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Top 11 Most Used Supplements In The World

Written by Alex Stevenson

Shopping for some supplements that will help you take your progress one step further? If so, you might be wondering what other are using.

What the most popular supplements purchased all over the world and how can they help you?

By looking at what others are using, you can get a better glimpse into seeing what might just help you push the barrier a little further.  Remember, no supplement is ever going to replace a proper diet and workout program.

Those must be in place before you even consider using a supplement to help you reach your goals. But, once you’ve got both of those under control, the following eleven products might just help you go one step further.

Here are the products to know.

11- Caffeine

One supplement that’s extremely cost effective and yet extremely effective is that of caffeine. Not only is it going to give you a great energy boost, it’s also going to help improve mental clarity, help to improve fatty acid oxidation (fat burning), and can also help you fend off fatigue during your workout session.

Most people do take in some caffeine daily through their morning cup of coffee, but consider using it just prior to a workout session.  100-200 mg is one of the best ways to give yourself a boost and doesn’t cost nearly as much as some of the other fancy pre-workout products on the market do today.

10- Creatine

Next up we have creatine.  Creatine is the precursor to the high energy compound ATP, which fuels each and every muscular contraction that takes place.

When your creatine stores run low, that’s when you’ll begin seeing fatigue set in and the intensity of your workout decline.  Therefore, by taking steps to ensure full saturation of creatine, you can get ongoing ATP production, which then enables you to do more work in every workout you do.

This in turn leads to greater strength and size gains – while boosting overall performance.

All of this can be had by using creatine monohydrate.  It’s also a very cheap supplement to purchase if you buy the basic variety (which is all you really need), and can be used by anyone. Male, female, young or old.

9- Magnesium

Magnesium is another supplement that is becoming more and more popular among the athletic community.  While you can get magnesium from food sources, many people aren’t taking in enough to get their needs met.

This supplement can help improve your sleep quality, relax your central nervous system, improve bone strength and health, as well as help the body produce more insulin-like growth factor, which is important for the muscle gain process.

Just do keep in mind that too much magnesium can lead to diarrhea, so you’ll want to be sure that you are moderating your dose.

It’s often combined with calcium, so taking this combination is one of the best ways to foster strong bone development.  That’s critical for any lifter who plans to go very heavy in the future.  Often bone problems will develop when the muscles get stronger faster than the bones do.  Magnesium can help you avoid this.

8- Omega Fish Oil

Moving along, fish oil is the next must-have supplement if you hope to see optimal results.  Almost everyone should be taking this product, so it’s become very popular over the last few years as it’s become more known just how critical the omega-3 fatty acids found in this supplement really are.

Fish oil is going to help to improve insulin sensitivity, reducing your risk factor for diabetes while keeping you lean, enhance your immune health, ward off depression while keeping your brain strong, and will also boost heart health.

These are just a few of the key benefits that omega fatty acids can provide.  Fish oil is a fast and easy way to consume this fat most people are simply not getting enough in on a day to day basis.

7- Zinc

Zinc is another mineral that’s often used in supplemental form due to not being able to consume adequate amounts through dietary means.  Males who are training hard will want to be especially aware of their zinc status as it can influence the level of testosterone production taking place.

As testosterone is the most powerful muscle building hormone in the body, you want to be sure that you’re doing everything you can to elevate it.

Taking zinc can also help to boost your overall level of strength and performance while enhancing cardiovascular health as well.

Zinc may also help to increase your overall immune health, which is critical for those who are training hard as each intense gym session you do will cause your immune system to be compromised.  Zinc helps keep it up so that you feel your best on a day to day basis.

Often people will combine zinc with magnesium and vitamin B6 (ZMA), which will help boost testosterone levels and help ensure optimal sleep quality.

6- Digestive Enzymes

You work hard each and every day to make sure that you’re eating the right foods on a regular basis. As you do this though, you might be missing out on one very important element – digestive enzymes.

Digestive enzymes will be important for ensuring that your body is able to fully break down and digest all the foods that you’re eating, providing the nutritional benefits you hope to see.

Many individuals struggle with digesting certain foods such as dairy or gluten and wind up suffering from gas, bloating, and diarrhea if these foods are consumed.

