What supplements should you take (If any)?

The supplement industry is a multi-billion-dollar industry that can be very difficult to navigate for the average consumer. Since I was 18, I was always in search of the next supplement that would help me gain muscle, lose fat, etc…More often than not, I took my meager earnings and purchased snake oil which did nothing for me except make my wallet a bit lighter. The one thing I can say is through 20 plus years of being a test subject for many, many different supplements, I have been able to confidently narrow my list down to a handful of supplements that I believe improve my health. It should go without saying that supplements will NEVER replace a healthy, whole food diet but they can be a valuable addition. I also want to stress the fact that you do not need to take supplements and can get most everything below by following a nutrient rich, whole foods diet…Unfortunately, I don’t know many people who actually do that! Below are my must have supplements.

1. Multi-vitamin/mineral Supplement

If you’re not eating the recommended amount of fruits and vegetables each day, (news flash – most of us aren’t coming close) then a multi-vitamin/mineral supplement is a good idea. Though the research is not conclusive regarding the benefits of taking a multi, I believe it is better to err on the side of caution to ensure our bodies are not missing anything vital to their optimal functioning.

Even if you feel that you eat pretty healthy, a daily multi may still be important.  Through our exposure to environmental toxins, and the depletion of vitamins and minerals that occurs with exercise and other stressors, A daily multi is a good insurance policy for most of us.

2. Omega-3 Fatty Acids

Omega 3 fatty acids are necessary for optimal functioning of the cells in your body. They are very important to your body, as they help with cellular signaling, and protecting the integrity of your cells. The average person is often deficient in omega 3 fatty acids and consumes too many omega 6 fatty acids by following the standard American diet. By taking an omega 3 fatty acid  supplement, you can help correct this imbalance, and improve your overall health, lower your risk for heart disease, and even improve brain health. Fish oil and Krill oil are both great ways to increase omega 3’s in your diet.

3. Protein Powder  

If you want to get stronger, increase your metabolism, or maintain muscle while dieting, then you need to consume adequate amounts of protein. The vast majority of clients I have trained have difficulty consuming enough protein each day. Personally, I have never been able to hit my protein goals without at least one shake per day. When choosing a protein powder, make sure it doesn’t contain extra calories from carbs or sugar (sorry Muscle Milk). I suggest getting at least 1 gram of protein per pound of lean mass and a protein powder makes this much easier. I will save what type of protein you should consume (it varies depending on the situation) for a different article. 

4. Curcumin

Curcumin is a supplement I believe everyone should take. One of the most researched, it continues to show promise for a plethora of conditions. Brain health, joint health, immune function and so much more. The issue has always been bioavailability so if you take regular curcumin, it’s poor absorption renders it relatively ineffective. To increase absorption, many people add piperine. This does work but with scientific advances, we now have new forms of curcumin like Meriva and Longvida, which are more effectively utilized by the body. 

5. Vitamin D

With Covid still grabbing headlines in the media, vitamin D’s immune bolstering properties are known to many but vitamin D (actually a hormone and not a vitamin) does much more than keep our immune systems functioning properly. It can help with depression, improve your dental health and keep your endocrine system functioning properly. One thing that isn’t often talked about is the need for adequate magnesium to allow vitamin D to work it’s magic. 

6. Creatine

When most people think of creatine, they probably think of bodybuilders or teens trying to build muscle. Yes, creatine helps with this task but its benefits go WAY beyond just adding some lean mass. Creatine helps with increasing ATP in your body and brain which in turn helps with improving strength and power output, brain function, lowering blood sugar, and fighting neurological disease. Creatine is one of most researched supplements and researchers are continuing to uncover benefits while constantly demonstrating its safety profile.

Robert Buck