The Role of Supplements in Your Fitness Routine: What You Need to Know

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When it comes to supplements in the fitness world, it can be overwhelming trying to determine what is true and what is fad. This is what makes skepticism is a valuable mindset when evaluating what supplements are worth your money, and which ones you can leave on the shelf. When I was actively working as a personal trainer, I was regularly asked which supplements my clients needed to achieve their goals. So that’s what I’d like to do for you today, because I have tried just about every supplement under the sun, have done the research for you, and want to help you save time and money.

1. Whole Foods First

Before diving into the world of supplements, remember that whole foods should always come first. One of the key messages when I have looked through studies is that, in most cases, as long as you are eating a balance diet with plenty of variety, you are likely getting all of the nutrients you need.

Take protein, for example. This is one of the most common supplements that someone will grab when they are starting to work out. But if you are eating a couple eggs and toast with a good almond butter for breakfast, you have some form of whole protein at lunch, and another form of protein at dinner, you are likely getting enough protein. Protein as a supplement comes into play when you have dietary restrictions that make it difficult to get enough protein from whole foods, or you are not able to eat or afford the amount of whole protein that is required to achieve 1 gram of protein/1kg of body mass.

I have a couple of articles that break down great natural sources of proteins, fats, and carbohydrates, as well as some key nutrients, so be sure to check those out in the women’s nutrition section of the blog.

2. Nutrient Gaps

Not everyone is able to absorb nutrients from just natural sources. Additionally, sometimes natural sources are pricey and therefore, taking a supplement makes those nutrient more accessible.

This is how supplements fill those nutrient gaps. I always think about how as women age, our body leaches calcium from our bones because we are not able to absorb this mineral as efficiently as we could when we were younger. This is where supplementing with calcium is a great option.

Another great example is magnesium. For those of us women who choose to go on the contraceptive pill, we are unfortunately losing out on natural nutrient absorption. That’s right, when we take the pill, our body is not only not able to absorb nutrient as effectively, but it also lets those nutrients deplete faster when we are on the pill. This is why I like to take a magnesium while I am on the pill. I have also heard from the other women in my life that take pre-natal vitamins as they are coming off of the pill has really helped with the post-birth-control symptoms.

Finally, I grew up with a dad who has a shell-fish allergy, so we weren’t eating as much seafood and therefore missed out on some of the benefits of seafood like their high B vitamin content and their healthy doses of omega-fatty acids and vitamin D.

So while whole foods are your foundation, supplements may have a role in filling nutrient gaps for some individuals. If you have specific dietary restrictions, allergies, or medical conditions that limit your nutrient intake, consult a healthcare professional to identify potential deficiencies and supplement wisely.

3. Quality Matters

If you decide to incorporate supplements, prioritize quality and safety. Look for products that have undergone third-party testing for purity and potency.

Supplements are a booming business in the USA, and unfortunately has suffered the same quality hack that the beauty industry has experienced. You know, how every person you saw on tiktok was started a beauty brand and it was unclear who the suppliers were, and if you were really getting new technology or just new packaging?

Supplements have gone through the same experience where multiple supplement suppliers started popping up every where and so entrepreneurs wanting to get in on the business, would package up the same old protein, creatine, and fat- burner that already existed and sell it as their own.

Is this a great business model – sure. But it sours the market that we rely on for good results. That’s why you want to look for supplement brands that focus on quality and testing and getting additional certifications.

Personally, I love the PE Science brand. I have tried other brands, like the insta-famous Alani Nu and Tropeaka, and also dabbled in the random supplements you can get on Amazon or that are sent to you for free when you post with the right hashtags on Instagram. But I always come back to PE Science. It was started over 10 years ago by athletes who were looking for better quality supplements. They’ve kept this ethos all this time and continue to innovate and offer a great selection of supplements.

You can check out my current supplement stack in this article.

Moral of the story is with supplements is that if it seems overly hyped, unregulated or is promising miraculous results (ahem, fat burners, we’re talking to you), just steer clear and try to find a brand that offers more research and scientific support.

4. Targeted Supplementation

Focus on targeted supplementation rather than a one-size-fits-all approach. For example, if you’re deficient in vitamin D or iron, consider supplements under the guidance of a healthcare provider. Generic multivitamins may not address your specific needs.

5. Potential Risks

Recognize that supplements are not without risks. High doses of certain vitamins and minerals can be harmful. Always follow recommended dosages, and be cautious about taking multiple supplements simultaneously, as this can lead to nutrient imbalances.

6. Supplement vs. Whole Food

Understand that supplements cannot replicate the synergistic effects of whole foods. The combination of nutrients, fiber, and phytochemicals in whole foods contributes to their health benefits. Supplements should complement your diet, not replace it.

7. Individual Variation

Keep in mind that individual responses to supplements vary. What works for one person may not work for another. Pay attention to how your body reacts, and consult a healthcare provider if you experience adverse effects.

8. Sports Supplements

If you’re an athlete, be cautious about sports supplements. Many are marketed with bold claims but lack substantial scientific evidence. Consult a sports nutritionist to determine if any supplements can genuinely enhance your performance.

9. Supplement Industry Hype

Be wary of the supplement industry’s marketing tactics. Claims of rapid muscle growth, fat loss, or enhanced performance should be met with skepticism. Always seek unbiased information from reputable sources.

10. Balanced Diet First

Reiterate the importance of a balanced diet rich in whole foods. Supplements should never be used as a shortcut to compensate for a poor diet or an inactive lifestyle. They should complement your efforts, not replace them.

In conclusion, the role of supplements in your fitness routine should be approached with caution and discernment. While they may have a place in addressing specific nutritional needs, whole foods should remain the cornerstone of your diet. Consult with healthcare professionals and nutrition experts to make informed decisions about supplementation, always prioritizing the safety and effectiveness of your fitness journey. Remember, supplements are just one piece of the puzzle, and they should never overshadow the importance of a well-rounded, whole-food-based diet and a balanced fitness routine.