What Supplements Should I Take?

The best Nerd Fitness email I’ve ever received started like this:

“Just want to let you know, your website is totally and completely useless.  It doesn’t talk about supplements and it discourages use of machines (WHY???)”

Then, he asked for my best advice. I couldn’t help but chuckle.

Thinking back, it was the nicest thing anybody could have said about Nerd Fitness.

This poor gentleman wanted to use machines and pump his body full of supplements to receive the fastest results possible without putting in the hard work and dedication required.  He grew discouraged when he saw Nerd Fitness promoted the consumption of real food and the lifting of actual weights rather than quick fixes.

Every week we get dozens of emails from people asking about supplements: which ones are bogus, which ones are legit, and if they even need to bother at all.

Honestly, there’s a reason it took me 5.5 years and nearly 600 articles to finally publish something on supplements: it’s a tricky freaking subject!

I’m not a doctor. Just a nerd trying to shed some light on a ridiculously overcrowded industry full of shady marketing and dubious claims. Like anything else, track your own results, do your own research, talk to your doctor, and draw your own conclusions.

Any recommendations here or any brands mentioned are simply because we like and use them.

Deep breath…and here…we…go!

The Most Important Thing You Need to Know About Supplements

Pills hand

“Which supplements are necessary for a healthy life?”

“Which supplements will help me build muscle?” 

“Which supplements will help me lose weight faster?”

Want to know the MOST IMPORTANT THING EVER ABOUT SUPPLEMENTS?

Unless you have a particular illness, a nutritional/hereditary problem, or are required by a doctor to take a supplement, NONE of them are requirements.

Think of it in terms of a video game: power-ups can sometimes enhance or improve your effectiveness, but without having basic skills beforehand they are a waste.  (Like getting star power in Super Mario Brothers and immediately falling in a pit. Suck!)

So, long story short: YOU DON’T NEED SUPPLEMENTS.

We thrived as a species for quite a few years (tens of thousands!) before before pills and powders came along, which means we can STILL thrive without them!  Nothing beats a solid long term diet and regular physical activity.

Just take a look at the name: “supplement.”  These products are meant to “supplement” a healthy diet, not “replace” it.

Like with any video game, a solid understanding of the basics (running, flying, driving) is the quickest way to succeed. Focus your efforts on the basics, too (and you’re reading the right website for that!).

People like Saint transformed without supplements:

saint transform

People like Joe transformed without popping pills:

JoeBeforeAfter1

Staci’s transformation started to take shape only after she stopped trying methods like weight loss shakes and pills:

Staci Before After

Here’s the secret: There is no pill, powder, or supplement that will get you the results you want!  

There is no magic bullet that will cure all of your problems.

Any advertisement or commercial that tells you their supplement will help you lose weight or build muscle rapidly without making any other changes is full of sh**!

They want to sell you the power up without bothering to tell you the importance of learning to play the game.

Unfortunately, this is what far too many people do: Eat like crap. Sleep poorly. Skip exercise. Then take a bunch of pills designed to ‘cure’ the issues associated with that lifestyle…instead of TAKING STEPS TO FIX THE LIFESTYLE!  They look for the quick fix with minimal effort.

This is disastrous.

Here’s what Nerd Fitness Rebels do instead:  Eat right. Get plenty of sleep.  Strength train.

ONLY after that should you concern yourself with further increasing performance with supplements.

Tread lightly with the supplement industry

Supplement Aisle

Sales of supplements in the United States reached $11.5 billion dollars in 2012.

People love get-fit-quick products because they promise results without all of that terrible stuff called ‘hard work.’

For that reason, the supplement industry has exploded, with vitamin shops and supplement stores popping up as fast as Apple stores.

Remember playing Mario Kart, racing past your friends going for the item box, hoping for red shells or star power. Instead, you suddenly explode; it wasn’t a powerup, it was a trap! The supplement industry is no different.

The sad reality is, the supplement industry is largely unregulated. Anybody can stick a bunch of ingredients in a tub, slap a $89.99 price tag on it, and make wild claims, regardless of whether or not it’s safe.  In fact, there’s no requirement to get approved by the FDA for your “dietary supplement” before you put it on the market.

This quick clip from the must-watch documentary “Bigger, Faster, Stronger” is incredibly eye opening:

The Truth about the American Supplement Industry

So, all supplements are bad?

Nay!

