5 supplements that might actually be worth it
Supplements can absolutely have an effect on our health, fitness, and performance - but maybe not the effect that we think they do. If we’re not focusing on the quantity and quality of our food, training properly, drinking enough water, getting enough sleep… no supplement is going to save the day. The biggest ‘bang for our buck’ we can get is from making lifestyle changes.
That said: if we are getting a majority of our food from nutrient-dense, high-quality sources, and we are moving our bodies, getting enough sleep, and so on - supplements can help support these healthy habits and potentially give us a helpful leg up. Here are five supplements that we believe might actually be worth it:
1. Protein Powder
While you absolutely can get all the protein you need from real, whole foods, there are several reasons - like convenience - why a protein powder can come in handy. For most people, we recommend a whey protein isolate. A concentrate is the least expensive and least filtered; so you could have a product that’s only 30-80% protein. The isolate is better filtered, and the remaining protein content is at least 90%. If you don’t consume animal products, there are some plant-based protein powders that use a combination of food sources to supply adequate amounts of essential amino acids. But whey protein still outperforms them when it comes to protein synthesis and muscle growth.
2. Creatine Monohydrate
Creatine is a compound that has been shown to help delay fatigue, improve exercise performance, increase strength and muscle gain, and even improve cognitive function. One of the reasons we suggest creatine as a supplement is because, while it is produced in the body, it’s produced in really small amounts; and the amount in the animal-based foods you can get it from (like red meat) is also pretty low. If you’re entirely plant-based, it becomes even more important. The standard dose of creatine is 3-5g per day.
3. Fish Oil
Fish oil provides omega-3 fatty acids, which are a type of polyunsaturated fats that must be obtained from the diet. We need both omega-3 fats and omega-6 fats in relatively equal quantities, but most of our current diets are skewed heavily towards omega-6 fats...hence the need for omega-3 supplementation! Regardless of which brand you choose, there are two types of omega-3 fatty acids we need and should look for: EPA and DHA.
4. Collagen
Collagen is an incomplete protein - meaning it doesn’t contain all nine essential amino acids (which your body can’t make, so you have to get them from food). But as long as you’re getting the rest of your protein from varied food sources, supplementing with collagen can provide some flexibility and make it easier to hit your protein target (many people find it super easy to add a scoop to their coffee or smoothie). Plus, there are some other potential benefits too - like joint, skin, and hair health.
5. Prenatal Vitamins
This recommendation is specifically for women of childbearing age. Even if you’re not actively trying to conceive; if you’re planning to get pregnant at some point in the near-ish future and you’re looking for a multivitamin, a prenatal can be a good choice.
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