Do you take supplements? And what would you recommend?

abbynormalartist

I've been lifting for a few months (total newbie!) and my hubby (who has been lifting for years) keeps suggesting supplements to me. I know the word "supplements" encompasses a lot. I take a multivitamin and I have protein powder that I mostly use it for cooking since I don't usually have a problem getting enough protein in my normal diet. Do any of you take any other supplements and/or do you recommend any? My hubby keeps suggesting a pre-workout and creatine. I don't think I need anything but maybe I'm really missing out. What do you think?

deputy_randolph

creatine (for lifts), vitamin d (for deficiency), magnesium (for doms and sleep), curcumin (for inflammation)

I tried BCAAs; did not see a difference in performance.

cajunlass

I take a supplement that contains green tea and green coffee bean extracts. I do it for energy as I have to get up at 4am for work.

stanmann571

Creatine brings a lot to the table
So do Citrulline and Beta Alanine.

That being said... go to Examine.com to check for contraindications and possible benefits.

cosmonew

I really like a preigniter to get my energy going. I usually have a whey protein after my workout and then take BCAA (Branch Chain amino Acids) for muscle recovery. I am also going to start taking Casein protein before bed. I don't think supplements are necessary..but if you can take them, I think they might aide in strength, gains and recovery.

rybo

I'm one of the last people to suggest or take any supplements, but even I take creatine.

CJ_Holmes

I take creatine (helps prevent blood sugars spikes- I'm diabetic), vitamin b complex, curcumin ( hoping it will help w/inflammation) and calicium-magnesium.

Don't take pre-workout, it's mostly garbage and you'll end up feeling like you need it to have energy during workouts. Sufficient sleep and organic coffee is simpler.

sardelsa

I take some vitamins (a prenatal, DHA and vitamin D), and protein, but otherwise nothing. I don't think taking anything else would have made a difference in my progress

BoxerBrawler

Creatine, Glutamine, CLA, a multi V and amino energy (BCAAs)

piperdown44

Vit D because I tested way low
Multi-vit
Baby asprin (Dr recommended this)
Fish oil
That's about it right at the moment.

MrsLannister

B complex plus SAMe

psuLemon

I only sometimes use Whey, but that is mainly for cooking.

DancingMoosie

I take D3, omega 3 oil(either fish or flax), 1/2 whole foods shake(lots of vitamins) with 1/2 PEScience protein, turmeric, magnesium, DIM complex, hair skin and nails, probiotic, and ToCoQ10(not sure this is doing anything), sometimes extra vitamin c and iron.

TrinityR05

I take a multi, salmon oil, vitamin d, garlic

MsHarryWinston

Currently using whey protein, multivitamin, fish oil, and BCAAs.
My multi has a ton of vit D in it so I don't take that separately.

jseams1234

Whey, D3, B12, Fish Oil, Creatine, Multivitamin...

I drank a half-gallon of D fortified milk a day and took everything above minus the D3 and still tested low on D in my blood work. I'm 47 now and apparently as we get older our bodies have a much harder time absorbing D. I got back up to normal levels with prescription D for a month and now maintain healthy levels with 2000 iu D3 a day.

carterbrent

CLA, Vitamin D, Fish Oil, CO Q10, Magnesium, Vitamin c, Calcium A Good Multivitamin with iron.

GonzosaysMeow

Supplements are mostly overhyped, especially if you aren't doing the essentials like sleeping >6 hrs per night, hydrating, and eating real food.

That being said, I use whey protein powder (supplement my vegetarian diet), and multivitamins every so often (though much research has shown these are probably unnecessary).

Also just drink coffee for a pre-workout instead of all those chemicals and artificial colorings/ingredients/etc.

quiksylver296

Creatine
Magnesium
Potassium
Multi-vitamin
Flaxseed Oil
B-complex
Whey

rainbowbow

creatine
bcaas
a mutlivitamin
vitamin d (5,000 iu)
b complex
and if needed (like that TOM) spatone iron rich water

trigden1991

GonzosaysMeow wrote: »

multivitamins every so often (though much research has shown these are probably unnecessary).

