6 Supplements That ARE Worth Your Time and Money
- Jonathon Hamilton-Potter
- Dec 23, 2015
- 9 min read
Do supplements suck?
If you read my last blog you might think so... but that wouldn’t be correct.
In fact, some supplements are downright awesome; you just need to cut through the bullshit and the marketing hype to find the stuff that’s truly backed by science and research.
How does one know what’s great and what’s garbage?
Simple.
Check out the last article, and then read this, to find out what supplements are worth your time and money:
1. Creatine Monohydrate
Creatine Monohydrate is one of the most researched supplements available to buy and also one of the cheapest.
Due to the many studies on the benefits and safety of this form of Creatine it is one of the few, which I recommend to my clients.
Creatine has been shown to improve strength and power in those who take it.
It has some evidence to suggest it causes a noted increase in muscle too but due to the potential water retention from using this supplement it is hard to assess lean mass gains.
Creatine can be found in some foods such as red meat but for the best benefits and to make sure that your muscles are fully saturated it is suggested to consume 3-5g of creatine per day at a time when you are most likely not going to forget to consume it.
There are a few other (and usually more expensive) types of creatine available such as creatine ‘ethyl ester’ but no form of it has been shown to be as powerful or as potent as Creatine Monohydrate
Rounding up Creatine:
Overall, Creatine Monohydrate is the best 'bang-for-your-buck' form of creatine as the others tend to carry higher prices on the labels. That being said, other forms may have benefits that are not related to the creatine molecule itself but due to solubility. –Examine
Learn more about creatine here.
2. Caffeine
Caffeine can be used as a stimulant in order to acutely improve physical strength and endurance; it also has fat burning benefits.
On initial consumption certain people will find the effects of caffeine greater than others, even when the same dose has been taken
You can also become some-what tolerant to caffeine and when tolerance is increased the overall benefit of supplementing with caffeine can be dulled, even for the ‘hypersensitive’
Based on individual tolerances the suggested dose can differ from person-person and it is a good idea to taper the stimulant in order to gauge individual needs.
100-200mg of caffeine has been shown to illicit fat burning effects while 500mg and above are needed if the user wishes to see acute strength increases, researchers suggest a dosage range of 4-6mg/kg of the persons bodyweight is a amount to go by.
Rounding up Caffeine:
"Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance.
Caffeine can be supplemented through popular beverages, like Coffee, Tea and Energy Drinks, but it can also be taken in a pill form.
Many of caffeine’s effects, including fat burning, strength benefits, and euphoria, are subject to tolerance, and may not occur in people used to caffeine, no matter how large the dose is."
- Examine
If you feel you have become tolerant to the stimulant it may be worth ceasing usage for a few days in order to re-sensitise yourself to the drug in order to once again see maximum benefits.
Learn more about Caffeine here.
3. Whey Protein
I don't usually class protein powder as a supplement
I look at it as more of a food (which it technically is) but seeing as most people do see it in this category then I feel it should be included.
Protein (both dietary and in shake form) is used by the body for the growth and repair of cells. Without sufficient protein in the diet muscle cannot be built and muscle wastage can also occur.
I recommend clients to take protein powder for the following reasons:
It’s convenient to take, especially in the morning or pre/post workout
It’s great for those who struggle to hit daily protein targets through meat, eggs and dairy
20-40g of whey protein (depending on the brand) will give you enough enough leucine to maximise muscle protein synthesis, other protein sources may require a larger serving in order for this to be achieved
It’s fairly cheap to purchase when compared to other protein sources
Rounding up Whey
Protein powder is a great addition to include on your supplement list in order to ensure sufficient protein is consumed each day
Based on current research a general recommendation for protein intake is around 2-3.1g/kg of lean body-mass per day
Learn more about whey protein here.
4. Fish Oil
Fish oil should be taken as a way of ensuring the body takes in enough Omega 3 fats.
Supplementing Omega 3 is a cheap and effective way of consuming the nutrients but if oily fish is consumed regularly (3+ x per week) then supplementation isn't needed.
