Healthier Cereals Snare a Spot on New York School Menus

In a bite-size coup that could spread to other cities, a California upstart has replaced Kellogg products in the city’s free-breakfast program.

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About New York: Remembering a City Where the Smog Could Kill

With the future of the E.P.A. now in doubt, it’s worth recalling what New York City was like before the agency and the movement it represented.

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The MLS Is Growing in Teams---Just Not Profits

Despite uneven attendance and middling TV ratings, investors view the soccer league as a long-term investment and are eager to get in on its expansion.

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Vikings and Chiefs Part Ways With Their Franchise Running Backs

Pro Bowlers Adrian Peterson and Jamaal Charles will become free agents; both hold all-time rushing record for former team

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You Know What North Dakota Needs? More Parking Meters

After a 68-year statewide ban on the devices, many residents consider free curb space a birthright—but lawmakers may allow towns to install them; ‘we have parking challenges’

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Upstate Village Tables Pollution Deal With Saint-Gobain and Honeywell

A proposed $1 million settlement stemming from contamination of the Hoosic River will be reviewed after protests by Hoosick Falls residents.

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WATCH: Colorectal cancer rates up sharply in younger adults

This is happening even as colorectal cancer rates are dropping overall.

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WATCH: Colorectal cancer rates up sharply in younger adults

This is happening even as colorectal cancer rates are dropping overall.

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As H.I.V. Soars in Philippines, Conservatives Kill School Condom Plan

Infection rates are declining elsewhere in Asia, but in the Philippines a measure to curb rising rates was defeated by church and political interests.

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Colorectal cancer rates increasing sharply among younger adults

This is happening even as colorectal cancer rates are dropping overall.

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After Scare, Air Hoses at C.D.C. Germ Lab Are Found to Be Safe

After concerns arose about air safety at a government lab that handles deadly pathogens, tests have found no risk, officials said.

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Iranian baby delayed by travel ban recovering after heart surgery

The infant came to the U.S. to have life-saving heart surgery.

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How Alzheimer's Defined a Family

Several DeMoe family members inherited a mutated gene that means they will suffer early onset Alzheimer’s. As the only one of six siblings without it, Karla DeMoe Hornstein has essentially become the guardian of an extended family in which each member has a 50% chance of inheriting the gene.

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Influential Health Fund Reboots Its Search for a Leader

The Global Fund to Fight AIDS, Tuberculosis and Malaria will start looking again for an executive director after controversy over its first set of candidates.

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George Saunders, Anna Kendrick and More on Procrastination

WSJ. asks six luminaries to weigh in on a single topic. This month: Procrastination.

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One Man's Odd Obsession With Subarus

A college student finds a sweet side gig restoring and reselling Outbacks and Foresters. He owns what’s technically an antique Subaru.

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Colon and Rectal Cancers Rising in Young People

Scientists are reporting a sharp rise in colorectal cancers in adults as young as their 20s and 30s, though the reasons are unclear.

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WATCH: Iranian infant affected by travel ban recovering after heart surgery

Doctors say that baby Fatemeh is "doing well" after undergoing surgery on Friday to repair a heart defect.

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WATCH: Iranian infant affected by travel ban recovering after heart surgery

Doctors say that baby Fatemeh is "doing well" after undergoing surgery on Friday to repair a heart defect.

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Natalie Massenet to Join Net-a-Porter Competitor Farfetch

Massenet, who built Net-a-Porter into a leading e-commerce site, is joining forces with José Neves of Farfetch, a global shopping platform for luxury fashion.

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'Ellie Challenge' puts rare disease in the spotlight

Ellie McGinn, 9, was born with a rare mitochondrial disease.

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WATCH: Viola Davis sheds light on 'impostor syndrome'

Dr. Janet Taylor discusses the phenomenon called "imposter syndrome" and whom it effects.

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WATCH: 'Biggest Loser' star Bob Harper reveals heart attack scare

Harper, 51, shared on Instagram that he suffered a heart attack in mid-February and is now recovering at home.

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Vitamins Gone Gummy

Vitamin makers have discovered that consumers have a sweet tooth for gummy candy versions of their products.

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Op-Ed Columnist: The Fight for Obamacare Has Turned

Republicans are running up against a surge of activism as well as the impossibility of achieving a better and cheaper plan that covers everyone.

