Understanding supplements - should I be taking them?
girlalmighty08
Posts: 130 Member
I'm wondering who out there takes supplements? I'm a 5'8" female, 187 lbs., and have been losing weight consistently for the past 4 months. I work out 5-6 times per week, mostly consisting of a variety of group fitness classes (cardio, strength training, kick boxing, Zumba). Would supplements be a good idea?
Curious to see who out there takes them, which ones, and why.
Curious to see who out there takes them, which ones, and why.
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Replies
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I take a Vitamin B complex and it really helps my energy levels. I definitely noticed a decrease in my energy when I wasn't taking them. I also take cinnamon pills as they're supposed to be good for regulating sugar metabolism. I don't really know if they contribute or not, but it can't hurt.0
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I'm thinking about taking a calcium supplement... and yes I have heard that about cinnamon too! I put it in my cereal and protein shakes all the time!
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With the exception of a multi vitamin and protein supplements, 90% of supplements are uneeded if you have a balanced diet. There are no such things as "fat burners", "detoxers", or "carb blockers". These are just names of products designed for you to spend money with little to no results.
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
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I'm not looking for any of those fad supplements, I'm talking about actual vitamin/mineral supplements.
You think a multi-vitamin is a good choice to take?0 -
A multi should be enough.girlalmighty08 wrote: »I'm not looking for any of those fad supplements, I'm talking about actually nutritional supplements.
You think a multi-vitamin is a good choice to take?
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
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I take:
Fish oil- Omega 3's
Multi vitamin- Just in case
Bee pollen- has completely cured my hayfever/allergies
Grape seed extract and vitC- My dentist recommended this for healthy teeth and gums. It's also great for skin, vein problems and fluid.
Calcium- Both my mum and grandma have osteoporosis, my doctor put me on it.
Liquid Chlorophyll- For extra greens
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girlalmighty08 wrote: »I'm thinking about taking a calcium supplement... and yes I have heard that about cinnamon too! I put it in my cereal and protein shakes all the time!
I will say that last month when I took a combination magnesium, calcium and zinc, it really helped with my TOM symptoms. I actually ran out so I need to pick up another bottle.
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With the exception of a multi vitamin and protein supplements, 90% of supplements are uneeded if you have a balanced diet.
Even those things are unnecessary if you have a balanced diet. I think of them more as convenience/insurance supplements.
My favorite supplement = 2-3 grams combined epa/dha per day from a quality fish oil. This is followed closely by 2,000-5,000 IU Vitamin D3, since I'm indoors most of the time because of work.0 -
girlalmighty08 wrote: »I'm wondering who out there takes supplements? I'm a 5'8" female, 187 lbs., and have been losing weight consistently for the past 4 months. I work out 5-6 times per week, mostly consisting of a variety of group fitness classes (cardio, strength training, kick boxing, Zumba). Would supplements be a good idea?
Curious to see who out there takes them, which ones, and why.
The only supplements that should be considered would be a balanced multi and fish oil, and even these vary depending on your diet. Of course, there's always the special scenarios which i'm not account for, these are just the general recommendations.
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New research is coming out about fish oil supplementation and it may not be worth it. The ratios of omega 3-6-9 is key. " hypothesis is that levels of omega 6 are so high in our bodies that any more unsaturated fatty acid — even omega 3, despite its health benefits — will actually contribute to the negative effects omega 6 PUFA have on the heart and gut,”
article link: http://www.vancouversun.com/health/Fish+supplements+more+harm+than+good+researcher+finds/7857942/story.html
abstract link http://dx.doi.org/10.1017/S00071145120053260 -
carakirkey wrote: »New research is coming out about fish oil supplementation and it may not be worth it. The ratios of omega 3-6-9 is key. " hypothesis is that levels of omega 6 are so high in our bodies that any more unsaturated fatty acid — even omega 3, despite its health benefits — will actually contribute to the negative effects omega 6 PUFA have on the heart and gut,”
article link: http://www.vancouversun.com/health/Fish+supplements+more+harm+than+good+researcher+finds/7857942/story.html
abstract link http://dx.doi.org/10.1017/S0007114512005326
Incorrect. Ratios are meaningless, just as they are with just about everything when discussing nutrition.
People do not need to supp either 6 or 9. EPA/DHA content will be very low in these as well.
Omega 3 is where it's at... The benefits of 2-3 g of combined EPA/DHA per day are staggering. The science on fish oil is incredibly strong, it almost doesn't matter what your goals are... everyone should be taking it.
http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html0 -
I take fish oil and vitamin D. I'd also have some vitamin C during the winter, but not the rest of the time.
Also protein shakes after a workout if I'm not going to have a proper meal soonish after that, or when I'm hungry out of schedule and likely to eat something way junkier.0 -
I take a protein powder when needed, and a multivitamin and fish oil every day.0
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I've analyzed my actual intake, found it to be lacking in iron, and started taking a supplement on days I get <50% of my RDI. You should get most vitamins/minerals from your food. Look for nutritional gaps. You pee out most excess vitamins, making multivitamins (300% Vitamin C!) useless.0
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girlalmighty08 wrote: »I'm wondering who out there takes supplements? I'm a 5'8" female, 187 lbs., and have been losing weight consistently for the past 4 months. I work out 5-6 times per week, mostly consisting of a variety of group fitness classes (cardio, strength training, kick boxing, Zumba). Would supplements be a good idea?
Curious to see who out there takes them, which ones, and why.
