Let’s begin with a list of the most vital minerals and supplements that can support your general health. I used a variety of search engines to find an extensive list of the most beneficial supplements for fitness and well-being. Every list was unique. However, I did notice some overlaps and a couple of additions in each compilation I came across. In general, the most essential supplements and minerals for optimal health include the following:
1. Multivitamins: Multivitamins are highly underrated. In almost every search I conducted for essential supplements, multivitamins topped the list. Keep taking that Flinstone gummy vitamin! Taking a high-quality multivitamin can help you get all the vitamins and minerals you need each day, improving your general health and well-being. It serves as a convenient way to cover your bases and address any potential deficiencies.
2. Omega-3 Fatty Acids: Omega-3 fatty acids are a type of polyunsaturated fat that provides numerous benefits. They support heart health and brain function and reduce inflammation in the body. Omega-3 supplements are particularly beneficial for individuals who don’t consume enough fatty fish in their diet. They are commonly found in fatty fish like salmon, mackerel, and sardines. However, if consuming fish isn’t part of your regular diet, consider incorporating fish oil supplements or plant-based alternatives like algae oil to ensure an adequate intake of these beneficial fatty acids. This supplement was also on several comprehensive lists found in my research.
3. Protein Supplements: Protein is essential for muscle growth, repair, and recovery. Protein supplements such as powders and shakes are popular choices for individuals looking to build muscle, enhance recovery, and meet their protein needs. They are convenient sources of high-quality protein that can be easily incorporated into your daily routine. Therefore, you can continue to mix up that post-workout protein shake.
However, protein is only as good as your body’s ability to digest it. More protein, via food, shakes, powders, and supplements, does not always mean more amino acids actually make it to your muscles, or to your metabolism. Without getting into the weeds, amino acids really are what your body needs in order to optimize your lean muscle mass and burn fat at the maximum rate.
Think about protein like a tree; if you need to use that tree to build your house, you must chop it down into smaller pieces of wood. Those smaller pieces of wood are amino acids and enzymes are the axe and saw that break protein down to the amino acid level. If you lack the necessary enzymes to break down that protein, then the additional grams you consume never get broken down into amino acids. But that’s a whole article by itself. If you’re interested, you can read more about MassZymes, a protein-digesting, muscle-building enzyme supplement, here.
4. Creatine: Creatine is a naturally occurring compound found in small amounts in certain foods. It plays a crucial role in energy production, particularly during high-intensity exercise. Creatine supplements can enhance performance, increase strength and power, and support muscle growth. I was surprised to see this supplement on several of the lists I found.
5. Branched-Chain Amino Acids (BCAAs): BCAAs, namely leucine, isoleucine, and valine, are essential amino acids that play a key role in muscle protein synthesis and recovery. BCAA supplements are commonly used by athletes and individuals engaged in intense physical activity to help reduce muscle damage and promote muscle growth. I take BCAA pills frequently after intense workouts to relieve delayed-onset muscle soreness (DOMS). If my training plan for the day includes an intense workout, I’ll also drink a preworkout drink that contains BCAAs and electrolytes.
6. Vitamin D: Because it can be produced by our bodies when exposed to sunlight, vitamin D is also referred to as the “sunshine vitamin.” Unfortunately, many people do not have enough vitamin D in their bodies, particularly in the winter or in areas with little sunlight. Supplemental vitamin D boosts immunity, bone health, and general well-being. Like many Americans, my Mother also has a vitamin D deficiency. Supplementation, along with natural sources like fatty fish, fortified dairy products, and mushrooms, can help ensure adequate vitamin D levels.
It’s helpful to know that magnesium helps your body absorb vitamin D. Those who have trouble absorbing vitamin D are at risk for bone fractures, osteoporosis, and more. Having Crohn’s or kidney disease and taking certain medications may inhibit vitamin D absorption. Since magnesium helps your body process vitamin D, taking both supplements together can help enhance each other’s benefits. Read more here about how to use magnesium and vitamin D for anxiety, neurological health, bone health, and more.
7. Probiotics: Probiotics are live bacteria and yeasts that are beneficial for gut health. They help maintain a healthy balance of bacteria in the digestive system, support immune function, and aid in nutrient absorption. Probiotic supplements can be helpful for individuals with digestive issues or those who want to optimize their gut health.
An unhealthy gut can result in many symptoms outside the gut. Though problems such as gas, bloating, indigestion, irregularity, and digestive discomfort are obviously digestive issues, unhealthy skin, brain fog, mood and energy struggles, and weight gain may also be signs of an unhealthy gut. The probiotic plus prebiotic supplement promotes all aspects of a healthy gut. It helps balance the immune response, add to your digestive enzyme bank account, strengthen your gut barrier, communicate with your brain, and promote healthy gut movement.
These are just a few examples of essential supplements that can support your health and fitness goals. It’s important to note that individual needs may vary based on factors such as age, sex, activity level, and overall health. Consulting with a healthcare professional or registered dietitian can help determine the most appropriate supplements for your specific needs.
Minerals
In addition to vitamins and other bioactive compounds, minerals also play a crucial role in supporting optimal health and fitness. Here are some essential minerals to consider incorporating into your supplement regimen:
1. Calcium: Calcium is well-known for its role in maintaining healthy bones and teeth. It also plays a vital role in muscle function, nerve transmission, and blood clotting. Adequate calcium intake is important for individuals of all ages to support skeletal health.