Sure, a strong majority of supplements are pure garbage and a waste of time. HOWEVER, there are situations in which having a supplement IN ADDITION to a quality nutritious diet can be beneficial.

Supplements can be helpful in filling in small deficiencies and increasing performance, depending on the person and situation. 

Now, there are different types of supplements:

  • Basic supplements with few to no added ingredients: think multivitamins, protein powders and branched-chain amino acids (BCAAs).
  • Supplement cocktails, which throw a bunch of things into a pill or powder and promise muscle gains or quick fat loss, whether it’s a “pre-workout,” “meal replacement,” or “post workout.”  The names of these things generally have exclamation points, numbers for letters, and use Z’s instead of S’s.  You know which ones I’m talking about.

For the purposes of this article, we’re going to ignore the supplement cocktails, and suggest that people ignore their grandiose claims as well.  If you are an advanced bodybuilder or somebody who wants to take these types of supplements, there are sites out there dedicated to those very things.

For the rest of us, we’re going to cover the the most important stuff.

What supplements should I avoid?

Mario

Let’s go over the most popular supplements you SHOULDN’T use.  These are the bombs on the Mario Kart course that look suspiciously like the real thing.

Weight Loss/Performance Enhancers.  Weight loss pills are a big DO NOT USE.  I don’t care how much weight your friend lost using the most recent version of Hydroxicut or Lipo-6, they do not provide permanent healthy results, can be dangerous, and are not the way to go.

Here’s a quote from this article from the U.S. Food and Drug Administration in reference to the fraudulent weight-loss diet pill industry:

“These products are not legal dietary supplements,” says Michael Levy, director of the Food and Drug Administration’s (FDA’s) Division of New Drugs and Labeling Compliance. “They are actually very powerful drugs masquerading as ‘all-natural’ or ‘herbal’ supplements, and they carry significant risks to unsuspecting consumers.”

At best, these supplements can provide short term weight loss.  More likely however, they’ll either be ineffective or create even more issues.  There are no shortcuts in health and fitness if you want the results to last.

Detoxes and Water Pills: Cleanses, 7 day detoxes, and the like have big claims for how much weight you can lose in a short amount of time.

And they work…except that the results aren’t real and only last a day or two, making you think you need to use them again:

  • Diuretics (water pills) decreases the amount of water in your system through various methods depending on the pill, dehydrating you.
  • “Fasting” or only drinking juice for a few days actually empties your body of any real food – which can weight a significant amount and can falsely swing the scale!
  • Detoxes and cleanses have been proven time and time again to be a complete scam.

Your body is 70% water for a reason – taking pills to reduce it can mess up your electrolytes, metabolism, your workouts, and can have lasting damage to your health.

Laxatives: Never take them for weight loss. The only thing laxatives actually do is cause your large bowel to empty, and the only reason you may “lose weight” while using them is that it decreases your overall water weight. Continued use (more than a week or two) can cause long term damage. If you think you’re absorbing less calories from your food by using them (a common myth) – you’re not.  Our body absorbs all of the calories in your food before the laxatives have any effects.

These three big categories are parlor tricks, not real solutions. Don’t be fooled! These options only treat the symptoms of an unhealthy lifestyle, rather than attacking the actual problem at its source: the unhealthy lifestyle.

Nerd Fitness can get you started down the right path, teach you to play the game properly, and it won’t cost you a dollar.  Start here, and mix in some of this, and thank me later 🙂

NOW, once you’ve addressed THOSE issues and put yourself on the path to an healthier lifestyle, we can talk about supplements that might be worth it for ya.

OK, but what about my morning multivitamin!?!

Multivitamin fruit

First, calm down.

I’m going to guess your doctor told you take a multivitamin every day.

If you’re taking one supplement right now, I bet this is it.  

So let’s get into it.  Believe it or not, the importance and effectiveness of multivitamins, the cornerstone of the health supplement industry, has been called into question. A massive study covering multivitamins determined that for a huge majority of healthy individuals with no deficiencies, multivitamins are largely unnecessary!

“On October 10, 2011, researchers from the University of Minnesota evaluated 39,000 older women and found that those who took supplemental multivitamins, magnesium, zinc, copper, and iron died at rates higher than those who didn’t. They concluded, “Based on existing evidence, we see little justification for the general and widespread use of dietary supplements.”

