As a first responder your mind and body need to be ready to perform when the sirens sound. Taking care of your own health should be a priority to better serve and protect your community. Having previously been in hundreds of fire departments working with thousands of firefighters, I have first-hand experience with the unique dietary needs and nutritional challenges faced by our first responders.
Before working with firefighters, I knew a lot about sports nutrition for athletes but very little about tactical athletes! As a Registered Dietitian with a sports background, I have always been passionate about athletes and coached our university athletes early in my career. During my PhD, I was introduced to tactical athletes or industrial athletes (firefighters, police, special agents, and military) by my mentor who studied exercise interventions in firefighters. I began working with firefighters for the next three years carving out my research career studying how diet and exercise programs can improve body composition, fitness, sleep, and prevent injuries.
Like most, I started out thinking all firefighters are ripped, posing in the magazines and monthly calendar photoshoots (you know what I am talking about). I quickly learned the fantasy calendar photos was not reality. First-responders have tons of obstacles for health due to their demanding schedules, therefore putting them at higher risk of obesity, heart disease, and more. It’s extremely challenging keeping up a wellness routine when you balance 24–48-hour work shifts, get woken up in the middle of the night, have poor sleep health when not working, experience high physical and mental demands, and still need to manage a personal life. Phew, I am stressed for them! Thankfully, we have some amazing solutions to support common health concerns with first responders.
First-responders need support for nutritional imbalances, weight management, stress, sleep, body composition goals, fitness, injury prevention, and overall health to name a few! I’ve been working at GNC for almost two years now and we offer tons of supplements within each category. I have been part of the process of launching new GNC products and the diligence and attention to producing the highest-quality, most efficacious dosing, and science backed ingredients, which is why this round up will feature GNC branded products.
As an expert in first-responder nutrition, I curated a list of the 10 best supplements for first responders with an added 11th bonus!
Best Overall Supplement for First Responders
Features: A clinically studied multi blend proven to improve key factors related to immune support, antioxidants, and energy production
Pros: More ingredients than a basic multi, offered in a variety of targeted solutions, such as active/sport, 50+, or even chewable.
Cons: Cost might be prohibiting but when looking at the value, you get a clinically studied multi and other added ingredients most general multis do not include. I speak from experience, I use to buy my multi from a famous warehouse, but it had 1/3 of the nutrients!
Being a first responder is a high stress job and physically demanding. Laying a solid nutritional foundation is the basis for overall health, which is why a multivitamin is the best overall supplement for first responders. GNC’s Mega Men Multivitamin and Ultra Mega Women Multivitamins are clinically studied and offer a high potency multi compared to others.
Providing 18 vitamins and minerals meeting at least 100% of your daily needs fill any nutritional gaps in your diet. The Recommended Daily Allowance (RDAs) are established for vitamins and minerals to guide your nutrient intake to support optimal health and reduce chronic disease. Since first responders, are similar to military population, it’s better to use the Military RDAs which were established understanding certain nutrients require a higher daily intake to support job-demands.
My research analyzing firefighter’s diets, showed on average macro and micronutrients do not meet their daily needs. Vitamin D, magnesium, and potassium had the greatest shortcomings, with over 94% not meeting those three nutrient needs. Clearly, it can be challenging to meet your daily vitamin and minerals, which is why a multivitamin should be part of your routine as a first responder.
Not only does a multivitamin provide nutritional assurance, our clinically studied multi blend works better than a basic multi, helps you feel better, and improves key nutrients related to energy production, antioxidants, and immune health^. Antioxidants are vital to help cell health due to exposures from the job and of course, when dealing with sick people, your immune system could use the extra support! It’s a no brainer, the evidence is there for why our GNC Mega Men and Ultra Women’s multis are the best overall support.
Best Wellness Supplement for First Responders
- Key Features: High potency, enteric coated fish oil to reduce fishy burps.
- Pros: 1,000 grams of EPA and DHA
- Cons: Sometimes I still get fishy burps – pro tip, keep them in the fridge!
