The best supplements.
No other words excite as much synchronous chaos and discussion among wellness aficionados and biohackers.
Lots of supplements move to and fro through different phrases:
- “Must Have”
- “Best Supplements”
- “Completely Ineffective”
- “Dangerous”
Furthermore, conclusions are profoundly different on supplements.
While many concur that they are a significant piece of improved wellbeing wellness, others still contend that it’s cash down the gutter, question their effectiveness, and bioavailability.
Different people respond differently to supplements.
However, I have only three supplements I stick by.
They are backed up by research for many of their effects.
They’re also regarded as safe.
1) Creatine
Creatine is the most popular supplement among fitness and bodybuilding enthusiasts.
Research reveals that creatine can improve muscle growth, strength and endurance.
Creatine also provides other benefits, such as preventing brain diseases and reducing fatigue.
The Benefits Of Creatine:
- Improves muscle growth.
- Improves strength.
- Improves endurance.
- Reduces fatigue.
It seems that creatine has minimal side effects and is safe for consumption.
Creatine is regarded as one of the safest supplements on the market.
The typical dosage of creatine is around 3-5 grams per day.
However, some people take up to 20 grams per day for the first week of supplementation and then drop the dosage down to 3-5 grams.
In summary; creatine provides many health and fitness benefits and is one of the most well-researched and safe supplements.
Source: https://www.realmuscle.co.uk/post/best-supplements-for-bodybuilding
2) Beta-Alanine
You can get beta-alanine from foods that contain carnosine or through supplementation.
Supplementing with beta-alanine increases exercise capacity and also contributes to decreased muscle fatigue.
Beta-alanine also has immune-enhancing, antioxidant and anti-ageing qualities.
The Benefits Of Beta-Alanine:
- Increases exercise capacity.
- Reduces muscle fatigue.
- Enhances the immune system.
- Has antioxidant & anti-ageing properties.
The typical dosage is around 1-5 grams per day.
Beta-alanine is considered to be a safe and effective supplement.
Tingling is a common side effect; however, it is entirely safe and harmless.
In summary; beta-alanine is a safe and effective supplement for improving exercise performance.
Source: https://www.healthline.com/nutrition/beta-alanine-101
3) Curcumin
Curcumin is a compound found in turmeric.
It is a potent anti-inflammatory and antioxidant.
It has shown some promise in treating and preventing inflammation-related conditions, such as arthritis and heart disease.
The Benefits Of Curcumin:
- Has potent antioxidant & anti-inflammatory properties.
- Helps prevent inflammatory diseases.
- Reduces risk of heart disease, cancer, arthritis and more.
Curcumin also seems to be safe for consumption; however, more research needs to be done.
In summary; curcumin seems to be useful for improving general health.
Source: https://www.realmuscle.co.uk/post/curcumin
Summary
There are many supplements.
Each supplement has its unique properties, benefits and drawbacks.
My top three supplements include creatine, beta-alanine and curcumin.
Creatine appears to be a great overall supplement for fitness and health.
It improves strength, muscle growth and endurance.
There are other potential benefits, too, such as its ability to help prevent Alzheimer’s.
Beta-alanine also further improves endurance and decreases muscle fatigue.
It also has other benefits, such as boosting the immune system and being an antioxidant.
Curcumin is a powerful antioxidant and anti-inflammatory compound.
It is excellent for improving overall health; it may help prevent and treat inflammatory conditions such as arthritis.
These supplements have studies backing them up.
They’re also regarded as safe to use.
