The Best Fitness Supplements You Should Be Using

Among so many different supplements today, it’s very hard to pick one that really does the job as advertised when they all promise you they will help you burn fat, increase muscle or make you healthier. Bodybuilding supplements can be a great aid for those who want to improve their performance, build muscle or improve their appearance – but with a huge selection on the market, it’s hard to decide what you actually need.

So if you are just starting out or you don’t know what works and what doesn’t – here are the best fitness supplements you should be using for losing fat, building muscle and better health, organized by goal so you know exactly what to take and when.

The Foundation – What Everyone Should Take

Regardless of your specific goal, these are the supplements that support general health, recovery and performance. Start here before adding anything goal-specific.

1. Whey Protein

Whey protein is probably the best fitness and health supplement and the first thing you need to consider when you start bodybuilding or any other demanding physical activity. It is a quick and convenient way for everyone who wants to consume quality calories from protein and reach their daily protein needs. Because whey is a complete protein and also high in branched-chain amino acids, it will aid recovery from exercise and improve your immune system.

Whey protein typically comes in three main forms:

• Whey concentrate – the content of biologically active substances can vary between 30–89%. Contains small amounts of fats and cholesterol as well as a moderate amount of carbs in the form of lactose. The most affordable option.
• Whey isolate – a cleaner protein source than concentrate. The content of bio-active substances is more than 90%. Still has a soft milky taste. Best for those who are lactose-sensitive.
• Whey hydrolysate – one of the purest protein sources, easily absorbed by the body. Usually the most expensive type. May be less allergenic than the other two forms. Has a slightly bitter taste.

There is also a multi-protein complex – a mixture of proteins from various sources (egg, whey, casein, etc.) that keeps the body nourished longer because different protein types are digested at different rates. Best taken before sleep or during longer fasting periods. Related: The Complete Guide to Protein Supplements

2. Fish Oil (Omega-3)

Fish oil is a miracle supplement – it promotes muscle growth, fat loss, improves mood, reduces high blood pressure and triglycerides at the same time. The most responsible component for these benefits is the omega-3 fatty acids found in fish oil, specifically two fatty acids that cannot be synthesised by our body: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Supplementing with omega-3 can effectively fight obesity, and it’s a source of antioxidants that supports the work of the nervous system. When buying fish oil, check the label for EPA and DHA content specifically – the total fish oil amount on the label is irrelevant. Seek a brand that delivers at least 1.8–2g of EPA and DHA with the daily dose. Related: Fish Oil and Muscle Growth

3. Probiotics and Prebiotics

Probiotics are the good bacteria that live inside our gut and are directly responsible for our digestion and immune system. Prebiotics are the food of our gut bacteria – increasing your prebiotics intake will also increase the good bacteria numbers in the intestines. More probiotics means that the food you eat will be better digested and absorbed by your body, which directly impacts how well you utilise all the other food and supplements you take.

When buying probiotic supplements, look for a product that lists at least 3 billion micro-organisms per serving.

4. Vitamin D

Vitamin D deficiency is manifested through a few symptoms such as muscle weakness, depression, weak immune system and certain skin conditions. In order for skeletal muscle to function properly you need vitamin D. Unfortunately it’s very hard to get adequate quantities of this vitamin only from food and sun exposure. This is why it’s important to supplement your diet with around 1,000 IU of vitamin D a day. Related: Why Vitamin D3 Might Be the Best Fitness Supplement You’re Not Taking

5. Magnesium and Zinc (ZMA)

Magnesium has many roles in the body and is required for many enzymatic reactions, including those involved in the synthesis of fat and protein, neurological activity, muscular contraction, cardiac activity and bone metabolism. Zinc is also important for many processes including protein synthesis, immune system functioning, blood sugar control and growth. When combined, these two minerals increase the production of testosterone – one of the most anabolic hormones in the body.

There is a pre-formulated product called ZMA (Zinc monomethionine aspartate, Magnesium Aspartate and Vitamin B6) that may improve testosterone levels, sleep and recovery. Rather than paying a premium for branded testosterone boosters, a ZMA supplement delivers the same active compounds for a fraction of the cost. Related: Zinc and Magnesium: Benefits, Deficiency Signs and How to Take Them

Muscle Mass and Strength Supplements

The following supplements are used specifically if your goal is to increase muscle mass and strength.

6. Creatine Monohydrate

This is one of the most studied bodybuilding supplements for the last 20 years. It’s a supplement that works without a doubt. Creatine is naturally produced in the body from three amino acids – arginine, glycine, and methionine – and gives you more strength and energy during intense exercise while increasing muscle mass. Gains of 5–10 lbs in a 30–40 day period from creatine are not uncommon. In addition, creatine buffers the production of lactic acid and can raise the levels of testosterone, which also accelerates muscle mass growth.

You consume creatine when you eat red meat, but in very low doses – around 3–5 grams per 2 lbs of meat. Nothing beats creatine monohydrate – ethyl ester, buffered creatine, hydrochloride – none of them have demonstrated meaningful superiority in well-controlled studies. Dose: 5–6g daily. On training days take it after your workout with your protein shake; on rest days take it with your largest meal. Related: 9 Scientifically Proven Reasons to Take Creatine Year Round

7. Glutamine

Glutamine is the most abundant amino acid in human muscle. During intense training, glutamine reserves deplete rapidly – when they run low, recovery slows and the frequency at which you can train effectively drops. Consumption of glutamine as a supplement increases strength, endurance and accelerates muscle mass growth. It also replenishes muscle glycogen stores after training and provides direct fuel for muscle cells.

