Basic Supplementals - A Word on Supplements

A funny thing happened at the gym today. I'd just finished my interval training and was about to begin a very intense but functional chest routine when a fellow fitness enthusiast approached me and started talking about supplements. Well, to be more specific, he started asking about supplements. Questions like "What are you taking?" and "How does it work?" Not wanting to be rude but desperately needing to start training, I gave him a litany of pre-scripted responses (I've been through this before) and began my workout. In reviewing the exchange in my mind between a superset of single arm dumbbell presses and plyometric pushups, it dawned on me just how uninformed many people are on the merits and benefits of taking nutritional supplements. Of course a truly in-depth study of supplements uses and benefits takes time, but there is still some basic information that everyone seeking optimal health and fitness should know.


The first thing to understand is that your body is a finely tuned machine and if you take care of it by providing it with the proper vitamins and minerals, it will operate at peak efficiency and optimal health. Because of the fast paced lifestyle that many of us lead, not to mention the poor dietary choices that we make, it's easy to see why supplement use has become so important in helping to maintain healthy lives. Naturally, every supplement program should start with a balanced diet but the right combination of vitamins and minerals can enhance whatever dietary shortcomings you might have.


Of course all supplements are not created equal. There are certain vitamins and minerals that provide some level of goodness to different parts of your body, but the same supplement could also contain other vitamins and/or minerals where you are already getting more than you need, and taking more of it could actually be detrimental to your overall health. Not to mention that extremely active people (like myself) may need more of one supplement than someone less active. My basic rule is this, know what you are taking and why you are taking it. That being said, here is my list of basic vitamins that I think everyone could benefit from.

1. Multi-vitamin - The basic supplement designed to address all general vitamin and mineral needs.


2. B-Complex vitamin- The group of water- soluble vitamins that work synergistically to provide among other things energy.


3. Vitamin C - A powerful water-soluble anti-oxidant that helps protect the cells from oxidation. I prefer the esterfied form of the vitamin.


4. Vitamin E - A powerful fat-soluble anti-oxidant.


5. Omega 3 - Essential fatty acids. They are essential to human health but cannot be manufactured by the body. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants and nut oils.


6. Green Tea - A powerful anti-oxidant that protects against free radical damage and helps to enhance the metabolism.

This of course is far from a complete list of all the nutritional supplements that you may find useful in your fitness pursuits, but it's a good starting point for anyone that wants to optimize their health and well being. Thanks for your ear and keep reading.