Expert Trainer Reveals the Only Supplements Worth Taking for Fitness
Expert Trainer Reveals the Only Supplements Worth Taking for Fitness
Expert Trainer Reveals the Only Supplements Worth Taking for Fitness
A personal trainer has shared advice on supplements that can support fitness and overall health. The recommendations cover everything from muscle performance to gut health, while also warning against overhyped products.
The trainer highlighted creatine as one of the most researched supplements, with benefits extending beyond strength gains to brain function and recovery. Other suggestions include omega-3s, vitamin D, and fibre—but not all popular products made the cut. Creatine topped the list for its well-documented effects on muscle strength and workout performance. Studies over the past 20 years, including early research by Harris et al. and a 2017 meta-analysis by Lanhers, confirm it boosts strength by up to 20%. More recent findings suggest it may also improve memory, reduce fatigue, and support healthy ageing, though the European Food Safety Authority (EFSA) rejected cognitive benefit claims in 2024 due to insufficient evidence. With over 500 human trials backing its safety, the trainer recommends pairing it with a high-quality protein powder to maximise muscle growth and metabolism.
For heart and brain health, omega-3 fatty acids were advised to lower inflammation and protect cognitive function. Vitamin D was another key suggestion, particularly for those with limited sun exposure, as it strengthens the immune system. Bicarbonate made the list for elite athletes, helping them push through high-intensity sessions by buffering muscle acidity.
Fibre supplements were also recommended to support digestion and fitness goals, though the trainer warned users to introduce them slowly to avoid stomach discomfort. When choosing protein powders, reading labels carefully was stressed—especially to avoid vague 'proprietary blends' that hide ingredient amounts. However, not all supplements received approval. Green powders like AG1 were dismissed as overpriced and lacking solid scientific backing. The trainer's guidance focuses on evidence-backed supplements while cautioning against unproven trends. Creatine, omega-3s, and vitamin D were highlighted for their broad benefits, from muscle performance to immune support. Meanwhile, gradual fibre intake and careful label reading were advised to avoid unnecessary costs or side effects. The recommendations aim to help individuals make informed choices for both fitness and long-term health.
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