2. Magnesium: Magnesium, the reason for this article, is involved in over 300 biochemical reactions in the body. It supports the synthesis of proteins, bone health, muscle and nerve function, and the production of energy. Those with low magnesium levels, those with cramping in their muscles, or those with trouble sleeping may find magnesium supplements especially helpful. Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it’s easy for the body to absorb. And although magnesium can be found in foods like leafy greens, nuts, and whole grains, those who do not get enough magnesium or who have specific magnesium-related issues may benefit from supplements.
Unfortunately, 80% of the population doesn’t get the minimum amount of the types of magnesium they need from diet alone. Signs of magnesium deficiency include tension in the shoulder and neck area, stomach cramps, nausea, constipation, diarrhea, menstrual disorders, palpitations, tachycardia, tiredness, anxiety, and sleep disorders. Magnesium Breakthrough is the only known magnesium supplement with seven forms of magnesium. Read more about BiOptimizer’s amazing supplement here.
3. Iron: Iron is necessary for producing hemoglobin, which carries oxygen to the body’s tissues. It is especially important for individuals with increased iron needs, such as athletes or those with iron-deficiency anemia. Iron supplementation should be done under the guidance of a healthcare professional to avoid excessive intake. That last sentence reminds me of the time when I was diagnosed with anemia. A requirement of my job is an annual medical exam. At one point, I was diagnosed with anemia, and over three years, it progressively got worse, to the point where I was prescribed iron pills and a liquid iron supplement. Eventually, I was undergoing regular iron infusions. After each iron infusion, I felt a bit energized. That was my introduction to the importance of iron supplementation.
4. Zinc: Zinc is involved in numerous enzymatic reactions and plays a crucial role in immune function, protein synthesis, wound healing, and DNA synthesis. It may also support testosterone production in males. Zinc supplementation may be beneficial for individuals with low zinc levels or those with compromised immune function.
5. Selenium: A necessary mineral, selenium serves as an antioxidant to shield cells from harm from free radicals. It also contributes to immune system health and thyroid function. Selenium supplementation is generally recommended for individuals with low selenium levels or those living in regions with selenium-deficient soils.
6. Potassium: Potassium is an electrolyte that supports healthy nerve and muscle function as well as fluid balance. Sufficient consumption of potassium is especially crucial for people who exercise vigorously and perspire a lot. Although potassium supplements are available, a balanced diet high in fruits, vegetables, and legumes can provide most people with all the potassium they need. So, it sounds like you simply need to be mindful of the foods you eat to meet your potassium requirements.
7. Iodine: Iodine is necessary for the production of thyroid hormones, which regulate metabolism, growth, and development. It is especially important for proper thyroid function and maintaining overall metabolic health. Iodine supplementation may be recommended for individuals with low iodine levels or those who live in regions with iodine-deficient soils.
Food does play a role
It’s important to note that while supplements can be beneficial in meeting your mineral needs, they should not replace a varied and balanced diet. I think that is something we all ultimately already know, but it must be stated.
Supplements aren’t magic pills you can take to make everything right. Making nutrient-dense foods a priority and utilizing supplements as an additional tool can help guarantee that you get the right amounts of important minerals. A registered dietitian or other healthcare professional can offer you individualized advice on mineral supplementation based on your particular needs. It is imperative to approach supplementation mindfully and cautiously.
Some key points to consider regarding supplements include benefits and risks, such as:
They can fill nutritional gaps in your diet
They have the ability to enhance performance and recovery
They can support specific health goals
They can boost overall well-being
They can potentially interact with prescribed medications
There is a risk of exceeding safe dosage limits
There have been quality control issues found with certain brands
There is a lack of regulation in the supplement industry
Again, always consult with a healthcare professional or a certified nutritionist before starting any new supplements, especially if you have pre-existing medical conditions or are taking medications.
Dosage and timing are just two more factors to think about. Knowing the right dosage and timing for supplements is essential to maximizing their effectiveness.
Recommendations for dosage can change depending on things like age, gender, weight, and particular health objectives. Ensure that you adhere to the manufacturer’s instructions or seek personalized advice from a healthcare professional. Furthermore, some supplements and minerals are best taken with food to enhance absorption, while others may be more effective when taken on an empty stomach.
It is also crucial to make sure the supplements you select are safe and of high quality. To ensure quality, look for reliable brands that follow Good Manufacturing Practices (GMP) and go through independent testing. By doing this, you can reduce the chance of contamination and make sure you are getting what you pay for.
While supplements can be beneficial, they should never replace a nutritious diet and a well-rounded exercise routine. It’s important to remember that they are meant to complement a healthy lifestyle, not serve as a substitute for it. Yes, it sounds like I’m beating a dead horse, but that is on purpose. Some supplements, when taken in large doses, can be dangerous.
A balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, should always be the foundation of your nutritional strategy. Likewise, regular exercise, adequate sleep, and stress management are crucial for optimizing your health and fitness.
Feed your Need
Make sure your supplement regimen is in line with your unique needs and goals. For example, supplements that promote energy production, muscle recovery, and joint health may be helpful if you are an athlete or participate in high-intense physical activity. On the other hand, if you have specific nutrient deficiencies, targeted supplements can help address those gaps in your diet.
Remember, individual needs may vary, and what works for one person may not work for another. Consulting with a certified nutritionist or healthcare professional can provide personalized guidance and ensure that you are making the most effective choices for your unique circumstances.
Disclaimer: I am not a certified nutritionist and provide this knowledge based on my experience and training as an athlete and fitness enthusiast. This post may contain affiliate links. If you decide to make a purchase, via my links, I may earn a commission at no additional cost to you.