proven dietary supplements.
On this page I will only include supplements that I know 100% have a positive effect on your body. I am using scientific journals/articles from PubMed and Google Scholar to do my research. Most of these supplements have been either tried by me or a client, so I have seen the effects first hand. I will not include anything that has greater side effects than beneficial effects.
Vitamin b-3 niacin
There are a few benefits of taking Vitamin B-3 Niacin. These benefits could be for athletes and even super obese people.
1. Niacin helps lower cholesterol levels
Vitamin B-3 decreases the LDL (Low density lipoprotein) cholesterol and triglyceride levels. It also increases HDL (high density lipoprotein) levels. They actually combine niacin with cholesterol drugs.
2. Help prevent atherosclerosis (thickening of artery wall as a result of accumulation of fatty acids)
Niacin helps produce histamine, which in turn helps dilate (widen) your blood vessels. Blood circulation is improved throughout the entire body!
3. Helps to support your metabolism.
Side effects: your skin might turn red, watch your dosage! Always start out with a small dose in the beginning so your body can become use to it.
1. Niacin helps lower cholesterol levels
Vitamin B-3 decreases the LDL (Low density lipoprotein) cholesterol and triglyceride levels. It also increases HDL (high density lipoprotein) levels. They actually combine niacin with cholesterol drugs.
2. Help prevent atherosclerosis (thickening of artery wall as a result of accumulation of fatty acids)
Niacin helps produce histamine, which in turn helps dilate (widen) your blood vessels. Blood circulation is improved throughout the entire body!
3. Helps to support your metabolism.
Side effects: your skin might turn red, watch your dosage! Always start out with a small dose in the beginning so your body can become use to it.
Omega-3 Fish Oils
Omega-3 Fish Oils have tons of data on them in terms of cardiovascular benefits. They can help fight inflammation and heart failure. You can usually get fish oils through diet if you eat lots of fish! If you don't like to eat fish, you can also take them in pill form. Although, I would recommend the gel capsule not the hard tablets. Below is a meta-analysis (combination and review of numerous studies).
"Omega-3 fatty acids exert pleiotropic, cardiometabolic effects with a diverse range of actions, most of which are beneficial for the cardiovascular system. Supplementation up to 1 g of omega-3 fatty acids per day is well tolerated except dysgeusia and does not increase the risk of bleeding. Recently published trials in patients with CAD or after MI did not show an effect of omega-3 fatty acids on major cardiovascular endpoints, probably due to state of the art drug treatment. However, as suggested by the current guidelines, the potential value of omega-3 fatty acids supplementation in patients with CAD or after MI and possibly in those with heart failure remains to be encouraged."
Eur Heart J (2012) 33 (4): 436-443.
"Omega-3 fatty acids exert pleiotropic, cardiometabolic effects with a diverse range of actions, most of which are beneficial for the cardiovascular system. Supplementation up to 1 g of omega-3 fatty acids per day is well tolerated except dysgeusia and does not increase the risk of bleeding. Recently published trials in patients with CAD or after MI did not show an effect of omega-3 fatty acids on major cardiovascular endpoints, probably due to state of the art drug treatment. However, as suggested by the current guidelines, the potential value of omega-3 fatty acids supplementation in patients with CAD or after MI and possibly in those with heart failure remains to be encouraged."
Eur Heart J (2012) 33 (4): 436-443.
Creatine
Benefits: Take this if you want to increase power output, maximize your lifts, increase your vertical, or do better at your sport.
Directions: For creatine monohydrate, usually there is a loading phase for about 5 days, where you take 20 grams per day.
Caution: You cannot take this year round, you usually take it in cycles, depending on the type of creatine that you have. You will definitely experience weight gain due to the water retention. Make sure you drink lots of water!
Creatine has been proven to work in multiple studies with no side effects if taken correctly. Below is a study that was done on professional football players.
