"A lot of fitness nutrition stores like Vitamin World or GNC push and market lots of various Vitamin combinations and supplements. With an unending list of possible health benefits, it seems that one could find an endless list of supplements they think they could benefit from taking.
If you are eating a well-balanced diet, is there value in any of these supplements or vitamins? If so, what would be a good combination to even out a balanced diet and exercise plan?"
Great question Dan. Unfortunately, there are several schools of thought on vitamins and supplements, depending on personal goals, experiences, beliefs, and at the end of the day, money-making. The vitamin and supplement industry has nearly no upper limit on what it can claim or sell, since FDA approval is not required. That means that no proof whatsoever through randomized clinical trials is required to claim something has a potential benefit.
Let's start with 2 basic schools of thought on vitamins and supplements:
1) Take nothing, eat a nutrient rich diet, and see what happens.
2) Take anything you can get your hands on, as long as it doesn't hurt you. Why not?
All the vitamins and minerals necessary to support human life and performance can be found in food. Is it easy, or even realistic for the average person to continually get their entire nutrient profile in their daily, or at least weekly diet? Maybe not. For example, I am prone to anemia, even with a regular intake of things like spinach and lean red meats, so I occasionally supplement with iron. However, I did the research first - I didn't walk into GNC and list my symptoms and let the high schooler or muscle head tell me what I needed. I also had a medically diagnosed condition that meat and cast iron skillets alone were not enough to correct.
A large problem with supplements and even medications is the placebo effect. You are almost bound to feel an effect because you THINK or WANT something to work. After all, you invested your money! If you follow the second school of thought, you will inevitably be left wondering which supplement, if any, is giving you the benefit. Personally, I don't have the luxury of dropping $500 a month on stuff I could eat for 25% of that at the grocery store.
If your diet is solid due to years of attention and passion for optimal nutrition, I'd advise you to save your money and just pop a few fish oils capsules a day.
If you do not feel like you have a balanced diet or know you are lacking in a regular intake of fruits and vegetables, hearty, unprocessed grains, lean protein and healthy fats (ie plant-based), then consider the following list of items. All are relatively inexpensive and proven effective:
1) A multi-vitamin: Why not?
2) Greens-plus: For people who simply do not like things like fruits and vegetables, a supplement such as greens plus would be beneficial. I do believe that fish oil supplements have widely proven effects, ranging from cardiovascular health, to inflammation, recovery, etc. I would advise anyone to include them.
3) Fish oil - Don't even consider this one a supplement. We don't get enough of it and it's worth its weight in gold. Look for the highest concentration (ie most calories pill). Carlson's Finest Fish Oil is a great brand, but Costco will do just as fine.
4) Calcium plus Vitamin D - listen up teenage and twenty something women - your bone density is at age 50+ is being determined NOW. In addition to its bone building benefits, Calcium is crucial in muscular health, and Vitamin D is continually being linked in research to a variety of health problems, including diabetes and obesity. Evaluate your diet and see if you're getting the appropriate milligrams per day for your body size.
5) Protein Powder - Let me be clear. Do you need "super max extreme get huge 6-blend he-man" protein powder? NO. It's marketing, just like slapping a "low carb" label on a bag of cheese sticks. Research has indicated that a whey/casein blend is optimal for muscle growth and to support fat loss during training, particularly in a caloric deficit. Whey protein is a great post-workout choice because it immediately is digested to promote muscle growth and repair. Best of all, these aren't expensive products! See past blog posts and some in the future for some great post-workout shake recipes.
As needed or desired:
1) Probiotics - if you've gone on, or will be undergoing, doses of antibiotic therapy, or find yourself with frequent gastro-intestinal disturbance, consider picking some of these up and giving it 30 days. From what I understand, it isn't recommended that they are used long-term as they simply become less effective over time.
2) Creatine - I've never used it, but creatine has been widely proven effective for performance gains and recovery, and is even emerging as preventative supplement against age-related muscle loss. Stick with a straight creatine monohydrate powder rather than the blends which add ingredients that aren't going to help you much, and will add calories.
There are obviously a million and one other things to choose from which will claim to do anything from increase your energy, burn fat, maybe even fold your laundry for you. Bottom line: research your goals. Ask questions. Find the evidence, whether from a clinical trail or enough people with a positive result.
I hope this helps. I welcome anyone's feedback!!!!
Krista
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