One might not immediately put a fish oil supplement and wellness together, but my goodness Omega-3 fatty acids from fish are imperative for first responders! Omega-3 fatty acids are an important nutrient with anti-inflammatory properties and several health benefits positively associated with omega-3 consumption. These correlated health benefits are especially relevant to first responders, such as heart health and cognitive function.
Job exposures commonly increase inflammation in first responders and fish oil supports the body’s natural anti-inflammatory response. And if you think something smells fishy, look at the data! Most people are not getting adequate omega-3 consumption and daily recommendations for omega-3 is around 1.6g, and more for first responders. . Our Triple Strength Fish Oil provides 1,000mg of EPA/DHA Omega-3s to help you meet those needs. Emerging research also shows EPA helps with mood balance!
Best Testosterone Support for First Responders
- Key Feature: One word: Tesnor! In fact, within one month a 10% increase was seen in both free and total testosterone and within 2 months, a 20% increase in free testosterone. Not only is there clinical evidence to increase testosterone levels, but hand grip strength improved without resistance training.
- Pros: Several added benefits with additional ingredients going beyond a basic test boosting supplement
- Cons: Keep reading!
It’s no secret lower testosterone levels are common among first responders due to shift schedules and job demands. The National Library of Medicine explains testosterone functions go beyond being a sex hormone and play a role in bone mass, fat distribution, muscle mass, and strength. Risk factors for lower testosterone levels, such as obesity and sleep disturbances, are commonly found among first-responder populations. Given the stressors of job demands, supporting testosterone is a key aspect of wellness. Since testosterone is such a key hormone in regulating health outcomes, Mega Men Ultra Testosterone makes the list for Best Testosterone Support Supplement.
There are so many reasons why Mega Men Ultra Testosterone knock it out of the park with the formula compared to other leading competitors. First, it features Tesnor®, a patented blend of two plant-based extracts from cocoa bean and pomegranate peel with clinical studies showing outstanding results from supplementation (see below for more). Secondly, our formulators also added ingredients for other benefits, all important for first responders, such as heart health, immune support, brain and memory function, and reproductive functions.
There are little downsides to this best testosterone support pick due to the benefits listed above! However, if cost is a concern since it’s $89.99 for the 30-day supply, you can save 10% when you make it a routine (and hint, hint, you get an extra 10% as a first responder!). If this cost seems high, consider the host of beneficial ingredients you are getting, so it’s more bang for your buck!
If you’re already taking other supplements with these functional ingredients, you could use a more basic entry level testosterone support supplement, just be sure there is clinical evidence behind the ingredient. While I personally have not tested this supplement, customers are rating a 4.6/5 stars review!
Best Protein Powder for First Responders
- Features: 24 grams of protein to meet your daily protein needs
- Pros: Tons of flavors to add to your routine – consuming higher protein is linked with better body composition and muscle endurance
- Cons: If you are needing more calories to meet your energy needs, it’s much lower calories compared to a meal replacer or weight gainer protein.
In my opinion, this is the best whey protein supplement, a true staple and classic! It’s suitable for any first responder to get an extra protein dose in an easy convenient powder. Protein helps support several functions within the body.
Getting adequate protein intake daily to meet higher protein needs as a tactical athlete can be challenging. Pro Performance® 100% Whey provides 24 grams of protein per scoop in a variety of flavors. Whether you are trying to lose weight or promote muscle health, protein is an essential macronutrient to meet your body composition goals.
When combined with an exercise routine, protein powder is a great supplement to boost your protein intake! One scoop offers the same amount of protein as 3 ounces of chicken breast or 4 eggs! Constantly on the go with calls, a protein powder can be in your unit for a quick refuel option.
My personal favorite is adding a scoop of the Vanilla Ice Cream powder in my coffee, add ice, and shake it up for an afternoon protein pick-me-up! It’s a great alternative to creamers in coffee or an iced latte with added sugars. And I know there is always a pot of coffee brewed at stations! I drank my fair share of coffee while at the fire stations! It’s where I picked up my black coffee habit!
Best Fitness Goals Supplement for First Responders
- Key Features: 810 calories with 50 grams of whey protein
- Pros: Added functional ingredients to support tendon health, enhance muscle protein synthesis, and performance energy.
