Consumers have long looked to dietary supplements to support their exercise and weight management goals, which often go hand-in-hand. But now that GLP-1 drugs have supercharged the conversation around healthy weight, even more shoppers are hungry for high-quality natural products to help them become fitter, stronger and overall healthier.

Women represent a large slice of this market, and many are asking their local supplement retailers to recommend the best products to meet their unique physiologies and needs. We sent our female Secret Shopper to investigate how one store handled this topic, then had an expert provide additional intel to share in the aisles.  

Natural Foods Merchandiser: As I’m exercising more and moving toward a healthier weight, what supplements are most important? 

Retailer: Great question! The answer kind of depends on your diet. Are you eating lots of protein? That’s super important for fueling exercise. 

Natural Foods Merchandiser: I try to, but I might not always succeed.   

Retailer: Yeah, it’s pretty common for women starting a weight loss journey to fall short on protein, especially if you’re taking a GLP-1 drug that curbs hunger. So, a protein supplement might be smart. There are all kinds of shakes and powders and other cool products that make it easy—and tasty—to get your daily protein fix. 

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Natural Foods Merchandiser: Super. Any other supplements I should consider?

Retailer: Protein is the most important. Beyond that, I guess it depends on your individual goals and needs. 

How did this retailer do?

Our expert educator: Susan Kleiner, Ph.D., R.D., owner of High Performance Nutrition and co-founder of the International Society of Sports Nutrition

While a variety of supplements can be beneficial while ramping up exercise and trying to get healthier, a few big ones just can’t be ignored. Protein is No. 1, so I’m glad the retailer mentioned it. Many women think they get enough protein, but they rarely do. For most women, the recommendation is about 1 gram of protein per pound of bodyweight per day. 

But as more research has been done specifically on females, we’re seeing that we need a little more protein around exercise. To build and maintain muscle, as well as bone, women must be well fed and get sufficient protein.

No. 2 is creatine, which benefits mood, focus, sleep, heart health, cellular metabolism—and getting the most out of your muscles. Any cell that uses energy uses creatine, and nobody consumes enough. You’d have to eat pounds of meat daily, so I suggest supplementing creatine at 5 grams a day. And no, women will not get bloated, gain weight or look like Arnold Schwarzenegger—you’ll just get stronger and recover better from exercise.

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Next, focus on gut health, which impacts the entire body. When we start to exercise and change our diets, we can go through transitional periods with our gut. A daily probiotic supplement can enhance the beneficial cultures in your gut, while prebiotic fibers feed those organisms that keep your microbiome healthy. Along with eating fiber-rich foods, a daily prebiotic supplement can help. 

Lastly, get your omega-3s, whether from fish oil, microalgae or another source. Yes, we need EPA and DHA, but we also need other omega-3s such as stearidonic acid and gamma-linoleic acid. I really like Ahiflower, a regeneratively grown plant that offers broad-spectrum omega-3s.

Motorists are being advised to put used tea bags in their vehicles this month as temperatures drop. The coming frosty conditions mean drivers will likely find a layer of condensation on their car windows, as cold weather typically exacerbates the issue.

Condensation occurs when warm, moist air inside the car comes into contact with the cold glass surface, causing water vapor to condense and form droplets, and this tends to be more noticeable in winter or during extremely cold weather spells.

The colder the external temperature, the more significant the temperature drop when warm air hits the glass, resulting in fogging. Clearing condensation and fog can take time, which can be quite annoying before a morning commute, but there’s a simple solution to combat the problem – and all you need are some used tea bags. It comes after we revealed drivers are using an easy ‘four button combo’ to defrost their car windshields faster.

Used tea bags – especially those from black and green tea – are highly effective at reducing condensation and dampness inside cars because the tea leaves contain naturally absorbent substances.

To address this issue of condensation in your car, specialists suggest positioning used tea bags, or small containers of loose tea, throughout your vehicle’s interior, such as on the dashboard or within door compartments.

This method can decrease the likelihood of condensation developing on windshields, which helps motorists steer clear of potential fines.

Ben Pitcher, motoring specialist at DPF Experts, describes tea bags as an excellent remedy for this challenge since they naturally absorb moisture, cost little and are typically already available in your kitchen cabinet.

He states: “Tea bags, especially black or green tea, are natural moisture absorbers. Placing them in your car can help reduce condensation, especially in colder months. Though they aren’t as powerful as professional dehumidifiers, they’re a cheap, eco-friendly solution for tackling minor dampness.”

