Posted by on Jan 28, 2015 in Health | 0 comments

Supplements That Work
Some  of the most frequently asked questions I get are related to supplements that promise to make you look like the mythical model in their advertisement. My answers are almost always received with utter disappointment. Fact is that the supplement industry is completely unregulated and, for the most part, untested.
For the sake of avoiding a pessimistic and cynical article, I will disregard everything that is wrong with supplements and tell you about my three favorite supplements that actually work.
Multi-Vitamin
This is kind of a no brainer for me but to skip over it would be a disservice. There is a vast array of vitamins and minerals that the human body requires in order to function optimally and make you feel great throughout the day. Now a common belief in my industry is that all micronutrient needs can be met through a healthy, well balanced diet, and I couldn’t agree more. However, with the low cost and high availability, there is virtually no downside to covering your bases with a good multivitamin. This is especially helpful when it comes to water-soluble nutrients such as vitamin C, B-complex, and minerals. Because these nutrients cannot be stored, the body needs a steady daily intake. Multivitamins are cheap and convenient, but do not mistake them as a replacement for proper nutrition.
Fish Oil
If fatty fish is not a consistent staple in your diet then this is a very important supplement to consider. At least 4 weekly servings of 3-6 ounces would most likely result in sufficient omega-3 intake. Since many people do not eat a lot of fatty fish, supplementing with fish oil can be incredibly convenient and effective in promoting cardiovascular health and reducing inflammation. To its credit, fish oil also has a plethora of research supporting it. A 2006 study demonstrated an equivalent response from fish oil and non-steroidal anti-inflammatory medications (NSAID) (1). EPA and DHA are the two most beneficial forms of omega-3 fatty acids, and should combine for an intake of around 3 grams per day. I always prefer to get these nutrients from whole food sources such as wild caught salmon, mackerel, and grass fed beef. Be aware of your omega-3 intake and supplement if needed.
Creatine Monohydrate
For some reason this supplement has garnered more than its fair share of criticism while study after study prove its benefits. Now creatine is generally sought after for performance benefit so if you are not leading an active lifestyle, supplementing it could be less valuable. While it gets misrepresented as some sort of toxic chemical, creatine is actually as natural a substance as vitamin C. It can be found prominently in beef and fish and is a critical element to our ability to physically perform. Since creatine is found almost exclusively in animal products, a quality supplement can be very helpful for vegetarians. Creatine monohydrate is the single most researched performance enhancer to date, and is shockingly inexpensive. Just 5 grams a day can increase muscle mass, strength, and endurance (2). Preliminary studies also suggest that creatine might be an effective treatment for memory loss and cognitive functioning.
Nutritional supplements are over a 30 billion dollar a year industry. And while there are some very effective products on the market, nothing can make up for a poor diet. If done correctly high quality, nutrient dense foods should make up the vast majority of your diet, while some reliable supplements can help give you an added boost. These three products have been rigorously studied and proven safe and effective. But as always, consult with your physician before starting any new supplement, as there are rare exceptions.
To health and happiness,
Chris Caden CPT
North Hollywood CA
www.chriscadentraining.com
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