These supplements have been shown to improve your workout performance. Mazzoni says, "Fitness supplements can be effective at improving workout performance, but I recommend working with a doctor who can help choose fitness supplements that meet a patient's unique needs and who can help them assess effective dosage." As with any supplement you choose to add to your diet, keep in mind that it isn't meant to replace a whole food group or the nutrients you need. Instead, it's intended to support a healthy and balanced diet, which will improve its efficacy.
Mazzoni says, “Fitness supplements can be effective in improving workout performance, but I recommend working with a physician who can help choose fitness supplements that meet a patient’s unique needs and can help them. to assess the effective dosage.” As with any supplement you choose to add to your diet, keep in mind that it is not meant to replace an entire food group or the nutrients you need. Instead, it is intended to support a healthy, balanced diet, which will improve its effectiveness.
Some supplements are really only useful if you’re hitting it super hard at the gym (think training for competition, performance-based goals, or world-class athleticism). Take bcaa or vitamin c bcaa if your fitness-obsessed friend recommends some of these supplements to you–they may be effective, but they’re probably not necessary for you as a beginner:
If you’re unconvinced, or you want to take a shot on some oddball supplement that you think might actually work, we here at PopSci at least want you to be safe doing it. Start by checking out the brand on labdoor—they do way more than protein and casein!—to make sure you’re not ingesting something toxic. If you want to look more at the science but lack the training to read dense academic papers, try looking at Examine. They have experts who review the evidence for various supplements and nutritional advice to see how well they hold up under scrutiny, all summarized in easy-to-understand language.
When it comes to supplement and vitamin research, there are some reliable, repeatable, and conclusive studies available. In fact, a lot of the findings between studies can be the same.
Otherwise, Dr. Jalili suggests a few good online sources about supplements: Now that you know how to spot if a brand is reputable, you're probably wondering which supplements are worth investing in. This all comes down to your own fitness goals and needs. Please remember to consult with your doctor before taking any supplements.