Let's face it; no supplement can make up for a bad diet or poor exercise program. The majority of your results will come from sound nutrition and smart training. When you've gotten these elements in place, you may want to consider supplements.

It's important to remember that each supplement must be applied to a specific goal. In other words, some supplements may be beneficial for increases in strength or hypertrophy, while others may be helpful for fat loss.

Also, consider that not all supplements are created equal. Since the supplement industry is not regulated, sometimes dosages vary and ingredients may be contaminated. So look for companies that offer unbiased lab testing as proof of the quality of their product.

Multi Nutrient Formula -- For general health purposes a daily multivitamin is like a little added insurance. Unfortunately, some of our foods are produced from depleted soils, so even if you eat high-quality foods, you may not be getting an abundance of healthy nutrients.

High Quality Protein Powders -- For protein supplementation, whey protein is currently considered the leader. Whey protein contains approximately 25% branch chain amino acids which make up 70% of human muscle tissue. Protein powders are convenient for people who have difficulty consuming enough protein through diet.

Creatine -- has been proven to increase strength gains and hypertrophy when coupled with a good training program. Creatine is a naturally occurring nutrient found in the muscles. It is made from the combination of three amino acids arginine, glycine and methionine. Increasing the storage in the muscles through supplementation can improve strength gains and increase lean mass by providing energy to the muscles for quick explosive movements or intense activities, such as sprinting or weightlifting.

Glucosamine -- is not an ergogenic aid, but it may be beneficial for those suffering from joint problems. Glucosamine is a naturally occurring amino sugar synthesized in the body from L-glutamine and glucose. Supplementing with glucosamine sulfate increases the production of joint lubricants. It also produces an anti-inflammatory or anti-arthritic effect on the joints.

L-Glutamine -- plays a role in the health of the immune system, digestive tract, and muscle cells, as well as other bodily functions. It also serves as a fuel for the cells that line the intestines. Heavy exercise, infection, surgery, and trauma can deplete the body's glutamine reserves, particularly in muscle cells. Supplementing with l-glutamine can help repair and recover those cells.

Essential Fatty Acids -- While the body can synthesize many types of fats, it is unable to produce linoleic or alpha linolenic polyunsaturated fatty acids. Linoleic acid is from the omega-6 family and is found in vegetable oils, nuts and seeds and can be supplemented with evening primrose and borage oils. Alpha linolenic acid is a member of the omega-3 family and can be supplemented with cold water fish, wild game, grass-fed meats, flax seeds, omega-3 enriched eggs, walnuts, dark leafy greens, cod liver oil and fish oil supplements.

Essential fatty acids are necessary for the manufacture of a series of hormone-like chemicals called prostaglandins. Controlling just about every cell of the body, prostaglandins promote injury recovery and immune defense and help to regulate inflammation. Supplementing the diet with these healthy fats may benefit the cardiovascular, reproductive and central nervous systems.

CoenzymeQ10 -- is a potent antioxidant. It also provides additional protection to essential fatty acids and enhances mitochondrial function. Ubiquinol is the reduced and active form of CoQ10. For individuals over 40, or for those who are affected by chronic disease, ubiquinol is likely more beneficial since the body's ability to produce CoQ10 and convert it into ubiquinol is diminished.

Vitamin D3 -- the sunshine supplement, helps the brain produce seratonin. It also may prevent seasonal depression. The latest research shows that vitamin D3 deficiency is linked to health conditions such as back pain, cancer, insulin resistance, pre-eclampsia during pregnancy, impaired immunity and macular degeneration. I highly recommend a dose of 2000-3000 IUs daily.