- Cons: Cost is higher but you’re getting some awesome functional ingredients not in most gainer proteins plus creatine!
While I worked with firefighters, a lot participated in CrossFit work outs to improve their body composition. Dynamic Gainer made the list for the best fitness goals supplement as a powered-up protein powder!
Why I love this product for first responders is the high calorie, protein packed powder with added ingredient benefits to fuel your body on long days with lots of calls. The most innovative gainer with 810 calories plus 50 grams of protein can help you reach your calorie and protein goals, a common pitfall. My research with firefighters showed, firefighters who met their daily calorie requirements plus a higher protein intake had less obesity and more muscular endurance. This protein powder goes whey beyond a standard gainer supplement. A clinically studied bioactive collagen peptide, TendoforteTM, was added. This ingredient has been shown to improve tendon strength and joint stability.
Job demands of chasing suspects requires strong tendons, which is why this protein powder beats the rest! Also, you’ll get 5 grams of creatine which supports energy production for short bursts of exercise (again, a foot chase with your suspect!). When comparing to other gainers on the market, not many have functional ingredients going beyond the calorie and macronutrient profiles. A downside is only 3 flavors are currently offered for Dynamic Whey Gainer, so there aren’t as many choices as you might like. The chocolate éclair flavor is a fan favorite from what I have heard!
Best Protein Drink for Weight Management for First Responders
Constantly running calls while on duty can lead to skipping meals, which is why I love Lean Shake™ 25 Ready-to-Drink (RTD) protein shake as the best weight management supplement. Busy days might have some first responders skipping meals.
Managing your weight can be challenging as a first responder and our Lean Shake 25 has been clinically proven to help you lose weight and improve BMI. Why is this important? BMI is a primary indicator of musculoskeletal injuries in first responders. Loaded with 25 grams of protein and 22 vitamins and minerals it supports your wellness and keeps you fueled in a variety of delicious flavors. Take the Lean Shake 25 RTD for those days the dispatching doesn’t stop.
- Key Features: Clinically studied to deliver nearly 2x the weight loss.
- Pros: Easy take on the go protein supplement to keep in your unit
- Cons: It tastes better cold! Grab a cup of ice while on the road.
Best Hydration Supplement for First Responders
- Key Features: Replace electrolytes and help you feel less sore after strenuous calls and probiotics to support your gut.
- Pros: 0 grams of added sugar and more functional ingredients beyond basic electrolytes
- Cons: Sometimes, mine does not mix easily, so using a shaker cup will get the best result.
Working out in the heat of the day and carrying your equipment can lead to dehydration, making hydration an essential element of health for first responders. That’s why I selected GNC Amplified Hydration as the best hydration supplement. It provides rapid rehydration and electrolytes to keep you functioning.
Staying hydrated is important for first responders and rehydrating after strenuous physical activity is essential. Why is GNC Amplified Hydration the best? It goes beyond a standard sports drink with added benefits, such as probiotics for gut health and Dynagenix which helps with muscle recovery and feeling less sore. Think about those simulation training drills in the daytime heat or fighting wildfires, rehydration is critical!
I love incorporating Amplified Hydration as my primary recovery drink post-exercise along with my food. The taste reminds me of my favorite sports drink flavor, lemon lime, when I was playing soccer and water polo in my younger days. Now I don’t need that level of sugar in a hydration drink and as a dietitian I love this 0g sugar formula. Compared to the leading stick pack hydration product, it’s not as sweet tasting and sometimes it clumps up when I mix it in water bottle if I don’t mix it vigorously. I now use a shaker bottle, which helps and I have heard they are working to improve this experience! But hey I’d rather shake my drink a bit more than have tons of added sugar when I don’t need it. In an easy stick pack, you can take this in your units for post-dispatch rehydration!
Best Joint Support Supplement for First Responders
- Key Features: Help with daily wear and tear on joints
- Pros: Three ingredients for joint health to help support joint functions
- Cons: One serving is 3 pills and is best taken with food.
