Supplements

Supplements – Useful or Unnecessary?

Supplements are products designed to complement your daily nutrition. Almost everyone who starts training or learns about nutrition will eventually come across this topic. In fact, supplements are often the first thing that grabs the attention of newcomers in the fitness scene - unfortunately, sometimes even before they’ve grasped the basics of a healthy diet.

So, here’s an important message for all beginners: There is no miracle supplement that will help you lose weight or drastically speed up muscle growth. In most cases, nutrient deficiencies aren’t a significant concern either. A well-balanced diet generally provides enough vitamins and minerals to meet your needs.

However, this doesn’t mean supplements are completely useless. The key is to discuss their use with your doctor and, ideally, have a blood test done. This way, you can determine whether you're actually lacking any nutrients and whether taking specific supplements would benefit your health.

In reality, when it comes to progress in your training, you don’t need anything beyond the basics. Meet your calorie and macronutrient needs, train properly, and you will see results.

But if you struggle to meet your protein needs through your diet, supplementing with protein can make sense. If you want to boost your performance, creatine might be a good option.

Certain diets, such as a vegan diet, may require supplementation with Vitamin B12. Omega-3 fatty acids can be beneficial for those who don’t eat fish. Vitamin D deficiency is relatively common, but not everyone automatically needs Vitamin D supplements.

So, head to the doctor, get a blood test, and you're good to go.

Basic Supplements

In this category, you will find nutrients that are often not consumed in sufficient quantities and play an important role in numerous health aspects. These include, among others, Vitamin D3/K2 and Omega-3 fish oil. Vitamin D3/K2 supports bone health, strengthens the immune system, and aids muscle function. Omega-3 fish oil helps to reduce inflammation, supports heart health, and can even improve mood. If you suspect a deficiency in these nutrients or simply want to ensure that you are getting enough of them, taking these supplements may be sensible.

Omega 3 (EPA/DHA)

Effect: Omega-3 fatty acids are essential nutrients required for the body's optimal functioning. Specifically, the two main components, EPA and DHA, found in fish oil, possess anti-inflammatory properties. These are particularly beneficial for individuals with inflammatory conditions such as arthritis. Additionally, Omega-3 fatty acids contribute to minimizing the risk of cardiovascular diseases. They do this by regulating blood pressure, reducing triglyceride levels in the blood, and increasing HDL cholesterol levels. They also enhance cognitive performance and can lower the risk of depression and Alzheimer's. The triglyceride form of Omega-3 fatty acids is especially recommended, as it can be most efficiently utilized by the body.

Dosage Recommendation:
The official guidelines for daily intake of EPA and DHA are often significantly lower than the amounts considered effective in scientific studies. Some studies suggest that doses in the range of about 3g of EPA/DHA per day could provide optimal health benefits. Please note that this recommendation is not medical advice. For personalized dosage, it is advisable to consult a physician and potentially undergo a blood test.

Vitamin D3

Effect: Vitamin D3 is a key nutrient for regulating calcium and phosphate balance, thereby playing an essential role in the development and maintenance of strong bones and healthy teeth. It also strengthens the immune system by stimulating the synthesis of antimicrobial proteins in cells. Vitamin D3 can reduce the risk of a variety of chronic diseases, including diabetes, cardiovascular disorders, and certain forms of cancer. It is also important for emotional health, as it is involved in the production of serotonin, a hormone closely associated with feelings of happiness and overall well-being.

Dosage Recommendation:
Official guidelines for Vitamin D3 often recommend a daily intake of about 200–600 IU per day. However, some studies suggest that a daily dosage of 4000 to 5000 IU may be more effective for improving Vitamin D status and preventing diseases. It is best to consult with your physician and get a blood test to determine your individual needs. These statements are not to be understood as medical advice.

Vitamin K2

Effect: Vitamin K2 is an essential vitamin often taken in conjunction with Vitamin D3 to ensure balanced nutrient supply. It plays a crucial role in regulating minerals within the body and supports the health of bones and teeth. By directing minerals to where they are needed, it prevents their deposition in arteries, which could otherwise lead to cardiovascular diseases. Additionally, Vitamin K2 promotes the health of the brain, liver, and pancreas. Supplementing with it can thus minimize the risk of various diseases. The most effective form for absorption is MK-7.