I take a multivitamin, krill oil capsules, whey protein, and creatine (before workouts). That's about it. I don't supplement BCAAs because I get enough of that through my diet, though I know a lot who do. I'm thinking of adding an additional calcium supplement because there's a history of osteoporosis in my family.
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girlalmighty08 wrote: »I'm wondering who out there takes supplements? I'm a 5'8" female, 187 lbs., and have been losing weight consistently for the past 4 months. I work out 5-6 times per week, mostly consisting of a variety of group fitness classes (cardio, strength training, kick boxing, Zumba). Would supplements be a good idea?
Curious to see who out there takes them, which ones, and why.
I take a multivitamin, krill oil capsules, whey protein, and creatine (before workouts). That's about it. I don't supplement BCAAs because I get enough of that through my diet, though I know a lot who do. I'm thinking of adding an additional calcium supplement because there's a history of osteoporosis in my family.
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The only one I currently take is a higher dose of D3, doctor's orders due to a deficiency. I was taking fish oil but my doctor told me to stop, so I went off that a few days ago.0
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carakirkey wrote: »New research is coming out about fish oil supplementation and it may not be worth it. The ratios of omega 3-6-9 is key. " hypothesis is that levels of omega 6 are so high in our bodies that any more unsaturated fatty acid — even omega 3, despite its health benefits — will actually contribute to the negative effects omega 6 PUFA have on the heart and gut,”
article link: http://www.vancouversun.com/health/Fish+supplements+more+harm+than+good+researcher+finds/7857942/story.html
abstract link http://dx.doi.org/10.1017/S0007114512005326
Incorrect. Ratios are meaningless, just as they are with just about everything when discussing nutrition.
People do not need to supp either 6 or 9. EPA/DHA content will be very low in these as well.
Omega 3 is where it's at... The benefits of 2-3 g of combined EPA/DHA per day are staggering. The science on fish oil is incredibly strong, it almost doesn't matter what your goals are... everyone should be taking it.
http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html
My doctor actually just told me to stop taking it after she got my new blood work earlier this month, and also reviewing my woe. My cholesterol, triglycerides and blood pressure are all great, and she said it wasn't going to really do anything beneficial for me at this point.0 -
I do the fish oil with vit D with my coffee (when I remember). It has strangely helped with anxiety. I've been adding magnesium to my dinner and alpha-lipoic acid when I don't eat so healthy. I've been building a collection looking at sports supplements like BCAA, NAC, pre-workout mixes and of course whey isolate. The multi-vitamin can be harmful if you are over doing vitamin A already. I sometimes will throw in one that has a B-12 added but maybe once a week.
My newest additions are 5-HTP for serotonin production and CLA for stalling fat growth. I'm terrible!0 -
MercuryBlue wrote: »girlalmighty08 wrote: »I'm wondering who out there takes supplements? I'm a 5'8" female, 187 lbs., and have been losing weight consistently for the past 4 months. I work out 5-6 times per week, mostly consisting of a variety of group fitness classes (cardio, strength training, kick boxing, Zumba). Would supplements be a good idea?
Curious to see who out there takes them, which ones, and why.
I take a multivitamin, krill oil capsules, whey protein, and creatine (before workouts). That's about it. I don't supplement BCAAs because I get enough of that through my diet, though I know a lot who do. I'm thinking of adding an additional calcium supplement because there's a history of osteoporosis in my family.
@MercuryBlue I would definitely look into starting calcium supplements. My mums doctor implored her to get us "kids" onto it, to hopefully prevent the osteo she and her mother and probably her mother had.
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I know you pee out Vitamin Bs...and I think C...But not everything so be careful!I've analyzed my actual intake, found it to be lacking in iron, and started taking a supplement on days I get <50% of my RDI. You should get most vitamins/minerals from your food. Look for nutritional gaps. You pee out most excess vitamins, making multivitamins (300% Vitamin C!) useless.
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Sarasmaintaining wrote: »carakirkey wrote: »New research is coming out about fish oil supplementation and it may not be worth it. The ratios of omega 3-6-9 is key. " hypothesis is that levels of omega 6 are so high in our bodies that any more unsaturated fatty acid — even omega 3, despite its health benefits — will actually contribute to the negative effects omega 6 PUFA have on the heart and gut,”
article link: http://www.vancouversun.com/health/Fish+supplements+more+harm+than+good+researcher+finds/7857942/story.html
abstract link http://dx.doi.org/10.1017/S0007114512005326
Incorrect. Ratios are meaningless, just as they are with just about everything when discussing nutrition.
People do not need to supp either 6 or 9. EPA/DHA content will be very low in these as well.
Omega 3 is where it's at... The benefits of 2-3 g of combined EPA/DHA per day are staggering. The science on fish oil is incredibly strong, it almost doesn't matter what your goals are... everyone should be taking it.
http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html
My doctor actually just told me to stop taking it after she got my new blood work earlier this month, and also reviewing my woe. My cholesterol, triglycerides and blood pressure are all great, and she said it wasn't going to really do anything beneficial for me at this point.
Your doctor seems to have a partial knowledge base regarding the benefits of fish oil. It is not only beneficial for regulating lipids. There are dozens of other benefits to taking 2-3 grams of combined EPA/DHA per day including, joint health and reduction of inflammation in the body.0 -
i take vitamin b12 via injection since i cannot absorb it, i take vitamin D, folic acid and iron due to deficiencys0
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