However, in another study different conclusions were drawn:

“Some scientists believe there is not enough evidence to recommend for or against taking a daily multivitamin, because there isn’t yet enough data from randomized controlled trials. (17) That’s a reasonable but short-sighted point of view since it may never be possible to conduct randomized trials that are long enough to test the effects of multiple vitamins on risks of cancers, Alzheimer’s disease, and other degenerative conditions.

Looking at all the evidence—from epidemiological studies on diet and health, to biochemical studies on the minute mechanisms of disease—the potential health benefits of taking a standard daily multivitamin appear to outweigh the potential risks for most people. (18)”

So, which one do we believe?  Personally, through our research we’re of the school of thought that a multivitamin can be beneficial for somebody that has nutritional deficiencies, is pregnant, or is above the age of 50.  Your focus should still be on eating a high quality, nutritious diet with plenty of vegetables, and a multivitamin could help plug any deficiences if you have them.

I reached this conclusion after discovering Dr. Roizen, who analyzed the data from the above study and pointed out a significant number of improvements from people that DID have some deficiency who took a multivitamin.

His recommendation: “You still will benefit from taking half a daily multivitamin containing important nutrients at levels close to their recommended daily allowance twice a day if you are potentially going to become, or are, pregnant, or as an insurance policy against an inadequate diet in people over 50.

Because there are so many options, here are some things to consider when picking a multivitamin:

  • Serving Size: If you are interested in taking a multivitamin, make sure you read the label and notice the serving size. Do you take it once a day? Twice a day?
  • Iodine: With the switch to non iodized salts and how bread is made (and less bread consumption), more people are seeing an iodine deficiency than we have seen in a long time.
  • Iron: I would suggest getting an iron panel from your doctor before taking a supplement with iron – Iron supplementation is quite complex and it is just often assumed that we need it (especially women).
  • Calcium: You don’t want a hugely high calcium content, despite the fact that you’ve probably been told “more calcium = stronger bones!”  Believe it or not, calcium deficiency is more complex than imagined.
  • Other ingredients: You’ll definitely want to check these if you’re trying to stay away from soy or if you’re a vegetarian.  Some have no “other ingredients,” and some are full of chemicals to keep them together.  Generally the higher the quality vitamin, the less other ingredients.

“Ugh, Steve. So do I take one or not?!” you say. Fine!

Bottom line: Eat a well-rounded diet, with plenty of vegetables (including dark leafy greens like spinach and kale) and skip the multivitamin. If you think you do have a nutritional deficiency, or you’re pregnant, consider a multivitamin after a chat with your doctor.

Just don’t expect to pop a multivitamin each morning and have it cure all issues.

What about protein powders?

Egg

You’ve probably heard people (or seen ads) talking about how protein powders are a necessary part of building muscle.  You might even have been told that you must drink a protein shake every two hours or your muscles will disappear faster than GOB’s yacht

The truth is…protein powders can ALSO be unnecessary.  

YES, protein is an important part of building muscle (protein is like…the building blocks you need to build your Starship Enterprise replica in Minecraft).  Your muscles need that protein, and can get that protein from either a protein supplement or from real food like chicken, steak, eggs, nuts, etc.

If you’re getting enough protein in your diet, there is no need for you to also take a protein supplement.  If you’re wondering, we recommend 1 gram of protein per pound (or 2 grams per KG) of lean body mass, which is your bodyweight minus how much body fat you have. If you don’t know that, aim for .8 grams per lb of total bodyweight.

Now, the benefit to protein powders: if you are very busy or trying to build muscle, finding a way to consume enough natural protein every day can be a challenge (which is where a convenient protein shake can come in handy).

“That’s great Steve, I’m busy! I don’t eat enough protein regularly. What do I do now?”

There are many different types of protein powders.

The big three on the market:

  • Whey protein
  • Egg protein
  • Soy protein

1) Whey protein is the most popular, readily available, and cheapest options.  Whey is what remains after milk has been curdled and strained. It contains lactose, so if you’re lactose intolerant, stay away from whey :).

2) Egg protein powders are made from, you guessed it, the protein in eggs – which means may be a great alternative if you can’t use whey.

3) The other most popular protein is soy, which is a complicated beast.   A lot of the more popular shakes on the market (like Body by Vi and Advocare) use soy protein, so be wary of those products. We’ll be doing a monster article soon on all things soy, so stay tuned.