Dosage Recommendation:
The recommended daily dose is about 200mcg.

Nice-to-Have Supplements

With a balanced diet, the intake of "Nice-to-Have" supplements like zinc and magnesium is often not necessary. Athletes, in particular, may have an increased need for these and other nutrients due to heightened physical stress. However, before opting for supplementation, you should evaluate your actual needs to avoid unnecessary expenses. Therefore, first check the amounts of these nutrients you are already getting from your diet.

Creatine

Effect: Creatine is a substance primarily responsible for energy provision in muscles. Supplementation can enhance muscle strength and performance, especially in short, intense exercises like sprinting or weightlifting. Creatine promotes muscle growth and speeds up the recovery phase after training. Scientific studies confirm the safety and efficacy of creatine. Monohydrate is the most efficiently absorbable form of creatine.

Dosage Recommendation:
A standard dose of about 5g per day is generally recommended.

Zinc

Effect: Zinc is an essential trace element that plays a central role in a variety of bodily functions. It strengthens the immune system, promotes growth and development, and supports wound healing as well as metabolism. Additionally, it contributes to the health of skin, hair, and nails. Scientific studies suggest that zinc supplementation can be beneficial in the treatment of various diseases and ailments, such as acne, colds, diarrhea, age-related macular degeneration, and Type 2 diabetes.

Dosage Recommendation:
A dosage of about 25mg per day is generally considered safe and effective.

Magnesium

Effect: Magnesium is an essential mineral that plays a crucial role in a range of bodily functions, such as muscle function, energy metabolism, and bone health. Adequate magnesium intake has been shown to be beneficial in the prevention and treatment of a variety of health issues, including high blood pressure, diabetes, migraines, and osteoporosis. Scientific studies also suggest that magnesium supplementation can improve sleep quality, stress resilience, and emotional well-being. The most efficiently absorbable form of this mineral is magnesium citrate.

Dosage Recommendation:
For optimal effects, the recommended dosage ranges from 200 to 300mg daily.

Specialized Supplements

The supplements in this category are intended for specific needs or particular situations. In general, any vitamin or mineral supplement could be important on an individual level, depending on a person's health status or lifestyle. That's why the selection should always be made together with a nutritionist, ideally based on a recent blood test.

Whey Protein

Effect: Whey Protein is an easily digestible, high-quality protein source that contains all essential amino acids. It can minimize muscle breakdown during a diet, promote recovery, and support muscle growth. It is a practical option, especially for people who have difficulty getting enough protein through their diet.

Dosage Recommendation:
The dosage may vary depending on how much protein you consume through your diet. It serves to meet daily protein requirements.

Individual Needs

Effect: What you might need depends on your lifestyle. If you follow a vegan diet, a vitamin B12 supplement can be useful, since this vitamin is found almost exclusively in animal products. Many women often struggle with iron deficiency, mainly due to menstruation. Melatonin can also be helpful in certain situations, such as trouble falling asleep or working night shifts. During a diet, calcium intake is often too low, which can become a problem over time. But be careful, too much calcium can also have negative effects. That’s why, for every single supplement, it’s important to check with a doctor before taking it.

Booster Supplements

There are also so-called booster supplements, which are taken specifically before training to increase performance and make training more intense. Instead of buying expensive ready-made boosters, you can also mix the supplements yourself to save money and ensure that you only take the desired substances. The supplements I recommend in this article can be taken either individually or mixed together, as a customized booster before training to increase performance.

A typical booster might contain 5g of Citrulline, 5g of Arginine, 250mg of Caffeine, and optionally 5g of Beta Alanine. The exact dosage can be adjusted individually.

L-Citrullin-Malat

Effect: L-Citrulline Malate is an amino acid that promotes nitric oxide production in the body, improving blood flow and oxygen supply to the muscles. This can enhance physical performance, reduce muscle fatigue, and accelerate recovery after training.

Dosage Recommendation:
A standard dose of about 6-8g per day is generally recommended.

