Beginners guide to supplement

 Supplements will never be able to substitute appropriate nutrition, although they can assist you in achieving your fitness objectives more quickly! Various supplements, including such as Liposomal Vitamin C, can be used to supplement your diet and fill in nutrient deficiencies. In addition, it guarantees that your metabolism has all it requires to work at its best.

Before you fall for the latest pre-workout drug or some strange component that a fitness guru claims will help you stronger muscles like body hair, read this guide thoroughly since it has everything you’ll need to get off to a good start.

The appropriate vitamins can help you improve your health, performance, and physique regardless of your training goals are. Obviously, you should constantly be aware of the type of fuel you use for your tank. To put it another way, never use anything without understanding.

Before jumping on the bandwagon of taking supplements, let’s learn a bit about supplements.

How do you explain Supplements?

Supplements are consumables meant to give the person nutrient benefits but are not intended to be used as a meal replacement. They are divided into two groups: food and non-food.

Food supplements: They give the nutrients that a well-balanced diet would provide. Protein shakes, Liposomal Vitamin Cand fish oils are the most prevalent food supplements (Omega-3).

Non-food supplements are designed to help improve a specific aspect of our health, recovery, or performance and deliver nutrients found at inefficient levels in our diets. Caffeine and creatine are two common examples of nutrients that can’t be obtained in adequate amounts through our diets but boost athletic performance.

The below-mentioned seven mini-tips will help you construct a healthy supplement foundation assuming you already take a multivitamin.

Powdered Protein

Pros: They are a practical method to add more proteins to your diet, especially if you’re having trouble meeting your protein goals or are on the go because they’re easy to pack and drink.

Cons: On the other hand, they aren’t a valuable source of many other minerals and vitamins, so I suggest having your protein from an organic food source, such as chicken, fish, or lentils, in each of your diets, which also provide additional nutritional benefits.


Pros: These powders, when dissolved in water, help maintain fluid balance before and after exercise, preventing dehydration and muscular cramps. That’s why they’re so popular among those who do a lot of high-intensity or long-distance training. Ensure the powder contains potassium, calcium, sodium, and magnesium to get the most out of it.

Cons: Because these drinks are primarily used for long-duration or high-intensity activity, their sugar content is unaffected. However, due to the high quantities of magnesium in these beverages, excessive use might produce weakness and nausea. Therefore it’s vital to drink lots of plain water with them.

Liposomal Vitamin C

Pros: Liposomes are utilized to enclose nutrients or medicinal medications to protect them from stomach acids and decrease absorption resistance. Vitamin C cannot leave the liposome once it has been encapsulated until the bilayer is disturbed, such as during absorption or decomposition in the body.

The liposome shields its contents from the stomach’s harsh acids, allowing for better assimilation in the intestinal stomach system. When a liposome is absorbed from the gut, it is broken down, and the liposome components have entered the bloodstream. The phosphatidylcholine-rich lipids that are widely employed in the creation of liposomes are also used to invent novel cells elsewhere in the body.

Liposomal Vitamin C is rapidly becoming more frequent in administering targeted medicines, and other liposomal supplements, such as N-acetyl-carnitine and curcumin, are undergoing efficacy trials.

Cons: Are there any drawbacks to taking Vitamin C? However, any supplement’s balance and dosage are critical for proper ingestion. Always be vigilant on the quantity of supplements you’re prescribed!


Pros: This supplement has been demonstrated to help with increased maximal strength, sprint performance, and the ability to operate at maximum effort repeatedly. Recommended amounts are 3-6g per day in the workout time for both men and women.

Cons: Weight gain of 1-2kg is expected during the first few days of use. However, the bulk of this will be fluid.

Fatty Acid (FA) (Omega)

Pros: According to research, these pills can reduce inflammation, lower cholesterol, and boost brain function. They’re most effective at doses of 2-4g per day, and they’re suitable for everyone, but especially for people recovering from surgery or who are overweight.

Cons: High doses may react poorly with several other medicines for diabetics or anybody using blood thinners, so if you have any of these conditions, please check your doctor before using them. Not all companies have the same quantity of ingredients in their supplements; talk to your doctor about which mix will actually work for you.


Magnesium shortage has been linked to muscle weakness, nausea, unwelcome weight loss, insomnia, and muscle cramps. For adults, between 350 and 420 mg is recommended per day; however, those who engage in strenuous exercise should increase their intake to counteract these symptoms.

Cons: Excessive supplementation might induce adverse effects such as irregular pulse rates, low blood pressure, diarrhea, muscle weakness, and nausea.

Vitamin D

Pros: This supplement has been shown to improve bone health and lessen symptoms of colds, Crohn’s disease, diabetes, pain, and depression. Vitamin D deficiency can lead to rickets or heart problems

Cons: Most supplements only include 400 IU each tablet, which, while within NHS guidelines, some study suggests that we need up to 1000 IU per day to see results. Supplementing appears to be risky only when taking 4000 IUs or more per day, as this can result in greater calcium levels in the blood, which can contribute to renal damage.


After you’ve put up an excellent training and nutrition plan, a supplement like Liposomal Vitamin C will only help you get bigger, tougher, and sleeker.

However, as you’ve already noticed, a considerable buzz and misinformation are floating around in the supplement market. The appropriate vitamins can help you improve your health, performance, and physique regardless of your training goals are. Obviously, you should constantly be aware of the type of fuel you use for your tank. To put it another way, never use anything without understanding.