4 Science-Backed Supplements You Should Consider Taking

Supplements have become a popular way for people to enhance their health and performance. However, with so many options available on the market, it can be challenging to determine which ones are effective and safe. In this blog post, we will discuss four supplements that are backed by scientific research and provide potential benefits.

Caffeine

Caffeine, a stimulating substance, is found present in teas, coffees, energy drinks, and some soft drinks. It can also be taken in pill form. Caffeine enhances alertness, decision-making ability, and reaction time, as well as improves endurance and muscular stamina when we exercise.

Recommended intake?

For optimal results, it is recommended to ingest 2-6 milligrams of caffeine per kilogram of body weight approximately 30-60 minutes prior to exercising.

Beta Alanine

Beta alanine is an important amino acid that is commonly found in pre-workout supplements. This amino acid is utilised by our bodies to produce carnosine, which plays a crucial role in protecting muscles from fatigue during intense exercise.

Research has shown that beta alanine supplementation can enhance exercise performance and aid athletes in training harder and for longer periods of time. Additionally, beta alanine has been found to improve mental focus and cognitive function.

Some of the key benefits of beta alanine include an increase in muscle carnosine levels, which helps to buffer hydrogen ions and reduce the feeling of deep burn during exercise. This amino acid has also been shown to improve anaerobic performance, making it an ideal supplement for athletes and fitness enthusiasts.

Recommended intake

Single doses of 10-20mg have been found to be effective.

Creatine

Creatine Monohydrate is a supplement that has been shown to improve exercise performance and increase muscle mass. It works by increasing the levels of ATP, the energy molecule that muscles use to power their contraction. This results in increased strength and endurance, allowing you to work out harder and for longer. There is also some evidence that creatine can help to reduce recovery time after exercise.

Recommended Intake

3-5 grams per day

Fish oil

Fish oil is a dietary supplement that is a rich source of essential omega-3 fatty acids, which are vital for maintaining good health in humans. The two primary omega-3 fatty acids found in fish oil are EPA and DHA, and they play crucial roles in maintaining the structure and function of cell membranes.

Scientific research has demonstrated that fish oil supplementation may confer numerous health benefits, such as lowering blood pressure, reducing triglycerides, preventing blood clots, improving symptoms of depression, and enhancing physical performance and fat loss.

Recommended intake 

If you do not consume oily fish at least 2-3 times per week, you may want to consider supplementing your diet with 300-1800mg of fish oil per day. This will help ensure that you are meeting your daily requirements for essential omega-3 fatty acids, which can support optimal health and wellbeing.

It’s important to remember that supplements are not a magic bullet and will not provide results if you do not put in the hard work. It’s essential to do your research and speak with a healthcare professional before incorporating supplements into your routine.