From my 10 years + of working out and trying every supplement under the sun. I have found that at the bare minimum you should taking:
Disclaimer: You should really consult your physician before beginning any new dietary or weight loss programs. I am not a doctor, this is purely from personal experience and information from different sources.
A daily dose of Fish Oil - 2 to 3 grams of Fish oil as shown to assist with lower blood pressure, reduce triglycerides, slow the development of plaque in the arteries, reduce the chance of abnormal heart rhythm, and help reduce the likelihood of heart attack and stroke (Source: WebMD)
I found this great article with source citations that provides reasons how fish oil will help your body lose weight, build muscle and improve overall health.
The overview of the fish oil benefits are: increase insulin sensitivity (low insulin sensitivity makes it difficult for a person to burn fat), increases anabolic effects of the body (NCAA actually banned distribution of fish oil to major colleges because of this), reduces inflammation in the body (means less muscle soreness and overall fat loss, fat actually causes inflammation in the body just on its own).
What benefit does having higher insulin sensitivity do? One of the purpose of insulin is to attach itself to dietary carbs and move glucose to the muscles to be stored for energy. Having higher insulin sensitivity means improvement in the muscle building process and better efficiency at moving nutrients like creatine to the muscles.for fat burning.
A daily Multivitamin
A daily Protein Supplement
Work in process..more to come.
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