5 Supplements That Are Good for Your Life As Well As Your Lifting

You don’t need to look too hard to find a never ending stream of ads, blog posts, and podcasts extolling the benefits of supplements. Unfortunately, the vast majority of “information” you’ll come across online and on social media is really marketing schlock for supplements that realistically only offer a fraction of the advertised benefit.

But, there are a select number of supplements that have strong backing in human clinical trials that are good for your lifting as well as your overall health and well-being.

Let’s discuss.

#1 Creatine Monohydrate

In the world of sports nutrition supplements, there is creatine monohydrate and then there’s everything else. That is to say that creatine is the benchmark by which all other supplements are judged.

Creatine has been studied, literally, hundreds of times and shown to improve a wide range of fitness related metrics, including athletic performance, muscle recovery, lean mass gains, fatigue resistance, and cellular hydration.

This is why creatine monohydrate is the first supplement many individuals start using when they get serious about their fitness.

But, creatine’s benefits don’t end with sports performance -- a growing body of evidence indicates that creatine monohydrate also supports brain health and cognitive function, especially as we get older.

Specifically, research notes that when adult vegetarians supplemented with creatine, they experienced better working memory and intelligence. The reason vegetarians were used for the study was that they tend to have low levels of endogenous creatine due to their low meat intake.[1,2]

Additionally, creatine has also been shown to improve mental performance following 36 hours of sleep deprivation[3], making this a great supplement to use if you’re one who doesn’t get adequate amounts of sleep each night.

Creatine not only helps our brains to function at a higher level, but it may also protect us from certain neurological diseases as well. Supplemental creatine can act as a substrate for creatine kinase, which may increase phosphocreatine and protect against ATP depletion, which has been documented to exert neuroprotective benefits.[4]

Other studies note that creatine supplementation can improve quality of life and reduce symptoms in individuals with cognitive dysfunction.[5] Animal studies suggest it may help to prevent up to 90% of the decline in dopamine levels -- dopamine is the neurotransmitter that affects feelings of reward, motivation, mood, decision-making, and motor control.

Creatine also helps fortify the cardiovascular system, protecting the heart against stress and improving its ability to repair.[6] The mighty molecule even helps reduce homocysteine levels  -- elevated levels of homocysteine are associated with an increased risk of cardiovascular disease.

Best of all, creatine has a high safety profile and is affordable. While there are many different forms of creatine on the market, none has been studied more rigorously or shown to be superior to the GOAT -- creatine monohydrate. As an added bonus, creatine monohydrate is also the most budget-friendly form of creatine on the market.

Every serving of 1UP Pure Rebuild supplies the full research-backed dose of 5,000mg.

#2 Omega-3s

Omega-3 fatty acids are a group of essential fatty acids renowned for their anti-inflammatory and cardiovascular support qualities. In case you weren’t aware, chronic inflammation has been linked to numerous chronic diseases including diabetes, metabolic syndrome, depression, and cardiovascular disease.[7,8]

Omega-3s can help reduce the production of inflammatory substances, such as inflammatory cytokines and eicosanoids.[9] This helps you to not only feel better physically, but also mentally as well as omega-3 supplementation has been found to support a healthy mood.[10]

In addition to its cardiovascular benefits, fish oil may also benefit muscle recovery following intense training. Research notes that EPA and HDA enhance muscle contractile recovery and reduce muscle oxygen consumption, which supports fatigue resistance.[11]

Despite the importance (and benefits) of omega-3s, significant portions of the population fail to meet the recommended intake for a variety of reasons, including cost and not liking the taste of fatty fish (which are one of the best sources for omega-3 fatty acids).

This is where a premium-quality (and affordable) omega-3 supplement is helpful. 1UP Omega-3 contains a novel High Strength Omega Rich Fish Oil Concentrate that delivers 720mg EPA and 480 mg DHA per serving to support cognitive and cardiovascular health as well as joint function. 

#3 Betaine Anhydrous

Betaine is an organic nutrient found in a number of foods common to the diet. Our bodies also synthesize small amounts of it as well. Betaine has several important functions in the body, which benefit lifting and overall health.

From the lifting side, betaine functions as an osmolyte -- an organic compound that helps regulate cell volume and aid hydration. A properly hydrated cell is more resistant to thermal stress and fatigue, which helps you to stay stronger for longer during your workouts.

Human studies have found that supplementing with 2.5 grams of betaine per day may increase:

• Muscle protein synthesis
• Force production
• Power output
• Lean mass gains
• Muscular endurance

Some research also suggests that betaine supplementation may enhance body composition and reduce fat mass!

Regarding overall health and well-being, increased betaine levels is linked with improvements in brain function and memory as well as faster reaction times.[12]

Other research indicates that betaine may support cardiometabolic and liver health by combating insulin resistance and fatty liver.[13]

Betaine’s benefits are so impressive for supporting human health that a recent research review concluded, “…betaine exerts significant therapeutic and biological effects that are potentially beneficial for alleviating a diverse number of human diseases and conditions.”[14]

Every serving of our Stim-Free Pre Workout as well as Pure Rebuild supply the full research-backed dosage of 2.5g betaine.

#4 Polyphenols

Polyphenols can help to combat cellular damage induced by free radicals and oxidative stress, supporting healthy aging and longevity. These mighty micronutrients also help promote recovery from exercise, reduce muscle soreness, and enhance blood flow.[15]

Fruits and vegetables abound with micronutrients, including vitamins, minerals, antioxidants, and polyphenols. As such, they should be included in any diet geared for optimal performance and longevity.

For added antioxidant support (and youthful-looking skin), consider supplementing your nutrition plan with a serving of Greens & Reds Superfoods. It mixes easily, tastes delicious and can be added to your favorite dishes for an added flavor and nutrition boost!

#5 Curcumin

Curcumin is the active component of turmeric, a popular and pungent spice used in Asian cuisine. Considerable amounts of research have been dedicated to curcumin’s cardiometabolic and joint health benefits. Curcumin activates SIRT1, which supports a healthy inflammatory response and cardiovascular health. It also inhibits COX-2 and NF-kB signaling pathways while enhancing adaptability to training.[19] This powerful plant molecule has also been noted to improve mood and cognitive function.

While curcumin’s cardiometabolic and joint support benefits are well documented, its benefits in regards to performance and muscle recovery are less well-known.

For starters, daily supplementation with turmeric improves muscle and strength in older adults.[16] Curcumin has also been found to help reduce muscle damage from exercise and several markers of delayed onset muscle soreness (DOMS), including muscle damage, muscle soreness, inflammation, muscle strength, and joint flexibility.[17,18]

The more quickly you recover, the more frequently you’ll be able to train, gain strength, burn calories, and accelerate your results!

Animal studies indicate that a combination of fish oil and curcumin prevents skeletal muscle atrophy due to a boost of heat shock proteins and anabolic signaling.[20] Since curcumin is a fat-soluble molecule, it makes sense to take them together (or with a meal). So, when you take your daily dose of 1UP Omega-3 it would be wise to take your serving of 1UP Joint Health Plus, which includes 500mg curcumin (as well as several other research-backed ingredients to support joint comfort and performance).

One Last Thing…

Remember that supplements are only part of the solution to getting results and living a healthy, vibrant life. Diet and exercise are essential to maximizing your results and getting the greatest possible benefit from supplements.

If you need help with structuring an eating plan or finding an effective workout program, download the 1UP Fitness App where we’ll help you figure those things out for FREE!

References

1. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B: Biological Sciences. 2003;270(1529):2147-2150. doi:10.1098/rspb.2003.2492.
2. Benton D, Donohoe R. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. Br J Nutr. 2011;105(7):1100-1105. doi:10.1017/S0007114510004733.
3. McMorris T, Harris RC, Howard AN, et al. Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiol Behav. 2007;90(1):21-28. doi:10.1016/j.physbeh.2006.08.024
4. Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in  young and old. Amino Acids. 2011;40(5):1349-1362. doi:10.1007/s00726-011-0855-9.
5. Matthews RT, Ferrante RJ, Klivenyi P, et al. Creatine and cyclocreatine attenuate MPTP neurotoxicity. Exp Neurol. 1999;157(1):142-149. doi:10.1006/exnr.1999.7049
6. Spindler M, Meyer K, Stromer H, et al. Creatine kinase-deficient hearts exhibit increased susceptibility to ischemia-reperfusion injury and impaired calcium homeostasis. Am J Physiol Heart Circ Physiol. 2004;287(3):H1039-45. doi:10.1152/ajpheart.01016.2003
7. Raison CL, Miller AH. Is depression an inflammatory disorder? Curr Psychiatry Rep. 2011 Dec;13(6):467-75. doi: 10.1007/s11920-011-0232-0. PMID: 21927805; PMCID: PMC3285451.
8. Henein MY, Vancheri S, Longo G, Vancheri F. The Role of Inflammation in Cardiovascular Disease. Int J Mol Sci. 2022 Oct 26;23(21):12906. doi: 10.3390/ijms232112906. PMID: 36361701; PMCID: PMC9658900.
9. Calder, P. C. (2006). n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. The American Journal of Clinical Nutrition, 83(6 Suppl), 1505S-1519S.https://doi.org/10.1093/ajcn/83.6.1505S
10. Grosso et al. (2014). Omega-3 fatty acids and depression: A meta-analysis. Critical Reviews in Food Science and Nutrition, 54(8), 1058-1069.
11. Peoples, G. E., & McLennan, P. L. (2010). Dietary fish oil reduces skeletal muscle oxygen consumption, provides fatigue resistance and improves contractile recovery in the rat in vivo hindlimb. The British Journal of Nutrition, 104(12), 1771–1779. https://doi.org/10.1017/S0007114510002928
12. Eussen, S. J. P. M., Ueland, P. M., Clarke, R., Blom, H. J., Hoefnagels, W. H. L., van Staveren, W. A., & de Groot, L. C. P. G. M. (2007). The association of betaine, homocysteine and related metabolites with cognitive function in Dutch elderly people. The British Journal of Nutrition, 98(5), 960–968.https://doi.org/10.1017/S0007114507750912
13. Kathirvel E, Morgan K, Nandgiri G, Sandoval BC, Caudill MA, Bottiglieri T, French SW, Morgan TR.Betaine improves nonalcoholic fatty liver and associated hepatic insulin resistance: a potential mechanism for hepatoprotection by betaine. Am J Physiol Gastrointest Liver Physiol. 2010 Nov;299(5):G1068-77. doi: 10.1152/ajpgi.00249.2010. Epub 2010 Aug 19. PMID: 20724529; PMCID: PMC2993168.
14. Arumugam MK, Paal MC, Donohue TM Jr, Ganesan M, Osna NA, Kharbanda KK. Beneficial Effects of Betaine: A Comprehensive Review. Biology (Basel). 2021 May 22;10(6):456. doi: 10.3390/biology10060456. PMID: 34067313; PMCID: PMC8224793.
15. Bentley DJ, Ackerman J, Clifford T, et al. Acute and Chronic Effects of Antioxidant Supplementation on Exercise Performance. In: Lamprect M, editor. Antioxidants in Sport Nutrition. Boca Raton (FL): CRC Press/Taylor & Francis; 2015. Chapter 9. Available from: https://www.ncbi.nlm.nih.gov/books/NBK299045
16. Varma, K., Amalraj, A., Divya, C., & Gopi, S. (2020). The Efficacy of the Novel Bioavailable Curcumin (Cureit) in the Management of Sarcopenia in Healthy Elderly Subjects: A Randomized, Placebo-Controlled, Double-Blind Clinical Study. Journal of Medicinal Food, 24(1), 40–49. https://doi.org/10.1089/jmf.2020.4778
17. Liu X, Lin L, Hu G. Meta-analysis of the effect of curcumin supplementation on skeletal muscle damage status. PLoS One. 2024 Jul 15;19(7):e0299135. doi: 10.1371/journal.pone.0299135. PMID: 39008500; PMCID: PMC11249235. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0299135
18. Beba M, Mohammadi H, Clark CCT, Djafarian K. The effect of curcumin supplementation on delayed-onset muscle soreness, inflammation, muscle strength, and joint flexibility: A systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. 2022 Jul;36(7):2767-2778. doi: 10.1002/ptr.7477. Epub 2022 May 16. PMID: 35574627.
19. Jiao Y., et al., Iron chelation in the biological activity of curcumin. Free Radical Biology and Medicine, 2006. 40(7): p. 1152–1160. doi: 10.1016/j.freeradbiomed.2005.11.003
20. Lawler JM, Garcia-Villatoro EL, Guzzoni V, Hord JM, Botchlett R, Holly D, Lawler MS, Janini Gomes M, Ryan P, Rodriguez D, Kuczmarski JM, Fluckey JD, Talcott S. Effect of combined fish oil & Curcumin on murine skeletal muscle morphology and stress response proteins during mechanical unloading. Nutr Res. 2019 May;65:17-28. doi: 10.1016/j.nutres.2018.12.013. Epub 2019 Jan 7. PMID: 30954343.