Hi fitness friends! Today, we are going to explore a topic that can leave many people perplexed: vitamin and mineral supplements: are they worth it? You have probably considered whether all those colorful capsules actually improve your health and fitness progress or whether they are simply a way for you to empty your wallet.
Let’s start with the basics of vitamins and minerals
Before diving into supplements, it is beneficial to first understand the roles that vitamins and minerals play out in the body. These little powerhouses are essential for a number of processes ranging from energy production to immune function. Consider them the building blocks your body needs in order to get the best results – similar to how the fuel in your car keeps it running!
Why Supplements?
Life is busy. Let’s face it, it’s hard to get all the nutrients your body needs from food alone. With work responsibilities, workouts, and maybe a social life (remember those?), it can be hard to eat perfectly balanced meals. Here are a few reasons supplements might help :
- Nutrient Deficiency: Many of us may have difficulty consuming enough of certain vitamins and minerals just from food alone. This is often the case for those with dietary restrictions (vegan anyone?) or those who simply dislike certain foods.
- Higher Demands: If you’re training hard at the gym or for a big race, your body may benefit from extra nutrients to perform and recover.
- Life is Busy: On days you swapped out a salad or smoothie for take-out. A supplement can always cover you for what you are missing.
Which Supplements Should You Think About Using?
There are a lot of options available, but how do you know which one to pick? Below are a few popular vitamins and minerals that will be helpful to most people, particularly if you are active:
- Vitamin D: This sunshine vitamin is important for the health of your bones and muscles. If you do not get outside as often as you want to, it might be beneficial to supplement with vitamin D.
- Vitamin B12: Great for energy production, B12 is even more important if you are plant-based, since B12 is found mostly in animal sources.
- Magnesium: A great muscle recovery supplement, magnesium is involved in muscle and nerve function. You would be shocked at how many people are deficient in magnesium!
- Omega-3 fatty acids: Not necessarily vitamins or minerals, but omega-3 fatty acids are fantastic for heart health and can help reduce inflammation. If you do not eat fatty fish a couple of times/week, then a fish oil or algae supplement might be good for you.
The Significance of Quality
Not all supplements are the same. There are many to choose from and it might seem exhausting, but research makes a huge difference! A few key points to remember are:
- Look for third-party testing: If brands have had their supplements tested by independent organizations, they are likely to be more reliable.
- Read the labels: Watch for too many, or unnecessary, fillers; your supplement should be what you need, not what you do not want.
- Consult your professionals: Before starting any supplement, it is usually good for you and your own health to talk to your doctor or registered dietitian, who can help tailor the options to you and your situation.
A Personal Note: My Experience with Supplements
If I think back to when I was just starting my fitness journey, I can remember being confused about which supplements to take with all the choices in grocery/convenience stores and specialty supplement stores. At a certain point, I thought I needed to take everything! After some hit-and-miss experiences, and a few too many empty supplement containers, I finally figured out the right approach for me. It didn’t take long for me to figure out that getting my nutrition in check, and then using supplements to fill in the gaps worked best. Once realizing that my DOMS (delayed-onset muscle soreness) improved so drastically with a quality magnesium supplement, I never looked back! It was really noticeable!
Final Thoughts
Listening to Your Body In the end, vitamin/mineral supplements can be a fantastic way to ensure your optimal health and performance. When it comes down to it, they are a great supplement to a healthy diet and healthy lifestyle—NOT a substitute. Use your body to determine what you need, and seek help when you aren’t sure!
Have you ever had an experience with vitamin and mineral supplements: are they worth it?? I would love to hear your thoughts!
Read more articles: Most Effective Vitamin D3 and K2 Supplements
