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CNET
05-05-2025
- Health
- CNET
5 Best Supplements to Gain Weight
When it comes to working out, your end goal may be to lose weight. But if you struggle to keep on weight, want to pack on muscle or need a boost in pounds for sports or lifestyle, there are certain foods and supplements that can help you attain your goals. Several factors play into your body's ability to gain weight, such as age, gender, genetics, diseases and physical activity. It should be noted that if you want to gain weight, you should first start by gaining muscle. Here are the best supplements, nutrients and vitamins you should take to gain weight and muscle. What to look for in your weight gain supplements Finding the right supplements to gain weight can be tricky. Here are a few tips to navigate the many options. Verifications : Look for vitamins and supplements that have official certifications. In the US, the Dietary Supplement Verification Program ensures any product with a USP-verified label contains accurate, pure ingredients and has been manufactured using Good Manufacturing Practices. NSF International certifies products for label and content accuracy, checks for purity and contaminants and audits the manufacturing process for Good Manufacturing Practices compliance. The Consumer Lab also tests supplements for accuracy of ingredient identity, content and purity. Lastly, the Natural Products Association also has a Good Manufacturing program. : Look for vitamins and supplements that have official certifications. In the US, the Dietary Supplement Verification Program ensures any product with a USP-verified label contains accurate, pure ingredients and has been manufactured using Good Manufacturing Practices. NSF International certifies products for label and content accuracy, checks for purity and contaminants and audits the manufacturing process for Good Manufacturing Practices compliance. The Consumer Lab also tests supplements for accuracy of ingredient identity, content and purity. Lastly, the Natural Products Association also has a Good Manufacturing program. Dietary restrictions : If you have dietary restrictions, look for supplements that do not contain the ingredients you want to avoid like milk, egg, soy, gluten or shellfish. There are also supplements that are made for vegetarians and vegans. : If you have dietary restrictions, look for supplements that do not contain the ingredients you want to avoid like milk, egg, soy, gluten or shellfish. There are also supplements that are made for vegetarians and vegans. Non-GMO: The best supplements will be non-GMO and have no added sugars, colors or dyes. Best supplements for weight gain Huizeng Hu/Moment/Getty Images These are our top five supplements to gain weight that are worth your money. Protein powder The first place to start if you're looking to gain weight is your protein. If you prefer to not take any protein powders, you can try increasing the amount of protein-rich foods in your diet. These include: Beef, lamb, chicken and pork Eggs Dairy Nuts Soy Fish However, you might find it easier to add protein shakes to your workout routine. Whey protein is an easy way to exponentially increase your protein intake. Studies show that whey protein helps increase lean body mass and muscle. Creatine Creatine is an amino acid that provides energy directly to the body and creates the energy compound adenosine triphosphate. ATP helps the muscles quickly contract during workouts. Creatine is found naturally in red meats, poultry and fish. Creatine is available in powder or pill form and can be flavored. It can be taken before or after a meal, and it is recommended to stay hydrated during the day. Studies have found that creatine is effective in long- and short-term muscle growth and improved athletic performance. However, individuals with suspected renal dysfunction should refrain from creatine supplementation. Fats and carbohydrates It's no secret that fats and carbohydrates help increase your body mass. There are three categories of fats -- unsaturated fats, saturated fats and trans fats. Unsaturated fats are considered "good fats," and studies have found that these fats can help increase muscle and overall mass. "Good fats" can be found naturally in foods such as: Salmon, tuna Avocados Olive, canola and peanut oils Peanuts, almonds, hazelnuts and pecans Pumpkin, sunflower and sesame seeds Carbohydrates are transformed into energy, which is essential for working out and exercising. Studies suggest that carbohydrates and protein work together to increase muscle mass. Carbohydrates can be found naturally in foods such as: Bread Beans Milk Grains Pasta Fruit Thiamine (B1) Vitamins and micronutrients don't naturally contain any calories, so they cannot contribute to weight gain. However, if you're deficient in specific vitamins, such as thiamine, weight gain may be more difficult. A deficiency in thiamine can suppress your appetite and cause fatigue, therefore making it harder to eat more and build body and muscle mass. Thiamine is found naturally in foods such as: Enriched white egg or rice noodles Pork Black beans Yogurt Corn Sunflower seeds If you're deficient or lacking in B vitamins, consider a supplement. Iron An iron deficiency also may decrease your appetite. Iron is important for your red blood cells and the transportation of oxygen. This nutrient is found naturally in foods such as: Red meats Beans Nuts Dried fruits Fortified cereals If you're deficient or lacking in iron, consider a supplement. Bottom line If you want to increase your body mass, the most important steps are to take in more calories and work out. This way, you will have more energy to burn while exercising and you should pack on muscle. It's healthier to have more of your body weight come from muscle than fat. In addition to these two important steps, you can add certain supplements, nutrients and vitamins to your diet or exercise routine. Protein in the form of foods, such as meats, nuts, eggs or dairy, or the form of powders, shakes or supplements is a great place to start. Creatine powder is also often used as an after-workout shake. Fats and carbohydrates, vitamin B1 and iron are also good additions to any meal that you may already be making, especially if you are deficient. If you aren't getting enough vitamins or nutrients from your regular day-to-day diet, vitamin supplements are recommended. It might be the extra boost you're looking for.
