I know this can get confusing. So many different kinds of supplements out there, and you probably wonder what are the best to take? what brand should I use? what's safe? Here's a breakdown of supplements that are safe to use, and can HELP get you to your goals. Taking supplements alone won't do anything. And for the record, I did not start taking supplements until about a month ago. I cut fat and built muscle with no aid at all (besides whey protein).
Whey Protein: Whey is a milk based protein. It is known for its quick digestibility, so when you consume whey, it breaks down rapidly in the body and sends amino acids to your muscle tissue. Whey helps build lean muscle, the sexy curves and lines that most women want to achieve! Muscle speeds up your metabolism which in turn causes you to burn more calories throughout the day, just by doing your everyday things (breathing, walking, sitting, etc). So when should you consume whey? The best times to take whey is before and after your workouts(about 30-45 minutes before your workout and within 30 minutes after.) It's also good to add to smoothies and shakes throughout the day or in the morning.
Casein Protein: Casein-another milk based protein. Casein digests very slowly. While whey rapidly sends aminos to your muscles, casein is sent at a steady pace over a longer span of time. Casein helps build muscle. When should casein be taken? Before bed is when most people consume it. That way your muscles are still being "fed" while you're sleeping!
CLA: (Conjugated linoleic acid) is an omega-6 fatty acid. CLA can help boost metabolism, and promotes fat loss and muscle growths.
BCAAS:(Branched Chain amino acids) are three essential amino acids with a special branched structure– leucine, isoleucine, and valine. Helps maintain lean mass as well as prevent muscle breakdown.
Glutamine: This is the most common amino acid in your muscles. The levels of glutamine in your body are depleted during intense workouts, which is why it's good to take it in supplement form. It helps your muscles from breaking down, and also aids in muscle recovery and healing.
Fish oil: contain omega-3 fatty acids that aid in treatment of heart diseases, high cholesterol, and also can help prevent cancer.
There are so many supplements out there, but these are ones that I would recommend. I personally use whey,casein, bcaas, glutamine, vitamin C, biotin(hair skin and nails), and plan to start taking fish oils as well. Remember, I am not a doctor, so you may want to consult with yours before starting any of these.