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The Secret To Maximizing Gains

No matter what your goal is, supplements will help you get there faster! Be careful though, not all supplements are created equal. Before we get into breaking down the right supplements for you and your goals, lets first review what supplements are, and what makes the "good" to add into your routine. 


According to dotFIT "a dietary supplement is a preparation—a pill, powder, or liquid—that contains nutrients or other substances and is consumed as part of one’s daily food intake to supply adequate or large dosages of a nutrient or compound.[1] Nutrients are components of food that provide energy, serve as building materials or regulate metabolic functions.  Dietary supplements are used to achieve one or more goals: optimize health (overall health and lack of disease), improve physical performance (muscular capacity or muscle size), or accomplish cosmetic goals (weight loss or bodybuilding)."


Not all supplements are created equal. Many companies rely on exaggerated claims, and inaccurate dosages that can lead to ineffective supplements and potentially harmful effects. When choosing where you purchase your supplements from, make sure that the products you're considering are all intentionally formulated and third-party tested for safety.


dotFIT isn't just a trustworthy brand, they're also a resource that breaks it all down! Here's what they have to say about the most commonly used types of supplements and their benefits.

"Calcium and Vitamin D
Despite the importance of calcium and vitamin D in reducing the incidence of osteoporosis, intakes remain sub-optimal.[4,5] Populations at risk for inadequate intakes are adolescents, postmenopausal women and the elderly.[6,7,8] Sufficient amounts of calcium and vitamin D are required for bone health. Vitamin D is required for the absorption of calcium and increased levels of vitamin D have been shown to slow the rate of bone loss in the elderly.[9] It has been estimated that one billion individuals worldwide have inadequate vitamin D stores and deficiencies occur across all ages and ethnicities.[10] Furthermore, an association has been established between lower intakes of vitamin D and the risk of certain cancers (e.g., colorectal cancer).[11,12] Groups that are at especially at risk for low vitamin D status are the elderly and those who lack exposure to sunlight. However, even populations with sufficient sunlight exposure are at risk for vitamin D insufficiency, which underscores the importance of this fat-soluble vitamin.[13] Good sources of calcium and vitamin D are found in fortified dairy products, soybeans and sardines.

Fish Oils
Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fatty fish and fish oil supplements have been shown to have cardioprotective effects[14], reduce triglyceride levels[15], reduce the progression of atherosclerosis,[14] possess anti-inflammatory properties[16] and support cognitive function.[17]  Major public health recommendations include consuming fatty fish such as herring, salmon and mackerel at least twice a week. However, those who do not eat fish should consider taking a daily omega-3 supplement of 500 to1000 milligrams with an EPA to DHA ratio of 1.75 to 1.[18,19,20]

People who engage in regular exercise or live an active lifestyle are likely to seek out the use of protein supplements to either enhance their training or health. Protein supplementation is appropriate for individuals with increased needs (e.g., athletes[21]) who do not get adequate protein through their diet or have a personal preference for additional protein barring certain health conditions. Table 5 contains protein guidelines for various exercisers. To date, research indicates there is no benefit to consuming protein in amounts greater than those listed below.[20] Doing so replaces foods that provide other essential nutrients."

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