Tag: popular supplements

  • Don’t Waste Your Money: These Popular Supplements May Not Deliver Results

    Don’t Waste Your Money: These Popular Supplements May Not Deliver Results

    Popular supplements are big money makers, but the problem is: the supplement industry is filled with misleading claims and ineffective products. This can make it difficult for anyone to know what to trust.

    That’s why we’ve created a list of 10 popular supplements that are most likely a waste of money, three supplements that we recommend based on scientific evidence and personal experience. Plus, a few others that may show some promise. 

    While we understand the appeal of some of these popular supplements, we want to remind people that there is no magic pill or powder that can replace a healthy diet and regular exercise. Instead, we encourage everyone to prioritize whole foods, stay active, and seek guidance from a qualified professional when considering supplements.

    Related: 35+ free workout plans for different goals and ability levels

    Popular supplements that are likely a waste of money include:

    1. Garcinia cambogia

    There is insufficient evidence to support the effectiveness of this supplement for weight loss.

    2. Green tea extract

    While green tea has health benefits, research has not yet supported the use of green tea extract supplements for weight loss or other health benefits.

    3. Raspberry ketones

    There is no scientific evidence to support the effectiveness of this supplement for weight loss.

    4. BCAAs

    While branched-chain amino acids (BCAAs) are essential for muscle growth and repair, supplementing with them has not been shown to provide any additional benefits compared to getting them from whole food sources. We’ve used this quite a bit over the last several years, but have since stopped after learning it could create blood glucose spikes and may not even support muscular growth and repair.

    5. CLA

    Conjugated linoleic acid (CLA) has been marketed as a weight loss supplement, but studies have shown mixed results and no significant long-term weight loss benefits.

    6. HMB

    While beta-hydroxy beta-methylbutyrate (HMB) may help with muscle recovery and growth, there is not enough evidence to support its widespread use as a supplement.

    7. Nitric oxide boosters

    Supplements that claim to boost nitric oxide levels for improved athletic performance and muscle growth have not been consistently shown to be effective in scientific studies.

    8. Testosterone boosters

    Supplements marketed to boost testosterone levels may not provide any significant benefits and can have potentially harmful side effects.

    9. Probiotics

    While probiotics can have health benefits, including improved gut health and immunity, it is often more effective to get them from whole food sources such as yogurt, kefir, and fermented vegetables.

    10. Multivitamins

    Many individuals may not need to take a multivitamin if they already consume a balanced diet. Additionally, some research suggests that high-dose multivitamin supplements may increase the risk of certain health problems.

    Here’s three popular supplements we take ourselves and like:

    1. Protein (whey or plant-based)

    Protein supplements can help individuals who struggle to meet their daily protein requirements through whole foods. Whey protein is an easily absorbed and complete protein source, while plant-based protein supplements are ideal for those who are lactose intolerant or follow a vegetarian or vegan diet. Protein supplements can help support muscle growth and repair after exercise, aid in weight loss, and promote satiety and overall health.

    2. Vitamin D

    Vitamin D is essential for bone health, immune function, and calcium absorption. However, many individuals do not get enough vitamin D through diet or sunlight exposure. Supplementation can help improve bone density, reduce the risk of fractures, and enhance athletic performance. Vitamin D supplements are especially beneficial for individuals who live in areas with limited sun exposure or have darker skin tones that can inhibit vitamin D production.

    3. Creatine

    Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. Supplementing with creatine can increase muscle size, strength, and power, improve athletic performance, and aid in muscle recovery. Creatine supplements are particularly beneficial for those who engage in high-intensity, short-duration activities such as weightlifting, sprinting, or sports. (Related: What you actually need to know about creatine)

    Then, there are several supplements that show potential benefits, but more research is needed to fully understand their effectiveness. Here are a few examples:

    1. Omega-3 fatty acids

    Omega-3s are essential fatty acids that play a crucial role in brain health, heart health, and reducing inflammation in the body. While some studies suggest that omega-3 supplements can help with a variety of health conditions, more research is needed to determine optimal dosages and long-term effects.

