Doctor-Approved Supplements Can Enhance Fitness, But Aren’t a Replacementโ for Healthy habits
New Delhi – As fitness โgoals become increasingly popular, many turnโฃ toโ supplements for an extra edge. However, โคa doctor’sโ guidance is crucial toโ ensure safety and effectiveness. Dr. Dua recently outlined six workout supplements backed by scienceโค that can boost fitness, while emphasizing they should complement, not replace, a โฃbalanced lifestyle.
Here’s a breakdown of the doctor-recommended supplements:
1. โขWhey Protein: Essential for muscle repair and growth, whey protein is notably beneficial post-workout. Dosage recommendations โคvary based on individual needs, but โคgenerally fall between 20-30g per serving.
2. Creatine Monohydrate: This supplement enhances strength, power, and high-intensity performance, also promoting muscle growth, recovery, โand even brainโ health whileโฃ reducing fatigue.Dr. Dua notes that while generally safe for โฃlong-termโ use,individuals โฃwith โsevere kidney disease should avoid it.A standard dosage is 3-5โ g daily, and a loading phase isn’t โขnecessaryโฃ for most. Overuse doesn’t guarantee better results and may cause mild water retention.
3. Branched-Chain Amino โขAcids โฃ(BCAAs)โ or Essential Amino Acids (EAAs): These can reduce muscle soreness and fatigue,โ supporting recovery, โespecially whenโ dietary protein intake is low. EAAs areโ considered superior as theyโ provide allโข essential building blocks.Dr. Dua cautions that they are often needless if a โdiet already provides sufficient protein, and high doses should be avoided without a clear need.Dosage is โฃ5-10g around โคworkouts if protein โintake is inadequate.
4. Omega-3 Fatty Acids (Fish oil or algal Oil): These reduce exercise-induced inflammation and โmuscle soreness, while also supporting joint,โข heart,โ and brainโ health, and improvingโข endurance. Dr. Dua advises choosing purified sources โขto โavoid contaminants โand cautions against high doses for those โon blood-thinners โขwithout a doctor’s approval.โฃ The recommended dosage is 1-3 g/day of combined EPA โ+ DHA. Careful product selection is vital to avoid heavy metals and potential bleeding risks.
5.โ Vitamin D: Crucial for bone health, โขmuscle strength, and immune function, Vitamin โD deficiency isโ common, particularlyโ with limited sun exposure. However, Dr. Dua stresses that, as a fat-soluble vitamin, it can accumulate โin the body, so “don’t megadose without testing.” Aโ dosage of 1000-2000 IU daily is generally recommended, but should be tailored to individual blood levels.
6. โฃElectrolytes: โฃ Sodium, potassium, โคand magnesium are vital for hydration during intense or โlong workouts, replacing minerals lost through sweat.โข Dr. Dua warns against overuse when not needed, as it can lead to unnecessary sugarโ or salt intake.
Supplements: Fillingโ Gaps,โฃ not Replacing Foundations
Dr. Dua firmly emphasizes that supplements areโ not a substitute forโฃ a holistic approach to fitness. “Whole foods provide fiber, micronutrients, and phytochemicals that no pill โขor powder can โreplace,”โฃ she states. “Think of supplements as filling gaps in a lifestyle driven by a balanced diet (lean proteins, fruits, vegetables, whole grains, healthy fats), structuredโค training,โค and restorative โคsleep.”