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Fixes: How to Fight a Soaring Drug Price: Innovate

When EpiPen prices soared to $600 for two, a Maine doctor designed a device that duplicates its lifesaving function for next to nothing.

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SpaceX Proposes a Private Manned Mission to Orbit Moon

Elon Musk’s SpaceX has proposed taking tourists around the moon in as soon as two years, touting such missions as the evolution of public-private partnerships favored by the Trump administration.

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Don't Worry If You Always Worry (It May Help You)

New research examines what leads to excessive worrying, and what can be done to stop it, writes Elizabeth Bernstein.

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The Smart Way to Pack for Months in Space

Astronaut Sunita Williams explains how to prep for a trip to the international space station. No potato chips are allowed, but for her, Marshmallow Fluff is a must.

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How Gonzaga Went From Glass Slipper to Glass Ceiling

Once a Cinderella, the Bulldogs are now an established college basketball power that can’t seem to break through in March. Is this the year?

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Stephen Curry Is Only Getting Warmed Up

The Golden State Warriors’ star consistently improves in the second half of the NBA season. And this year appears to be no different.

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Secrets of NFL Combine

The physical tests like the 40-yard dash matter less than they used to, as teams instead focus on how players learn, prepare and conduct themselves

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The Unexpected Nordic Conquest of Team USA

After a biathlon triumph, pair of Americans make another breakthrough in cross-country skiing

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In Kentucky, a Trump stronghold, many fear losing Obamacare

Kentucky, the land of bluegrass, bourbon, horse racing and coal mining that went for Trump this past election, has held up as an example of Obamacare’s success.

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WATCH: How food fads and diet trends fare for heart health

From juicing to gluten-free to vegetarian diets, doctors looked at many studies.

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WATCH: How food fads and diet trends fare for heart health

From juicing to gluten-free to vegetarian diets, doctors looked at many studies.

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How food fads and diet trends fare for heart health

From juicing to gluten-free to vegetarian diets, doctors looked at many studies.

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WATCH: Babies photographed cuddled up in molds of their moms' pregnant bellies

Amy Knowles of Slinky Photography Studio in New Zealand captures newborns curled up in molds of their mothers' pregnant bellies.

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Global Health: Life Span of South Korean Women Is Headed Toward 90

If current trends persist, women born in South Korea in 2030 will live perhaps 90 years on average, researchers said, the longest life span in the world.

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W.H.O. Warns of Lethal, Drug-Resistant ‘Superbugs’

The World Health Organization ranked the deadliest pathogens and urged experts and researchers to focus on fighting the most dangerous ones first.

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Q&A: Pregnancy Upon Pregnancy

Though rare among humans, it is possible for a second fertilization to occur when one pregnancy is already progressing.

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How Ermenegildo Zegna Is Revving Up

The brand has long been a bastion of traditional men’s tailoring. With designer Alessandro Sartori now at the wheel, the brand plans to speed toward the future.

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Paul Taylor's Favorite Things

The choreographer shares a few of his favorite things.

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The New Health Care: If Obamacare Exits, Some May Need to Rethink Early Retirement

The concept is called “job lock,” the need to maintain employment, not for income, but for health insurance.

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Personal Health: Aids for Vision Loss, From Those Who’ve Been There

Innovations like screen readers and talking calculators can help people who cannot see.

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The Checkup: What Happens When Parents Are Rude in the Hospital

Even a mildly insulting comment impaired the performance of doctors and nurses, a new study finds.

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How to Get Patients to Take More Control of Their Medical Decisions

For years, people have been urged be more active in their own care. Now providers are giving them better tools to make that happen.

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How Schools Can Get Children to Eat Their Vegetables

Researchers have discovered that a few small tricks can make a big difference.

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Why Men Have Such a Hard Time With Aging

Traditional thinking about masculinity can work against health. Doctors and patients are trying to change those attitudes.

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Dodgeball: A Massage Expert's Perfect Escape

An entrepreneur who’s a fixture at serious games in Los Angeles and Las Vegas swears by the sport.

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Farewell to the Circus

A goodbye visit to the aged and controversial Ringling Bros., which calls it quits this spring

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Big Ten Basketball Is Marching Toward Historic Mediocrity

The conference could be without a top-four seed in the NCAA tournament—something that’s happened only once since 1985.

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A Rabbi's Quest to Make His Corner of Siberia Kosher Again

It’s tough being observant in Russia’s remote Jewish Autonomous Region. Eli Riss aims to fix that by shipping in beef from 5,000 miles away.

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The Adults a Medicaid Work Requirement Would Leave Behind

Republican governors want to reverse what they consider an incentive not to work, but critics say putting employment before health care is backward.

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WATCH: Amal Clooney shows off baby bump at Cesar Awards

ABC News' Diane Macedo reports the buzziest stories of the day in "GMA" Pop News.

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Less-Abominable Snowmobiles

Snow mobiles may have a big, bad reputation, but these sleek, new-breed racers offer a quieter, more environmentally friendly ride.

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WATCH: Naloxone: The basics

What you need to know about the opioid antidote.

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WATCH: Naloxone: The basics

What you need to know about the opioid antidote.

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WATCH: Naloxone: The basics

What you need to know about the opioid antidote.

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WATCH: Naloxone: The basics

What you need to know about the opioid antidote.

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Doctors Consider a Last Best Hope for Obese Teenagers: Surgery

Parents and doctors have a host of concerns about the procedure, but some are wondering if teenage patients are waiting too long for what may be their best option.

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Safety Tech for Motorcyclists (and Those Who Worry About Them)

While motorcycles may never be completely risk-free, safety innovations—like air-bag vests, adaptive headlights and helmets with heads-up displays—are keeping riders off the pavement.

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Well: Do Dairy Foods Cause Mucus Production?

The belief that milk makes us phlegmy is so common that our expectations can skew the results of studies.

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Ties: My Daughter’s Silent Virus: Congenital CMV

To protect your baby from a disabling disease, first you have to know that it exists.

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The New Old Age: Gorsuch Staunchly Opposes ‘Aid in Dying.’ Does It Matter?

Judge Neil M. Gorsuch’s book leaves no doubt regarding his feelings. But advocates say the real battle is in state courts, not the Supreme Court.

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So, Um, How Do You, Like, Stop Using Filler Words?

Experts say awareness and practice are the keys to stop using interjections that can make you seem nervous or unintelligent.

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Op-Ed Columnist: Death and Tax Cuts

What Republicans mean when they talk about freedom.

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Fatal drug overdoses more than doubled since 1999, CDC finds

Middle aged adults were most at risk for fatal overdoses.

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The NCAA's Madness Over March

To protect its trademark of the hoops tourney, does the college-sports behemoth go too far?

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Leicester Fires Ranieri in Ugly End to Fairy Tale's Sequel

A year after the greatest miracle in Premier League history, Leicester City cuts ties with manager Claudio Ranieri as it tries to avoid relegation

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The Cavs and the Warriors Win Again

The lack of big deals ahead of the NBA trade deadline means the Cavaliers and Warriors will remain the heavy favorites to claim the title this year

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WATCH: Study: Stress hormone linked to obesity

Cortisol levels were measured via strands of hair collected years apart.

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WATCH: Study: Stress hormone linked to obesity

Cortisol levels were measured via strands of hair collected years apart.

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Comfort Alert: Wide Trousers Are On the Loose Again

Classically baggy trousers are making a welcome style comeback, offering relief to guys weary of squeezing into punishingly slim-cut pants

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Singing While Pregnant

The inevitable march of gestation may pose even more of a challenge to Beyoncé in April when she is scheduled to headline Coachella.

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Current and Former Smokers: Eat Your Fruits and Vegetables

Each extra serving of fruits and veggies is associated with a 4 to 8 percent lower risk of developing lung disease.

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Stress hormone linked to persistent obesity, study finds

Scientists are learning how stress affects overall health.

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Stress hormone linked to persistent obesity, study finds

Scientists are learning how stress affects overall health.

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Jordan Peele Reveals What's on His iPhone

The director of the new dark-comedy thriller ‘Get Out’—and former co-star of the hit show ‘Key & Peele’—shares what’s on his phone.

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Why Winter is the Best Time to Visit Wine Country

For most of the year, wine country is packed with tourists. The sun may be shining, but the roads and restaurants are heaving. The secret to a better experience—and time with producers? A winter trip.

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A Brief History of Sledding

The sled symbolizes the all-American way of life. Amanda Foreman on why that’s odd, given the sled’s long history including Egyptian pyramids.

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Country Homes With Falling Water

Three properties featuring waterfalls in Colorado, California and New York.

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Diabetes Testing at the Dentist’s Office

Gum disease can be an early warning sign of Type 2 diabetes, which can be screened for with a simple finger prick.

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Does a Bathtub Ever Belong In a Bedroom?

Designers debate the contentious trend, spearheaded by boutique hotels, of situating bathtubs in bedrooms. A cozy innovation or a recipe for discomfort?

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The Classic Banker's Desk Lamp, Updated for 2017

A new desk-light design flips the glass shade and brass base of the Emeralite banker’s lamp—a fixture of early 20th-century corporate culture

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At the Museums: The Singular Style of Bunny Mellon and Georgia O'Keeffe

Two new exhibitions celebrate a pair of women whose strictly controlled personal style—and strong-headed aesthetic—informed their creative pursuits.

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Transparently Pretty Shoes: Which Height is Right for You?

To show some skin without going bare this spring, consider these feminine shoes—from lofty to low-slung—crafted with see-through materials.

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Repeal of Health Law Faces Obstacles in House, Not Just in Senate

Conservative Republicans are pushing for a fast repeal with only a bare-bones replacement plan, but moderates are interested in coming up with a clear and robust plan.

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Home Buyers Beware of Tall Tales and Family Legends

European homes—some that date from the medieval era—have seen their share of history. But potential buyers should be savvy about claims to fame.

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Tommy Hilfiger Lists Colorful Miami-Area Home for $27.5 Million

The fashion designer’s Golden Beach, Fla., home includes a bedroom festooned with giant yellow dots and bathrooms with scratch-and-sniff wallpaper.

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Luxury Home Sellers Slash Millions Off Asking Prices

A slowdown in high-end housing purchases leaves the market awash in lavish condominiums and speculative homes. Now, relative bargains abound.

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Teaching Children to Play With Fire

Workshops in Germany aim to show children how to light fires safely, in stark contrast to the “don’t touch” approach in the United States.

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Editorial: The Anti-Vaccine Movement Gains a Friend in the White House

The president’s dangerous embrace of conspiracy theorists could endanger thousands of lives.

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The Ugly Beauty of Lonzo Ball's Shot

UCLA’s star has an unorthodox shooting motion that NBA teams will be tempted to change. The only problem is that it works.

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New England Is Not Done Getting Its Deflategate Revenge

The Patriots can now trade Jimmy Garoppolo—who was given a brief, successful audition when Tom Brady was suspended.

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In the Face of A.L.S., Simon Fitzmaurice Finds His Fire Inside

The Irish director’s new film, “My Name Is Emily,” was made as he struggled with a deadly disease.

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An Insider's Guide to Fez, Morocco

Four savvy Fez dwellers share their top discoveries—both new and very, very old—in this ancient cultural capital, including where to eat, sleep, shop and make your own traditional crafts.

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Rock-Solid Protection for Your iPhone, iPad and MacBook

Looking for a protective case that presents your iPhone, iPad or MacBook in a new vein? Try leveraging the wow factor of marble and other types of stone.

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Scaling Back: Soda Sales Fall Further in Mexico’s Second Year of Taxing Them

The best evidence to date of how sizable taxes on sugary drinks, increasingly favored by large American cities, may influence consumer behavior.

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Prolonged Sleep May Be Early Warning Sign of Dementia

Older adults who started sleeping more than nine hours a night were at more than double the risk of developing dementia 10 years later.

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WATCH: 10% Happier: 'Jackie,' '20th Century Women' actor Billy Crudup

Crudup spoke with ABC News' Dan Harris about why he started meditating, how it has helped him overcome anxiety on stage and how he talks to his son about meditation.

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California nurses rally for bill on first state-run single payer health plan

Two state legislators have proposed single payer health plan for California.

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WATCH: Get Oscars ready with these simple workouts

Celebrity trainer Harley Pasternak shows you how you can get ready to hit the red carpet, with these easy home workouts.

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WATCH: Get Oscars ready with these simple workouts

Celebrity trainer Harley Pasternak shows you how you can get ready to hit the red carpet, with these easy home workouts.

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WATCH: Healthy eating habits for a happy Oscars weekend

Celebrity trainer Harley Pasternak shares how stars diet before hitting the red carpet.

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WATCH: Healthy eating habits for a happy Oscars weekend

Celebrity trainer Harley Pasternak shares how stars diet before hitting the red carpet.

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The Best Way for Travelers to Get Answers From TSA

Scott McCartney finds the agency surprisingly adept at solving problems with PreCheck via social media and answering questions like, ‘Are live bees OK for carry-on?’