L-Arginine

Effect: L-Arginine is also an amino acid that boosts nitric oxide production. It improves blood circulation and promotes oxygen supply to the muscles, increasing muscle strength and endurance. Additionally, arginine can promote the release of growth hormones, supporting muscle growth.

Dosage Recommendation:
A standard dose of about 3-6g per day is generally recommended.

Caffeine

Effect: Caffeine is a stimulant that can enhance physical and mental performance. It delays fatigue and increases alertness, positively affecting training performance, muscle strength, and recovery.

Dosage Recommendation:
A standard dose of about 3-6mg per kg of body weight per day is generally recommended.
Be sure to measure in milligrams (mg), as higher doses can be harmful or even fatal.

Beta Alanine

Effect: Beta-Alanine is a non-essential amino acid that is converted into carnosine in the body. Carnosine buffers hydrogen ions in the muscles, delaying muscle fatigue and improving training performance. Beta-Alanine can also increase muscle mass and strength, especially when combined with an appropriate training program. However, higher dosages may lead to side effects like tingling or itching.

Dosage Recommendation:
A standard dose of about 2-5g per day is generally recommended, ideally taken before training for best results.

Scientific Articles and Studies

OMEGA 3

Examine - Fish Oil
https://examine.com/supplements/fish-oil/

Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)
https://www.ncbi.nlm.nih.gov/pubmed/9637947

Omega‐3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575932/

Is hypertriglyceridemia atherogenic?
https://www.ncbi.nlm.nih.gov/pubmed/31145120

n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and
secondary-prevention studies: a systematic review
https://pubmed.ncbi.nlm.nih.gov/16825676/

Omega-3 supplementation effects on polycystic ovary syndrome symptoms and metabolic syndrom
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461594/

Omega-3 Fatty Acids and Pregnancy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/

Role of polyunsaturated fatty acids in human brain structure and function across the lifespan: An update on neuroimaging findings
https://www.ncbi.nlm.nih.gov/pubmed/28529008

Fish oil supplementation reduces cortisol basal levels and perceived stress: a randomized, placebo-controlled trial in abstinent alcoholics
https://www.ncbi.nlm.nih.gov/pubmed/23390041

Efficacy of ω-3 supplementation in patients with psoriasis: a meta-analysis of randomized controlled trials
https://www.ncbi.nlm.nih.gov/pubmed/30778861

The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review
https://www.ncbi.nlm.nih.gov/pubmed/31116515

Associations of Omega-3 Fatty Acid Supplement Use With Cardiovascular Disease Risks
www.ncbi.nlm.nih.gov/pmc/articles/PMC5885893/

Effects of long-chain omega-3 polyunsaturated fatty acids on reducing anxiety and/or depression in adults; A systematic review and meta-analysis of randomised controlled trials
https://www.sciencedirect.com/science/article/pii/S0952327823000418

VITAMIN D

Examine - Vitamin D
https://examine.com/supplements/vitamin-d/

Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease
https://www.nejm.org/doi/full/10.1056/NEJMoa1809944

Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data
https://www.bmj.com/content/356/bmj.i6583

Association of Vitamin D Status and Other Clinical Characteristics With COVID-19 Test Results
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2770157

Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis
https://www.thelancet.com/journals/landia/article/PIIS2213-8587(18)30265-1/fulltext

Vitamin D in Depression: A Potential Bioactive Agent to Reduce Suicide and Suicide Attempt Risk
https://www.mdpi.com/2072-6643/15/7/1765

Vitamin D Supplementation and Its Impact on Mortality and Cardiovascular Outcomes: Systematic Review and Meta-Analysis of 80 Randomized Clinical Trials
https://www.mdpi.com/2072-6643/15/8/1810

Efficacy of vitamin D3 supplementation on cancer mortality: Systematic review and individual patient data meta-analysis of randomised controlled trials
https://www.sciencedirect.com/science/article/abs/pii/S156816372300082X

VITAMIN K

Examine - Vitamin K
https://examine.com/supplements/vitamin-k/

Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/

Menaquinone-7 Supplementation to Reduce Vascular Calcification in Patients with Coronary Artery Disease: Rationale and Study Protocol (VitaK-CAC Trial)
https://www.mdpi.com/2072-6643/7/11/5443