When choosing a protein powder, make sure to look at the ingredients and find one from a reputable brand. Always do your research even if it is one the most popular brands (such as Muscle Milk). Some of these have had metals such as arsenic found in them.

We should also mention that many popular protein powders are just not great in terms of meeting their promises. Check out this lab ratings review of “high quality” protein powders that meet this reddit protein powder measurement results thread.  There’s lot of fraudulent stuff out there, so make sure you keep your Sherlock Holmes hat on when shopping!

The final word: pumping yourself full of 300g of protein isn’t necessary.  So, don’t overthink it.  Eat real food. If you cannot get enough protein every day, consider a protein supplement, understanding that it’s not gonna make you sprout Hulk-like muscles (here’s how to do that).

Tell me about other supplements!

Pill Assortment

I love your enthusiasm.  Let’s jump right in.  These are the supplements we get the most common questions about: 

Fish Oil: One of the most studied and widely accepted supplements as beneficial, touting claims anywhere from reducing inflammation to reducing depression.  However, like every other supplement out there, there are some negative claims too.

Examine feels like Fish Oil is important.  I know Sol and trust his research methods.  As does Mark’s Daily Apple.  Although you might hear otherwise, we don’t believe that Flaxseed Oil provides all the same benefits as Fish Oil, as pointed out here.

Vitamin D: Vitamin D can be an important supplement to consider if there isn’t any in your multivitamin, you don’t consume dairy, and you don’t get 20 minutes of direct sunlight every day. As Mark’s Daily Apple points out, dietary Vitamin D or Vitamin D from sunlight will produce the same results.

Although some say a Vitamin D supplement is a waste, Examine disagrees, as do we.  Vitamin D, either in supplement form or from direct sunlight, can be beneficial!

Branched Chain Amino Acids: BCAA’s are three amino acids – leucine, isoleucine, and valine.  These play a role in protein synthesis and glucose uptake into cells, which is definitely something we want to encourage when trying to build muscle. However, they are naturally found in protein and unless you are working out fasted, the studies are inconsistent at best on if supplementing with them will actually help with anything.  Conclusion? Get them from food!

Caffeine: This is often the main ingredient in weight loss supplements and performance enhancers, and for a reason – it definitely “speeds you up.”  It’s been shown to increase your endurance and power output, while reducing Delayed Onset Muscle Soreness (DOMS).

Now, you’ll definitely build up a tolerance to caffeine pretty quick (as any coffee drinker knows!), which means I would try to stay away from completely relying on caffeine for your workout energy. For more, check out our massive article on caffeine.

Creatine: Creatine is one of the most researched and commonly used supplements in the world.  It’s a substance that’s naturally occurring in your body, and is also found in food such as meats, eggs, and dairy.

Here’s a quick rundown: creatine stores phosphates in your body in the form of phosphocreatine, which aids in cellular function.  When you take creatine, your muscles can retain more water, which helps your muscles work more efficiently. Now, because one’s water weight is increased, creatine can make some feel bloated.

The verdict: If your goal is general weight loss and fitness, don’t worry about a creatine supplement.  It occurs naturally in your animal protein sources (like red meat).

However, if your goal is oriented towards powerlifting, increased athletic performance, or weightlifting, it may be something to consider. Do your research and make sure to check with your doctor.  There are conflicting reports about consumption of creatine and kidney issues with those who have preexisting kidney issues.  Again (as always), ask your doctor first!

Calcium: For most people, the calcium consumed from dairy, dark leafy greens, and/or in a multivitamin is enough.  You MIGHT consider taking a standalone calcium supplement, but we do not recommend it.  Recent studies have shown that our bodies process calcium supplements differently than calcium from food.  Aim to get calcium from real food.

Fiber: If you’re eating your veggies, you should not need a fiber supplement.  The goal should be about 25g-30g of fiber a day (about 14g per 1000 calories you consume).

CLA (Conjugated Linoleic Acid): One of the most popular “leaning out” supplements – it’s a fatty acid that’s found in beef and dairy.  Some studies claim that it helps reduce body fat mass (in adults that exercise) but other studies show that results are inconsistent or that it does nothing.  In our opinion, you should focus on getting CLA through your diet, and not a supplement.

ZMA: This is just zinc, magnesium, and vitamin B.  Some sites claim that it boosts testosterone (though we can’t find any good studies to back this up), and performance, though this study shows otherwise. There are studies that show that magnesium and zinc can help you sleep. If you can get enough magnesium from items like nuts and leafy greens, and zinc from meat and/or shellfish, this supplement is not necessary.

