What supplements really work?

Dietary supplementation for both athletes and people who don't lead an active lifestyle is a trend that has been with us for decades. Consumers in the United States have been asking what supplements really work since the 1940s, when the first multivitamin and mineral preparations were approved for sale. Today we will look at five basic conditions for the real impact of supplements on our health, fitness and appearance.

In Poland, the Chief Sanitary Inspectorate decides on the admission of dietary supplements to the market. Quoting GIS materials: "a dietary supplement is a food product whose purpose is to supplement a normal diet, being a concentrated source of vitamins or minerals or other substances with a nutritional or other physiological effect, single or combined, introduced to the market in a form enabling dosing." 

Supplements are therefore products with a precisely defined purpose, whose basic function is to affect our body in a planned and controlled manner. What supplements will actually benefit us?

Supplements based on ingredients with well-documented effects

As we have already established, supplementing a nutritional plan is nothing new. Over the years, store shelves (and our own drawers!) have seen a multitude of preparations and active ingredients, the use of which has been subject to fashion, just as other products we reach for are subject to it. Since the history of the industry is really long, we can easily find substances that can boast a wide literature documenting the effectiveness of their effects on the body.

Some, particularly popular recently, active ingredients are only just gathering credible references in scientific papers, while others have been unquestionable for years. The second group includes whey protein , for example . The influence of proteins obtained from whey on the reconstruction and development of muscle tissue cannot be questioned. If we work on our figure - especially when this work is regular, focused and intensive - supplements from this group are an obvious choice.

Another good example of an ingredient that is beyond reproach is creatine . The effects of creatine supplements on post-workout recovery, improved training results, and overall increase in muscle mass and strength are well-described in the scientific literature and provide a strong rationale for sports supplementation.

Solidly documented active substances also include amino acids such as beta-alanine (including increased training efficiency), as well as ingredients that stimulate metabolism such as capsaicin or piperine , or stimulants containing, for example, caffeine .

Supplements tailored to your goal, figure, and lifestyle

Rule number one is: no supplements can replace a healthy, balanced diet and physical activity. Rule number two: supplementation - to fulfill its task - must be tailored to our actual needs, as well as to our individual lifestyle and preferences.

If we don't like sweet drinks, even the tastiest caramel shake with protein won't become part of our routine, and the money spent on muscle regeneration will go down the drain - simple. Similarly, if we dream of reducing body fat, supporting ourselves with carbohydrate or even carbohydrate-protein supplements probably won't be the best idea (additional sugars won't help in achieving a calorie deficit!).

Another example of ill-fitting supplementation: if we lead a very intense lifestyle, run to the gym during a break between meetings, and barely have time for a shower, it is probably not worth investing in powdered amino acids - a package with such a preparation will most likely quickly end up on the bottom of the cupboard. Today, BCAA supplements are available on the market in single doses in liquid form. Which will cope better with the pressure of time: a preparation for self-preparation or a ready-made drink?

In focused, planned work on your figure, we will be best helped by the care of a trainer, and often also - depending on individual health conditions - a dietician. Experts will help us not only to create a training and nutrition program, but also to choose the right supplements. If our goals are modest, and physical activity is primarily related to maintaining health, in supplementation we should be guided primarily by: 1) type of activity, 2) training goal, 3) adjustment to preferences and 4) common sense .

Supplements to replenish deficiencies

A huge group of preparations most popular among consumers are vitamin and mineral supplements, as well as those containing adaptogens or probiotic bacteria. It seems that these supplements do not need to be introduced to anyone - periodic or continuous taking of products from this shelf has become a routine and is obvious.

The beneficial effects of taking certain preparations are currently the subject of dynamically developing research, which is constantly expanding the field of interest in their use, and - often - also providing surprising discoveries. This is the case, among others, with probiotics , which, due to the latest scientific reports, are gaining an increasingly important role in Western medicine.

The most widely used health supplements with proven effects today include magnesium , vitamin D3 , B vitamins , and omega-3 acids . Due to our busy lifestyles, stimulants, insufficient exposure to the sun in the fall and winter, and other factors that weaken our health, taking preparations from this group is a reasonable choice for a large group of consumers. The key term here is "deficiency." It is best to discuss the level of deficiency of individual compounds with your doctor, and also to closely monitor your health and well-being.

In periods of increased population disease incidence and reduced individual immunity, it is worth supporting yourself with preparations with a high concentration of vitamin C , vitamin and mineral complexes and the previously mentioned probiotics .

[products=2802,2839,2749]

Supplements taken as directed

Regardless of the preparation/preparations we choose, it is necessary to take them regularly and follow the manufacturer's recommendations. Can you overdose on supplements? Yes, you can, and the consequences of such an overdose can range from mild digestive problems to serious health problems. Can supplements act temporarily? Yes, there are supplements whose purpose is to provide temporary support for the body (e.g. energy gels for runners or cyclists).

The most important thing is not to make supplementation a field of experiments on your own body and to stick to the dosage and method of consumption specified by the manufacturer and/or specified by a trainer or dietician. Dietary supplements require thoughtful consumption, not only to optimize their effectiveness, but also for the sake of health.

Supplements from proven manufacturers

The global dietary supplement market was estimated at $48 trillion in 2019. According to forecasts, this segment is expected to reach $117 trillion in 2027. How to find your way in the jungle of manufacturers, brands, products and promoted active ingredients?

There are many players in this field, but there are much fewer manufacturers with an established reputation and many years of experience. When choosing a supplement, it is worth taking a closer look at who and where produced it, checking whether the manufacturer can boast its own laboratories or patents. Many years of experience indicate that the brand has well-developed procedures that protect the consumer and ensure stable quality.

[products=1337,2608,2606,1500]