I’m going to be the first to admit that this is not an area of expertise for me. But I’ve done quite a bit of research on this topic, and I can share what I’ve learned.
Here are the ones that I actually take:
Multi-vitamins.. I do recognize that the fitness world seems to generally agree that there’s not much point in taking multi-vitamin. If you’re eating a healthy, well-balanced diet, the general consensus is that you’re probably already getting all the vitamins your body needs. Vitamins tend to be expensive, and if you take more vitamins than your body needs, they are ejected in your urine.. so the joke in the fitness community is that people who take vitamins are “peeing money”. THAT SAID.. I don’t think I’ve got full confidence that I am eating a perfectly healthy, well-balanced diet. (Although I’m darn close). So I take a daily multi-vitamin. (I like the Kirkland daily multi-vitamin that Costco sells).
Fish oil is one of the only major supplements that the fitness world universally LIKES. In fact, I’ve never found a single serious athlete or body-builder who isn’t taking at least 1,200mg of Omega-3 fish-oil every day. I take 2,400mg a day, which isn’t uncommon. The benefits of fish-oil have been scientifically proven again and again and again, and the list of good things it has been PROVEN to do for your body are a mile long.
Creatine I talk a lot about the extensive benefits of creatine here. Long-story short? You should probably be using it (5g a day!). It’s cheap, effective, has been studied more than any other supplement in history, and the benefits are off the charts, with no significant downside.
Caffeine is also something I use on a semi-regular basis. The fitness world is split on its uses. Some people say to avoid it completely, while others swear that the added energy benefits from caffeine can dramatically improve workouts. I tend to fall more in the second camp, since I’ve noticed a massive increase in my performances during runs and strength training after taking caffeine. I like to take about 100mg about 30m before an intense workout, but I also fully respect and understand reasons why others may want to avoid it.
There’s only one other supplement that I use, which is Glucosamine Chondroitin, at the suggestion of a friend. I struggle with I.T. band issues (knee problems) when I run, and this supplement helps with joint pain and such. It really, genuinely works for me, and it’s cheap. (And I’m grateful to that person for the suggestion.. They know who they are).
That’s it. That’s what I take. But as stated in advance, I’m not a vitamin / supplement expert, so do your own research here. I am also not a doctor, so please consult with your doctor before taking any supplements.