"The aim of this study was to evaluate the effect of a five days oral Cr supplementation on body mass and maximal
performance in professional soccer players, using a double-blind randomised placebo-controlled trial. Change in
mean body mass from pre- to post-supplementation was + 1.7 kg in the Cr group and – 0.2 kg in the placebo group.
Change in peak power from pre- to post-supplementation was + 125.7 W in the Cr group and - 121.3 W in the
placebo group. For both body mass and peak power (W), these changes between pre- en post-supplementation were
significantly different in Cr group than in the placebo group."
Euro. J. Sports Exerc. Sci., 2012, 1 (2):33-39
Directions: For creatine monohydrate, usually there is a loading phase for about 5 days, where you take 20 grams per day.
Caution: You cannot take this year round, you usually take it in cycles, depending on the type of creatine that you have. You will definitely experience weight gain due to the water retention. Make sure you drink lots of water!
Creatine has been proven to work in multiple studies with no side effects if taken correctly. Below is a study that was done on professional football players.
"The aim of this study was to evaluate the effect of a five days oral Cr supplementation on body mass and maximal
performance in professional soccer players, using a double-blind randomised placebo-controlled trial. Change in
mean body mass from pre- to post-supplementation was + 1.7 kg in the Cr group and – 0.2 kg in the placebo group.
Change in peak power from pre- to post-supplementation was + 125.7 W in the Cr group and - 121.3 W in the
placebo group. For both body mass and peak power (W), these changes between pre- en post-supplementation were
significantly different in Cr group than in the placebo group."
Euro. J. Sports Exerc. Sci., 2012, 1 (2):33-39
Branch Chain Amino Acids (BCAA's)
BCAA's are a good supplement to take, especially if you will be doing a endurance activities such as running and you don't want your muscle to break down. Below was a study that was done on runners:
"The results showed that both mental and physical performance was improved by an intake of BCAA during exercise. In addition, the effects of exercise on the plasma concentration of the aromatic amino acids were altered when a BCAA supplement was given during the marathon."
European Journal of Applied Physiology and Occupational Physiology
August 1991, Volume 63, Issue 2, pp 83-88
What does this mean? It means that BCAA's actually do work to improve your performance and give you a mental edge. My recommendations are to take them before or during your workouts!
In another study BCAA's were found to activate and increase protein synthesis after physical exercise, which basically helps your muscles recover and stay anabolic:
"BCAAs (leucine, isoleucine, and valine), particularly leucine, have anabolic effects on protein metabolism by increasing the rate of protein synthesis and decreasing the rate of protein degradation in resting human muscle. Also, during recovery from endurance exercise, BCAAs were found to have anabolic effects in human muscle. These effects are likely to be mediated through changes in signaling pathways controlling protein synthesis. This involves phosphorylation of the mammalian target of rapamycin (mTOR) and sequential activation of 70-kD S6 protein kinase (p70 S6 kinase) and the eukaryotic initiation factor 4E-binding protein 1. Activation of p70 S6 kinase, and subsequent phopsphorylation of the ribosomal protein S6, is associated with enhanced translation of specific mRNAs. When BCAAs were supplied to subjects during and after one session of quadriceps muscle resistance exercise, an increase in mTOR, p70 S6 kinase, and S6 phosphorylation was found in the recovery period after the exercise with no effect of BCAAs on Akt or glycogen synthase kinase 3 (GSK-3) phosphorylation. Exercise without BCAA intake led to a partial phosphorylation of p70 S6 kinase without activating the enzyme, a decrease in Aktphosphorylation, and no change in GSK-3. It has previously been shown that leucine infusion increases p70 S6 kinase phosphorylation in an Akt-independent manner in resting subjects; however, a relation between mTOR and p70 S6 kinase has not been reported previously. The results suggest that BCAAs activate mTOR and p70 S6 kinase in human muscle in the recovery period after exercise and that GSK-3 is not involved in the anabolic action of BCAAs
on human muscle."
