Some supplements can still be useful
All of that said, I’ve learned from training nearly 1,000 people -- many of whom have undergone amazing before-and-after transformations (albeit not overnight) -- that supplements can still be useful… as long as you don’t rely on them as a panacea for your bodybuilding woes. Whey protein, for example, has been shown to reduce hunger. It’s also a low-calorie way to boost protein in your diet, thereby allowing you to stave off muscle loss while keeping your metabolism high.
As far as other supplements that may aid fitness and weight loss, there are only a few that have been shown to actually work. Dr. Nadolsky recommends the following:
- Vitamin D and Vitamin K: shown to improve to bone health, immune health, testosterone levels, cognitive abilities, and pretty much everything in between
- Probiotics: balances your gut flora, which has been linked to everything from prevention or reduced severity of IBS to improvements in mood disorders like depression
- Creatine: helps your body produce energy quickly, which is helpful for intensive workout sessions and supporting strength gains
- Fish oil: improves cardiovascular health, and has been strongly linked to lower risk of certain illnesses including diabetes and some forms of cancer
- Berberine: as a natural alternative to managing blood sugar and cholesterol (not to be confused with a Bieber-promoted supplement)
If you’re serious about supporting your health and fitness endeavors in any way you can, I’d consider looking into some of the above. At the end of the day, they’re called “supplements” for a reason; they’ll aid your existing regimen, but they’re not the solution to every challenge you encounter on the way.
Instead of spending money on supplements, spend time on researching the basics of calories, protein, and learning how you can think of fitness as a skill. That way, you can rely on yourself to achieve your goals, rather than pinning your hopes on a little pill.
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Dick Talens is an entrepreneur, fitness writer, and growth hacker (both users and muscles). Follow his gibberish tweets: @DickTalens.