With so many supplements out there and new ones being introduced every single day, it can be difficult for a newbie to know what to look for. Some companies will take advantage of the public’s ignorance about supplements and nutrition in general and will offer products that have no real proven effects. Or they will use proven ingredients, but in such small concentrations that it will make the product useless. You may also assume that you need certain supplements when you really don’t. Here are a few tips for supplementations all newbies should follow.
Buying multivitamins is usually a bad idea. You can’t take a one-size-fits-all approach to supplementation, and you have to look at where you might have some deficiencies first. In some cases, supplementing vitamins that you don’t need could cause more harm than good. Excess vitamin A, for instance, has been linked with different types of cancers. So, before you decide to go with supplements, you need to look at your diet and only take what you need.
Depending on what you’re using the supplements for, misusing them could make them largely inefficient. Take a supplement like turkesterone, for instance. While it may improve performance and gains, it has to be taken at the right time for it to have the maximum effects. The same goes with things like creatine, BCAAs, and protein shakes. Make sure that you collect as much data as possible on any product to know the optimal way to take it. This way, you won’t end up being disappointed with the results.
You have to do your research on any company you are thinking of buying supplements from, especially if it’s online. Check how long they’ve been around and if they allow personal visits. You don’t need to visit their facilities, but it’s always a good sign when a company lets people check out their operation. You should also check if they can give you a complete lab analysis of the products they sell. As well as this, try to look at what people have to say about them. This should give you a good idea of what people think of the quality of their products.
You will usually find the same supplement in multiple forms. This is often the case with herbal supplements or those derived from fungi. You will usually be able to find them in their raw form, or some sort of extract. Sometimes, you may find them in capsules or powder form. You must know the difference in potency between different consumption methods and routes of administration. This will allow you to get the most out of the supplement. Some supplements may also become infinitely less potent when they are dried and they could end up being a waste of money, so do your research there again.
There may also be major differences in how supplements will act depending on the type. Take casein and whey protein, for instance. Whey protein will be absorbed way faster than casein protein, which makes it better for post-workouts. Casein takes more time to be broken down and digested, which makes it better if you want to stimulate muscle repair and growth while you sleep. Learning these small differences will help you maximize results.
The world of supplements may seem scary if you don’t know anything about it. But, once you understand how to navigate it, you’ll start learning which products could help you and what you should avoid.