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5 Health Supplements that actually work

Updated on December 6, 2015

The Supplements

  • Whey Protein
  • Casein Protein
  • Multivitamins
  • Omega-3
  • Creatine


  • Glutamine

Supplements that are worth looking into

Supplementing exercise regimens with products that are designed to enhance a diet with the vitamins, minerals and energy sources that are essential for new muscle growth is essential. Consumers have a wide range of different product choices that are readily available on the market. Some are designed to take after a workout, and others are specifically made to provide the fuel that is needed to make it through a rigorous session in the gym. Here are five health supplements that actually work and have proven themselves effective over time.

Whey Protein

Whey protein is an incredibly popular supplement that is ideally taken immediately after a workout. The product is readily included in most multi-purpose post-workout products and gives muscle tissue the essential amino acids that are required for an optimal recovery.Protein intake is a mandatory for anyone who exercises on a regular basis, and studies have shown that a bodybuilder or athlete should consume about twice as much protein as a sedentary adult.

Casein Protein

Protein is the building block of muscle tissue and is one of the most crucial components for growth and development. Two main types of protein exist, and most experts differentiate between casein and whey.

Casein protein takes a longer time to metabolize and is an ideal supplement for the end of a day. Consuming at least 30 grams of casein protein before bed gives the body plenty of raw material to rebuild and rejuvenate during rest periods.

According to Muscle and Fitness, casein protein takes about three to four hours to reach peak digestion, and in all, it takes the body up to eight horus to fully digest casein protein.


Multivitamins provide the body with minerals and other nutrients that are required for optimal growth. Because a wide range of different products are readily available on the market, consumers can find specifically made multivitamins that are ideally suited for a particular purpose.

According to the Harvard School of Public Health, a daily vitamin provides an excellent insurance policy, and consumers should look for well-rounded products that contain Vitamin D and folic acid. Vitamin D is known for the benefits that it offers to overall bone health, and the supplement helps the body respond to increased demands that are associated with bodybuilding.

Folic acid plays an integral role in energy, and the substance can also help reduce the risks of certain types of cancer.


Omega-3 fatty acids are considered an essential supplement in the human diet because the body cannot make the substances. According to the University of Maryland Medical Center, Omega-3 supplements help improve overall brain health and address the issues of joint inflammation.

A wide range of different studies have been conducted about the benefits that are associated with enhanced intake of Omega-3 fatty acids, and most researchers agree that active adults should include the supplement in their diet. For bodybuilders and others who may be subject to hypertension, the substance helps lower blood pressure and can fight the risks of osteoporosis for improved bone health.


Creatine is one of the most popular supplements, and it was first discovered back in the 1800s. According to the Mayo Clinic, creatine is an essential constituent in muscle tissue and helps the body recover from extended exercise routines.

During muscular contractions, the body uses Adenosine TriPhosphate (ATP) to provide the energy that is needed for exercise. ATP is converted to Adenosine DiPhosphate (ADP) during exercise, and when the high-energy bond is broken, the body receives energy or fuel. With creatine supplementation, bodybuilders and athletes can be sure that there is plenty of material that is required for new ATP formation.

Experts vary widely in how much creatine should be included in a supplement plan, but most serious bodybuilders strive to consume at least 5 grams each day. Ideally, the supplement should be consumed immediately before working out. Many of the best products that are marketed for exercise enthusiasts contain creatine in the proper amounts.


Glutamine is an essential amino acid, meaning that the human body cannot make the material on its own. In many studies, researchers have shown that glutamine is the most abundant amino acid in muscular tissue, and the supplement performs a number of duties in a healthy adult.

In addition to helping recover from exercises, glutamine plays an essential role in the immune system, and the supplement has earned a reputation as a post-workout ingredient that is crucial for the largest mass gains. As another benefit, glutamine enhances the amount of growth hormones that are found in the body and is an ideal choice for anyone who wants to add size to their physique.

In Conclusion

Increasing size, endurance and overall health with regular exercise is crucial, and most bodybuilders and serious athletes rely on supplements that help the body recover from demanding sessions in the gym while providing the raw energy that is required for a workout.

Some products on the market include a variety of different ingredients, and informed consumers should look for a well-rounded supplement that meets their needs and helps them achieve their goals.

Some products, like creatine and glutamine, are better for individuals who want to increase their size and add muscle mass to their frame. Others, like multivitamins and Omega-3 fatty acids are great for overall health and provide the body with the ingredients that it needs to function on a daily basis.

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