Lady and the Supps: A Girl’s Guide to Supplements
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There are thousands of supplements out there, and some make some wild claims. The FDA doesn’t regulate supplements, so while they’re not allowed to make medical claims, their advertising often gets…creative. Many of these so-called magic potions have little to no scientific backing to prove their safety or efficacy. Among the big promises and scant research, some supplements are effective, and some, not so much.
Ever wondered if you should try a certain supplement to support energy levels, immune function, sleep quality, or athletic performance? We’re looking at eight common supplements to uncover what they are and if they really do what they claim.
But first, a disclaimer: any supplement you take may present health risks. They can interact with medication, cause problems before, during, or after surgery, or exacerbate health issues. Don’t take a supplement without talking to a doctor.
Creatine: A favorite of gym bros everywhere, creatine is a natural substance made by our bodies from amino acids and found in some foods, such as red meat. When taken as a supplement, it gives your muscles an energy boost that allows you to work out harder, for longer. Creatine also causes your muscle tissue to retain extra water, which makes you look pumped. This isn’t just for the dudes: If your goal is to build muscle, creatine might give your lifting sessions an edge.
Collagen: While there is some debate about its efficacy, collagen remains a popular supplement. Collagen is another substance made by our bodies; it helps skin remain elastic and smooth, keeps joints functioning properly, and strengthens hair and nails. When used as a supplement, collagen may ease joint pain and keep tendons strong, and grow gorgeous hair and nails, but the jury is still out.
Fish oil is another favorite supplement that can reduce inflammation. By offering a big dose of anti-inflammatory Omega-3 fatty acids, fish oil can balance out our modern-day diet, which tends to be higher in pro-inflammatory Omega-6 fatty acids. This anti-inflammatory boost may also protect against heart disease and lower cholesterol levels. Fish oil may protect your heart health and combat excess inflammation.
Zinc: Often touted for its cold-shortening powers, zinc is a popular supplement that has been shown to reduce the length and severity of the common cold in certain situations. It also speeds wound healing when used as a topical ointment. While zinc should not be supplemented on a daily basis, consider reaching for it the next time you feel the sniffles coming on.
Magnesium is said to reduce muscle cramping and restless legs and ensure a good night's sleep. Magnesium can reduce your risk of type 2 diabetes, regulate blood pressure, and ward off migraines. However, too much of a good thing can cause problems, so as always, talk to your doctor before supplementing. Try magnesium to soothe crampy, overtired muscles after a tough week of workouts.
Vitamin C: Most of us get plenty of vitamin C from our diet, but some individuals may benefit from an extra dose. This popular vitamin may protect against some types of cancer and heart disease. Vitamin C also helps your body to absorb iron. If you're eating plenty of fruits and veggies, you're likely getting plenty of this essential vitamin from your diet, but in certain cases, it can support overall health.
Vitamin D: Recommended for everything from seasonal depression to osteoporosis prevention, vitamin D is a very popular supplement. It protects bone health and can boost your immune system. Our bodies produce Vitamin D with sunlight exposure, and we’re able to absorb some from our diet, but getting enough can be tricky. Taking a supplement might be a useful way to give your bod a boost, especially during the dark winter months.
Probiotics are "good" bacteria found in fermented foods like yogurt, sourdough bread, and sauerkraut. They’re added to all manner of foods and beverages these days, with claims that these little bugs regulate bowels, protect against yeast infections, and even calm eczema. Research still isn't sure about how well they work, but they have been shown to mitigate the side effects of taking antibiotics. Next time you need an antibiotic to fight an infection, consider eating a probiotic-rich food or taking a probiotic supplement to replace those good bacteria.
This list could go on forever; there are thousands of them out there. Other common supps include melatonin, turmeric, CBD, ashwagandha, and caffeine (looking at you, pre-workout). Some supplements are truly helpful, and some are just inflated marketing. A few have been proven to be very unsafe (remember fen fen in the 90s?). The bottom line: do your research, talk with a medical professional, and choose wisely.
Some supplements do work, but others are marketing flim-flam. The dose, how they’re processed, when you take them, and what you take them with all affect their efficacy.
