Supplements Part 4- Health Supplements & Conclusion

The previous sections have looked at supplements that are purported to enhance muscle building or help improve athletic performance. This section will look at supplements that are aimed to promote general health. 

SUPPLEMENTS TO PROMOTE GENERAL HEALTH

There are many, many supplements out there that are marketed to promote general health, unfortunately many of them do not live up to the hype, don’t work or are overpriced. There are very few supplements that are worth the money. There are several nutrients that have been suggest that may be of use.​

Omega-3 fatty Acids-  
 In supplemental form, are endorsed by the American Heart Association for heart health in certain individuals.

Low Dose Multivitamin-   
 In order to ensure sufficient level of vitamins and minerals in diet (recommended by American Medical Association).

Vitamin D-         
Has a role in regulating immune function, cardiovascular health, growth & repair.

Probiotics-
Have been shown to reduce the number, duration & severity of upper-respiratory tract infections & gastrointestinal distress in the general population & in athletes. Health benefits of probiotics are strain specific and dose dependent.

Glucosamine & Chondroitin-
Have been reported to slow cartilage degeneration & reduce the degree of joint pain in active individuals which may help athletes postpone &/or prevent joint problems.

ISSN CONCLUSION ON SUPPLEMENTS FOR SPORTS NUTRITION

Several factors operate as cornerstones to enhance athletic performance and optimize training adaptations including the consumption of a balanced, nutrient and energy dense diet, prudent training, and obtaining adequate rest. Use of a limited number of nutritional supplements that research has supported to improve energy availability (e.g., sports drinks, carbohydrate, creatine, caffeine, β-alanine, etc.) and/or promote recovery (carbohydrate, protein, essential amino acids, etc.) can provide additional benefit in certain instances.

My conclusion
I would advise people not to make the mistake of putting too much emphasis on supplements especially at the expense of a proper diet. Most supplements tend to be a waste of money, are useless or are overpriced for what they are or any intended benefits.. First and foremost, get nutrition, training and lifestyle sorted, then look at the supplements that may help you for your training and goals.

Before taking a supplement

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• How will it benefit you?
• Why are you taking it? (will it help you with performance/ help build muscle/ fat loss/health aspect etc?
• Is there strong evidence to support the use of the supplement and its supposed benefits?**
• Are they worth the money? or just an unnecessary expense?
• Could you get the same benefit from dietary sources?
• Are they safe?
• Are they legal? (especially for tested athletes!)

References

• Kerksick et al (2018). ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 1;15(1):38. doi: 10.1186/s12970-018-0242-y
• https://www.forbes.com/sites/davidlariviere/2013/04/18/nutritional-supplements-flexing-their-muscles-as-growth-industry/#7e30e4628845
• The Muscle and Strength Training Pyramid, Eric Helm
• www.examine.com

Jamie Miller- Personal Trainer
UK Fitness Personal Training
​Aberdeen

FITNESS, NUTRITION & PERSONAL TRAINING

Supplements- Part 1

Supplements Part 2- Muscle Buliding Supplements

Supplements Part 3- Performance Supplements