So you’ve got your workout plan set and going well and have shored up all of your nutrition and have been doing well, but that ad on tv promising 10x the results from a new “Scientific Breakthrough” supplement looks very tempting. Do you try it, or not? In the example given above, my answer is almost always, “HELL NO!”. However, does that mean that all supplements are to be avoided? Of course not, there are some very good and useful supplements out there and I’m asked quite often by clients as to what, or if, supplements should be used. So I’ve decided to break down some general guidelines for supplement usage.

Multivitamins/micronutrient supplements

Multivitamins are tricky. I honestly don’t know what to tell you as far as taking one or not taking one. The research and studies tend to go back and forth every few years. If you eat well, chances are, you’re getting most, if not all of the vitamins you need. However, who honestly can say they eat perfectly all the time? I know I don’t. Multivitamins can help shore up those bad days. However, you still need to find a good multivitamin. There are BAD multivitamins out there that can have negative impacts on your health. These vitamins usually have a ton of “fillers” in them. There is also the thought that condensing these vitamins into pill or powder form dramatically reduces the vitamins effectiveness. There is a lot to take into consideration and, unfortunately, in a couple years the scientific research and professional suggestions will most likely change as it always does.

Like with most of these supplements, it’s important to do your own research and search out professionals to help you decide what supplements you should take, if any at all. One thing you can do is what is called the “Apple Test”. Place a slice of apple in a glass of water and place one of your multivitamin pills in with the apple. Leave it there for a few days. Apples (like most produce) oxidize when exposed to the air (or in this case, water). If you’re multivitamin is good, it will help the apple stay somewhat fresh, even after a few days. If it’s a poor quality multivitamin, the apple will turn brown, or in some cases, turn black! Aside from multivitamins, there are a few micro-nutrients that are a good idea to supplement. Most nutrition professionals will tell you that taking Omega 3, magnesium and vitamin D3 supplements can be quite beneficial to the average person. These too though should be researched, not just in their necessity, but in their use. Too much of anything can be bad!

Fat Burners

Generally speaking, stay away from these. For one, there are no fat burners out there that actually burn fat. Most articles and research suggest that a supplement that directly burns fat is still at least 10-15 years away. Even then, fat itself isn’t necessarily what causes one to be “out of shape” or “unhealthy”. The real issue is your lifestyle. The two most popular types of “fat burners” are thermogenics (raises body temperature to burn more calories) and appetite suppressants. Neither of which will help you truly change your diet, exercise or lifestyle and are only temporary. On a positive note, I myself have actually used one of these, but not the way most use them. I used to use a “fat burner” supplement a few days leading up to a martial arts competition. This particular supplement would help flush excess water weight and was a mood enhancer. Essentially it helped me lose 5-10 lbs for competition day and give me a boost of energy. So for performance reasons, it was excellent! Mind you I gained the 5-10 lbs back that evening when I stopped taking the supplement. Then again, maybe it was the all you can eat buffet we always went to after competitions!

Protein Shakes/Bars

These, like multivitamins, are some of the most widely used supplements. And for good reason, the body needs protein immediately after a workout that has broken down muscle. Proteins are the building blocks of your body. However, there are still some aspects to be aware of when consuming a protein supplement. First and foremost, don’t overdo it. Chances are, you body doesn’t need 100 grams of protein in one shot, so what it doesn’t need will eventually get stored as fat! Make sure you drink plenty of water. Large amounts of protein intake with a lack of water can lead to kidney issues, so stay hydrated! Also, look at the ingredients in your protein powder/bar. If there is a list a mile long of unpronounceable words, it’s probably not that good for you. You want as pure and complete of a protein as you can get. Not all proteins are equal! Top of the list will be whey protein. It’s best not to have much fat or fiber in that powder/bar either if used for a post workout meal. Fat and fiber slow down the absorption rate of the protein into the body, which defeats the purpose of a post workout shake. There is a lot more information about protein shakes and bars, far more than I can write in this article. With any supplement you desire to use, do your research and ask a professional!

Pre-workout drinks/supplements

Most pre-workout supplements fall under one of two (or both) categories: Energy enhancing supplements and supplements that help ward off on muscle fatigue. Many make use of both of these elements. Typically these supplements include vitamins that help unlock foods energy proponents such as B12. (Note that B12 itself, does NOT produce energy. B12 just allows the Carbs to do their job in that department.) These supplements also tend to have large amounts of caffeine and many have creatine. Creatine is naturally created in the body and, generally speaking, helps produce energy for muscles. Most of these pre-workout supplements require you to cycle off of them after a month or two of use. This alone should tell you to use caution while using these supplements and to note any negative side effects you may have while using these supplements. The average person looking to get in better shape and be healthy will have virtually no use for these supplements. These are designed largely for athletes and competitors who need a boost in the gym.

In conclusion, like I’ve mentioned multiple times, do your research. Everyone is different, what works for one person may not work well for another. Definitely don’t buy into what that TV or magazine ad tells you is “scientific” fact! It’s THEIR scientists searching for ways to prove what they want rather than searching for the truth. Also note that supplements are NOT approved or regulated by the FDA. That means that any supplement company can come up with a pill and say whatever they want. If they’re proven wrong and it leads to health issues, they are in trouble, but if not, there are no repercussions for lying. This is why so many supplements these days do little to nothing different than any other supplement. They just have a different package and a different lie! Can’t sue someone for something that didn’t happen! Unfortunately, sometimes a new supplement will pop up on the market, and it does cause issues. Look no further than Ephedra. It was the next big thing in weight loss…until it started killing people! It’s not until AFTER there is an issue that the government will step in and ban a substance.

My best suggestion, aside from doing your own research, is to stick to the supplements that have been around for years. Your basic and trusted brand of multivitamin and a simple protein shake used on occasion. Remember, for most of you, it’s all done to improve your health, not cheat your way to a temporary physical look! Stay safe and stay healthy!