Beta-Alanine: Beta alanine is found in a ton of pre-workout supplements. If you’ve ever gotten “tingles” after taking one – this is what they are from.  It’s a non-essential beta-amino acid that’s naturally occurring in the body and also found in many meats and eggs, and claims to reduce fatigue helping you get one extra rep.  Studies are inconsistent, but many do show a minor improvement. Conclusion? Supplement this naturally through your diet and protein rich foods like chicken, beef, and fish.

What else can I answer?

Cartoon Pill

To answer your first few questions:

What do you think about [this supplement]?  I’m not a big supplement guy at all, so I may not have a strong opinion on your particular brand.  I’m gonna give a big shout out to my friend Sol Orwell over at Examine.com, who has done some of the most extensive research on supplements I have EVER seen.

What supplements do you take Steve?  BCAA (before a fasted workout, as recommended by Lean Gains), Whey Protein occasionally, Butter Oil/Fermented Cod Liver Oil (as recommended by 4-Hour Body, for experimentation purposes).

What supplements does Staci take? BCAA (when working out fasted), Whey Protein, ZMA, and a multi-vitamin (but only because of deficiencies due to some medical diet restrictions). She also takes fish oil if  she don’t eat a lot of fish that week, but tries to get as much from my diet as possible.

PHEW!

Okay so this is a monster of a post, and a lot to get through.  Let me know what further questions you have – on this topic. I’ll do my best to chime in, understanding that I don’t know your particular health situation, I’m not a doctor, and I’m not even wearing any pants right now.

Ask away.

-Steve

PS: We have ZERO affiliation or sponsorships with ANY supplement company and we don’t do supplement reviews.  So please don’t contact us regarding this stuff or try to send us free samples. We don’t want them!

###

photo source: April Griffus: Dr Mario Tylenol, Robson#: Illustrated Pills, e-Magine Art: Assorted Pills, JP Davidson: Fresh Eggs, Andreas Feldi: Multivitamin, Julio Marquez: Mario Kart, Super Fantastic: Pills in Hand, Noodles and Beef: Supplements

 

 

 

 

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  • Sam

    This is an awesome article! Far too many people are mislead by supplement companies, and it’s a nightmare trying to choose one. I found a site that let’s you compare supplements http://www.mysupplementcheck.com, i’ve been using it for seeing which protein powders actually give the best value for money – some companies are shocking! But as you say, all you need are supplements to fill in the gaps – great advice!

  • Shruti Sinha

    I am also taking supplement from ironhealthsupplement its really good and feel also better.

  • Shruti Sinha

    Nice post… This blog is very best for discuss the significance of supplements required before the workout.http://www.ironhealthsupplement.com/

  • KarolisMak

    You can better choose to eat low fat meat, milk products, tofu, salmon, cheap whey protein, canned tuna… instead of spending huge amount of money for trying to lose weight.

  • Alex D

    I take vitamin D, zinc and fish oil to boost testosterone. For protein, I agree with you, soy protein is a no-go. I also stick with whey and egg. Aside from supplements, what food do you recommend to protein sources? I found this post of 5 cheepest sources of protein. Its crazy, I didnt this one cup of oats had 26 g of protein.
    http://maleresearch.com/muscle-building-5-cheap-sources-healthy-protein/

  • rhiannion

    I have a thyroid deficiency and take prescribed supplemental medication, so must stay away from soy, and also take a calcium supplemental with vitamin D to counter any calcium leaching the thyroid medication does. Also prescribed by doctor to take iron supplements and extra vitamin D because of deficiency caused by the thyroid mess up. I suggested that I get extra sun for the vitamin D, but was told by endocrinologist that extra sun exposure will not cover the vitamin D deficiency. I have a blood test 2x a year to monitor all this; going on your own with supplements is not a good thing and can cause a lot of health hazards you do not want to deal with.
    Thanks for the article Steve.

  • rhiannion

    Also WebMD has a site and you can compare the supplements and/or medications you take, and it will tell you how they interact with one another – the good and the bad.

  • “so go out there and try things out and do what works for you and don’t
    read these types of 1 sided articles like there the word of God.”