J. Nutr. 136: 269S–273S, 2006.
"The results showed that both mental and physical performance was improved by an intake of BCAA during exercise. In addition, the effects of exercise on the plasma concentration of the aromatic amino acids were altered when a BCAA supplement was given during the marathon."
European Journal of Applied Physiology and Occupational Physiology
August 1991, Volume 63, Issue 2, pp 83-88
What does this mean? It means that BCAA's actually do work to improve your performance and give you a mental edge. My recommendations are to take them before or during your workouts!
In another study BCAA's were found to activate and increase protein synthesis after physical exercise, which basically helps your muscles recover and stay anabolic:
"BCAAs (leucine, isoleucine, and valine), particularly leucine, have anabolic effects on protein metabolism by increasing the rate of protein synthesis and decreasing the rate of protein degradation in resting human muscle. Also, during recovery from endurance exercise, BCAAs were found to have anabolic effects in human muscle. These effects are likely to be mediated through changes in signaling pathways controlling protein synthesis. This involves phosphorylation of the mammalian target of rapamycin (mTOR) and sequential activation of 70-kD S6 protein kinase (p70 S6 kinase) and the eukaryotic initiation factor 4E-binding protein 1. Activation of p70 S6 kinase, and subsequent phopsphorylation of the ribosomal protein S6, is associated with enhanced translation of specific mRNAs. When BCAAs were supplied to subjects during and after one session of quadriceps muscle resistance exercise, an increase in mTOR, p70 S6 kinase, and S6 phosphorylation was found in the recovery period after the exercise with no effect of BCAAs on Akt or glycogen synthase kinase 3 (GSK-3) phosphorylation. Exercise without BCAA intake led to a partial phosphorylation of p70 S6 kinase without activating the enzyme, a decrease in Aktphosphorylation, and no change in GSK-3. It has previously been shown that leucine infusion increases p70 S6 kinase phosphorylation in an Akt-independent manner in resting subjects; however, a relation between mTOR and p70 S6 kinase has not been reported previously. The results suggest that BCAAs activate mTOR and p70 S6 kinase in human muscle in the recovery period after exercise and that GSK-3 is not involved in the anabolic action of BCAAs
on human muscle."
J. Nutr. 136: 269S–273S, 2006.
Caffeine
Caffeine is in most pre-workout supplements. My honest opinion on pre-workout supplements is very bad. There put so much crap in most pre-workouts that either has both zero benefits or has detrimental effects to your health. The only ingredient in those pre-workout supplements that actually does something for you is CAFFEINE! You feel that rush because of caffeine, not because you have all this crap in there: "Choline Bitartrate, Taurine, L-Tyrosine, Medium Chain Triglycerides (MCT), Caffeine Anhydrous, Papain 1000, Pyroglutamic Acid, L-Aspartic Acid, Camellia Sinensis (White Tea Leaf Powder), Pyridoxine HCl, Methylcobalamin".
I actually took a random pre-workout supplement that I found on a website and just copy and pasted the ingredients from it. Do you really want to put all that into your body? If you need energy buy caffeine pills! Here is a study that shows the INSTANT benefit of ingesting caffeine. Keep in mind that your body builds up a tolerance to it after a while.
"One hour after ingesting either the caffeine-containing supplement or the placebo, the subjects performed 2 WAnTs and were tested for 1RM strength and muscular endurance on the LE and BP exercises. The results indicated that there was a significant (p < 0.05) increase in BP 1RM for the SUPP group, but not for the PLAC group. The caffeine-containing supplement had no effect, however, on LE 1RM, LE TOTV, BP TOTV, PP, and MP. Thus, the caffeine-containing supplement may be an effective supplement for increasing upper-body strength and, therefore, could be useful for competitive and recreational athletes who perform resistance training."
