It usually takes between 6 weeks and 3 months to correct most nutritional deficiencies. After beginning a daily supplement routine, some of the systemic effects of improved nutrition may become visible in as little as two weeks. You may observe a decrease in aches and pains and your skin may look healthier and more glowing. The truly remarkable effects, however, will take longer to appear.
Creatine is an example of a nutrient that requires time to accumulate in the body. If you follow a typical omnivorous diet, you consume 1 to 2 grams (g) of creatine per day. Your muscle creatine stores are likely to be only 60 to 80% full. The International Society for Sports Nutrition recommends taking 3 months of supplementation for optimal results.
Prior to starting any supplement regimen, it is essential to consult with a doctor. The Office of Dietary Supplements website has a useful form, My Dietary Supplement and Medicine Record, which can be printed and completed at home. High doses or multiple supplements can raise the risk of side effects. Beta-alanine supplementation is generally safe at recommended doses, but may cause a tingling sensation on the skin.
This effect can be reduced by taking lower doses (1.6 g) or using a sustained-release formula instead of a quick-release formula. Caffeine is another common ingredient in pre-workout supplements. The Food and Drug Administration (FDA) considers 400 milligrams of caffeine to be a safe amount for daily consumption, but some pre-workout supplements may exceed this amount in a single serving or may not reveal how much caffeine they contain, so it's important to always check the label before consuming it. Creatine supplements are some of the most popular sports nutrition supplements due to their effectiveness in increasing muscle mass and strength.
During an 8-week resistance training program, leucine supplementation did not result in an increase in muscle mass or strength among participants. It is important to inform healthcare providers about any dietary supplements you are taking, particularly if you are giving them to a child. Creatine supplements can worsen kidney function in people with kidney disease. The ingredients found in pre-workout supplements have evidence-based uses in sports nutrition according to the Academy of Nutrition and Dietetics, Dieticians of Canada and the American College of Sports Medicine. Some of the less bioavailable nutrients in daily use supplements will start to take effect after 6 weeks, and if you keep providing your body with the nutrients it needs, you will experience even more profound effects.