Effect of continuous combined therapy with vitamin K(2) and vitamin D(3) on bone mineral density and coagulofibrinolysis function in postmenopausal women
https://pubmed.ncbi.nlm.nih.gov/11886767/

Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women
https://pubmed.ncbi.nlm.nih.gov/23525894/

Vitamin K2 (menatetrenone) effectively prevents fractures and sustains lumbar bone mineral density in osteoporosis
https://pubmed.ncbi.nlm.nih.gov/10750566/v

Vitamin K2 supplementation improves insulin sensitivity via osteocalcin metabolism: a placebo-controlled trial
https://pubmed.ncbi.nlm.nih.gov/21868771/

ZINC

Examine - Zinc
https://examine.com/supplements/zinc/

Zinc and its importance for human health: An integrative review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/

Zinc monotherapy increases serum brain-derived neurotrophic factor (BDNF) levels and decreases depressive symptoms in overweight or obese subjects: a double-blind, randomized, placebo-controlled trial
https://pubmed.ncbi.nlm.nih.gov/24621065/

MAGNESIUM

Examine - Magnesium
https://examine.com/supplements/magnesium/

The Role of Magnesium in Neurological Disorders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/

The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review
https://pubmed.ncbi.nlm.nih.gov/29637897/

A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control
https://pubmed.ncbi.nlm.nih.gov/27329332/

The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials
https://pubmed.ncbi.nlm.nih.gov/12160191/

IRON

Examine - Iron
https://examine.com/supplements/iron/

Effect of iron supplementation on mental and motor development in children: systematic review of randomised controlled trials
https://pubmed.ncbi.nlm.nih.gov/15877905/

Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3414597/

Iron Supplementation Benefits Physical Performance in Women of Reproductive Age: A Systematic Review and Meta-Analysis
https://academic.oup.com/jn/article/144/6/906/4616008

CREATINE

Examine - Creatine
https://examine.com/supplements/creatine/

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/

Effects of Creatine Supplementation on Muscle Strength and Optimal Individual Post-Activation Potentiation Time of the Upper Body in Canoeists
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707641/

Creatine supplementation with specific view to exercise/sports performance: an update
https://pubmed.ncbi.nlm.nih.gov/22817979/

Creatine supplementation enhances cognitive performance in elderly individuals
https://pubmed.ncbi.nlm.nih.gov/17828627/

Creatine supplementation improves muscle strength in patients with congestive heart failure
https://pubmed.ncbi.nlm.nih.gov/16599263/

WHEY PROTEIN

Examine - Whey Protein
https://examine.com/supplements/whey-protein/

Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/29087242/

The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/29462923/

GLYCINE

Examine - Glycine
https://examine.com/supplements/glycine/

Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2007.00262.x

Glycine regulates inflammatory markers modifying the energetic balance through PPAR and UCP-2
https://www.sciencedirect.com/science/article/abs/pii/S0753332209001036?via%3Dihub

Dietary glycine inhibits angiogenesis during wound healing and tumor growth
https://pubmed.ncbi.nlm.nih.gov/12750558/

Oral supplementation with glycine reduces oxidative stress in patients with metabolic syndrome, improving their systolic blood pressure
https://cdnsciencepub.com/doi/10.1139/cjpp-2012-0341

CALCIUM

Examine - Calcium
https://examine.com/supplements/calcium/

Calcium supplementation reduces vertebral bone loss in perimenopausal women: a controlled trial in 248 women between 46 and 55 years of age
https://pubmed.ncbi.nlm.nih.gov/1874931/

Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials
https://pubmed.ncbi.nlm.nih.gov/33530332/

Calcium supplementation for the prevention of colorectal adenomas: A systematic review and meta-analysis of randomized controlled trials
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4858641/

GREEN TEA

Examine - Green Tea Extract
https://examine.com/supplements/green-tea-extract/

Green tea: beneficial effects on cholesterol and lipid metabolism besides endothelial function
https://www.ncbi.nlm.nih.gov/pubmed/18677179

Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial'
https://pubmed.ncbi.nlm.nih.gov/18468736/

Tea antioxidants in cancer chemoprevention
https://pubmed.ncbi.nlm.nih.gov/9591194/

Tea catechins protect against lead-induced ROS formation, mitochondrial dysfunction, and calcium dysregulation in PC12 cells
https://www.ncbi.nlm.nih.gov/pubmed/12971804

Dietary antioxidant flavonoids and risk of coronary heart disease: the Zutphen Elderly Study
https://www.ncbi.nlm.nih.gov/pubmed/8105262

Green tea
https://pubmed.ncbi.nlm.nih.gov/10956382/

Catechins from green tea (Camellia sinensis) inhibit bovine and human cartilage proteoglycan and type II collagen degradation in vitro
https://www.ncbi.nlm.nih.gov/pubmed/11880552

Multifunctional effects of green tea catechins on prevention of the metabolic syndrome
https://www.ncbi.nlm.nih.gov/pubmed/18296354

Green tea consumption and liver disease: a systematic review
https://www.ncbi.nlm.nih.gov/pubmed/18482271

Prevention of hypertension, cardiovascular damage and endothelial dysfunction with green tea extracts
https://www.ncbi.nlm.nih.gov/pubmed/18047924

Effects of black and green tea consumption on blood glucose levels in non-obese elderly men and women from Mediterranean Islands (MEDIS epidemiological study)
https://www.ncbi.nlm.nih.gov/pubmed/18204918

Immunostimulating activity of a crude polysaccharide derived from green tea (Camellia sinensis) extract
https://www.ncbi.nlm.nih.gov/pubmed/18232634

Effect of tea extracts, catechin and caffeine against type-I allergic reaction
https://www.ncbi.nlm.nih.gov/m/pubmed/9261215/

CITRULLINE

Examine - Citrulline
https://examine.com/supplements/citrulline/

l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00192.2014

Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study
https://pubmed.ncbi.nlm.nih.gov/26900386/

Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness
https://pubmed.ncbi.nlm.nih.gov/20386132/

Citrulline Supplementation Improves Organ Perfusion and Arginine Availability under Conditions with Enhanced Arginase Activity
https://pubmed.ncbi.nlm.nih.gov/26132994/

ARGININE

Examine - Arginine
https://examine.com/supplements/arginine/

Effects of L-arginine supplementation on exercise metabolism
https://pubmed.ncbi.nlm.nih.gov/17143054/

L-arginine supplementation improves exercise capacity after a heart transplant
https://pubmed.ncbi.nlm.nih.gov/20200265/

Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/32370176/

Oral L-arginine supplementation improves endothelial function and ameliorates insulin sensitivity and inflammation in cardiopathic nondiabetic patients after an aortocoronary bypass
https://pubmed.ncbi.nlm.nih.gov/19592054/

CAFFEINE

Examine - Caffeine
https://examine.com/supplements/caffeine/

Effect of caffeine ingestion on one-repetition maximum muscular strength
https://pubmed.ncbi.nlm.nih.gov/17851681/

The effect of caffeine ingestion on mood state and bench press performance to failure
https://pubmed.ncbi.nlm.nih.gov/21157384/

Caffeine in Food and Dietary Supplements: Examining Safety: Workshop Summary.
https://www.ncbi.nlm.nih.gov/books/NBK202235/

BETA ALANINE

Examine - Beta Alanine
https://examine.com/supplements/beta-alanine/

The effects of beta-alanine supplementation on physical working capacity at heart rate threshold
https://pubmed.ncbi.nlm.nih.gov/24308676/

Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/

Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
https://pubmed.ncbi.nlm.nih.gov/21659893/

β-alanine supplementation improves tactical performance but not cognitive function in combat soldiers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983672/

Closing Words

Supplements can be a valuable addition to a balanced diet, especially when there is a deficiency in certain nutrients or an increased need exists. However, they should never be considered as a replacement for a healthy diet and conscious lifestyle. For dosages exceeding general recommendations, consultation with a doctor is essential. Every individual is unique, and their specific needs and health conditions should be taken into account when taking supplements.