If you have read some of my blog posts (See “Big, Fat Liars” ), articles, books, or web sites, you probably have seen my opinion on most dietary supplements. Notice that I said ‘most’. While some people assume that I think anything that comes from GNC is crap, that is simply not true. I only think most of the stuff that comes from GNC or other similar stores is crap.
The reality is, there are some supplements that are perfectly fine, and even some that I take on a daily basis. Given that I’m asked about this fairly often, I figured I’d spell out exactly what I use and why. Of course, I must throw in the disclaimer that this is not medical advice and is not intended to treat any condition or illness and you should always ask your doctor before taking anything.
First, I take a multivitamin every day. Nothing fancy, just your standard vitamin with anywhere from 10% to 150% of the recommended Daily Value (DV) of 20 or so vitamins and minerals. No crazy megadoses of anything, as those are generally a waste of money. I basically look at a daily vitamin as an insurance policy. If your diet is well rounded, most likely you are getting most of what you need from food, but I don’t pretend that I eat perfectly every day, so my vitamin is cheap insurance.
Next I take calcium. I don’t drink regular milk. I drink soy milk, and while that is calcium fortified, I don’t drink it every day and when I do it is usually just at breakfast. I do eat yogurt several times per week, but again, I think a calcium supplement is a wise insurance policy. I think most women should be taking calcium, unless they are 100% sure they are getting plenty in their diet.
I also take an omega 3 supplement. The one I’m using currently is made from krill oil. There are proven benefits to these heart-healthy oils, and again, this is something I think most people could benefit from.
Other than that, the only other supplement I use, if you want to call it a supplement, is protein powder. I like to make sure that I’m getting a balance of carbs, protein, and fat in my 5 – 6 meals daily, so protein powder is an easy way to help out. I’ll throw a scoop on my cereal or in my oatmeal in the morning, and mix it in that yogurt I mentioned earlier after my workout. (Look for another post in the near future as I try and find some decent meal replacement bars/shakes for you. I understand it isn’t easy eating 5 – 6 X per day and the occasional quick meal replacement can be handy. The key is finding a good one.)
So there you have it. Like I said, there are some supplements that do have value. When I rail against them, I’m usually talking about the things like fat burners, megadose vitamins/minerals, carb blockers, fat blockers, cortisol blockers, and all of the other ‘miracle’ pills and cures that are sold out there. Those are all crap.
About the Author
Dave Soucy is a coach, trainer, motivator, husband, dad, and former fat guy. His goal is to teach as many people as possible how to achieve a life of health, fitness, and wellness through simply eating right and exercising. Click here to learn more about Dave.
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