Please provide some evidence for this.

Old_Cat_Lady

One note about Vitamin D if you take it + a multivitamin. Recently, manufacturers have been increasing the amounts of Vitamin D in their multivitamins. Ex: From 400iu to 1000iu or greater. Always check labels when buying. You may not need to purchase that extra vitamin D.

Penthesilea514

Daily multivitamin (mine all the Vit D and Folic Acid I need, plus other vitamins)
Protein powder to supplement (if I am low on protein that day and/or lifting)
Melatonin (rarely for sleep, a couple times a month probably)

Rusty740

Watch this and you'll find out all you need to know. There's probably some swearing, but Dr. Mike Israetel knows what he's talking about. I vote don't bother though, just my two cents. For us regular folks I think we have to try hard enough just to get enough sleep

https://www.youtube.com/watch?v=H-aFdYmg_Ns

GonzosaysMeow

trigden1991 wrote: »

GonzosaysMeow wrote: »

multivitamins every so often (though much research has shown these are probably unnecessary).

Please provide some evidence for this.

My statement was for generally healthy people who eat balanced diets, not pregnant women, vegans, those with certain chronic diseases, etc.

Dolara, P., Bigagli, E. & Collins, Antioxidant vitamins and mineral supplementation, life span expansion and cancer incidence: a critical commentary. A. Eur J Nutr (2012) 51: 769. https://doi.org/10.1007/s00394-012-0389-2
"The majority of supplementation studies indicate no variation of general mortality and of cancer incidence or a detrimental effect on both. Antioxidant supplements so far tested seem to offer no improvement over a well-balanced diet"

Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database of Systematic Reviews 2012, Issue 3. Art. No.: CD007176. DOI: 10.1002/14651858.CD007176.pub2.

Info from the NIH: https://ods.od.nih.gov/factsheets/MVMS-Consumer/
"Based on current research, it’s not possible to recommend for or against the use of MVMs to stay healthier longer."

cdahl383

I just use Whey protein powder and fish oil.

stanmann571

GonzosaysMeow wrote: »

trigden1991 wrote: »

GonzosaysMeow wrote: »

multivitamins every so often (though much research has shown these are probably unnecessary).

Please provide some evidence for this.

My statement was for generally healthy people who eat balanced diets, not pregnant women, vegans, those with certain chronic diseases, etc.

Dolara, P., Bigagli, E. & Collins, Antioxidant vitamins and mineral supplementation, life span expansion and cancer incidence: a critical commentary. A. Eur J Nutr (2012) 51: 769. https://doi.org/10.1007/s00394-012-0389-2
"The majority of supplementation studies indicate no variation of general mortality and of cancer incidence or a detrimental effect on both. Antioxidant supplements so far tested seem to offer no improvement over a well-balanced diet"

Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database of Systematic Reviews 2012, Issue 3. Art. No.: CD007176. DOI: 10.1002/14651858.CD007176.pub2.

Info from the NIH: https://ods.od.nih.gov/factsheets/MVMS-Consumer/
"Based on current research, it’s not possible to recommend for or against the use of MVMs to stay healthier longer."

That may well be true; however, the reality is that finding a definition for a healthy balanced diet or for that matter, finding a person who eats a balanced diet in the wild is relatively difficult.

amy93w

I take Glucosamine sulphate for my joints (I get really clicky joints) vitamin C for my immune system and B complex for energy. That's it but I want to start using protein powder and omega 3 fish oil

stanmann571

Last week, I ran out of DHA/EPA(Fish oil) for about 3 days. By the 3rd day, I noticed that my knee was noticeably more "crunchy/creaky" Additionally, I use Glucosamine+Boswellia for general joint health.

Unknown

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ninerbuff

The majority of supplements on the market aren't needed in the diet. Many people take them thinking they are getting a great benefit, but only a few have had good peer reviewed evidence to back them: whey protein and creatine most notably. The rest IMO, is placebo or anecdotal evidence. Very prevalent in gym culture.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition