- Richard Bloomer studies the health claims that supplement manufacturers make a living from.
- He says there are some great ingredients that can be used alongside a healthy lifestyle.
- Bloomer takes vitamin D for metabolic health and fish oil for her heart.
Richard Bloomer has been researching supplements and their safety and effectiveness for over 20 years.
He founded the Center for Nutritional Supplement Research at the University of Memphis. This is a laboratory that tests products to see if they provide the benefits they claim. This is partly due to personal interest in the health potential of the product and partly as a means of providing accurate information to consumers. .
The supplement industry has grown steadily in recent years, with surveys showing that more than half of U.S. adults take supplements, according to the American Medical Association. According to Statista, by 2028, the market is expected to generate approximately $308 billion worldwide.
Supplements, like medicines, are not regulated by the FDA before entering the market, making the market a difficult place to navigate.
“There are a lot of supplements that probably aren't worth spending our time and money on, but I think there are also a lot that are. You just have to find out which ones are worth it and why they're worth it.” It's a question of,” Bloomer told Business Insider.
He has been using supplements for many years, along with eating healthy, exercising about five times a week, and getting quality sleep, and emphasized the importance of all three.
“I think those things are very valuable, but supplements will never replace them in my opinion,” he said.
However, his research has identified evidence suggesting that some ingredients can improve various aspects of health, including physical performance and cardiometabolic health.
Bloomer shared four supplements to improve your health.
fish oil
Bloomer says she takes high-quality fish oil daily to maintain heart health and prevent inflammation.
He uses a liquid that combines the omega-3 fatty acids EPA and DHA and blends it into smoothies and meal replacement drinks.
“The flavor is great, not fishy at all, it has that orange and lemon flavor, and it does a great job,” he said.
Omega-3 fatty acids are known to have heart-healthy benefits in many ways, including reducing triglycerides, a type of fat in the blood, slowing the buildup of plaque, a substance that hardens and clogs arteries, and lowering blood pressure. It is being , according to Mount Sinai.
Some evidence suggests that fish oil has anti-inflammatory properties and can protect against muscle soreness and damage caused by going to the gym. One small study found that men who took 3 grams of fish oil capsules a day for four weeks had less muscle soreness after exercise than men who didn't.
vitamin D3
Vitamin D helps the body absorb calcium and phosphorous and is necessary for healthy teeth, bones, and muscles. Although it can be obtained from some foods such as egg yolks and red meat, sunlight is the best source.
Bloomer said most people in the United States are deficient in vitamin D3, so they take 1,000 international units of vitamin D3 every day.
“I go out quite a bit. So for me, I had my blood levels tested, and 1,000 is about right.” But he advises people to find the dose that's right for them. recommended that you consult your health care provider.
He also takes vitamin D3 for its beneficial metabolic effects. Research suggests that there may be a link between low vitamin D levels and an increased risk of developing metabolic diseases such as obesity, diabetes, and cardiovascular diseases such as high blood pressure.
multivitamin
Bloomer also takes a high-quality multivitamin daily, but acknowledges a growing body of evidence that suggests they are not helpful.
“If people say it's just excreted in the urine, they're probably right. A lot of the stuff you don't need is excreted in the urine, and that's just cheap insurance.”
He added: “There is also some literature suggesting that for a few cents a day, people who are very active and are under a lot of stress may benefit.”
Business Insider previously reported that new evidence suggests multivitamin supplements may improve memory in people over 60.
protein powder
To ensure she gets enough protein throughout the day, Bloomer drinks two to three protein shakes a day. Protein is essential for many bodily functions, including muscle growth and maintenance.
“For people who are on the go and really busy, I think this is a really good way to make sure they're getting quality nutrition without actually having to sit down and eat,” he says. “Relatively cheap and very high quality protein is available these days.”
Bloomer uses whey isolate, he said, because it gets to the muscles faster. However, he has used soy-based, pea-based, egg-based, and other protein powders in the past. “I think the quality of most of the powders is pretty good,” he said.