    2. Magnesium

    Magnesium is a mineral that is important for muscle and nerve function, heart health, and bone health. While some studies suggest that magnesium supplements can improve sleep quality, reduce anxiety, and lower blood pressure, more research is needed to determine its effectiveness and optimal dosages.

    3. Curcumin

    Curcumin is a compound found in turmeric that has anti-inflammatory and antioxidant properties. While some studies suggest that curcumin supplements may help with joint pain, inflammation, and cognitive function, more research is needed to determine optimal dosages and long-term effects.

    4. Vitamin C

    Vitamin C is an essential nutrient that supports immune function, skin health, and wound healing. While some studies suggest that vitamin C supplements may reduce the risk of chronic diseases and improve immune function, more research is needed to determine optimal dosages and long-term effects.

    5. Ashwagandha

    Ashwagandha is an herb that has been used in Ayurvedic medicine for centuries to promote stress relief and improve overall health. While some studies suggest that ashwagandha supplements may reduce stress and anxiety, improve cognitive function, and boost testosterone levels, more research is needed to determine its effectiveness and optimal dosages.

    We take supplementation very seriously. Before adding any supplements, we encourage you to consult with your physician and or a registered dietician and nutritionist.

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  • What you actually need to know about creatine

    What you actually need to know about creatine

    Creatine is popular stuff. We started to really hear about it in the early-90s, along with the rumors: “it’s a steroid”, “it’s bad for your kidneys”, “it dehydrates you”, “it gives you acne”, the list goes on. That was fake news of the 1990s, but understandably, you never know with this kind of stuff, right?

    To save yourself time from getting lost down the internet rabbit hole searching for information about creatine, the following is a quick breakdown on what you actually need to know about it.

    What is creatine?

    Creatine is a naturally-occurring compound in the body. For the most part, it’s primarily found in our muscles. It’s also found in animals and fish. Commons ways to supplement with creatine are with concentrated powders or capsules.

    What does creatine do?

    The long story short is that creatine helps the body produce chemical energy called ATP. (That’s short for adenosine triphosphate). When we workout, our ATP stores get depleted and creatine helps to replenish them.

    Does creatine work?

    The long story short again: yes. Due to it’s popularity over the years, creatine is one of the most studied supplements. Research has shown that creatine, on average, can increase muscular strength by 8% and muscular endurance by 14%. Aside from it’s muscle-building effectiveness, it’s also been shown to have several other general health benefits that include boosting brain function and acting as an antioxidant.

    Is creatine safe?

    According to a position stand paper published by the International Society of Sports Nutrition, yes. Of the several studies compiled over the years, researchers are confident that creatine supplementation is safe in the short and long terms.

    What’s the best way to take creatine?

    If you’re going to take a creatine, go with monohydrate in powdered form. That version of creatine is the most studied. It’s unnecessary (and could be counterproductive) to use any other type.

    The best time to take creatine is after a workout along with carbohydrates. Even though it’s a performance supplement, it’s doesn’t work like the caffeine in coffee or a pre-workout product. To simplify: carbohydrates help deliver the creatine to our muscles.

    How much creatine should be taken?

    For most people, about 3-5 grams per day is appropriate. Some experts say “loading” creatine is a good idea to get the muscles “saturated” with it to immediately start having effects on training. The loading phase is typically 5 grams, 4 times per day for 5-7 days. The loading phase is not necessary, but without it there could be a delay on when you start to see the positive effects.

    So, what’s the general take on creatine?

    The research looks good and experts seem to be confident in it’s effectiveness and safety. However, there is no supplement in the universe that’s going to be a life-changer. Sure, it could help you along the way, but it’s the smart eating habits, good workouts, and generally healthier lifestyle habits that make the true difference.