What Supplements actually WORK?

Half of the supplements out there are complete junk, how do we know which ones actually work?

I have been on a the hunt for around four years now to discover which supplements on the market actually work, and which ones i found to be a waste of money. There is no “cookie cutter” supplement stack that will work for everyone on earth, but there are some basics that we can start from. These basics are the products that have been around the longest, and are ones that people have found to REALLY work.


It has been shown that less than% of people get the daily recommended vitamins and minerals that they need on a daily basis. This can lead to a Vitamin Deficiency, or the medical term “Avitaminosis”. Vitamin Deficiency is the lacking of one or more essential vitamins. Depending on what vitamins your body is lacking can have different side effects. However, in most Avitaminosis cases we see common symptoms such as: weakened immune system, dizziness, drowsiness, fatigue, headache, bone and back pain, and muscle pain. These side effects are the result of someone who does not eat enough food to sustain their bodies nutrient needs, or someone with the inability to absorb vitamins from food at an effective rate. These can be helped with the aid of a daily multivitamin. In any situation, a person should be taking a daily multivitamin, with recommended daily values of each vitamin and mineral. If you would like to read more about the science of multivitamins, i recommend that you look through this website below, it will help you grasp the understanding of the importance of multivitamins.


Fish Oil

I am a true believer in fish oil, and there is a long list of benefits associated with it. Fish oils is made up of Omega-3 fatty acids that aid in anything from muscular recovery, to cell growth. These Omega-3’s can not be made in the human body, and must be ingested for utilization.  The Omega-3 contained in fish oils are made up of two sub components, first being docosahexaenoic acid (DHA), and the second being  eicosapentaenoic acid (EPA).  These materials can also be found in some of the fattier meats such as clams, oysters, salmon, ext. The main reason people take Fish oil is for hearth health, cholesterol support, and blood sugar support.  This website can tell you anything you need to know about Fish oil



Protein is one of everyone’s favorite supplements, and one of the most well known to people around the fitness world. This is not something that you HAVE to take to improve. However, if you are not getting your goal amount of protein through lean meats, and you need to meet a certain amount, it might be a good idea to look into a good clean protein product. Protein will help boost muscle growth and aid in satiation. Another benefit of protein is increase in metabolism. As your protein intake increases you will feel less hungry, and begin to lean out.


Creatine is found in red meats, and other meats. Its job is simple, when your muscles utilize energy, the energy molecule Adenosine Triphosphate (ATP) will break off one of its three Phosphate bonds, leaving the new molecule- Adenosine Diphosphate (ADP). This new molecule is useless unless we add on a new phosphate bond, to revert it back to the original ATP molecule. The way we do this……

 Creatine in the body will transform into Phospocreatine(PC). This is the creatine molecule combined with a phosphate molecule. This PC can bind itself to ADP where the creatine can drop its phosphate bond to the ADP allowing it to then complete the transformation back to ATP. The new ATP molecule is ready to carry out bodily energy functions.

It should be known that there are two distinct types of creatine. Creatine that was popular back in the early 1990’s was a creatine in the form of Monohydrate. This is a form of creatine that has been known to have a list of health issues tied to it. Monohydrate is responsible for bloating, hypertension, elevated liver enzymes, and more. The second and preferred type is called HCL. Creatine HCL is the same creatine, with an HCL bond attached to rid it of all harmful properties.


There are numerous other supplements out there that do work. I do not have enough time to cover everything under the sun today, but i will be posting some extra supplements that i personally find helpful. Hope you guys all found this to be helpful!



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