Supplements have been given a bad name over the years mostly because they have been linked to both weight loss and muscle gain. Two very popular past times where people will spend oodles of amounts on money on them. So much so that it is a multi-trillion pound industry and still growing.

Unfortunately, because these are such large industries where people spend a lot of money they attract both good and bad people, marketers and companies all vying to get a piece of the action.

What a lot of people don’t realise is, there are both natural and unnatural supplements that you can take. Some are needed while others aren’t.

This article is merely an introduction into the vast world of supplements and supplement taking.

Here are the top 3 supplements that are the most popular in the weight loss and bodybuilding world. Funny enough, they are all found naturally in dairy, meat, and fish. Something that isn’t widely advertised or mentioned in our media.

Creatine

You may not have heard of this one before. However, if you are regular meat eater, there’s no need to take additional supplements of this since it is found naturally in most meat products. The more you eat, the less you need in additional supplements.

Creatine’s prime function is a backup phosphate donor for the replenishment of Adenosine Triphosphate (ATP). Yep, that’s certainly a mouth full.

It is the source of energy for all muscular contractions. Some have described it as the second battery for a car. That car is your body. It helps neutralise the acidity build up that drains energy production in the muscle.

One of the major trends is going vegetarian and going even further, becoming a vegan. Where this is the case then taking Creatine supplements is a must.

When taken as a supplement be aware that there may be side effects. In rare cases, you may develop gastrointestinal disturbances, muscle cramps and even kidney disease.

Studies have shown that creatine monohydrate, which is 99 percent absorbed, is the best form to use

Even though you may have a high percentage of Creatine in your blood. It doesn’t mean much I’m afraid. What it does matter is the amount that gets delivered to your muscles.

Do you need it? Absolutely.

If you are a regular meat eater, then there’s no need to take additional supplements.

Casein-Whey Protein Supplements

Casein is naturally found in the milk that we drink. In fact, it makes up between 75% and 85% of the protein found in milk.

A lot of bodybuilders trying to build bulk often to turn to milk as a natural source of Casein instead of chicken, beef or fish. Though, it must be stressed that a healthy balanced diet is key rather than removing certain elements of your diet.

There are a few processed foods like baby formula, soy cheeses, bread and margarine that have Casein added to them if you didn’t like milk or meat.

Casein is a slow acting protein that delivers its amino acid over a period of around 7 hours.

That’s why you are encouraged to consume this at the start of the day so it will be released throughout your body during the day.

Alternatively, Whey (the other protein found in milk) and made as a by-product of cheese and classed as the complete protein since it contains 9 essential amino acids.

What makes it different from Casein is the fact that it is absorbed into the bloodstream a lot faster, peaking in approx 90 minutes.

The faster a protein is absorbed into your bloodstream the faster the liver oxidizes its amino acids.

With its low level of lactose, Whey is a popular option for those that are lactose intolerant.

Do you need them? Absolutely!

If you consume dairy products regularly you don’t need to take separate supplements. However, if you don’t, then we recommend taking a form of Casein or Whey supplement.

Omega-3 Fatty Acids

This is probably one of the most popular supplements known to man or woman. It has been in consciousness for several years now based on all of the media articles and television programmes about it.

In fact, there was a resurgence around the topic of Omega 3 fatty acids in the ’80s when manufacturers were actively marketing their products with Omega content.

That’s around the same time that everyone was encouraged to start taking cod liver oil as an Omega 3 supplement.

So where can it be found?

You would normally find it naturally in most fish. The oily ones being a preferred source.

What are the benefits?

The crazy thing is, the vast majority of people don’t eat enough fish which means they don’t get enough Omega 3 in their diet. Studies have indicated that as many as 80% of people don’t have enough.

Recent studies of middle-class people who have Omega 3 rich diets reduce their chance of having Alzheimer's disease by as much as 75%. It has been shown to help prevent cancer including breast and prostate cancer.

Do you need it? We would say your health depends on it. You can use supplements but it is recommended to get it directly from the source, oily fish.

Antioxidants

The term “Antioxidants” is quite a broad term that covers a wide variety of different nutrients from flavonoids, minerals to generic vitamins.

Thankfully, the vast majority of them can be found in most fruit and vegetables in your weekly shop.

If you are one of those people that have a healthy amount of fruit and vegetables each week. Chances are you are getting enough antioxidants. If this is the case, then there would be no need for you to take additional supplements.

What a lot of people don’t realise is the fact that with increased exercise your body produces oxidative reactions. Ordinarily they would be extremely toxic to your body. However, with the body’s natural defense systems and with the help of antioxidants you are able to conterract this effect.

Typical dietary antioxidants include vitamins E, C and B-complex, as well as:

So there you have it. The three most popular supplements that are available today. Are you surprised that they are mostly derived from natural fruit, vegetables, meat, and dairy? If you are, don’t worry. You’re not alone.

In our consumer-driven culture, they are often removed from our consciousness because the industry doesn’t make that much money on our weekly consumption of fruit and veg and dairy.