Creatine is a popular nutritional supplement for strength and power athletes, and for good reason. Eating a variety of healthy, whole foods is the best way to get the necessary vitamins and minerals, but taking a daily multivitamin supplement is a good option to make sure you're not missing anything. Branched-chain amino acids (BCAAs) are beneficial for those who train frequently and with heavy weights. If you often feel sore after workouts, BCAAs can help with recovery and reduce inflammation.
Omega-3 fatty acids are important for many Americans, but it can be difficult to get enough from food sources alone. Fish oil supplements have proven benefits such as reducing the risk of postpartum depression, promoting heart health, and reducing inflammation. Protein powder is not necessary for everyone, but it can be beneficial for those who have difficulty consuming enough protein from whole food sources. It helps with muscle protein synthesis and recovery.
Vitamin and mineral supplements are unlikely to protect against cancer, cardiovascular disease or death according to updated U. S. guidelines. While some experts say vitamins and supplements are a “waste of money”, there are certain supplements that can be beneficial such as folic acid for pregnant adults and vitamin D for those who have difficulty absorbing enough from the sun and food sources.
Before taking any supplement, it's important to consider misleading health claims on labels and talk to a trusted healthcare provider. Eating two servings of fatty fish a week or following a healthy vegetarian diet rich in nuts, legumes and healthy oils is usually more beneficial than spending money on over-the-counter fish oil supplements.