    If you’ve read more than this article you’ll understand that this is basically the entire premise of the site, it provides information and what you do with it is your decision. Find what works for you seems to be the mantra I see on any number of articles I’ve read on here.

    The point is, most supplements are full of garbage that’s actually HARMFUL to healthy gains or a healthy body, but fancy advertising and misdirection cause people to think they NEED supplements, when actually a good diet is more important than ingesting man-made variations. Note that the supplements Steve takes are “natural” and even the BCAA one is only taken when working out while fasting.

    If you’re taking supplements to “get an edge” you’re already too focused on the minutiae – take a step back and examine the whole picture of your diet, workout and lifestyle and see WHY you need that “edge”.

  • Adam Fitzpatrick

    AWESOME article. read it all and the attached. I’ll eat more okay okay.

  • Kyle

    Has anyone done any research on Le-vel Thrive products? I looked at this website, but I’m not sure if I want to buy or not. http://www.le-velthrivetoday.com

  • You slayed it in this post, dude!
    One question: When do you have your whey protein shakes? Pre, Post, morning, night?
    Raw proteins like eggs, meats, milk etc. have high fat:protein ratio. Should I substitute some foods with the whey?

    Thanks man

  • JohnMathew

    Does using BSN AMINOx causes any side effects to women

  • JohnMathew

    Optimum Nutrition Serious Mass make me feel comfortable

  • Diserc

    Thanks for sharing!I`d like to add something :avoid the steroids and HGH at all costs. Stay natural and get a protein supplement. My favorite is Syntha-6 made by BSN. However, Muscle Milk, any EAS protein product and any Optimum Nutrition protein will do. I prefer a “blend” of proteins, as opposed to all whey, although whey is GREAT for right after a workout. If price is a factor, get a cheap, Body Fortress brand of whey at Wal Marts. It’s cheap, has BCAA’s and creatine and glutamine added. The downside is that it tastes like crap!
    Source:bestfitnessandmusclebuilding(dot)c.o.m

  • JohnMathew

    I personally like MuscleTech Phase8

  • Allen Marco

    Though most of the things given here are already known and used but finding all of them at one place would be really beneficial for people looking for healthy supplements tips.I need information on MusclePharm AMINO1

  • Janice Rosebud

    This article is so informative and I like it!!! As much as you can do natural supplements which means get as many as you can from your foods. Be careful taking a lot of supplements. Learn How To Evaluate
    Supplements and If You Need Them http://lifeofafighter.com/2015/05/supplements-sports-performance/

  • Rahul Sharma

    Health supplements help in joint wellbeing, bone wellbeing and location other inadequacy that may happen with your iron pumping eating regimen. Supplements are essential on the off chance that you mean to construct your bulk in a brief time.

    http://www.ironhealthsupplement.com/

  • dan

    Lol of course all of the supplements aren’t “necessary” but many of them can and have undoubtedly helped others out there. You don’t want to go overboard with it but writing a lengthy article with the sole intent of discouraging people from taking every supplement out there (even ones that pretty conclusively are beneficial ie. Fish oil, Protein powders, etc…) seems rather ignorant imo.

  • Punit Tiwari

    Action Fuel Pro Review has been nearing all the time of late thus obviously, being the test sort, I chose to really give it a shot. One thing I saw is that they assert that with Action Fuel Pro Review will give you comes about notwithstanding the amount you workout. Something I am not enthusiastic about accepting but rather in the event that its actual it could truly be the supplement for me. All things considered, we should examine how it lives up to expectations and how it can offer you those amazing results.

  • Punit Tiwari

    Action Fuel Pro is a splendid recipe that serves to improve the strong and sexual force, in the men body, who have crossed their age past 30. Its composed in such way that it general conveys key supplements to your body, which diminish down the recuperation time in muscle advancement. A percentage of the compelling fixings help up to support the vitality level for more workout sessions alongside higher sexual commute and remain. The outcomes with the wellbeing change could be seen with 2-3 weeks of beginning the course calendar of this recipe.

  • steveneedsarealjob

    This guy is a total JOKE.

