zig
0

Notifications

  • You're all caught up!
The 12 Best Moves to Bust Fat Under the Belly Button The 12 Best Moves to Bust Fat Under the Belly Button
12 Moves to Get You Washboard Abs 12 Moves to Get You Washboard Abs
The 29 Safest Sunscreens and 3 to Avoid The 29 Safest Sunscreens and 3 to Avoid
18 Fat-Rich Foods That Are Good for You 18 Fat-Rich Foods That Are Good for You
10 Ways You're Sabotaging Your Own Success 10 Ways You're Sabotaging Your Own Success
Find Out Which Haircut Is Best for You Find Out Which Haircut Is Best for You
10 Things to Never Say to an Overweight Person 10 Things to Never Say to an Overweight Person
7 Surprising Foods to Combat Colds 7 Surprising Foods to Combat Colds
How to Set Clear Boundaries With Energy Vampires How to Set Clear Boundaries With Energy Vampires
28 Eating Secrets to Help You Lose Weight 28 Eating Secrets to Help You Lose Weight
16 Snacks That Are OK to Eat at Night 16 Snacks That Are OK to Eat at Night
8 Daily Habits That Could Be Making You Sick 8 Daily Habits That Could Be Making You Sick
17 Moves to Shape & Tone Your Booty 17 Moves to Shape & Tone Your Booty
10-Minute Workout for a Better Booty 10-Minute Workout for a Better Booty
22 Delicious Protein Powder Recipes 22 Delicious Protein Powder Recipes
23 Fitness Secrets From the World's Best Trainers 23 Fitness Secrets From the World's Best Trainers
9 Things Only Type B People Will Understand 9 Things Only Type B People Will Understand
8 'Cat Person' Stereotypes That Are Totally True 8 'Cat Person' Stereotypes That Are Totally True
9 Easy No-Cook Dinner Entrees 9 Easy No-Cook Dinner Entrees
10 Incredible Garlic Hacks 10 Incredible Garlic Hacks
11 Nutrients You're Not Getting Enough Of 11 Nutrients You're Not Getting Enough Of
8 Warning Signs of Depression - Do You Have Any? 8 Warning Signs of Depression - Do You Have Any?
7 Reasons to Go on a Yoga Retreat 7 Reasons to Go on a Yoga Retreat
Food-Safety Mistakes You Don't Know You're Making Food-Safety Mistakes You Don't Know You're Making
10 Moves for Greater Results in Less Time 10 Moves for Greater Results in Less Time
8 Easy Mindful-Meditation Techniques 8 Easy Mindful-Meditation Techniques
20 Foods to ALWAYS Buy Organic 20 Foods to ALWAYS Buy Organic
16 Common Dreams & Their Interpretations 16 Common Dreams & Their Interpretations
The 41 Toughest Ab Exercises The 41 Toughest Ab Exercises
9 Life Lessons You Can Learn From Introverts 9 Life Lessons You Can Learn From Introverts
12 Powerful Yoga Poses for Every Athlete 12 Powerful Yoga Poses for Every Athlete
16 Essential CrossFit Moves 16 Essential CrossFit Moves
The 9 Worst Breakfasts for Your Waistline The 9 Worst Breakfasts for Your Waistline
10 Surprising Flat-Belly Foods 10 Surprising Flat-Belly Foods
Easy Tricks  to Make Fast Food Healthier Easy Tricks to Make Fast Food Healthier
Top 10 Post-Workout  Moves Top 10 Post-Workout Moves
10 Easy On-the-Go Breakfasts 10 Easy On-the-Go Breakfasts
A CrossFit Workout You Can Do at Home A CrossFit Workout You Can Do at Home
14 Things to Never Do in an Interview 14 Things to Never Do in an Interview

The 10 Best Supplements

| By
author image Christopher Mohr
Christopher R. Mohr, PhD, RD is a nutrition consultant, author, and speaker. He is a sought after expert who has spoken to audiences around the world, from Turkey to Iceland, Canada and all throughout the US and as a nutrition author since 2001, he has written for Men's Health, Men's Fitness, Weight Watchers, Fitness, and Shape to name a few.

Slide 1 of 13

 
 
The 10 Best Supplements
iStockPhoto.com

Overview

When you're walking through the supplement aisle at the grocery store, promises like “fat loss,” “muscle gain,” and “reduced aging” plaster nearly every bottle and container. And with more than 29,000 dietary supplements to choose from, there’s no wonder you feel uncertain about which ones are more show than substance. That’s why we asked Dr. Chris Mohr of MohrResults, a nutrition and weight loss expert who advises the Cincinnati Bengals and other major clients, to separate the proven performers from the over-packaged junk. Here are his top 10 supplements— sensational marketing claims sold separately.

1. Fish Oil
Getty Images

1. Fish Oil

Fish oil is known for delivering omega-3s, essential fats that our bodies can’t make on our own so must get them from our diet. Even if you eat fish one to two times per week, you won’t be taking in enough omega-3s to meet your body’s needs. By taking a high quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, protect your brain health, and potentially lower your risk of diabetes. Omega-3s may even help with losing body fat. When choosing a supplement, pay seek brands that deliver a minimum of 2 g EPA and DHA (two of the three acids in omega-3s) daily.