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Hospital's smallest surviving premie goes home after 4 months

Eirianna was born weighing just 13 ounces.

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WATCH: 10% Happier with Hannah Hart of 'My Drunk Kitchen' fame

Hart sat down with ABC's Dan Harris to talk about her YouTube brand, her family's struggle with mental illness and how she found meditation.

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WATCH: Smallest patient to survive at Chicago hospital heading home

Baby Eirianna was only 13 ounces when she was delivered early via C-section.

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WATCH: Smallest patient to survive at Chicago hospital heading home

Baby Eirianna was only 13 ounces when she was delivered early via C-section.

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Ice & Easy: A Beginner's Guide to Ice Climbing in Switzerland

A novice climber, eager to pit his aging self against the Swiss Alps, learns to scale a frozen waterfall near Davos, Switzerland. Plus: Three gripping ice-climbing courses in the U.S.

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3 Emerging Top Designers on Their Inspirations, Icons and Indulgences

In a few short years, womenswear labels Rosetta Getty, Brock Collection and Monse have all won recognition for their of-the-moment collections. Here they share their favorite pleasures.

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Rocker Pat Benatar Sells Maui Hideaway

Outside the sleepy village of Hana, the home owned by Ms. Benatar and her guitarist husband Neil ‘Spyder’ Giraldo sold for $3.1 million.

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Calvin Klein Sells Miami Beach Home for $13.15 Million

Located on affluent North Bay Road, the fashion designer’s house includes a dock on Biscayne Bay.

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How Restaurants Keep Diners on Schedule

Restaurant servers and managers use subtle tactics, such as fast-tracking orders, to make sure tables turn over promptly and are ready for the next reservation

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Rich Little on Frank Sinatra's 'You and Me'

Upset by his divorce, a comedian turned to a song by his old friend.

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Will New Yorkers Stand For Japanese Steakhouse?

At New York’s newest steakhouse, customers can specify the weight of whatever cut of beef they order, but if they want to sit down and enjoy their steak, they may be out of luck.

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WATCH: Male models rescue teens from frozen Central Park pond

Ethan Turnbull and Bennett Jonas tell "GMA" how they pulled the teens to safety.

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Are Multivitamins Right for Your Body?

People tend to make two types of mistakes when it comes to nutrition.

One of those errors is overthinking the small stuff. You agonize over questions like “how many meals should I eat?” (Answer: it doesn’t really matter so long as you’re hitting your overall daily needs.)

No matter what marketing will sell you, taking megadoses of vitamins does not bulletproof your immunity.

But then people also under-think questions. They tend to assign broad, sweeping value judgments to foods and supplements. They want to know whether whatever it is they’re taking is “good” or “bad.” Just ask Google.

The problem is that, without knowing who you are and what you are trying to do, the question is meaningless. The only honest answer is, “It depends.” And as you already know, that response always feels like the worst answer in the world. It doesn’t help you get any closer to the answer you want.

That’s especially true for multivitamins. The overall data on them is conflicted. Read one article, and you find out they’re not going to make you live longer or prevent cancer. Or maybe you’ve heard that they cause cancer, but that suggestion is also false.

The mess led the National Institutes of Health to say that “it is not possible to recommend for or against” using them.

But there’s no need to throw your hands up in frustration. If you dig into the research, you’ll find that science has a clear picture of multivitamin’s usefulness for common fitness goals like losing fat or building muscle.  

In order to crack the multivitamin code, you just need to ask yourself two questions:

1. Why do I want to take a multivitamin?
2. What do I hope to achieve with it?

“Should I take a multivitamin?” is a question that only you can answer, but it doesn’t have to be a difficult decision. The guide below will help you gauge a multivitamin’s usefulness for your wants and needs, and help you know the options (if you choose to use a multivitamin) that are safe and effective.

Do You Need a Multivitamin? Start here. 

Here’s an ironic fact: Most people use multivitamins as a nutritional insurance policy. Those who take them often follow healthier, more mineral-rich diets. When you think about it, the approach makes sense — healthier people are more likely to engage in health-ish behaviors. Unfortunately, the reverse is also true: People who eat less nutrient-rich diets are less likely to take multivitamins.

At least those that are avoiding multivitamins aren’t falling for the belief that taking a multivitamin can help offset the flaws of a terrible, junk food diet. Because they won’t. But that doesn’t mean that those with less-than-stellar diets don’t need a multivitamin.