Yahoo
29-01-2025
- Health
- Yahoo
Best Melatonin Supplements of 2025
Anyone who struggles with sleep knows how frustrating it is to wake up feeling drained. It can leave you frustrated and affect your entire day. Thankfully, there are easy ways to fix your sleep cycle, and taking melatonin supplements is one of them. Melatonin is a natural hormone in our brains, but it can also be taken at night as a supplement to help you sleep. Taking Melatonin is a way to send a signal from your brain to your body that it's time to hit the hay. The artificial melatonin in the supplement mimics the natural melatonin production in our brains when it gets dark out. It's a great option if you prefer to stay away from traditional prescription sleep medicine since it's a natural sleep aid. Melatonin may also help with other issues, including reducing high blood pressure. There are a ton of Melatonin supplements on the market, so how do you choose the best melatonin supplement for you? It's prudent to take a look at the melatonin content of the supplement you're considering before you make a purchase. I don't have to tell you that sleep is essential for a healthy, functioning human being. If you're looking to improve your sleep quality and need a little extra help, you've got options. There are plenty of natural supplements that can help you chill out and get to sleep faster, read below to find out which are the best ones. Typical melatonin doses are between 1 and 5 milligrams, although some products go as high as 20 mg. Experts at the Cleveland Clinic recommend trying 1 mg of melatonin for a whole week, then upping the dose by 1 mg each following week. Stop once you get to 10 mg (do not exceed 10 mg) or until the time it takes for you to fall asleep has decreased. Talk to your doctor about any dosage concerns. Best Magnesium Supplements See at Cnet Here are the best melatonin supplements on the market, chosen by our vitamin experts. Nature Made is one of the best vitamin supplement brands on the market, if not the best. All of its supplements are USP-verified, meaning that the products and facilities have been tested for toxins and contaminants and that the label is correct. Nature Made Melatonin tablets contain 5 mg of melatonin and 80 mg of calcium (as dibasic calcium phosphate), about only 6% of the daily recommended value of calcium. If you already take a multivitamin with calcium, this shouldn't interfere. In addition, one tablet also contains sodium starch glycolate, magnesium stearate and croscarmellose sodium. Nature Made is free of added colors, preservatives, artificial flavors and gluten. Take one tablet about an hour before you go to bed. One bottle will last about 90 days. See at Walmart Nature's Bounty has over 50 years of experience in the supplements industry. The company is known for being affordable and accessible. The tablets in a bottle of Nature's Bounty's Melatonin are double-layered, meaning that the first layer of 2.5 mg of melatonin is fast-acting. The second layer of an added 2.5 mg of melatonin is intended for extended release. In addition to the melatonin, one tablet contains dicalcium phosphate, vegetable cellulose and less than 2% silica, triacetin, vegetable juice color, vegetable magnesium stearate and vegetable stearic acid. Nature Bounty's supplements are non-GMO and contain no artificial flavors, sweeteners, preservatives, sugar, starch, milk, soy, sodium, gluten, wheat, yeast or fish. Take one tablet at bedtime. One bottle will last for about 60 nights. See at Amazon Olly consistently produces great-tasting gummy vitamins. If you don't like swallowing pills with an aftertaste, gummy supplements may be for you. Olly Sleep gummies are unique on this list because they don't just contain melatonin. Each serving size of two gummies contains 15 calories, 3 grams of carbohydrates, 2 g of added sugar, 1 g of protein, 100 mg of L-Theanine, 3 mg of melatonin, 17 mg of chamomile extract, 17 mg of passionflower extract and 16 mg of lemon balm extract. Other ingredients include glucose syrup, beet sugar, water, gelatin, natural flavors, citric acid, coloring (from blueberry and carrot juices), pectin, vegetable oil and carnauba wax. They're processed in a facility that makes products that may contain soy, egg, peanuts, tree nuts, milk, fish, shellfish and wheat. The gummies are blackberry-flavored, gluten-free and contain no artificial flavors. Take two gummies 30 minutes before bed. No water or food required. See at Walmart Natrol is one of the most popular melatonin brands. One bottle of Natrol contains 100 tablets, enough for 100 nights. The fast-dissolving tablets don't require any water. One serving contains 10 mg of melatonin and other added ingredients such as