Whether you’re a fitness enthusiast who wants to get better at your workouts or you simply want to improve your overall health, there are many supplements that can help. If you’re using one regularly, you may be wondering if it really works.
While the science is still out on some of these substances—such as caffeine and ginseng—these seven supplements have been proven effective by scientific studies over the years.
Creatine is an amino acid found in skeletal muscle tissue which helps maintain the structure and function of cells. It’s typically used to treat muscle-related diseases such as muscular dystrophy and chronic fatigue syndrome. Creatine also has been shown to increase endurance during exercise, particularly intense aerobic activity like sprinting or running. In fact, it’s so powerful that athletes sometimes ingest it before big competitions to boost their performance.
The most common form of creatine is known as creatine monohydrate (CMH). Creatine supplementation can also come in the form of creatine ethyl ester (CEE), but this substance is not as popular as CMH because it tends to cause gastrointestinal issues, including diarrhea. While research suggests that CEE may be more beneficial for certain people than others, you should consult with your doctor before taking any supplement, especially if you’ve had trouble with digestion.
2. Omega 3 Fatty Acids
Omega 3 fatty acids (also called omega-3 fats) are essential nutrients that are critical for building healthy body tissues and maintaining heart health. It’s believed that they reduce inflammation, lower risk factors for cardiovascular disease, and even prevent depression and dementia.
You can find them naturally in foods like salmon, walnuts, flaxseeds, and chia seeds. However, due to a lack of research on omega-3 fat supplementation, FDA regulations currently prohibit its use as a dietary supplement.
If you’d prefer to take omega-3 supplements instead, try fish oil. One study showed that fish oil significantly decreased blood levels of triglycerides while increasing HDL cholesterol. Another study found that omega-3 fats reduced the amount of LDL cholesterol in patients with high cholesterol.
Probiotics refer to live microorganisms that are normally present in our digestive tracts and other parts of our bodies. There are thousands of different types of probiotic bacteria, and many of them produce enzymes and vitamins that aid in digesting food, preventing illness, and regulating immune system functions.
When taken orally, probiotics can help restore balance to the intestinal tract. This is particularly important when someone is suffering from gastrointestinal distress or has undergone antibiotic therapy. The use of probiotics is also gaining popularity among athletes looking to recover faster after intense physical activity.
There are two main types of probiotics: Lactobacillus and Bifidobacterium. The former is usually more effective, but both are commonly found in yogurt, kefir, and kimchi.
Glutamine is an amino acid that plays a major role in metabolism and protein synthesis. It helps build muscles and repair damaged tissue when needed. For this reason, it’s often included in sports drinks and energy bars.
Supplemental glutamine can also help with weight loss, since it increases satiety and reduces appetite. It’s also considered helpful for treating inflammatory bowel disease and irritable bowel syndrome.
A recent clinical trial found that glutamine helped boost the effectiveness of resistance training in older adults. Researchers speculate that it may work by stimulating the growth of new muscle fibers, which could potentially lead to greater strength gains.
5. Beta Alanine
Beta alanine is a nonessential amino acid that occurs naturally in muscle tissue. It’s also available as a dietary supplement.
Beta alanine is thought to improve athletic performance through several mechanisms. It can inhibit the breakdown of lactic acid, allowing it to accumulate in the body. It also improves oxygen usage during exercise, which leads to faster recovery time between sets.
Another benefit of beta alanine is that it can enhance fat burning during exercise. Research conducted in rats and mice shows that it stimulates the release of norepinephrine, which triggers increased energy expenditure.
6. Citrulline Malate
Citrulline malate is another amino acid that’s found naturally in the body. It’s also a precursor to arginine, an amino acid that’s involved in nitric oxide production. Nitric oxide activates blood vessels and relaxes smooth muscle tissue; it’s also associated with improved mental focus and concentration.
As mentioned above, citrulline malate can also help increase the effectiveness of resistance training. A 2017 review published in the Journal of Sports Sciences found that it enhanced the effects of short-term resistance training programs compared to placebo. However, it didn’t seem to do much in terms of long-term results.
Zinc is an essential mineral that’s necessary for normal growth and development. It’s also an antioxidant that helps protect against oxidative stress caused by free radicals.
Zinc deficiency is very rare in developed countries, but it’s quite common in developing nations where soil quality isn’t optimal. People living in rural areas may also suffer from zinc deficiencies due to low exposure to sunlight, which is required to activate the absorption process.
According to a 2010 World Health Organization report, zinc deficiency causes stunting in children, poor cognitive functioning, and impaired immune function. It’s also linked to impaired wound healing and higher mortality rates for infectious diseases.
All these things which we have discussed above are known as fitness supplements if anyone wants to build muscle it can be done with the help of these supplements. In order to achieve any goal or milestone in fitness industry these supplements are necessary for each and every body to take. Without taking these supplements they will never be able to achieve their goal in fitness industry.