When it comes to fitness, Supplements can seem like a necessary thing to incorporate for progress BUT like I show in this Nutrition Levels of Importance Pyramid, supplements are really the smallest/least important part of being healthy and losing body fat. It’s important to also note the ACTUAL word supplement means “something that completes or makes an addition” meaning that it is NOT essential but something we can add in if needed.
While there are some dietary supplements that I take daily (which I’ll talk about in a bit), in general most popular Fitness Supplements that are sold as being “necessary” can maybe make a 2-4% difference but only if all other levels of Nutrition are being optimized as well! Click on the pic above to learn more about all of the Nutrition Levels of Importance.
OK, so knowing that Fitness Supplements don’t make a HUGE difference in progress, let’s get into which ones SHOULD be probably taken daily, which ones are actually WORTH the hype, and which ones are just a plain WASTE of money!
PROBABLY NECESSARY SUPPLEMENTS
MULTIVITAMIN
The “perfect diet” for optimal health is still undetermined by the World Health Organization and though the USDA has set guidelines for what vitamins and minerals we need for health, the amount of food we would need to eat may not be enjoyable or could actually lead to fat gain if over consumed. So bringing health into a real world setting, the only necessary supplement I recommend is a Daily Multivitamin.
Because while we can try our best to have a wide variety of foods to get the micronutrients we need, taking a Multivitamin can just be a safety net to make sure you ARE getting in all the micronutrients your body needs!
FISH OIL
Healthy Fats promote hormonal balance which is SO important for fat loss as well as overall health (especially for women). If you ARE able to have Fatty Fish like salmon 3 times a week then you probably don’t need this supplement, but as some may like fish or it can be pricey to have that often, opting for a Fish Oil capsule can be a good strategy.
B12, COLINE, & IRON (FOR VEGAN DIETS)
These vitamins and minerals are essential and can be lacking in vegan diets. B12 and Iron are low in plants and can’t be absorbed as well, and Coline is not made in plants at all.
SUPPLEMENTS THAT ARE WORTH IT
PROTEIN POWDER
To be honest, I consider this more of a food than a supplement but since it IS something that is used to supplement protein into a diet then I want to add it here! Protein Powder is probably my favorite supplement and one I love to really recommend to clients because it can be a tasty and sweet way to get in more protein (which a lot of people struggle with!).
I do want to note that not all protein powders are created equal and that I would recommend powders that are primarily whey protein, collagen, or pea/brown rice protein for those who don’t do dairy. Soy protein is cheap in quality and is also high in estrogen, which having too much soy often can cause imbalanced hormones.
Here’s some of my favorite ways to use Protein Powder: SMOOTHIE BOWLS , OATS & CEREAL , EASY BREAKFASTS , ICED COFFEE
With that said though, if you get enough protein elsewhere (red meat, poultry, fish dairy, eggs) then Protein Powder is totally not necessary!
CREATINE
There’s TONS of research supporting the muscle growing affects of creatine so in this sense it IS a supplement that’s worth it, BUT (like noted above) only at the point that all other Nutrition Levels of Importance are in check. Taking creatine but having calories/macros totally out of wack won’t help with balanced progress.
It’s also just important to note it’s not needed to be lean. I don’t take it but know that it is a supplement that works so I want to share it here.
MAGNESIUM/STRESS SUPPLEMENTS
Life stress or even dieting stress can lead to poor sleep and poor digestion. This can not only make us feel crappy but can hinder weight loss goals as well! Magnesium is a supplement I’ll take and recommend for when I’m experiencing stress and also poor sleep/digestion. Read more about this here!
SUPPLEMENTS THAT ARE A WASTE OF MONEY
FAT BURNERS
Typically just packed with a ton of caffeine (and who knows what else?!), this “fat loss” supplement is a horrible waste of money in my opinion. Caffeine in general DOES help block your appetite which is why fat burners can “work” for weight loss. But starving yourself for results isn’t good for your health, happiness, and will also likely lead to results that don’t last and that don’t make you feel good.
Check out my “5 Steps to Lasting Fat Loss” for REAL fat loss results that won’t have you wasting money.
PRE-WORKOUTS
Packed with sugar, artificial sweeteners, and too much caffeine, the overhyped supplement is a waste of money in my opinion. The only people I could see really benefiting from it are those you work out early in the AM and who don’t like coffee. Otherwise, I will always just have a coffee before fasted workout or eat a solid meal for more balanced fuel.
Here’s a post I have a EARLY AM PRE-WORKOUT SNACKS that could be a great source of more balanced quick energy!
MCT OIL
Get your healthy fats from REAL food! Add this oil to coffee may help blunt your appetite but wouldn’t it be WAY more delicious and fueling to eat those calories?
BCAAs
If you’re consuming enough actual food protein, then these are a complete waste of money. They’re also NOT 0 calories like they make it seem because protein has calories, and also typically full of artificial sweeteners which can cause bloat and diarrhea when consumed in excess.
ANYTHING ELSE THAT WOULDN’T BE RECOMMENDED BY A DOCTOR
I’ve tried to keep this list short and to the point, but really anything not listed here I would argue does likely not have enough research to back up it’s need/effectiveness, UNLESS of course it’s recommended to you by your primary care physician.
BOTTOM LINE
Before getting too deep into if you need to add in Fitness Supplements for progress, focus on the Nutrition Levels of Importance and probably add in a multi if you’re not having one already. Adherence will be the MOST powerful tool for your health and fitness progress so focus on that before sweating the small stuff!
Did you find this post helpful? Comment below or contact me 🙂
Struggling to meet your fitness goals and want guidance with macros/nutrition and/or personal training from me, a Certified Personal Trainer and Fitness Nutrition Specialist? Check out my Coaching Services which range from me just setting up macros and training programs to macros with meal ideas to more in-depth 1:1 coaching that involves weekly check-ins with optional phone calls.
*This post was created by Ashley Cates who is not a Registered Dietician or a Medical Professional, nothing said should be taken as medical advice or replace any advice given by a Physician. This information does not in any way intend to diagnose or treat any health condition/disorder. The information provided is based on Ashley’s education and experience.