Supplement Essentials

Paralysis by over-analysis seems to be a common theme within the fitness community and the supplement industry. Too many questions are answered by too many people with endless opinions disguised as scientific fact.

What are the best exercises? What is the best form of cardio?  What are the best supplements?

There is no simple answer to these questions. No one-size-fits-all. Narrowing down the endless choices can become difficult and confusing for many. So I will offer some general knowledge that I have accumulated over many years of both selling and using supplements. 

The Basic Knowledge

Younger generations that are now desperately searching for a mythical supplement that can magically pack on as much lean muscle tissue as their favourite influencer’s sponsor has promised them. Unfortunately, these products do not exist in the real world (or I would have taken them). Somewhere between influencers selling snake oil, the ever expanding plethora of information available on the internet and the local gym-bro’s offering their two-cents, the basics seem to get lost in the mix. The basics of supplementation may not sound like they offer much, but they are a staple within the daily routine of some of the most notable athletes on the planet for a reason.

The key to a healthy and strong physique starts on the inside. The human body is an incredible machine that requires a few necessities to run optimally. When given regulated sleep, a balanced diet, regular exercise and proper hydration, the body and mind can achieve great things. Basic supplementation is just another cog within the machine that, when used correctly, can only be a beneficial addition.

The Essentials

So what are the basic essentials that I believe should be used as a staple within your daily routine?

Fish Oils / Omega 3

Fish oils such as Omega 3 have been a supplement that I have utilised almost every day for the last decade. An incredible amount of research has shown that regularly supplementing Omega 3 can lower blood pressure, reduce triglycerides in the blood, reduce joint inflammation, nourish brain and eye function, and can help to prevent and alleviate dementia, depression, asthma, migraines and diabetes. Omega 3 supplements are both affordable and readily available in most supplement shops including the wide range we offer at SC Supplements. 

I currently use the Supplement Needs – High Strength Omega 3 as part of my daily routine. This offers a combination of quality and affordability. 

Creatine

This is one of the most widely recognised and commonly used supplements across the world. From professional athletes to the average gym user, creatine is often a staple supplement, and for good reason. Creatine studies have shown an increase in muscle mass, strength, athletic performance and cognitive function when used consistently over time. It is affordable, safe and clinically proven. What more could you want from a supplement?

I highly recommend taking the time to read our blog about creatine which contains the finer details to expand your knowledge on this incredible supplement. 

I currently use The Buzz! – Creatine Monohydrate.

Protein Powders

Protein powders come in a variety of forms with the most commonly used being whey concentrate. I highly recommend whey protein, especially whey isolate, for anyone looking for a fast digesting, highly bioavailable protein source. Proteins are the building blocks of life. It is essential to ensure there is adequate protein in your diet to help your body repair cells and make new ones.

If dairy causes any gastric distress due to an allergy or intolerance, other forms such as Beef Protein or Vegan / Plant Based Proteins are also some great alternatives. 

If you are looking for a high quality but affordable protein, Biotech ISO Whey Zero is a fantastic isolate protein. This particular isolate contains no lactose, which is often the cause of gastric discomfort when using dairy based proteins. 

Multivitamins 

Quality is key here. General multivitamins found in your local supermarket are often made with lower quality and underdosed ingredients. Many of these multivitamins are not strictly regulated and can contain considerably more or less of the percentages stated on the packaging which is not ideal when trying to optimise your health. I will always state that something is likely better than nothing, and these cheaper supermarket multivitamins may still have their place, especially when taking affordability into consideration. However, I will always recommend quality over quantity.

A multivitamin should contain a wide range of vitamins and minerals with efficacious doses. Essentials such as vitamin A, D3, C, B12, Zinc, Magnesium etc. should definitely be present within the ingredient panel. Many of the higher quality multivitamins will also contain other beneficial ingredients that can aid digestion, energy levels, brain health and much more. 

I highly recommend The Buzz! – Vital Pro Multivitamin. This product contains every essential vitamin and mineral in efficacious doses, with the addition of a natural energiser blend containing ingredients such as spirulina and ginseng, a vital health blend containing ingredients such as choline and inositol, and a digestive support blend containing betaine HCL and amylase.

Conclusion

 It is important to remember that supplements are to be used in unison with a balanced and healthy lifestyle. They should not replace any dietary necessities like quality whole foods, fruits and vegetables. They are not created to cure any ailments or diseases, rather aid in maintaining a healthy lifestyle. 

Of course I could recommend countless supplements that could aid many in a wide variety of ways, but these are just some basic essentials that anyone could benefit from utilising.