With several types of supplements out on the market, along with ads that tell you "this ONE supplement is the answer to all your problems", let's talk about a few that could be beneficial, but won't solve all your problems.
Before we get into this, I want to preface it with: always speak to your physician or registered dietitian before starting a new supplement.
1. Protein
Protein supplements can be helpful if you find it challenging to consume enough protein each day. As a general recommendation, aim for 1.4-2.0g/kg of bodyweight of protein per day. For a 150 lb person, this would be 95-136g of protein per day.
You can get protein from many sources including meat, poultry, fish and seafood, dairy, soy products, or pairing a couple or a few incomplete proteins to make it whole, such as rice and beans.
Protein supplements can be found in various forms including whey, whey isolate, casein, soy, and plant. Before purchasing a protein supplement that is not whey or whey isolate, look for a protein powder that is complete. For example, a plant protein that is peas + rice would likely be marked as a complete protein vs a "regular" pea protein which may miss out on helpful amino acids.
If you find it easy to get protein in your daily diet, a protein supplement may not be necessary. If you'd like to have protein powder on hand for when you're in a rush or on the go, struggle to hit your protein goal, or just to mix it up with protein sources, consider adding a protein shake.
Legion is who I recommend because they are backed by science, and ultimately, taste good. You can view their supplements here. The link is an affiliate link, so I do receive a kickback when you use that link (thanks in advance if you use it!). You can also receive 10% off by using my code "KathM" at checkout.
2. Creatine
Creatine is one of the most researched supplements on the market. It can be taken as a way to aid muscle recovery and increase anabolic hormones to help your muscles grow and repair. For most people, it can be a helpful supplement for recovery, injury prevention, and potentially have neurological benefits. Talk to your doctor before taking creatine.
Again, Legion is who I recommend because they are backed by science. You can view their supplements here. The link is an affiliate link, so I do receive a kickback when you use that link (thanks in advance if you use it!). You can also receive 10% off by using my code "KathM" at checkout.
3. Magnesium
Along with magnesium being an electrolyte, it is also essential for muscle and nerve function, energy production, and blood pressure regulation. Magnesium can be found in some nuts and seeds, leafy greens, and some beans. Magnesium can be a helpful supplement if you aren't consuming enough of it through food, you're feeling under-recovered between workout sessions, or to aid sleep.
There are various kinds of magnesium to choose from, so I'd recommend working with your physician or registered dietitian to find which kind and dosage works for you.
4. Fish Oil
Fish, nuts, and seeds, in general, have a healthful impact on heart health from Omegas including improving cholesterol, triglycerides, and blood pressure. Omegas can also decrease inflammation, improve skin, and impact mental health. Fish oil can come in handy if you do not regularly consume foods that have enough Omegas to meet the recommended daily intake.
When looking for a supplement to add to your diet, you want to make sure what you're buying is what you're actually getting. Supplements are not regulated by the FDA like foods are. Look for a third party certification on the supplement such as NSF or USP.