If you want to consider taking multivitamins, you should do a quick self-assessment. That’s because certain people run a higher risk of nutrient deficiencies even with a healthy diet.

For example, women tend to have a greater risk of iron deficiency, especially when pregnant. Vegans and vegetarians are more likely to be deficient in Vitamin B12. Research indicates that most just about all of us are lacking in magnesium, zinc, and–especially–vitamin D.

When it comes to figuring out exactly what you need, your best option is to start by having a basic blood panel. Otherwise, you’re just guessing. Once you are armed with your results (and know where you are deficient), you can move on to finding answers and knowing if multivitamins are the right decision for your goals and needs.

Will a Multivitamin Help You With Fat Loss?

Let’s start with the most common goal in the health and fitness industry: fat loss. Unfortunately, multivitamins do not improve fat loss. If they did, everyone would take them—and then go skipping off for seconds at the soft-serve ice-cream machine, knowing that their six-pack abs were protected by this miracle pill.

Achieving fat loss largely comes down to being in a caloric deficit. You have to burn more calories than you consume. In the most basic sense, that means you either eat fewer calories or increase exercise and activity.

If you go the low-calorie route during a fat loss plan, you might run a greater risk of nutrient deficiencies due to you eating less or enjoying a smaller variety of foods. Now, ideally, when you’re on any plan, you’ll be eating plenty of fruits and vegetables. But reality doesn’t always follow ideal situations, so if the above scenario describes you, it might be a good idea to take a multivitamin.

That said, a word of wisdom: feeling hungry all of the time and eating only chicken and broccoli is both boring and unnecessary. Which is why we recommend you listen to the under-heard, more balanced voices in nutrition—people like Dr. Yoni Freedhoff, Alan Aragon, John Berardi and Mike Roussell. They won’t focus on restriction. They’ll tell you to eat more of the good proteins (meat/chicken/eggs/fish/plant sources), fats (oils, nuts, dairy sources, avocados, seeds), and carbohydrates (fruits, vegetables, rice, potatoes, grains) that you enjoy. You’ll probably be amazed at how much more full you feel—and how much longer that satisfaction lasts—even as you consume fewer total calories.

You know what else happens when you go with this approach? You’re more likely to meet your micronutrient needs. Making a multivitamin less necessary, or not needed at all.  

The verdict: Multivitamins have no benefits for fat loss, but they could help if you’re eating less and not enough vegetables, fats, and proteins.

Multivitamins and Muscle Mass

There is no evidence to support the idea that a multivitamin helps you to gain muscle mass. When you gain muscle, it’s primarily the result of a proper strength training plan combined with a diet that supplies adequate protein and calories, and enough sleep so your body can rebuild and recover.

One supplement that has consistently demonstrated that ability to assist with muscle growth and repair is protein powder. (Creatine has a host of muscle-building benefits too, but that’s a different discussion.) But even then, there’s nothing magical about the powder; it’s the role of protein that makes the biggest difference, whether it’s a supplement, meat, chicken, fish, eggs, or plant-based sources.

The verdict: If your goal is to add mass, your first priority should be to eat enough high-quality food to help you build it. Any muscle-building benefits claimed by a multivitamin are as of yet unproven.

Multivitamins, Energy, and Cognitive Function

Interestingly enough, Northumbria University in the UK conducted two studies—one of 216 females aged 25-50 years old, the other of 198 males aged 30-55 years old—and found that in both groups a multivitamin improved cognitive function, lowered fatigue, and improved subjects’ ability to multitask. The participants who took a multivitamin did better compared to the placebo group.

These two studies, on their own, are not reason enough to conclude that a multivitamin is your fix for mental fog or will stop you from nodding off at your desk at 3 p.m. It’s worth noting that the studies didn’t discuss a host of variables that could have a significant impact on the results, such as sleep, nutrition, or exercise habits of their participants. However, both studies were randomized, placebo-controlled, and double-blind, which is a fancy way of saying that they deserve attention and more research.

The verdict: If you’re looking for a low-risk, potentially effective way to beat fatigue and increase your energy, multivitamins are a good option to try.   

Will Multivitamins Help Prevent Sickness?

The performance of your immune system depends on a variety of complex factors. One of those is your micronutrient levels, which help create a defense system for your body. Specifically, vitamins A, C and E work along with zinc to help the skin barrier function, while vitamins A, B6, B12, C, D and E work along with a host of other trace elements to support the immune cells.

