Health Supplements: Creatine; Fish Oil; Magnesium; Selenium; Vitamin D-Benefits & How Much To Take

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    Does your weekly routine consist of going to lift things up and put them down repeatedly? Do you consume more meat in a day than most people do in a week? Do you speak in acronyms and initialisms that only a few people understand (e.g. HIIT, EMOM, 1RM)?

    Chances are, you’re really into this fitness thing people usually talk about at the start of the year. But with all that hard work in the gym (and in the kitchen), some things in your body are bound to go out of whack.

    It has become common for many people to start taking supplements to give their bodies a little tune up. Whether it’s your standard vitamin C or something more specific to bodybuilding, it’s no longer surprising to see bottle and tubs lining peoples houses. But what are some you should really be taking? We take a look to see which supplements are beneficial for you.

    Related:Do Antioxidant Supplements Help Post-Workout Muscle Recovery?

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  • Creatine
    2 / 6 Creatine

    Creatine is a naturally occurring amino acid found in red meat. seafood, and muscle cells. You can usually get some amount of creatine just by consuming these foods naturally, so why do you need to get a little more?

    “There is a lot of mixed research on creatine’s ability to improve muscle strength,” according to the U.S. National Library of Medicine’s MedlinePlus website. “However, analyses of this research show that creatine seems to modestly improve upper body strength and lower body strength in both younger and older adults.”

    But what does it actually do when you take it?

    “Creatine’s going to pull more water into your muscles, making your muscles bigger and fuller,” says Men’s Health nutrition advisor Michael Roussell, Ph.D.

    You’ll find that your performance in the gym may also improve, says Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England.

    Not sure what creatine supplement to go for? You can try Mutant Creakong, which contains a proprietary blend of creatine monohydrate, creatine magnesium-chelate, and tri-creatine citrate, designed to give you sick gains in the gym.

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  • Fish Oil
    3 / 6 Fish Oil

    You may already know someone who takes fish oil to help with joint pain, but it’s not the only health issue that fish oil can help with.

    “It’s been shown to help with decrease inflammation, cardiovascular disease, joint pain, metabolic syndrome and more,” says Jessica Crandall Snyder, RDN, spokesperson for the Academy of Nutrition and Dietetics.

    “From heart, brain, and nerve health to gastrointestinal and joint health, most people will benefit from supplementing with omega-3 fatty acids,” says Roger E. Adams, Ph.D., a Dallas-based nutritional consultant.

    Confused by all the fish oil available on the market? Give BioG™ Super Strength Omega-3 Fish Oil a shot. Unlike other brands with majority of capsules filled with fillers, this brand consists of 1400mg EPA + DHA, the highest concentration of Omega-3 fatty acids into one serving.

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  • Magnesium
    4 / 6 Magnesium

    Did you know magnesium is actually something you can consume? If you didn’t, here’s a quick rundown on why taking some of it can be good for you.

    “Magnesium is awesome for your muscles and muscle relaxation—it keeps them smooth and flacid, preventing cramps and spasms,” says Crandall Snyder. “It also has been found to help control and lower blood pressure.”

    It can even help to improve your mood and prevent headaches, says Emily Tarleton, R.D., of the University of Vermont College of Medicine.

    Try Blackmores Muscle Magnesium Powder as in comes in a highly bioavailable (easy to digest) form of magnesium, magnesium citrate.

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  • Selenium
    5 / 6 Selenium

    Selenium is not the most common supplement one will think of, but you’d be surprised at how it can be beneficial for health.

    “No other single nutrient appears to prevent cancer more effectively than selenium,” says Gerald F. Combs, Ph.D., director of the USDA’s Grand Forks Human Nutrition Research Center.

    To put it simply, it helps to destroy cancer cells. In some studies by Combs, a link has been discovered between increased selenium consumption and a lower chance of colon, lung, and prostate cancer.

    While selenium can be found naturally in foods like tuna and cod, you can consider giving your intake a boost with Holista Selenium, which contains the ideal recommended dose of 200mcg of selenium in each tablet.

    Related:The Best Bodybuilding Supplements To Help Build Muscle Pre-Workout And Post-Workout

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  • Vitamin D
    6 / 6 Vitamin D

    You always hear about heading out into the sun to get some extra vitamin D. But if you’re cooped up inside all the time, you might need to get your vitamins from other sources. Especially when it could be detrimental if you end up deficient in it.

    “The effects of low vitamin D could be cumulative,” says study author Heidi May, Ph.D., a cardiovascular epidemiologist with the Intermountain Medical Center Heart Institute. “The longer you maintain low levels, the more you might be increasing health risks.”

    These health risks include things like an increased risk of heart disease, cancer, diabetes, and Alzheimer’s.

    When paired with calcium, consuming a combination of the two can give you a boost to your bones.

    “Vitamin D and calcium work cohesively to build strong bones—one is not beneficial without the other,” says Crandall Snyder.

    Consider Webber Naturals Calcium Citrate With Vitamin D3 which contains a good blend of vitamin D with calcium to help with bone health.

    Wondering where you can find these supplements?  Get them all at
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