I agree with you on most of the supplements out there. I've taken my fair share and most don't do much. The two things I take everyday without fail are a protein powder (GNC standard whey for 48g) and multi-vitamins (technically a supplement). On occasion I will take a water reducer if I've been eating too much salt and feel bloated but never for more than a few days. I think you are right in that it really just boils down to healthy eating and good old fashioned hard work.

The best way I've heard thermogenics/weight loss pills put is that they burn about an extra meals worth of calories a week so about 500-600 calories. This may give you a edge if you are focused and in it for the long term but you are one cheat meal away from wasting your money. Supplements can help give you an edge but you still have to do the work.

The supplement industry relies on creating a market of unsuspecting consumers who believe they can look like the "natural" fitness models used in advertisements. Ironically, these "natural" fitness models are not achieving their edge from supplements but from some combination of steroids -- even just in small doses to get that "Photoshopped look."

I am on the road to achieving my fitness goals -- and this has only taken place after I STOPPED taking supplements. I still have half a bag of unfinished protein powder that I haven't touched since getting serious about reaching my goals.

I believe creatine is the only proven supplement to actually work -- it creates more fullness in the muscle through fluid retention. Believe it or not, there is no legit scientific evidence that something like even whey protein will actually enhance your performance. Before a beach vacation, I am contemplating supplementing with creatine to get a bit more muscle fullness (I've used it occasionally since the late 90s), but otherwise, I'm happy eating my calories from tasty food rather than powders.

Check out Rusty Moore's Supplement Conspiracy:

http://www.fitnessblackbook.com/supplement-conspiracy.pdf

Im not allowed to say what im taking because MFP will flag me and say that im promoting their competitors.

I'm taking a lot of vitamins, fish oil, glucosamine, fiber, etc. to supplement the things I rarely get enough of in my diet. None of it is intended to make me lose weight, but some of it should make me more fit / athletic.

My case is also probably a bit different than most. I have some medical issues and get some tests at least annually (or more frequently). I've struggled to lose weight for several reasons... in more than 2 years, I've only lost about 30 lbs. Anyway, it isn't conclusive but one of my tests last fall came back with a result that could indicate malnourishment. That really sucks because I can't seem to lose weight quickly enough (sometimes not at all) so I'm probably eating too much, despite that I am constantly hungry. So I'm trying to make sure I'm at least getting all of the micro-nutrients my body needs. So far, continued measurements show a steady decrease in muscle and increase in fat %. FML

@DorkothyParker Yes, I agree that low carb could be helpful. It's just challenging to get to low carb. As far as sodium, I'm more interested in decreasing than increasing.

My HDL has always been challenging and LDL has never been a problem. For the past 18-24 months, though, my HDL has improved as my LDL has stayed low. In fact, I got flagged for having too low of total cholesterol on a screening in 2014. For that test, HDL was slightly above the bottom of the range and LDL was 17. The dr. wasn't concerned about the LDL and just said that the lower it is, the better. Most recently (October), my HDL was 55 and LDL was 36, so I think I've got the cholesterol under control. Obviously, a diet with more animal products / meat will increase LDL, though. Despite that, I do believe an increase in protein consumption will help.

mmmpork wrote: »

@midwesterner85 @DorkothyParker Careful with low carb, research is a bit shaky there depending on how low you go. Long term studies are lacking as most participants couldn't maintain it, but were able to stay low calorie. Also "low carb" can mean different things. People get really emotionally attached to their low carb lifestyle, become armchair scientists, and have trouble critically reasoning. Don't believe the hype or get sucked in by fanatics, the discussions and types of low carb diets are reminiscent of religious sects!! (Ex-Paleo here, 3+ years). If you are shooting for a calorie deficit, cutting carbs will remove a lot of extra calories, but you can easily keep it at 150-200 g a day to achieve that. Some "low carb" studies actually consider 200 g low carb, that's how inconsistent "low carb" is. I personally shoot for 150 g a day on a 1500 calorie diet and it's not hard at all.

To answer the original post, I supplement with cod liver oil (vitamin a), liquid magnesium (cured my migraines), and liquid vitamin d. I also use whey protein mixed with homemade chocolate malt powder and whole milk as a post swimming supplement.

A big part of why low carb would help me is to reduce BG spikes, for both timing (affects everyone, but is worse for those on insulin) and sensitivity changes. I have both type 1 and type 2 diabetes. As for type 1, I have more knowledge than most physicians and am certainly no "armchair scientist."

@Azercord I use Trace Minerals Ionic Magnesium. It says to take 4 mg a day, which I worked up to initially (2 mg in the morning and 2 mg at night, 4 mg at once was too much for me). Now I just take 2 mg a day in the morning. If I were to get a migraine then I'd probably start taking more but 2 mg a day seems to work well for me. Don't worry about overdosing... magnesium is a natural laxative so your body will let you know ha ha.

I tend to do a lot of experimenting with different supplements that are out there. The big key that everyone seems to forget nowadays is proper eating habits first. Supplements are called "supplements" for a reason. They are not meant to base a diet on. Before I added in my supplements, I figured out my daily calories and macros and built a nutritional plan around it. I adjust it from time to time depending on what I see but it is the staple.

I regularly use glucosamine & MSM, MusclePharm Armor-V multivitamin, Optimum nutrition Pro gainer as a breakfast substitute if I am unable to cook my eggs and oats, and I use a regular whey protein after my workouts.

Currently, I'm giving Jim Stoppani supplements a try. Pre and post workout drinks and ZMA. I'm enjoying them and I feel like they are making a difference for me. My soreness and recovery seem to be cut down compared to without and I definitely sleep better with the ZMA, but this is all based on how I "feel". To each his own.