I saw a lot of injuries when working with firefighters. Injury prevention is multifaceted including strength training, nutrition, and a healthy body composition. Lifting heavy patients or chasing down suspects puts a lot of pressure on joints. That’s why I picked TriFlex™ as the best joint support supplement. TriFlex joint health is clinically dosed to help joint mobility and flexibility. More mobility and flexibility can help reduce injuries alongside lifestyle changes. Glucosamine and chondroitin provide nutrients to support the body’s ability to maintain joint health from daily wear and tear.
As a first responder, you should know all about wear and tear on the body! And finally, MSM, which provides sulfur, an important component for healthy joint cartilage.
Best Sleep Support Supplement for First Responders
- Key Features: Melatonin free!
- Pros: Includes a clinically studied ashwagandha shown to help you wake up refreshed
- Cons: Doesn’t include melatonin for those wanting a melatonin for off-duty nights
As a first responder your fight and flight system is turned on more than rest and digest, making sleep more challenging. I picked our newest sleep support product for the best sleep support supplement because it’s melatonin free!
When using melatonin, you cannot operate heavy machinery and if you happened to get called while off-duty, yikes! The nature-inspired, melatonin free supplement promotes restful sleep. Recovering from long shifts can be exhausting and PN Sleep Support helps you wake up feeling refreshed and restored with Shoden® Ashwagandha.
Sleep health is correlated with a host of health outcomes, making sleep recovery a vital component of your routine. Understanding the limitations to sleep considering your scope of work, our newest sleep support supplement can help promote restful sleep.
Best Stress Support Supplement for First Responders
- Key Features: 200 mg L-theanine, the efficacious dose
- Pros: No waiting for long term relief support
- Cons: For best results, combine with lifestyle changes
First responders have an immense amount of job-related stress from the scope of work provided to protect the community. It’s important to find stress relief through lifestyle changes and talking to peers to debrief after tough calls.
Given the amount of stress first responders experience, adding L-theanine to your routine can help to promote a sense of calm. L-theanine is an amino acid found commonly in green tea leaves. GNC’s L-Theanine offers 200 mg per dose, which has been shown in studies to provide that sense of calm. While there are other stress supporting ingredients, clinical studies show those ingredients need to be taken longer to get the stress relief.
L-theanine can provide a sense of relaxation more immediately. Studies suggest L-theanine promotes a sense of calm and one study even found improvements in sleep. Just the thing you need when you are feeling extra stressed and need help feeling calmer.
Read More: Best Supplements to Manage Stress & Sleep
Bonus! Ok I know I said Top 10 Supplements, but I had to add one last one!
Best Protein Dessert for First Responders
GNC TOTAL LEAN® Protein Blondie
- Key features: High protein dessert bar
- Pros: About 16 grams less grams added sugar compared to a standard blondie
- Cons: It’s not a blondie but as a cookie lover myself, it’s a good alternative. They do contain soy if you have a food allergy.
OK, while it’s not really a dessert supplement, I couldn’t in good faith NOT include a dessert! Having spent a lot of time in fire stations, tons of treats were delivered from the community, tubs of licorice, brownies, and cookies were almost always on the counters! That’s why I couldn’t complete this list without a dessert alternative. GNC TOTAL LEAN Protein Blondie can be a satisfying sweet treat packed with 15 grams of protein and just 2 grams of sugar!
If you don’t like blondies and prefer chocolate, there’s also a brownie available! Keep these bars in your police unit, ambulance, or fire truck and engine to help you refuel after long calls. Instead of popping by to grab fast-food before heading back to the station late at night, snack on these protein bars to refuel and reward yourself with a sweet treat. Satisfy your sweet tooth and stay on top of your body weight goals, which is an important health outcome for first responders, with only 2 grams of sugar per serving. Treat yourself with an after-dinner dessert without all the added sugars with just 170 calories and 5 grams of fiber!
Make it a Routine!
While this is not an exhaustive list of supplements to support unique health needs of first responders, it hits some of the major issues I witnessed working with firefighters. We recognize these supplements don’t cover all the bases but when combined with lifestyle changes, can support your health and wellness. As a small token of gratitude, sign up for a discount when ordering your products online. It’s the least we could do for you for protecting and serving our communities.
