By John Hofman
While working with firefighters over the years, I have come across a million different questions. But lately, it appears that I get a lot of questions about supplements.
According to Merriam-Webster Dictionary, a supplement is “something that completes or enhances something else when added to it.” This generally means that we probably have poor nutritional habits and are not providing the proper nutrients need for optimal performance; hence, supplementation.
The market is full of different supplements such as “testosterone boosters.” It is an unregulated, $1 billion industry, so who knows what is put into these products. However, this doesn’t mean that I do not recommend certain supplements. In fact, working with firefighters and looking over their blood work, I have discovered that many are deficient in many areas. So, to help them live a more healthy life, here is what I have discovered.
For the record, vitamins (organics) are different than minerals (inorganic).
VITAMINS
Vitamin D. It is a known fact that most Americans are deficient in Vitamin D, especially those who live farther away from the equator. Even worse, people do not go outside, and when they do, they cover up with sunscreen to prevent skin cancer, not realizing that they are also blocking out the sun’s ability to provide us with Vitamin D (the best form of it). Your skin will absorb the Vitamin D within the first 15 minutes; after some sun exposure, you can put on sunscreen.
Low levels of Vitamin D are associated with a markedly higher risk of heart attack, diabetes, and depression. It has also been shown to help reduce the risk of lung cancer.
> Recommended dosage: 1,000 – 4,000 International Units (IU) of Vitamin D2
Vitamin B. There are many benefits of Vitamin B, yet again, most people do not get enough of it. Following are just some of its benefits:
- Vitamins B2 and B6 help with mood.
- Vitamin B12 helps delay dementia (before onset of first symptom).
- Vitamin B12 helps cognitive function in elderly.
- Individuals with a 25 percent decrease in folate (folic acid) show signs of depression.
> Recommended dosage: 500 milligrams (mg) (which has been shown to aid in depression).
Vitamin E. This important vitamin is needed for healthy living. Studies show that 5 mg of Vitamin E in one’s diet reduces the risk of Alzheimer’s Disease by 26 percent. So, start eating more almonds!
> Recommended dosage: 15mg/day (or half a cup of almonds).
MINERALS
Zinc. There have been numerous studies on the benefits of zinc, which reveal everything from improving your immune system to helping with brain trauma. Firefighters often do not get good sleep, and zinc has shown to help improve sleep patterns.
Firefighters are exposed to horrendous situations that create chronic inflammation. Zinc has been shown to lower systemic inflammation. Heart disease is one of the leading causes of firefighter death, and zinc helps protect the heart.
Zinc also helps with the following:
- Deficiencies such as low testosterone levels, which are associated with an increased risk of diabetes, heart disease, and carotid atherosclerosis.
- Depression.
> Recommended dosage: 30mg (*Can be toxic in high dosages.)
Magnesium. Magnesium is generally lost through sweating. When you sweat, you smell bad. So you put on some antiperspirant—which contains aluminum and is an antagonist to magnesium, reducing its absorption and use. So, you will be REALLY magnesium deficient. So, when you wake up, you will be STIFF and SORE.
Magnesium has also shown to improve cardiovascular health, reduce levels of oxidative stress and, sometimes, increase free testosterone. Magnesium has also shown to improve depression. One study has shown that *125-300mg of magnesium at bedtime led to rapid recovery from major depression in seven days
FYI…..low levels increase chronic inflammation.
> Recommended dosage: 450mg (*Can give you diarrhea if you take too much.)
Other Supplements
Fish oil. Everyone is taking fish oil these days for a healthy heart, not realizing it really does nothing for your cholesterol (although it does help with triglycerides). Fish oil has many benefits besides improving heart health.
Studies have shown it to be helpful with memory, brain function, and depression. Eicosapentaenoic acid (EPA) converts into docosahexaenoic acid (DHA), which helps with depression. Unfortunately, most people do not take the proper amount; you need about 1.5 grams (g) to 4g to have to see benefits, so make sure you read the labels! You may have to take two to four tablets to get the proper amount.
> Recommended dosage: 1.5-4g of EPA.
Now, you may ask yourself, “Am I supposed to take all of these pills?” The answer is NO. I recommend the following.
1. Take ZMA (Zinc, Magnesium, Asparate-Vitamin B) Why? The GNC Brand has the following:
- Vitamin B2: 6mg.
- Vitamin B6: 6mg.
- Folic acid: 300 micrograms (mcg).
- Vitamin B12: 3mcg.
- Magnesium: 60mg.
- Zinc: 30mg.
Take this before bed and you will probably sleep very well.
Some common statements I hear are, “Coach, I don’t wake up stiff, and my back doesn’t hurt” or “I just feel refreshed the next day.”
I have been taking fish oil since the early 2000s while preparing for the 2004 Olympics. Back then, it was marketed as a recovery pill to help improve testosterone…Why? Because you got better sleep, and better sleep means more growth hormone and testosterone.
Breakdown
Mornings:
Vitamin D
Fish Oil
Eat some almonds for your Vitamin E
Night time (before bed):
ZMA
Last, the one thing I DO NOT RECOMMEND is melatonin. I went into a vitamin shop recently and asked for ZMA, and I engaged in the following conversation with the sales person:
Me: Hello, do you have ZMA?
Sales person: Yes. Why? Are you having trouble sleeping?
Me: No, I have been using it for 14 years for other reasons.
Sales person: Well if it is for sleep , let me recommend the brand with melatonin.
Me : No thank you, I would just like the plain ZMA.
Sales person: Are you sure? I have been taking it and I sleep great.
Me: No, thank you. Melatonin is a hormone; not a mineral or vitamin. It is called our “dark hormone” and, if not used right, will shut off our own natural production, thereby increasing blood pressure and, sometimes, male breast size.
The point is, melatonin is a hormone and, if taken, should be cycled every three to four weeks. It has shown to be helpful with jet lag and change of time zones in healthy individuals but, to me, it is not worth it.
John Hofman, CSCS, MS, is one of leading experts in the field of firefighter health and wellness. As the strength and conditioning coach for the Sacramento (CA) Fire Department (SFD), Hofman oversees the Wellness Centre, coordinates the SFD’s medical and fitness assessments, develops recruit fitness training and preemployment medical and fitness evaluations, and assists the SFD’s 20 certified peer fitness trainers. In addition, Hofman is the co-founder of 911TacticalPerformance.com, a company focusing on injury prevention and performance training specifically for first responders.
To help keep firefighters safe, Hofman authored “Beyond the Turnouts: A Comprehensive Guide to Firefighter Health & Wellness,” where he combined the latest research and his years of experience developing firefighter health and wellness programs within the fire service.