Fish oil is made up of 2 types of omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
To ensure enough EPA/DHA is consumed through supplementation: "A fairly standard dose of fish oil in the studies is the equivalent of 6X1 gram capsules per day. The average capsule has 180 mg epa and 120 dha so 6 capsules will provide 1020 mg epa and 720mg dha for a total of 1.8 grams of total fish oil. I would consider this basically the minimum daily amount that would be beneficial on any level"
- Lyle McDonald
The benefits of supplementing with Fish oil include:
lowered blood pressure
increased efficiency of smooth muscle function
decreased inflammation
alleviation of dyslipidema (an abnormal amount of lipids e.g. cholesterol and/or fat in the blood
increased mood
possible benefits of bone health
Omega 6 is much more regularly consumed in the average pop's diet through sources such as red meat and eggs. These foods are high in omega-6 fatty acids, which is why fish oil is recommended (to balance the ratio of omega 3-6)
A ratio of roughly 1:1 omega 3- omega 6 is associated with healthier blood vessels, a lower lipid count and a reduced risk for plaque buildup.
Rounding up fish oil:
There are many benefits to supplementing with fish oil. For maximum benefits 1.8-3g of combined EPA/DHA per day is idea (about 6-10 servings day depending on strength per capsule)
Learn more about fish oil here.
5. Vitamin D3
This particular vitamin is one of the 24 micronutrients which is known to be critical for human survival.
Although the sun provides us with the highest amount of Vitamin D we can also get some of the nutrient via fish and eggs.
In order to get the maximum dosage of the vitamin year round from UV sunlight alone you would need to live very close to the equator. Near the equator what’s known as the ‘UV Index’ is at a high enough level (level 3 and above) which ensures those close to it are receiving the optimal amount of vitamin D.
If deficient in the vitamin (or receiving sub-optimal levels based on your geographical position) when choosing to Supplement with VitD you can expect the following benefits;
Increased cognitive function
Better immune function
Improved bone health
Improved mood and well being
Increased testosterone levels
Reduced risk of cancer, heart disease, diabetes and MS
It is best to supplement Vitamin D with meals for enhanced absorption and a typically daily dose in order to see full benefits is around 2000 - 5000IU’s per day
Rounding up Vitamin D3
"Most people are not deficient in vitamin D, but they do not have an optimal level of vitamin D either. Due to the many health benefits of vitamin D, supplementation is encouraged if optimal levels are not present in the body.
Vitamin D is an Essential Vitamin or Mineral known as the sunlight vitamin, since it is synthesized in the skin when exposed to the sun's radiation. It provides benefits for bone structure support, mood state, and much more"
– Examine
Learn more about Vitamin D3 here.
6. Zinc and Magnesium (not to be confused with ZMA)
Like Vitamin D; Zinc and Magnesium are 2 of the 24 ‘essential vitamins and minerals’ which crucially need to be obtained though either supplementation and/or diet.
ZMA;
ZMA (zinc, magnesium and vitamin B6) contains both magnesium and zinc and is a common supplement attainable from most health food companies and stores.
However the dosage of Zinc and Magnesium found in ZMA products are not high enough in order to see benefits.
Another reason why consuming ZMA wouldn’t be ideal is the fact that Zinc and magnesium are both absorbed by the body in the same way via the same mechanisms; Therefore if both minerals are taken together at the same time they then compete with each other for absorption and due to this they struggle to be utilised with much going to waste.
So for the full benefit or the minerals look to supplement Magnesium and Zinc at separate times of the day.
Zinc:
Zinc has many benefits such as:
Being a potent antioxidant
Raises testosterone levels (if the user is deficient in Zinc)
Boosts the immune system
Regulates hormones
Zinc is regularly lost through sweat and is especially useful to supplement with if you are prone to sweating, commonly exercise in heat or train in hot climates.
As far as dosage is concerned it is recommended to take between 5-45mg of Zinc per day. The lower range is a good idea for most to take in order to cover nutrient bases and the higher dosage should be taken by anyone at risk of deficiency.
When looking to purchase the supplement different forms of Zinc contain different amounts of ‘elemental zinc’ ( the word ‘elemental' is what you should look for on product labels for both Zine and Magnesium)
The different forms of Zinc: and percentages of elemental Zinc:
Zinc citrate is approximately 34% zinc by weight. For a dose of 50mg elemental zinc, take 146 mg zinc citrate.