dextrose, microcrystalline cellulose, cellulose gum, crospovidone, maltodextrin, glyceryl behenate, sucrose esters, gum acacia, beetroot powder, silicon dioxide, sucralose and artificial flavor. The tablets are free of milk, egg, fish, shellfish, tree nuts, peanuts, soy, yeast and preservatives. This is the exact melatonin supplement that I sometimes use before bed. The only reason why these supplements aren't the best overall is that they may not be for everyone. The flavor is similar to children's cherry cough syrup, so I make sure to always brush my teeth after taking one tablet. Natrol does offer another citrus flavor. See at Amazon Thorne is a well-known personalized supplement subscription brand. Thorne is popular with athletes because some of their supplements are NSF-certified for sports. You know what you are putting in your body from looking at the label. Thorne Melatonin contains 3 mg of melatonin and other ingredients including microcrystalline cellulose, hypromellose (derived from cellulose) capsule, calcium laurate and silicon dioxide. The capsules are free of artificial flavors, gluten, dairy and soy. This vegan supplement is to be taken at bedtime. One bottle will last about 60 nights. See at Amazon Liquid supplements are great for anyone who dislikes swallowing pills or artificial flavors of gummy vitamins. Now Liquid Melatonin comes in a pack of two 2.0 fluid-ounce bottles and requires about 20 drops a serving. Each bottle contains about 60 servings. The lower dose of 3 mg may require a second serving before bed. In addition to melatonin, the supplement also contains water, vegetable glycerin, fructose, xylitol (which is very harmful to pets so keep out of reach), organic cane alcohol (6%), natural orange extract (citrus sinensis), natural flavors, potassium sorbate (as preservative), citric acid, malic acid and natural lemon oil. This liquid supplement is free of gluten, soy, milk, egg, fish or shellfish ingredients. At bedtime, take the drops directly, or you can add them to your favorite beverage. The flavor is citrusy, but reviewers have described the taste as unpleasant. Drinking something afterward is recommended. See at Amazon Keep these factors in mind when searching for the best melatonin supplements for sleep. You don't want anything unnecessary added to your melatonin supplements, such as fillers or extra sugar. Always study the ingredients in any vitamin supplement, and speak with your doctor before starting any supplements. The amount of melatonin in your supplement can have a direct effect on how fast it takes you to fall asleep. 3 mg is the lowest dose of melatonin that will still help you fall asleep. 10 mg is the highest dose, and you shouldn't go any higher than that. The serving size directly affects how long a bottle of melatonin will last you. Even if you have a product with 50 gummies, if you have to take two gummies at night, this will only last you 25 days. Melatonin can come in tablet, capsule, gummy or liquid form. You should look for a form that fits your needs. For example, if you don't want extra sugar in your vitamins, don't buy gummy vitamins. If you don't like swallowing pills, gummy vitamins may be the best option. Dietary supplements aren't regulated by the FDA, but there are a few verifications you can check for that will help you tell if the product you're buying is safe to use. Those verifications include: National Sanitation Foundation: This ensures standards set for the facility are met. United States Pharmacopeia: A nonprofit that sets standards for dietary supplements. Consumer Lab: Private company tests supplements for accuracy of ingredient identity, content and purity. Dietary Supplement Verification: This program that ensures any product with a USP-verified label contains accurate, pure ingredients and has been manufactured using Good Manufacturing Practices. All supplements on this list are 100% drug-free. They were chosen by my personal experience of taking melatonin supplements and my expertise in vitamin brands, pricing, ingredients and verification knowledge. Melatonin is a naturally occurring hormone in the brain. It helps our circadian rhythm tell us it is time to sleep when we're exposed to darkness. There are some negative potential effects of melatonin to be aware of with these supplements. These include waking up groggy, headaches, dizziness, nausea and drowsiness. Always speak with your doctor before starting any supplements, such as melatonin. They can help you determine the correct dosage. Yes, melatonin works by making you sleepy around bedtime. The supplement mimics the naturally occurring hormone in our brains that tells our body it is time to fall asleep. In addition, melatonin can also make you dizzy or drowsy.
