look at the labels on supplements, and you will find that almost every supplement has signs of weight loss, muscle growth and anti-aging. And with more than 29000 dietary supplements to choose from, it's no wonder you're not sure which ones are more expressive than the substance. That's why we asked Chris Moore, rod, Moore's results nutrition and weight loss expert and Cincinnati Bengali's consulting sports nutritionist to separate the proven performers from the over packaged trash. Here are his top 10 additions - not including sensational marketing claims.

Credit: Adobe stock / es75

1. Fish oil is known for providing omega-3 fatty acids. These are essential fats that your body can't make on its own, so you have to get them from your diet. Even if you eat fish once or twice a week, you won't eat enough omega-3 to meet your body's needs. By taking high-quality fish oil supplements, you can reduce triglycerides, reduce the risk of heart disease, improve recovery after exercise, protect brain health, and possibly reduce the risk of diabetes. Omega-3 can even help you lose weight. When choosing supplements, choose brands that offer at least 2 grams of EPA and DHA (two of the three amino acids in omega-3) a day.

Credit: jirkaejc / iStock / Getty Images

2. A large number of data show that vitamin D levels in most Americans are below optimal levels. It's not surprising that nutrients in food are difficult to obtain (although canned salmon, milk and sardines are good sources), and the only other way is sunlight. If you live north of Atlanta, from November to March, the sun is not strong enough to produce enough energy. Even if you're outside, most people are covered with clothes and / or sunscreen. Most experts agree that a minimum of 1000 IUS per day is a good start. Now listen to how famous chef Seamus Mullen can save himself by eating right. Whey protein

whey protein is not a necessary supplement, but it is a good hand to have. Because whey is rich in branched chain amino acids, it is helpful for sports recovery. More importantly, whey protein is a fast and convenient source of high quality calories. Add some fruit or a scoop of nut butter and you'll have a perfect ready to eat meal that takes 60 seconds to make.

credit card: Musa 81 / iStock / Getty Images

4. Green supplements

although they are not substitutes for fruits and vegetables, if your consumption of agricultural products is lower than the ideal level, green supplements (fruit and vegetable concentrate) are a good "insurance policy". Less than 6% of men and 9% of women are between the ages of 5 and 34, eating at least five servings of fruits and vegetables a day. Green helps fill the gap. When real products are hard to buy, such as when the journey is busy, they are particularly convenient.

Credit: sohadiszno / iStock / Getty Images

5. Probiotics

that's the deal - there are millions of different bacteria in your gut. Some are good, others are not so good. Bacteria in the gut can affect your overall health, digestion and immune system. Probiotics can help replenish and nourish good bacteria in your body, sometimes leading to less gas, swelling and abdominal pain. The goal is to list at least 3 billion organisms per service from a trusted brand of products. Keep refrigerated after opening to protect these organisms.

Credit: bwfolsom / iStock / Getty Images

6. Curcumin (curcumin)

you can recognize curcumin from your favorite Indian food. But did you know that studies have shown that curcumin, the key ingredient in curcumin, has a wide range of health benefits? A 2010 study found that curcumin has anti-cancer, anti-virus, anti arthritis and anti-inflammatory properties. Its very strong anti-inflammatory properties are seen as one of the main drivers of these benefits. If you like the taste of turmeric, you can add turmeric to your food, or find a supplement that can provide 500 mg of turmeric a day.

Credit: Rich / iStock / Getty Images

7. Cinnamon

another powerful spice, cinnamon, is the highest antioxidant level of any spice. Some studies have shown that cinnamon can improve insulin sensitivity, thus improving carbohydrate utilization and leading to better blood glucose control. Sprinkle it on a milkshake, oatmeal, yogurt, cottage cheese, or anywhere you like. Or, if you want a specific dose guarantee, you can choose a supplement. Research shows that one gram (about 1 / 2 teaspoon) a day is enough. Note: there are two varieties of cinnamon, Ceylon and cinnamon. The most beneficial one is cinnamon. Another caveat: if you have blood sugar problems, be careful to use cinnamon with other diabetes drugs or blood sugar control supplements.

integral: 5second / iStock / Getty Images

8. Psyllium is a soluble fiber that helps lower cholesterol, regulate blood sugar in people with diabetes, and "let it go" if you have a bit of stamina. If you choose to supplement, start small and build up over time. Adding too much fiber too early can lead to some - well - uncomfortable side effects.

C redial: smartstock / iStock / Getty Images

9. Creatine

has gone through the test of time. Creatine is one of the most widely studied nutritional supplements, both in clinical research and in real life athletes. So far, most studies have shown one thing: creatine works. In high-intensity exercise, this supplement may enhance muscle function and lead to muscle hypertrophy, which may be due to the increase of water retention of muscle cells. Some data suggest that muscle fiber diameter may also increase. Vegetarians may be more responsive to supplementation because of their limited intake of creatine in their diet. Although some people advocate creatine loading, it is not necessary. Adding 3 to 5 grams a day can help increase strength or speed, or help you gain weight.

integral: ogichobanov / iStock / Getty Images

10. β - alanine supplements have attracted interest in the past few years, as several studies have linked their application to performance improvements. β - alanine is the β form of amino acid alanine, used by muscle cellsForm carnosine. Carnosine is a more effective buffer in skeletal muscle, which means it helps to avoid things that slow you down during high-intensity exercise. Are you currently taking supplements? Which one? Why? Do you agree that this is the best 10 supplements? Why or why not? Are there any other additions we missed that should be added to the list? Please leave a message below, let us know!

Credit: ls9907 / iStock / Getty Images