The Acute Effects of A Caffeine-Containing Supplement on Strength,Muscular Endurance, and Anaerobic Capabilities: Journal of Strength and conditioning research
I actually took a random pre-workout supplement that I found on a website and just copy and pasted the ingredients from it. Do you really want to put all that into your body? If you need energy buy caffeine pills! Here is a study that shows the INSTANT benefit of ingesting caffeine. Keep in mind that your body builds up a tolerance to it after a while.
"One hour after ingesting either the caffeine-containing supplement or the placebo, the subjects performed 2 WAnTs and were tested for 1RM strength and muscular endurance on the LE and BP exercises. The results indicated that there was a significant (p < 0.05) increase in BP 1RM for the SUPP group, but not for the PLAC group. The caffeine-containing supplement had no effect, however, on LE 1RM, LE TOTV, BP TOTV, PP, and MP. Thus, the caffeine-containing supplement may be an effective supplement for increasing upper-body strength and, therefore, could be useful for competitive and recreational athletes who perform resistance training."
The Acute Effects of A Caffeine-Containing Supplement on Strength,Muscular Endurance, and Anaerobic Capabilities: Journal of Strength and conditioning research
Whey/soy Protein Powder (although you can live without it)
You don't necessarily need to take a protein supplement, although it does help if you don't have a personal cook working for you all day long. Protein supplements are pretty cheap if you compare how much it will cost you per day. Definitely better than going to a fast food restaurant.
Lets see....protein benefits....there are just so many of them.. I will begin to list a few:
1. Helps boost metabolism
2. Increases lean tissue mass (lean muscle)
3. Helps build muscle (and no girls, you will not become bulky from taking protein!)
4. Increases strength
5. Helps with recovery
6. Helps with weight loss if taken correctly with meals.
"Results showed that protein supplementation during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training (P < 0.05). We conclude that young adults who supplement with protein during a structured resistance training program experience minimal beneficial effects in lean tissue mass and strength."
Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44.
Lets see....protein benefits....there are just so many of them.. I will begin to list a few:
1. Helps boost metabolism
2. Increases lean tissue mass (lean muscle)
3. Helps build muscle (and no girls, you will not become bulky from taking protein!)
4. Increases strength
5. Helps with recovery
6. Helps with weight loss if taken correctly with meals.
"Results showed that protein supplementation during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training (P < 0.05). We conclude that young adults who supplement with protein during a structured resistance training program experience minimal beneficial effects in lean tissue mass and strength."
Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):233-44.
ZMA (zinc monomethionine aspartate, magnesium aspartate, and vitamin B-6)
Benefits of ZMA:
1. Zinc: helps regulate normal testosterone levels in body
2. Magnesium: helps you get more out of your sleep
3. Vitamin B-6: helps in creating red blood cells (which help distribute oxygen to muscles while you sleep), helps in breaking down and digesting protein
"Serum testosterone correlated with cellular zinc concentration in healthy adults ages 20 to 80 years of age"
The Journal of Trace Elements in Experimental Medicine Volume 11, Issue 2-3, pages 63–87, 1998
"The hypotheses that patients with chronic fatigue syndrome (CFS) have low red blood cell magnesium and that magnesium treatment would improve the wellbeing of such patients. were tested in a case-control study and a randomised, double-blind, placebo-controlled trial, respectively. The findings show that magnesium may have a role in CFS."
1. Zinc: helps regulate normal testosterone levels in body
2. Magnesium: helps you get more out of your sleep
3. Vitamin B-6: helps in creating red blood cells (which help distribute oxygen to muscles while you sleep), helps in breaking down and digesting protein
"Serum testosterone correlated with cellular zinc concentration in healthy adults ages 20 to 80 years of age"
The Journal of Trace Elements in Experimental Medicine Volume 11, Issue 2-3, pages 63–87, 1998
"The hypotheses that patients with chronic fatigue syndrome (CFS) have low red blood cell magnesium and that magnesium treatment would improve the wellbeing of such patients. were tested in a case-control study and a randomised, double-blind, placebo-controlled trial, respectively. The findings show that magnesium may have a role in CFS."