Are you looking for something to help take the benefits of your workout efforts to the next level? Building a strong and healthy body requires more than just exercise alone, proper nutrition fuels your performance. However, sometimes we are in a hurry or don’t make the best food choice. This is where supplements can help to fill any nutritional voids to help fuel your performance and enhance recovery.
We’ve collected 12 performance-enhancing supplements to review that could make a big difference in obtaining your fitness goals.
- Curcumin: Curcumin is a potent antioxidant with anti-inflammatory properties that work to support muscle recovery and reduce oxidative stress. Taking these anti-aging supplements can also provide benefits for joint health and mobility.
- Omega-3 Fatty Acids: Taking one of these supplements can help to reduce muscle soreness and support immune response after you work out, and as an added plus these essential fatty acids also support brain health and overall well-being.
- Tart Cherry Extract: These supplements a potent sources of anti-aging antioxidants and anti-inflammatory properties that aid in muscle recovery and reducing muscle soreness while supporting joint health, which makes it a good choice for those who run and jump a lot.
- Collagen: Not only does collagen support skin health, but this protein is also an important component of connective tissues such as cartilage, tendons, and ligaments. Collagen works to support joint health and reduce the risk of injuries.
- Rhodiola Rosea: These supplements are from an adaptogenic herb that helps the body to adapt to stress, reduce fatigue, improve mental clarity, and enhance overall endurance.
- Magnesium: This supplement can help you to relax and recover before your next workout. This vital mineral is also essential for muscle function, electrolyte balance, and energy production, as well as helping to prevent muscle cramps and improve exercise performance.
- Beta-Alanine: These supplements are ideal for endurance training and HIIT enthusiasts. This is a non-essential amino acid that works as a buffer for lactic acid build-up within the muscle to allow a person to train harder for longer periods of time.
- Zinc: This trace mineral is important to muscle growth and recovery after working out, and it also has the added bonus of supporting immune function and protein synthesis.
- Hyaluronic Acid: This supplement works to help support inflammation responses which may be appreciated by those who experience soreness after workouts. It also helps to cushion joints which could help speed recovery after a workout.
- Glucosamine and Chondroitin: These compounds can be found naturally in cartilage, and they work to help maintain joint health while supporting healthy inflammation responses and slowing the progression of osteoarthritis.
- L-Citrulline: This supplement is an amino acid that converts into L-arginine within the body, working to promote nitric oxide production which improves blood flow, enhances workout performance, and reduces muscle fatigue.
- Vitamin D: This essential sunshine vitamin is critical to bone health, muscle strength, and immune responses. Many people are deficient in this vitamin, and taking supplements could help to fill the void while helping to support athletic performance, recovery, and strength.
Keep in mind that while supplements can help to fill nutritional voids and support your fitness routine, they are not a substitute for proper nutrition and regular physical activity. Choosing the right supplement to complement your routine may help to enhance your performance, support faster recovery, and attain your goals. Additionally, remember to choose high-quality products from reputable sources and use them as directed.
As with anything you read on the internet, this article on supplements should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
Content may be edited for style and length.
References/Sources/Materials provided by:
Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018;2018:9041694. Published 2018 Apr 16. doi:10.1155/2018/9041694
Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. Published 2022 Mar 16. doi:10.3390/nu14061255
Oketch-Rabah HA, Roe AL, Gurley BJ, Griffiths JC, Giancaspro GI. The importance of quality specifications in safety assessments of amino acids: the cases of L-tryptophan and L-citrulline. J Nutr 2016;146:2643S-51S.
Shukitt-Hale B, Kelly ME, Bielinski DF, Fisher DR. Tart Cherry Extracts Reduce Inflammatory and Oxidative Stress Signaling in Microglial Cells. Antioxidants (Basel). 2016;5(4):33. Published 2016 Sep 22. doi:10.3390/antiox5040033
Kantor ED, O’Connell K, Du M, et al. Glucosamine and Chondroitin Use in Relation to C-Reactive Protein Concentration: Results by Supplement Form, Formulation, and Dose. J Altern Complement Med. 2021;27(2):150-159. doi:10.1089/acm.2020.0283
Li Y, Pham V, Bui M, et al. Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1
Bell PG, Stevenson E, Davison GW, Howatson G. The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients 2016;8:441.
Kiouri DP, Tsoupra E, Peana M, Perlepes SP, Stefanidou ME, Chasapis CT. Multifunctional role of zinc in human health: an update. EXCLI J. 2023;22:809-827. Published 2023 Aug 4. doi:10.17179/excli2023-6335
Harris RC, Sale C. Beta-alanine supplementation in high-intensity exercise. Med Sport Sci 2013;59:1-17.
Shuler FD, Wingate MK, Moore GH, Giangarra C. Sports health benefits of vitamin d. Sports Health. 2012 Nov;4(6):496-501. doi: 10.1177/1941738112461621. PMID: 24179588; PMCID: PMC3497950.
