• iSelf Team

Four Supplements You'll Want to Be Using – And Two You Won't

Okay, so you have your diet and exercise program both in check. You think you're ready to execute and see the results you've been hoping for.

But, are you sure you aren't missing out on one thing? Supplements! While you technically you don't need supplements regularly, they can help you go that extra mile and give you an edge that you'd otherwise miss out on.

This said, don't fall for all the hype out there at the same time either. Many supplements on the market promise magical things, but won't necessarily lead to better results.

So this said, let's take a closer look at four of the essential supplements you should be taking and a couple that you'll want to steer clear of.

Fish Oil

As unsexy as it may be, fish oil is one supplement you'll definitely want to get into your plan. What benefits will it bring? Here are just a few:

· Improved insulin sensitivity, which means you'll have a lower risk of storing body fat as fuel

· An increased immune system, so you'll fall ill less often.

· Improved cognitive and mental health – benefit from a lower risk of depression

· Accelerated recovery between workout sessions thanks to a stronger immune system

· Lower risk for heart disease, diabetes, stroke, and cancer along with many other conditions

Basically, fish oil is something that you need to take if you aren't eating fatty fish regularly. So pop 2-3 capsules per day and rest assured you're getting your needs met.

Whey Protein Powder

Another supplement you'll always want to have on hand is whey protein powder. Too many people mistake this for being a supplement that only 'gym junkie's' use and think it'll immediately cause them to bulk up.

This, however, is not the case. Whey protein powder is excellent for anyone who struggles to get enough protein from their diet, which is the vast majority of the population as it currently stands.

Women in particular often need it because they simply don't turn to protein-rich foods by nature, leading to them falling short.

Protein is a crucial nutrient that helps promote both the burning of fat as well as muscle building. So regardless of your goal, you won't want to fall short. A scoop or two of protein will help remedy this in a hurry, and it's ultra-convenient to use, as no cooking is required.

Pre-Workout Formula

The next critical supplement that is good to consider if you're quite serious about your workout is a pre-workout formula. Pre-workout supplements help boost your energy, delay fatigue during exercise, enhance cognitive focus, concentration and drive, and speed recovery. Basically, they just give you that edge to push you to perform better than ever before.

This one is definitely optional. However, if your not really looking to improve performance or do intense workouts, it may not be applicable, but if you are, check it out. You'll be amazed at what it can do for your gym sessions.


Finally, the last supplement you'll want in your arsenal and another that isn't the most interesting of products is a basic multi-vitamin. Having a multi-vitamin is essential because times are busy and you might not always be getting what you need from your diet alone. With a multi-vitamin on your side, you won't have to worry. You'll be covered.

There are just too many micronutrients to have to worry about daily, and the chances you fall short on a few are high. Without optimal support, it only becomes harder to get them in.

Let a multi-vitamin cover you.

Danger – Use at Your Own Risk

Now that we talked about what you do want in your plan, what should you avoid? Let's look at a couple that you might want to stay clear of.

Carb Blockers

Whether it's a carb blocker or a fat blocker, don't fall for the hype. Usually, these won't work as promised. If they do happen to work, chances are, they're actually going to lead you down a road of severe diarrhea.

These generally do more harm than good, so focus on eating as you should, and you'll be far better off. If used too frequently, they may lead to serious nutrient malabsorption issues as well, potentially sending you down a road of deficiency.

Ephedrine/Bitter Orange

Second, beware of products that contain either ephedrine or bitter orange. This can be common in some pre-workouts as well as fat burning products and while the question is not whether it works – it does – it's a question of safety. Many people will notice several side effects when this ingredient is present. If you weigh those side effects with the benefits it can potentially provide, you'll come to discover it's just not worth it.

Some of these side effects can include:

  • High blood pressure

  • Racing heart rates

  • Increased anxiety

  • Increased feelings of jitters

  • Headaches

  • Difficulty sleeping

Always remember to speak to your doctor before starting any new supplement, especially one that contains these ingredients.

So there you have the low-down on what's hot and what's not in the supplement world.

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