4 supplements to amplify the health perks of exercise
Key Takeaways
Industry Buzz
"Magnesium supports the nervous system and helps regulate muscle contraction and relaxation, making it ideal for post-exercise recovery." — Gillian Killiner, RD, registered dietitian
“If you're a heavy sweater or exercise more intensely, it's easy to run low on magnesium, sodium, potassium, and calcium." — Lisa Moskovitz, RD, CDN, registered dietitian
Find more of your peers' perspectives and insights below.
Athletes who are looking to boost their gains in the gym often wind up experimenting with supplements.
There are protein shakes and salt pills and creatine powder—to name a few—all of which claim to help you build muscle, boost performance, and set new personal records. It’s no wonder that over 40% of athletes use some kind of supplement to hit their goals, estimates suggest.[]
To cut through the noise, MDLinx asked two experts to weigh in on a few of the most popular supplements that can enhance the benefits of exercise. Here are their top recommendations to pass along to your patients.
Omega-3 fatty acids
A new meta-analysis of 21 studies found that omega-3 supplementation may enhance the effects of exercise. []
Scientists are still investigating why omega-3 fatty acids have this effect, but growing research suggests they counteract inflammation, improve cell membrane fluidity, and support muscle protein synthesis and muscle function. []
“When combined with regular exercise, which also supports heart health, the two work together to lower inflammation, improve blood flow, and support better recovery,” Gillian Killiner, RD, a dietitian and founder of 121 Dietitian, tells MDLinx.
Together, these effects enhance the benefits of exercise and cardiovascular function.
Magnesium
While you might not associate magnesium, an essential mineral that many people use to help them sleep at night, with exercise, it can aid in muscle recovery, according to Killiner.
Magnesium plays an important role in nerve transmission, muscle relaxation, and energy production, she says. It also reduces cramps and inflammation and supports deep, restorative sleep—which is when most muscle repair occurs.
Because of these benefits, magnesium can be a useful tool in athletic training. A recent meta-analysis found magnesium supplementation significantly reduced muscle soreness and improved performance and recovery. []
“Magnesium supports the nervous system and helps regulate muscle contraction and relaxation, making it ideal for post-exercise recovery,” Killiner says.
Related: The benefits of increasing your magnesium intake: Less stress and better cognitive functionNitrates
Nitrate supplements—sourced from beetroot—can also up your exercise game, Killiner notes.
Nitrates relax and widen the blood vessels, a process known as vasodilation, which enhances how the body utilizes oxygen during exercise. [] Nitrates may also improve muscle contraction and delay fatigue, research shows. []
Killiner advises some patients to take either beetroot juice shots or nitrate-rich powders 2 to 3 hours before a workout, especially if they’re doing an endurance-based activity (eg, running or cycling).
“That gives the body time to convert dietary nitrates into nitric oxide, which improves blood flow and oxygen delivery to muscles,” Killiner says.
Electrolytes
Finally, if you sweat a lot, electrolyte supplements can help keep you well-hydrated. Proper hydration is paramount when you have an activity lifestyle, says Lisa Moskovitz, RD, CDN, a dietitian and the CEO at The NY Nutrition Group.
“If you're a heavy sweater or exercise more intensely, it's easy to run low on magnesium, sodium, potassium, and calcium,” Moskovitz says.
Electrolytes keep our fluids in balance and support a range of bodily functions, including nerve and muscle function. []
Supplements are not safe for everyone. Therefore, it’s crucial to evaluate each patient’s underlying health to gauge the risks and benefits.
“It's always best to consult with an MD and RD before taking any new supplements to ensure there are no prescription medication interactions,” Moskovitz advises.