Do you take supplements? And what would you recommend?
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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.
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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)0 -
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
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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."
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I just use Whey protein powder and fish oil.0
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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.1 -
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 oil0
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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.1
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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
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I take Pre-Cre (A creatine before the workout) to help with muscle growth and afterwards drink a protein shake to mix in that extra protein. Of course, I'm going through a bulking phase at the moment, so before taking any of that you should make sure you really need it first.
I'd suggest get into the rhythm of lifting then once you're comfortable and want to start going heavy go ahead and grab yourself some protein (and creatine but that's optional). If you got the extra money in your pocket, I'd also suggest post workout drinks with amino acids for muscle recovery.0 -
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
Supplements aren't needed, but can be usefull if your missing certain key stuff. For example, if you have no tolerance with dairy and there's not many food that you like that has calcium, then getting a calcium supplement is better than not having it at all. If you can't hit your protein goal, because you are always full after a meal, than a protein shake or 2 is still better than not reaching your protein goal. The whole point of supplements is that it supplements your diet, it doesn't enhance it. It's only there to give you that little push that you wouldn't get otherwise because of personal reasons.
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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It seems like creatine is one everyone agrees is useful. Any suggestions on what kind (brand) to get? Anything I should look out for? I've been avoiding it because I heard it makes you retain water and feel bloated.0
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abbynormalartist wrote: »It seems like creatine is one everyone agrees is useful. Any suggestions on what kind (brand) to get? Anything I should look out for? I've been avoiding it because I heard it makes you retain water and feel bloated.
For brands, I'd check out labdoor.com or consumerlabs.com to look quality testing. But creatine can make you retain some water since it draws water into the muscles. It is the one of the most proven supplements, but it doesn't help everyone. You can always try it to see if it helps.0 -
whey proteines (stawberry taste) who content some BCAA days of workout, also intermitent fasting
but be aware that noting is better that a good training routine. suplements will only help for a few % if your workouts are well done .1 -
stanmann571 wrote: »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.
I get the same thing. I up my intake on squat and deadlift days
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