17 Reasons Why You Probably Need More Omega-3s in Your Diet

2. Vitamin D
Getty Images

2. Vitamin D

Plenty of data has suggested that the majority of Americans have less than optimal levels of Vitamin D. That’s not surprising – the nutrient is tough to get from food (though canned salmon, milk, and sardines are all good sources), and the only other method is sunlight. If you live north of Atlanta, the sun isn’t strong enough from November to March for you to make sufficient amounts. And even when you are outside, most people are covered with clothing and/or suntan lotion. Most experts agree that supplementing with at least 1000 IU’s daily is a good start.

9 Ways to Help Avoid Vitamin D Deficiency

3. Whey Protein
iStockPhoto.com

3. Whey Protein

Whey protein is not an essential supplement, but it is a good one to have on hand. Because whey is high in branched-chain amino acids, it can aid recovery from exercise. More importantly, whey protein is a quick, convenient source of quality calories. Add some to fruit or a scoop of nut butter and you’ve got a perfect on-the-go meal that takes 60 seconds to make.

8 Things to Consider When Choosing Protein Powder - and Our 5 Top Picks

4. Greens Products
Getty Images

4. Greens Products

While not a replacement for fruits and vegetables, Greens products (fruit and vegetable concentrates) are a good “insurance” policy if your produce consumption is lower than idea. Less than 6% of men and 9% of women aged 5 to 34 consume the recommended minimum of five servings of fruits and vegetables each day. Greens can help fill this void. They’re especially handy when real produce is hard to come by, like during times of heavy travel.

Sign Up to Receive the FREE LIVESTRONG Health & Fitness Newsletter

5. Probiotics
Getty Images

5. Probiotics

Here’s the deal -- there are millions of different strains of bacteria in our guts. Some are good. Others, not so much. The bacteria in your gut can influence your overall health, digestion and immune system. Probiotics can help replenish and nourish your internal supply of good bacteria, sometimes leading to less gas, bloating, and abdominal pain. Aim for a product from a trusted brand that lists at least 3 billion organisms per serving. Keep it refrigerated after opening to protect those organisms.

13 Suprising and Beneficial Probiotic Foods

6. Turmeric (Curcumin)
Getty Images

6. Turmeric (Curcumin)

Turmeric is a spice commonly used in Indian dishes, and a key component in the spice is curcumin. Hundreds have studies have suggested that curcumin possesses a wide range of beneficial health properties, including a 2010 study that suggested curcumin has anti cancer, anti viral, anti arthritic and anti inflammatory properties. The nutrient’s very strong anti inflammatory actions are seen as one of the primary drivers of these benefits. You could just add turmeric to your foods if you enjoy that flavor, or seek a curcumin supplement that delivers around 500 mg daily.

7 Ways to Add the Health Benefits of Turmeric to Your Diet

7. Cinnamon
Getty Images

7. Cinnamon

Another powerful spice, cinnamon has one of the highest antioxidant levels of any of the spices. Several studies have shown that cinnamon may improve insulin sensitivity, which improves utilization of carbohydrates and leads to better blood sugar control. Sprinkle it in shakes, on oats, yogurt, cottage cheese or wherever you’d enjoy the added flavor. Or if you want the assurance of getting a specific dose, you can choose a supplement. Studies have shown that 1g daily (about 1/2 teaspoon) is sufficient. Note: Cinnamon comes in two varieties -- Ceylon and cassia cinnamon – and most benefits have been linked to the cassia variety. Another note: If you have blood sugar issues, exercise caution if combining cinnamon with other diabetes drugs or supplements for blood sugar control.

11 Healthiest Spices (and How to Add Them to Your Meals)

8. Psyillium
Getty Images

8. Psyillium

Psyillium is a soluble fiber that can help lower cholesterol, regulate blood sugar in people who have diabetes, and help “move things along” if you’re a bit backed up. If you choose to supplement, start with small doses and build over time. Adding too much fiber too soon can cause some, ahem, odorous side effects.

9. Creatine
Getty Images

9. Creatine

This one has stood the test of time. Creatine is one of the most extensively studied nutritional supplements, both in clinical research and by real-life athletes, and to date most findings indicate one thing: Creatine works. The supplement may enhance muscle function during high-intensity exercise, and cause muscle hypertrophy, likely due to increased water retention by muscle cells, although some data suggest there may be gains in muscle fiber diameter as well. Vegetarians may have a greater response to supplementation because of their limited intake of dietary creatine. While some advocate creatine loading, it isn’t necessary. Adding 3-5g per day can help improve strength or speed, or help you add on weight.

10. Beta Alanine
Getty Images

10. Beta Alanine

β-Alanine supplements have garnered interest over the last several years as several research investigations have linked its use to performance improvements. β- Alanine is the ‘beta’ form of the amino acid alanine, which muscle cells use to form carnosine. Carnosine is one of the more effective buffering agents in skeletal muscle, meaning that during high-intensity activity it helps stave off some of the things that slow you down.

11 Banned Ingredients Still Allowed in U.S. Foods

What Do YOU Think?
Creatas/Creatas/Getty Images

What Do YOU Think?

Do you agree that these are the 10 best supplements? Why or why not? Are there some other supplements that we missed that should be added to the list? Leave a comment below and let us know.

43 Supplements Exposed: Which Ones to Consider and Which to Avoid?

LiveStrong Calorie Tracker LiveStrong Calorie Tracker
THE LIVESTRONG.COM TRACKER Food, Fitness & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

You Might Also Like

Demand Media