By using digestive enzymes however, you can put a stop to this.

5- Whey Protein Powder

When it comes to supplements, you simply can’t go wrong with whey protein powder.  Whey protein powder is a fast and highly effective way to get your protein needs met without having to turn to eating chicken breasts or steak multiple times per day.

As most people are simply too busy to stop and prepare whole food for each of their five to six meals, protein powder tends to work perfectly.  By having a shake mid-way through your day, you’ll provide your body with the building blocks it needs to continue to grow stronger with.

Protein powder is also ideal for vegetarians who may not be consuming animal products, which are the primary source of protein in the diet. Without these, they risk falling short on their protein intake, so protein powder can make a real difference here.

Finally, if you purchase a whey isolate protein powder, it’ll work perfectly for helping to provide the fast acting nutrition your body needs immediately post workout.

Whey isolate protein powder is designed to break down rapidly in the body, so you can recover as quickly as possible.   This makes it far more ideal than a whole food source of protein at this time.

4-Iron

Iron is another popular mineral that many people often choose to supplement with. This one is especially good for females as they will lose some iron each month with their menstrual cycle and could start to suffer from iron-deficiency anemia as a result.

Likewise, vegetarians who aren’t eating much red meat may also start to suffer from this form of anemia as well as iron comes primarily from this food source in the diet.

When anemia occurs, you’ll find that you fatigue far faster during any sort of endurance or strength based exercises, strictly limiting your performance and results.

Be sure to check with your physician before using iron supplements however as at high levels they can be very dangerous.  Blood tests often need to be performed to determine if you are deficient and if you should be using a supplement.

3- BCAA’s

Another key supplement to add into the mix of most used products in the world are branched chain amino acids (BCAA’s).  These are particular amino acids – L-Leucine, L-Isoleucine, and L-Valine that move directly into the muscle cell and are used for energy and to help with muscular repair.

BCAA’s are typically used during the workout session to help provide additional energy during the workout and to help limit the overall level of muscle damage created during the workout session.

By doing this, you can then recover faster between workout sessions, getting back into the gym again sooner.

Some BCAA products may also have other ingredients added to help boost focus and concentration, improve energy, and delay the onset of fatigue.

You’ll want to check whatever particular product you are considering purchasing to see precisely what it contains.

BCAA’s can also be taken on days off from the gym as well to assist with recovery and if dieting, help prevent lean muscle mass loss.

Note however that if stimulating protein synthesis is your goal, whey and essential amino acids do appear to be superior to BCAA’s for doing this.

2- Vitamin D

The next supplement that’s important to use for almost all individuals is vitamin D.  This vitamin, often referred to as the sunshine vitamin is created by the body whenever you are exposed to UV rays.

The problem however is that exposing yourself like this can also put you at risk for skin cancer, so it’s not recommended.

As vitamin D is found in few food sources, supplementation then becomes very important. This is one big reason why it’s such a popular supplement all around the world.

Vitamin D is going to be important for helping promote strong bones, helping to boost testosterone levels, helping improve overall force and power development, and for increasing your strength levels.

Vitamin D is also important for keeping your cardiovascular system strong, for improving bone health, and may also help to lower your risk factor for some diseases such as cancer, MS, and diabetes.

This supplement is very easy to use with no side effects at the proper dosage (2000 IU’s daily), so is the top way most people choose to get their needs met.

1- Multi-Vitamin

Finally, let’s not forget about multi-vitamins.  While having a multi-vitamin on hand is no reason to not pay attention to the quality of foods that you’re eating, it’s definitely a great way to provide back-up support when you need it.

It can be hard eating right in today’s hectic pace of life, so for those who are always on the go and who may miss meals at times, the multi-vitamin provides them with peace of mind of knowing they aren’t in great deficiency.

With multiple variations of multi-vitamins available (for men, women, seniors, and so forth), there’s one that will work well for you.

So there you have the top used supplements worldwide.  Which of these are you already taking? And, which may you want to consider?  Remember when shopping for supplements you shouldn’t just be considering which product will help you burn fat faster or build muscle rapidly, but rather, think about which products are also necessary for optimal health and well-being.

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