Both green and black tea have the ability to soak up moisture that accumulates when there’s a temperature difference between the inside and outside of your vehicle. As a bonus benefit, they can also freshen up your car’s interior smell.

The tea bags work to absorb and eliminate unwanted odors, making your vehicle smell cleaner with minimal effort required.

According to Pitcher, those small silica gel packets—the ones you typically find tucked into shoe boxes, electronic devices and food packaging—can work similarly well and are particularly effective at clearing windscreen condensation during morning hours when it’s most prevalent.

He explains: “Silica gel packets, commonly found in packaging, are excellent at absorbing moisture. Collecting a few and placing them around your car can help control condensation. While they won’t clear foggy windows instantly, they can help reduce moisture and keep your windscreen clearer for longer.”

It comes after we revealed drivers can rapidly defrost their car’s windshield using these 2 household items.

Pre-workout supplements are formulated to improve physical performance, but they are not regulated by the U.S. Food and Drug Administration (FDA) and may cause a variety of side effects. Each pre-workout brand can be formulated differently, so the potential side effects will vary from product to product.

Caffeine Side Effects

Caffeine is the most popular stimulant in the world. It might enhance endurance workouts like running when consumed before a workout. This supplement can cause significant side effects. They include:

At high doses, caffeine can cause extremely serious side effects, even death.

Beta-Alanine Side Effects

Beta-alanine is a supplement used to decrease muscle fatigue and improve physical performance. Research has found conflicting evidence on its effectiveness. It was found to be safe in doses of 1.6 to 6.4 grams (g) per day for eight weeks.

Potential side effects found with its consumption included:

• Itchy skin
• Tingling in the face, neck, hands, and upper torso

Branched-Chain Amino Acids (BCAA) Side Effects

BCAAs are a group of amino acids that can provide energy to skeletal muscle during exercise. Research has not shown them to be effective in endurance exercise, but they may improve muscle mass and strength during exercise.

BCAAs currently do not have any reported side effects.

Citrulline Side Effects

Citrulline is a supplement that widens blood vessels to allow more blood to bring nutrients and oxygen to muscles. When used as a supplement, research has found that it may improve exercise performance in young adults.

The primary reported side effect is gastrointestinal (GI) discomfort.

Creatine Side Effects

Creatine is an amino acid produced by the body. When taken as a supplement, it can improve energy and is beneficial for short-term, anaerobic exercise (exercise that uses energy stores in the body without using oxygen). This supplement is generally considered safe but can cause certain side effects.

These side effects are:

Are There Health Benefits of Using Pre-Workout?

Pre-workout supplements may have health benefits. However, each brand has different ingredients, so it’s impossible to say whether all pre-workout supplements are effective.

Overall, the potential benefits of using a pre-workout may include:

• Decreased recovery time
• Improved endurance
• Increased energy
• Increased muscle mass

Pre-workout supplements may be effective, but results will vary depending on the supplement’s ingredients, how it is taken, and the user’s goals.

Who Should Avoid Pre-Workout?

Pre-workout supplements are not for everyone. Children should not use them, and they can cause serious interactions with certain medications.

According to the American Academy of Pediatrics (AAP), performance-enhancing supplements do not create results in high schoolers that cannot be seen through proper nutrition and hydration.

Pre-workout supplements can interact with certain medications. People who are taking the following medications need to check with their healthcare provider before taking any supplement:

• Anticoagulants (blood thinners, such as warfarin)
• Levodopa (a drug that converts to dopamine in the brain and treats Parkinson’s disease)
• Levothyroxine (a thyroid hormone used to treat an underactive thyroid)
• Cimetidine (a histamine type 2 drug that reduces stomach acid)

How to Use Pre-Workout Safely

There is no one right way to use and safely take a pre-workout supplement.

If the goal of the pre-workout is to increase energy, look for a supplement that contains caffeine. Caffeine starts to work within an hour and typically lasts four to six hours. Aim to complete your workout within that time frame for the best effect.

Follow the manufacturer’s label guidelines on timing of use. Many brands recommend taking the supplement 15 to 30 minutes before exercise.

Healthier Alternatives

Proper nutrition and hydration are the healthiest alternatives to a pre-workout supplement. Both weekend warriors and professional athletes will perform better and recover faster when they eat a well-rounded diet and are properly hydrated.

A healthy diet includes:

• Avoiding or limiting alcohol
• Eating a variety of proteins
• Eating a variety of vegetables, fruits, and grains
• Getting the proper amount of calories
• Limiting added sugars, saturated fat, and sodium