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3. Caffeine
Wilson counts caffeine in coffee as a supplement that many people forget.
“In responsible doses, caffeine helps with fat loss and can improve performance in the gym, but everyone seems to have their own tolerance,” Wilson said.
The health benefits of coffee are well established, but too much caffeine can cause anxiety.
4. Vitamin D
“Effective and cheap, vitamin D supplements help to maintain my energy and hormone levels,” Wilson said. “I take a higher dose in winter.”
Registered nutritionist Rhiannon Lambert previously told BI that residents of the UK and countries with similar levels of sunlight should supplement with vitamin D, especially in the winter months, to help keep bones, teeth, and muscles healthy.
5. Pre-workout
Wilson said he’s stopped taking pre-workout supplements with high quantities of caffeine as they can lead to overtraining.
He looks for ones with a “reasonable dose,” meaning one with 200 to 300 milligrams rather than 400 milligrams upwards. The FDA says that 400 milligrams of caffeine a day is a healthy amount, but personal tolerances vary a lot.
6. Fish oil
Wilson said he takes fish oil supplements for the potential heart health benefits.
It’s well established that omega-3 fatty acids are good for the heart: They slow the build-up of plaque (which blocks the arteries), lower blood pressure, and reduce triglycerides, a type of fat in the blood. However, research is mixed on whether fish oil supplements provide the same benefits as eating oily fish.
7. Glutamine
Research is mixed on whether glutamine aids muscle growth, but Wilson is more interested in its links to immune function, he said.
Glutamine is an essential amino acid that plays a key role in a range of bodily functions. It’s produced by the body and also found in food such as eggs, beef, and tofu.
Potential benefits of glutamine supplements include reducing muscle soreness after workouts, boosting the immune system, and supporting muscle recovery.