  • Mikey Bav

    great post, I’ve been taking amino acids and they have been the most effective with my work outs and I really have seen a huge difference. This is the one i’ve been taking http://www.amazon.com/Cellucor-Alpha-Amino-Supplement-Count/dp/B00HM9OJFY

  • usanahealthscience

    Great article. Supplements are always important to fulfill all the nutrition that body needs. It helps peoples to make a desired body they always want to build. There is no doubt about it, USANA also manufactures the highest-rated, most effective nutritional supplements and health care products in the world. Our products are the best money can buy. visit to know more about our products here : https://shop.usana.com/shop/cart/Landing

  • Track My Stack

    We have a lot of details on what supplements to take and what not to take, and we advise people even build their own stack instead of commercial products! This way your getting the potency and the right amount based on your biology. If you are serious about supplementation you can do research on our site as to what to take, what others are taking, build your own stack and then move from there, recording what works and what doesn’t work. For example, we wouldn’t advise anyone take multivitamins as your micros will go over for some vitamins/minerals and the quality is generally REALLY low and some can even be down right toxic and if you are getting enough Vitamin K for example or D, you don’t need to go over by taking a all-in-one product. We have a StackLog where users can record the effects of adding vitamins/herbs to their stack to quantitively measure if the ingredient worked or not — this is effective and when buying these powders individually you save more too. If you are interested in learning more, visit http://trackmystack.com

  • Jerry Costman

    Information is the key. Most people only take what they know, and often they may know incorrectly. This is a great outline of what kinds, benefits, and how tos for supplements. Thank you.

    Jerry Costman | Go Fuel Club

  • Tom Miller

    Great selection of proteins, BCAA’s, multi’s, pre- and post-workout products!

    http://www.Invigorate360.com

  • Tom Vanburen

    Great article!

  • Julesboutin

    Wow lovely post, great information about Health supplements thank you.

    Regards
    https://www.healthycell.com/

  • Callie

    4 HOUR BODY. Finally someone else on my wAve length 😛

  • HealthEnthusiastGirl

    Wow what a nice read! Sure it opened up a lot of realizations in me! Specially when it comes to supplementation.

  • Rakesh Tanwar

    Awesome article. Thank you for giving such type of information. If any one has confused about what supplement it should take? then take review from visit : http://www.viewnreview.com/

  • Jai

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  • Andre Flores

    Thanx. This a great post! Well, I guess not for the industry dark forces… I’ve been reading about working out and supplementation for a while and never have seen such a complete and well written article about the subject.
    Regards from Brazil!

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    Great article, thanks for the info.

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    This is really common question as to what supplement should I take. It depends on the deficiency of vitamins or minerals. If you body is lacking with it consult medical doctor if he suggest by taking multivitamins or specific vitamin or mineral will help you out then you should go for it. Generally most of the brands are good but one should go through it and do thorough research for your satisfaction.

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    I think you full of garbage I workout 5 days a week I normally take drink whey protein after workout .I have not taken any for a week and I feel like shit after I workout I just don’t recover by just eating egg ,oat meal your a bit negative

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  • Interesting post Steve but as much as I would like to agree with what you say, everything points to something different, for example in the case of Magnesium:

    http://www.ncbi.nlm.nih.gov/pubmed/22364157

    Only around 50% of people in USA consume enough magnesium in their diet, which basically means the rest is in different states of deficiency.

    Modern industrial farming is depleting our soils, increased pollution, harmful food additives and general shitty lifestyle choices and junk food are destroying our health. Chronic illness and diseases like cancer and heart disease are higher then they have ever been. Do you think many men needed testosterone replacement therapy 500 years ago? So why do you think so many need it today?

    If you think your modern lifestyle is enough you’re living in denial. There is nothing natural about it and your body has not changed much evolutionary the last many thousands years, but the way we live have. Don’t even get me started on electromagnetic radiation from electronics, the studies are out on these and there is nothing good about it for our health!

    Basically, in a constant state of stress, your body will also require more nutrients to keep up.

    Back to magnesium: this is one I think everybody should be supplementing with, the benefits are many. I recommend a transdermal magnesium spray which will restore any deficiency quicker then oral pills:

    http://www.cnelm.com/NutritionPractitioner/Issues/Issue_11_1/Articles/7%20Transdermal%20Mg%20revised2.pdf

    Another nice thing is that there is a patent out for transdermal magnesium for increasing DHEA, DHEA is a hormone which declines with aging. Higher DHEA levels has been correlated with longevity.

  • Great information. Carry on bro. I am working as a content writer , so your
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    Zuly Zonova

    Owner of http://pickbestfishoil.com/

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  • Emily

    What’s your take on Apple Cider Vinegar? Seeing lots about it… Drinking it 3x a day before a meal