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To supplement, or not to supplement….

posted on September 17, 2018


One of my favorite questions- “what supplements should I take?”

 

Everyone from mom and dad to Ray Lewis have turned to supplements at some point in their lives. Why? Sometimes out of necessity- doctors orders. Sometimes to gain a perceived edge over their competition. And sometimes out of ignorance.

 

I don’t want to comment on the morals of the fitness industry- it’s a rabbit hole I’m no interested in going down for the sake of this article. The industry as a whole is “OK.” But I’m going to be critical of the supplement industry, and deservedly so.

 

Supplements ARE NOT regulated by the FDA. They can be made in someone’s kitchen, branded, marketed, and sold anywhere, even GNC. Of course GNC decides what to carry and what not to carry, but no matter what, NONE of the items on their shelves are FDA approved. Do I think the FDA regulations do a good job of protecting us- the short answer is no. But would ANY oversight in the supplement industry be helpful- yes.

 

CAVEAT EMPTOR (Buyer Beware)

Fat burners, Testosterone boosters, Weight gainers, Detox pills…the list goes on.

 

Fat burners raise your heart rate, period.
Test boosters lower your estrogen levels so your testosterone is higher (relative).
*FYI gents, we need estrogen just as much as we need testosterone.
Weight gainers are typically loaded with sugar.
Detox pills…how about let your liver and kidney’s do their job?

 

So we’re back to the question that almost everyone asks- “What supplements should I take?”

 

How about this- “Should I consider taking a supplement?”

 

A supplement is defined as something that completes or enhances something else when added to it.

 

Answer these questions honestly, and you can very quickly determine what, if anything, you should be taking:

 

  • Are you getting 8+ hours of sleep per night?
  • Are you hitting your caloric maintenance number?
    (A surplus will cause you to gain weight, a deficit will cause you to lose weight- obviously goal dependent)
  • Have you had blood work done to determine if you may be deficient in any vitamins or minerals?

 

If you aren’t eating well balanced meals or are getting a lot of processed foods, you’re missing out on essential micronutrients (vitamins and minerals). If you aren’t getting 8 hours of sleep, your body’s hormones are already out of whack. And if you don’t know what, if anything, you’re deficient in, why supplement? You don’t even know what you’re supplementing.

 

And supplementing poor habits is a waste of money. Eat healthy. Sleep more. If you can’t take commit to those things, put your wallet back in your pocket and save your money.

 

Now, I realize most of you will not go through all of this before supplementing. So I’ll give you the basics, as I see them. This is not a recommendation and I am not a doctor.

 

ZMA
Zinc, Magnesium, B6
One of the greatest supplements ever invented. It will help you sleep and provides two minerals that the majority of the population is deficient in. *the most bang for your buck

 

Vitamin D3
We don’t get enough sunshine in Pittsburgh, so this is likely another area where you could be deficient. It will take months after starting supplementation to see a significant improvement in levels, but this should all be checked through blood work. Remember, it is fat soluble, so it needs to be taken with food that contains fat.

 

Magnesium
I prefer glycinate because it is absorbed easily with little GI discomfort. Too much magnesium will having you running to the bathroom, so start with small doses. Again, most people are deficient here. Magnesium is used in over 300 chemical reactions within the body…it’s important. And if you go to the gym regularly, you need more than the average none gym goer to put it technically.

 

Creatine
This is one of the most studied supplements ever. It helps with athletic performance by facilitating ATP production (ATP, if you remember from high school biology, is cellular energy). If you dose this too high, it will strain your kidneys.

 

Moral of the story- don’t try any of these without consulting your doctor.
Sleep more.
Eat better.
Then supplement, maybe.

 

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