Doctor-Approved Supplements Can Enhance Fitness, But Aren’t a Replacement for Healthy habits
New Delhi – As fitness goals become increasingly popular, many turn to supplements for an extra edge. However, a doctor’s guidance is crucial to ensure safety and effectiveness. Dr. Dua recently outlined six workout supplements backed by science that can boost fitness, while emphasizing they should complement, not replace, a balanced lifestyle.
Here’s a breakdown of the doctor-recommended supplements:
1. Whey Protein: Essential for muscle repair and growth, whey protein is notably beneficial post-workout. Dosage recommendations vary based on individual needs, but generally fall between 20-30g per serving.
2. Creatine Monohydrate: This supplement enhances strength, power, and high-intensity performance, also promoting muscle growth, recovery, and even brain health while reducing fatigue.Dr. Dua notes that while generally safe for long-term use,individuals with severe kidney disease should avoid it.A standard dosage is 3-5 g daily, and a loading phase isn’t necessary for most. Overuse doesn’t guarantee better results and may cause mild water retention.
3. Branched-Chain Amino Acids (BCAAs) or Essential Amino Acids (EAAs): These can reduce muscle soreness and fatigue, supporting recovery, especially when dietary protein intake is low. EAAs are considered superior as they provide all essential building blocks.Dr. Dua cautions that they are often needless if a diet already provides sufficient protein, and high doses should be avoided without a clear need.Dosage is 5-10g around workouts if protein intake is inadequate.
4. Omega-3 Fatty Acids (Fish oil or algal Oil): These reduce exercise-induced inflammation and muscle soreness, while also supporting joint, heart, and brain health, and improving endurance. Dr. Dua advises choosing purified sources to avoid contaminants and cautions against high doses for those on blood-thinners without a doctor’s approval. The recommended dosage is 1-3 g/day of combined EPA + DHA. Careful product selection is vital to avoid heavy metals and potential bleeding risks.
5. Vitamin D: Crucial for bone health, muscle strength, and immune function, Vitamin D deficiency is common, particularly with limited sun exposure. However, Dr. Dua stresses that, as a fat-soluble vitamin, it can accumulate in the body, so “don’t megadose without testing.” A dosage of 1000-2000 IU daily is generally recommended, but should be tailored to individual blood levels.
6. Electrolytes: Sodium, potassium, and magnesium are vital for hydration during intense or long workouts, replacing minerals lost through sweat. Dr. Dua warns against overuse when not needed, as it can lead to unnecessary sugar or salt intake.
Supplements: Filling Gaps, not Replacing Foundations
Dr. Dua firmly emphasizes that supplements are not a substitute for a holistic approach to fitness. “Whole foods provide fiber, micronutrients, and phytochemicals that no pill or powder can replace,” she states. “Think of supplements as filling gaps in a lifestyle driven by a balanced diet (lean proteins, fruits, vegetables, whole grains, healthy fats), structured training, and restorative sleep.”
