Trending Now: What Science Says to Try and Skip
TJ Ferrara
almost 2 years ago
Everyone knows the powerful impact supplements can have on a workout routine. From adding energy to boosting endurance, supplements step in where the body falls short. They can be a great additive to pushing yourself to the next level with your hard work. As good as supplements are - we all know that not all supplements are created equal. As new products come onto the market, it is important to recognize the ones that will truly give you the edge, and those that will fall short. In this strain, we present what science, evidence-based research tells us to try, and what we can leave behind in our health and wellness journey.
What Trends to Avoid
As the health and wellness market explodes, some supplements do not make the cut for providing overall healthy gains. Here are a few that for specific reasons, missed the mark.
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Fish Oil Supplements: This one may come as a surprise, however, fish oil supplements do not have enough research to back their positive effects. Fish oil supplements are rich in omega-3s, which are known to support heart health. In theory, fish oil supplements are supposed to guard against things such as heart attacks and heart disease. However, in a 2019 study, researchers actually associated fish oil supplements with potential build-up in the body. This can be dangerous in regards to supporting heart health. Instead of fish oil supplements, experts recommend consuming omega-3s within your diet, in foods such as fish, nuts, and plant oils.
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Vitamin A Supplements: Vitamin A is crucial to the immune system along with supporting cell functioning. Another great aspect of vitamin A is that it is readily available in foods we eat, from fruits and vegetables to certain cereals. However, vitamin A taken in abundance can cause things such as nausea, headaches, and other more serious side effects. While there are cases for vitamin A supplement consumption, it is important to contact a physician in regards to taking the supplement due to the side effects associated with this supplement.
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Green Tea Supplements: While green tea has distinct benefits, taking supplements may not be as effective. In most cases, companies will market green tea supplements for weight loss, which research has yet to prove up to this point. While the National Institute of Health does not pose negative side effects while enjoying green tea, this tea and its supplements do not have the backing to support claims of weight loss and cancer risk reduction. If you enjoy green tea, this can be a great source of antioxidants, but otherwise, grab a glass of water!
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Proprietary blends: Slightly different from others featured on this list, proprietary blends are still an important addition. A proprietary blend in this case is any powder that has ‘blends’ of ingredients where they name the ingredients, yet fail to disclose the exact amount of each. This is something to be aware of due to the fact that in most of these blends, it can lead to a lack of exactness with each ingredient. For nutritional purposes, if you are factoring in exact daily nutrients, this can skew your count.
What Trends to Follow
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Creatine: Dedicated gym-goers have most likely heard this one before as creatine is the body’s natural way of promoting muscle contraction. Every lift, pull, and squat requires some form of muscle contraction supported by creatine. In most cases, creatine comes from the diet in foods such as meat and dairy, and stores up in the skeletal muscle of the body. The body then puts it in use for physical activity. Many athletes use this product, and it is known to enhance muscle performance while also providing clean bursts of energy during the workout. Creatine can also limit injuries - another crucial role for athletes.
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Vitamin D: As people have looked for ways to manage their health in the past few years, vitamin D came to the forefront of this search. According to Harvard’s School of Public Health, vitamin D plays a critical role in supporting immune health, and can even have benefits such as cancer prevention. Another fact: most Americans do not receive enough vitamin D in their diet. For peak calcium absorption your body needs to run at the top, consider a Vitamin D supplement along with your regular diet.
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Probiotics: The gut is the lynch pin in the body’s health. This is where both beneficial and harmful bacteria reside, which can alter both how you feel and how your body responds to its environment. Apple cider vinegar is one that acts like a probiotic because it contains things such as yeast and bacteria, which can be helpful for gut health. Giving your gut that extra push can carry your health to the next level.
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Collagen: It should come as no surprise that collagen made it to this list. Along with being one of your body’s best ways to support joint health and mobility, collagen is an extra supplement to any routine. This protein's impact on the body’s joint health extends to other parts of the body, from strengthening skin, hair, and nails as well. Naturally sourced, research-backed collagen protein such as BUBS Collagen Protein Powder is your workout's most valuable companion. Not only can it reduce injury by supporting joint function, but can help with recovery as well. This supplement gets an A+.
End Goal
No matter what supplement you choose to incorporate into your diet, the most important thing to remember is that the foundation is always a nutritious diet. We obtain many nutrients naturally in our diet, and being aware of what we eat can see where we need to supplement, and for what purpose. Increasing levels of activity may mean that you need more of a certain nutrient that can aid your body in its wonderful work. When incorporating something new into your diet, it is always good to consult with a physician for effective and safe supplementation.