3 Supplements that ACTUALLY Work

Chris Matsui

11 years ago

The supplement industry is a BILLION dollar field. It’s crazy that people think a single pill will be the cure all, especially with all the knowledge that’s out there.

I’m sure many of you have heard this but it can’t be over stated, “A supplement is just that a SUPPLEMENT to help fuel an EXISTING strong diet.”

With that said let’s go over the 3 supplements that I feel are beneficial.

Fish Oil

This little stinky pill has been PROVEN effective for those that suffer with high triglycerides. To the point that there is now a pharmaceutical grade fish oil called ‘Lovaza’.

Possible effectiveness for:

Arthirtis
High blood Pressure
Asthma
Weight-loss

It has a lot more points that has been linked but not clinically proven to be effective as of yet. In either case it’s something that most people should be taking. If you do decide to take fish oil pills, you’ll want to read over this: Fish Oil Brands. A great read that goes over why you should buy high quality name brand fish oils.

*Also a little tip to combat the fish burps, store them in your refrigerator, this will help prevent nasty burps.

Dosage:

1-4 grams is generally recommended. For the athletic population I’ve seen dosage as high 1 gram per percent body fat. So it’ll depend on your goals, in either case I’d at the minimum take the recommended dosage.

Creatine

Everyone knows what this product is and it’s been proven time after time. Yet some fear that it’ll cause kidney damage, watch this from our very own Fusion Power Lifter and Emergency MD, he’ll also talk about the effectiveness of Creatine Ethyl Ester vs. Creatine Monohydrate.

Click Image for Creatine Video

Also note that you need creatine saturation in your muscles for it to be effective. Just like lifting you’ll need to be consistent with it.

Dosage:

3-5 grams, I wouldn’t go too far over this. I warned one of my athletes about this and he learned the hard way…

http://youtu.be/b8_n-RU6dn0

Vitamin D3

D3 is found in many dietary sources such as eggs, milke, and fish. But it’s best known for the vitamin from the sun, “as little as 10 minutes of exposure is thought to be enough to prevent deficiencies”(3).

Vitamin D3 is proven to help:

Asthma
Rickets
Osteomalacia
Immune strength

Dosage:

This ranges depending on where you are located and season. For us New Yorkers, it’s winter time so the sun will not be nearly as strong as say a California. Therefore it’ll be beneficial for us to take 2-5k IU’s daily.

Summary:

Whatever supplements you decide to take, make sure that you talk to your GP before you start your regiment. I’d also recommend taking very little supplements at a time to see the effectiveness of it, meaning if you take creatine, beta-alanine, glutamine, and BCAA’s you wouldn’t be quite sure what actually worked, go piece by piece first.

Finally always keep in mind that without a solid diet these supplements will not be nearly as effective.

References:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html
http://www.webmd.com/fitness-exercise/video/creatine-study
http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

<img title="In-home Personal trainer" src="https://www.fusiontrained.com/wp-content/uploads/2012/10/Fish-Oil-Pills.jpg" alt="" width="456" height="304">

Fish Oil

Possible effectiveness for:

Dosage:

<img src="http://ws.assoc-amazon.com/widgets/q?_encoding=UTF8&amp;ASIN=B002DYIZEO&amp;Format=_SL160_&amp;ID=AsinImage&amp;MarketPlace=US&amp;ServiceVersion=20070822&amp;WS=1&amp;tag=fusitrai-20" alt="" width="160" height="340" border="0">Creatine

Dosage:

<img title="Manhattan Personal Trainer" src="https://www.fusiontrained.com/wp-content/uploads/2012/10/18112.jpg" alt="" width="400" height="320">

Vitamin D3

Vitamin D3 is proven to help:

Dosage:

Summary:

Creatine