The best dietary supplements

In today's dynamic world, where a fast-paced lifestyle often challenges the maintenance of a balanced diet, supplementation becomes a crucial factor in supporting both physical and mental health, as well as sports performance. Here is a list of supplements that I would recommend as dietary supplements for any age group and training goal.

Protein – the foundation of muscle mass

Proteins are essential for building and repairing muscles. Whey protein, a fast-absorbing protein, is ideal for those who want to achieve quick results after intense workouts. However, it is important to highlight that although whey protein is considered a supplement, natural protein sources should always be preferred. The powdered supplement is only recommended when there is no other option, i.e., when we cannot consume enough natural amino acids.

Creatine – strength and endurance

Creatine is extremely important for increasing strength and endurance. It is one of the most researched and effective supplements, existing for more than 50 years. We know for sure that it provides energy, supports brain function, muscle building, recovery, and much more. Always choose creatine monohydrate!

Vitamin D3 – bone health and immune system

Vitamin D3 comes from the sun, and if we are not exposed to enough sunlight, it can be supplemented with a high-quality dietary supplement. This vitamin is crucial for maintaining healthy bones, muscles, and immune system. Those who spend more time indoors or live in areas with little sunlight are recommended to take vitamin D3 to maintain optimal levels.

Omega-3 fatty acids – recovery and heart health

Omega-3 fatty acids not only support muscle recovery but also have a generally positive effect on health. EPA and DHA omega-3 fatty acids are found only in wild marine fish. This is a supplement that protects against cardiovascular diseases, inflammation, and many other common problems. The origin and purity of omega-3 fatty acids are very important, as these (and the fish) can be contaminated with heavy metals.

Magnesium – maintaining muscle function

Magnesium is essential for healthy muscle function, the nervous system, and energy production. For athletes who often experience cramps or want to improve muscle relaxation, I often recommend magnesium. This mineral also helps prevent injuries. Choose quality magnesium taurinate, gluconate, glycinate, or possibly citrate, while magnesium oxide and effervescent tablets are less effective options.

BCAA – recovery and muscle protection

BCAA consists of three amino acids (L-valine, L-isoleucine, and L-leucine), which play a key role in muscle recovery and protection during and after training. These proteins are already in a broken-down form, meaning the body does not need to spend energy and time digesting them. BCAA amino acids provide the muscles with the necessary nutrients, accelerate recovery, slow down catabolic processes, and eliminate the feeling of overstrain after exercise.

Important note

Although dietary supplements can be a great help, they can never replace quality nutrition. Before taking any supplement, it is important to consult with a specialist to ensure that they meet individual needs and health status. Although manufacturers often try to convince us that we need many of their products, I recommend thoroughly researching and carefully examining your own supplement needs.