Zinc sulfate is approximately 22% zinc by weight. For a dose of 50mg elemental zinc, take 220 mg zinc sulfate.
Zinc gluconate is approximately 13% zinc by weight. For a dose of 50mg elemental zinc, take 385 mg zinc gluconate.
Zinc monomethionine is approximately 21% zinc by weight. For a dose of 50mg elemental zinc, take 238 mg zinc monomethionine.
Zinc should be supplemented daily.
- Examine.com
Magnesium:
Magnesium deficiencies are fairly common in most people; when deficient in the mineral it can lead to increased blood pressure, reduced glucose tolerance and can cause high levels of stress – this is why it is important to ensure that magnesium levels are constantly at a good range.
As far as attaining the mineral from nutrition alone some of the foods which are high in Magnesium are:
dark leafy greens
nuts
seeds
fish (not to be confused with mercury)
avocados
yoghurt
bananas
dried fruit
dark chocolate
A standard daily dose for supplementation is between 200-400mg per day (taken with food) yet for some reason the RDA is more than this number. If you are consuming an abundance of the above foods then you should look to supplement with the lower 200mg dose of the mineral.
Any form of Magnesium can be beneficial except for ‘magnesium L-threonate’ as this contains less ‘elemental Magnesium’ and just like Zinc supplementation the ‘elemental’ dose is the important factor to look for on supplement labels.
Magnesium citrate is most likely the ‘best’ form to chose from based on greater absorption rates. Some people may experience diarrhea like symptoms whilst taking other forms such as Mag Oxide.
Rounding up Zinc and Magnesium:
People are commonly deficient in both Zinc and Magnesium
Daily dosages in order to avoid some of the effects of deficiency are:
Elemental Zinc dosage: 5 - 45mg per day
Elemental Magnesium dosage: 200-400mg per day
Always take the minerals at separate times of the day for the best chance of utilization.
**Bonus supplements**
A few other supplements you 'may' want to consider taking are:
Multivitamins - taken to ensure enough vitamins and minerals are taken on top of food intake
Carnitine - there are various forms of carnitine supplementation available. Acetyl-L-Carnitine (ALCAR) is used for cognitive enhancement. L-Carnitine L-Tartrate (LCLT) is typically used for physical performance and power output. Glycine Propionyl L-Carnitine (GPLC) is used to alleviate intermittent claudication and blood flow issues. L-carnitine is supplemented daily.The equivalent daily dosage range for other forms of L-carnitine are as follows: 630-2,500mg (ALCAR), 1,000-4,000mg (LCLT) and 1,000-4,000mg (GPLC).
Beta-alanine - is the building block of carnosine, a molecule that helps to buffer acid in muscles, increasing physical performance in the 60-240-second range. Beta-alanine can aid lean-mass gain. Carnosine appears to be an antioxidant and anti-aging compound.
Stop Sweating the Small Stuff
Supplements should be one of the final factors to consider when it comes to your health, fitness and nutrition.
As you can see on the following nutritional pyramid (from low-high in order of importance) supplements are a very small percentage of what makes up a successful and healthy diet and that the differences supplements can make are extremely small.
So what IS more important than supplements?
-Having a periodised and goal orientated training plan
-Eating sufficient calories for your goal (this differs between fat loss and muscle building cycles) - check out my blog on this here.
-Eating the right amount of protein, carbs, fibre and fat for your goals (this again differs between fat loss and muscle building cycles) - check out my blogs for muscle gain and fat loss.
-Eating lots of veg and some fruit daily in order consume plenty of vitamins and minerals through food.
Before you even think about using supplements it’s extremely important to make sure you have everything above in place otherwise you can make the 'supplements that are worth your time' equally as useless as the ones 'not worth your time'..
Rounding up the Supps:
Hopefully from this article and my previous one you now have a solid understanding of what supplements may/may not be worth your time and money. Just remember that you need to have a solid training and nutrition structure put together before supplements are even considered in your plans.
If you would like to add anything or have any questions please let me know
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