Supplements - What's Needed an What's Not

What's CLA and which fat burner do you recommend?  Do I need a pre-workout and recovery formula?  These are some of the questions I am asked on a regular basis and here are my views on the subject.
First, you cannot out supplement a bad diet.  If you eat a crappy diet, it really doesn't matter how many supplements or vitamins you take, your main source of fuel is crap, and your body will feel it.
Here is a breakdown of what everyone should have:

• Multivitamin - most Americans don't get the nutrients we need from food on a daily basis, so a multivitamin can fill in the areas we are missing.  This is not a substitution for eating well, just an accomplice.
• Omega 3s or Fish Oil - The human body cannot make Omega 3 fatty acids, so we typically need to supplement  here.  This is good for blood pressure and lowering triglyceride levels, as well as aiding in healthy joints.  Of course, you can get this through your diet with cold water fish, walnuts and flax seed oil, but again most of us don't, so supplements are needed.
• Probiotics - We all do things that compromise our immune system and digestive system, be it stress, our diets or just being in germ-filled areas.  70% of your immune system lives in your digestive tract, so having a healthy digestive system means having a healthier you. Probiotics are the  good guys that help you have healthy intestinal function and digestion.
• Protein - If you are trying to lose weight or build muscle, added protein will aid in the process.  A protein powder is an easy way to add protein and most protein powders have far less calories per serving for the amount of protein than you would find in food.  Find a formula that has the least amount of "junk" possible and that you like the taste of, as there are many options to choose from.
• Calcium - especially for women to help prevent osteoporosis.  Calcium is to large a nutrient to put 100% recommendation in a multivitamin so an extra supplement is wise if you don't get calcium through your diet.

As far as pre-workout or recovery formulas, it really depends on your workouts.  If you are working out for a long duration or very intensely, then yes I recommend adding something to help give you the energy to get through the workout and recover, especially from a heavy lifting session.  A CLA, stands for Conjugated Linoleic Acid and it can help to reduce body fat, so it is used by body builders trying to get lean and those trying to lose weight.  Again, this isn't for everyone and not needed by most.  

I personally take more supplements listed than what is listed above because I have specific issues I am addressing.  I would always follow your physicians recommendations, a nutritionist or your trainer/coach on what they are recommending for your specific goals and programs.