Recommended dose: 4–8 grams, twice a day – after training and before going to bed. Related: How to Harness the Anabolic Power of Glutamine

8. BCAAs

A combination of 3 amino acids: leucine, valine and isoleucine. These are very important for muscle growth and make up to 35% of all the amino acids contained in muscles. These three amino acids are not produced by the body, so they must come from food or as a supplement. They contribute to muscle growth, slow down the deterioration of muscle tissue and contribute to fat burn. Related: The Complete Guide to BCAAs

9. Weight Gainers

A weight gainer is a nutritional supplement containing a high percentage of carbohydrates, a lower percentage of protein, as well as amino acids and vitamins. Weight gainers provide fast increases in weight and muscle mass – carbohydrates provide the energy and majority of the calories needed for weight gain, while proteins are essential for lean muscle growth. This is why mass gainers are commonly used by beginners and hardgainers.

The gainer can be taken up to 3 times a day, but understand that you will increase fat mass alongside muscle. Depending on your physique type (ectomorph, mesomorph or endomorph), choose the most appropriate dosage. The most rational time to take weight gainers is 30 minutes to an hour after your workout, when your body needs carbs to restore glycogen and protein for muscle recovery. Related: The Complete Guide to Building Muscle as a Hardgainer

10. Casein

Casein is one of the protein types found in milk and is characterized by very slow absorption – digestion takes 8–10 hours. It also helps with appetite suppression. This is why casein is most valuable before sleep or before longer fasting periods, when you want a sustained protein supply rather than a rapid spike. If whey is the fast protein, casein is the slow one – and both have their place. Related: Casein Protein: Benefits, When to Take It and Why You Need It Alongside Whey

Fat Loss Supplements

Fat burners are fitness supplements that reduce body weight by suppressing appetite, increasing metabolism and accelerating fat oxidation. There is a vast array of supplements for fat loss – the most common legal ones are the following.

11. Caffeine

A naturally occurring substance found in almost all fat burners. It improves concentration, increases stamina and gives a short-term burst of energy. Caffeine is the active ingredient doing most of the work in virtually every pre-workout formula – a strong coffee before training works just as well as many pre-workout products and costs considerably less. Keep caffeine intake to a moderate dose (150–200mg per serving) and avoid taking it within 6 hours of sleep, as its half-life means it can stay active in your system for 5–6 hours.

12. L-Carnitine

L-carnitine is an amino acid produced in the brain, liver and kidneys. It helps the body turn fat into energy by transferring long-chain fatty acids, such as triglycerides, into mitochondria where they are oxidized and used for energy production – meaning glycogen is spared during exercise. In other words, you burn fat while your energy and strength levels stay elevated. L-carnitine works best in combination with physical activity. A good start is 2 grams per day divided into two 1-gram doses, one taken before an intense workout.

13. Cinnamon

This spice has the ability to control blood sugar by moderating blood sugar levels and insulin spikes. Keeping blood sugar levels stable is one of the key elements of fat loss – insulin spikes promote fat storage, and cinnamon reduces their frequency and magnitude. You can sprinkle cinnamon on your oatmeal, on fruit, on your dessert or in your shakes. Start with no more than 1g a day. Related: What Happens When You Stop Eating Sugar

Other Fat Burners Worth Knowing

Some other commonly used fat-burning supplements include guarana extract, yohimbine extract, green tea extract, and extracts of pineapple and ginger. These are all legal, widely available, and have varying degrees of research support – none is as well-studied as caffeine, but all can contribute to a fat-loss stack. Related: The Best Fat-Loss Supplement Combinations

Joint and Ligament Protection Supplements

The joints and ligaments are subjected to enormous loads during intense training and often need extra support – especially for anyone training heavy compound movements consistently. For their protection, modern sports nutrition uses supplements based on collagen, chondroitin, glucosamine, curcumin (an extremely effective anti-inflammatory substance derived from turmeric), magnesium, and vitamins C, B6 and B12. If you’re training hard and not supporting your joints, it’s a matter of when, not if.

Stamina, Energy and Recovery Supplements

Most fat burners will also increase energy and endurance, but some supplements are directed specifically at increasing energy and stamina. Isotonic drinks restore lost electrolytes in the body – essential during high-volume training or in hot conditions. Pre-workout complexes typically contain caffeine extract, taurine, complex and simple carbohydrates, L-carnitine, amino acids and guarana.

For recovery specifically, a multi-vitamin and mineral complex can help your body recover from intense workouts. The most widely used are vitamins from the B-group and minerals such as magnesium and zinc. Related: The 7 Best Muscle Building Supplements That Actually Work

You might also like:

• How Much Protein Do You Need to Build Muscle?
• Natural Testosterone Boosters: What Actually Works (And What Doesn’t)
• Do Pre-Workout Supplements Actually Work?