Supplements Supported by Science
First things first…
Supplements are meant to do just that - supplement your diet. There can be a place in your diet for some supplements, but they should never make up the bulk of what you’re consuming.
Think of it as a safety net or insurance; prioritize whole foods first (fruits, veggies, whole grains, legumes, lean protein, unsaturated fat) and then maybe a supplement or two can help fill in the gaps. But for the average general healthy population, supplements are n’t necessary.
How do I know if there are gaps in my nutrition?
Consider getting blood work done on a consistent basis (at least every three years, yearly or more if you have risk factors), and knowing your family history. This can help you know if you are low in, or at risk to be low in, things like vitamin D, iron, and so on. It is not recommended to take a single nutrient supplement (e.g. an iron pill) unless you .
Tracking can also come in handy here to see what micronutrients your diet may be missing.
Most importantly, please discuss any and all options with a trusted healthcare provider.
That being said, general recommendations for supplements are:
Caffeine, beta-alanine, and citrulline malate are in most pre-workout supplements, but it's rare that they are properly dosed. My favorite company for supplements is Legion Athletics. They are evidence-based and fully transparent in their labeling and dosages. You can also look for stim-free, or caffeine-free, pre-workouts.
Lastly, it's important to understand that the supplement industry is not regulated, and many supplements on the market have no proven benefits or could even be a risk. Please discuss options with your doctor especially if you are taking prescribed medications, are pregnant or breastfeeding, or have any conditions.
No supplement can nor should replace prescribed medications, vaccinations, or a well-balanced diet. Check for supplements that are third-party tested and transparent in their labeling and dosages (again, Legion Athletics is one example), no proprietary blends.
An excellent resource for all things supplementation is examine.com.