Nutrient deficiencies suppress your immunity. So for that reason, a multivitamin could be helpful. But then again, so could a smoothie that loaded with the above vitamins (here’s an easy-to-make one that we like that supports immune function).

It’s important to note that while nutrient deficiencies can hamper your immune function, the reverse is not true. Taking megadoses of vitamins does not improve your immunity. So you can put down the Airborne and slowly back away.

While most multivitamins contain the Recommended Daily Allowance (RDA) for vitamins and minerals, RDA is what’s required strictly to achieve the bare minimum level of health. In essence, RDA gives you what you need to survive, not necessarily to thrive and live optimally. It’s tough to say whether your specific multivitamin contains the right doses needed to bring your levels to an optimal range.

Even if its label says it hits all the RDAs, some multivitamins aren’t so beneficial as advertised because they use less-than-optimal components. A common example of this would be vitamin D2, which is less biologically active in the body than vitamin D3, and therefore less effective at boosting vitamin D levels. Similarly, studies show that magnesium citrate has superior bioavailability when compared with other forms of magnesium, but those other forms often end up in people’s daily multis.

The verdict: Similar to fat loss, be honest about your diet. If you’re not eating enough of the foods that are high in nutrient content, then it might be worth your while to boost your defenses by taking a multivitamin. Or, the easiest way to measure your deficiencies (as we mentioned in the beginning), is to take a blood test. Then, you can decide if you want to supplement your needs with whole foods or a multivitamin.

Men’s Multivitamin vs. Women’s: Is there a difference?

A common theme you’ll see from popular brands is age- or gender-specific multivitamins. There’s something to this idea. Men and women do have different nutritional needs, and those needs do change as you age.

For example, women who are menstruating have a higher need for iron than men due to the blood lost during menstruation. After menopause, women no longer need that higher iron intake. At that point, their iron needs equal those of men. But menopause brings about another change, this one to a woman’s need for calcium. Estrogen plays a role in calcium reabsorption and bone turnover, so with the decreased estrogen production that stems from menopause, a woman’s need for calcium increases.

The verdict: The idea that your multivitamin formulation should change over time has some merit. You’ll just want to subject any claims on the label to the same type of scrutiny you’d give any other supplement. The same facts still apply: The vitamin won’t cure cancer or add years to your life. It may provide more of the nutrition you need. 

Buyer’s Guide: Not All Multivitamins are Created Equal

Because multivitamins are categorized as supplements and FDA regulation of supplements is extremely hands-off, the quality can vary and it’s easy to purchase a product that might be less effective.

You can’t take the claims on a multivitamin’s label at face value because they aren’t managed by a governing body that holds them to a standard. There are, however, certain seals of approval from non-government organizations that can tell you if the supplement has passed their tests for quality, potency, and contaminants.

These seals of approval show that the supplement was manufactured properly and actually contains the ingredients listed on the label. (Which is important when you consider that false labeling is rampant in the supplement space.) They also test for the presence of harmful contaminants. Here are two that offer you a reasonable assurance that what’s inside the bottle matches what’s on its label:

U.S. Pharmacopeia – USP tests a supplement for four P’s: Positive Identity, Potency, Purity, and Performance. Positive Identity means the vitamins and minerals on the label are actually present in the supplement. Potency means those micronutrients are present in the proper amounts listed on the label. Many supplements on the market will have too much, too little, or none of some of the listed ingredients. Purity means the supplement does not contain unwanted ingredients, which could include heavy metals, pesticides, and even banned substances or pharmaceuticals. Lastly, Performance means the supplement will actually break down and be absorbed by your body. After all, if a supplement doesn’t dissolve in your digestive system, it won’t be of a lot of benefit to you.

NSF – NSF is an international health and safety organization that monitors many different types of products including kitchen appliances, water filtration systems, and even plumbing fixtures. When it comes to supplements, the NSF “Certified for Sport” label is especially useful for athletes. Any product bearing that label has been tested for banned substances and verified as safe.

Ideally, the multivitamin you buy would have both of these seals on its label. If it does, and the dosages listed meet at least the RDAs, it shows that multivitamin is more likely to be higher in quality than average. But you also should check the vitamin manufacturer’s website. There you should find more information on the production and testing process the company uses to ensure quality. (And if you don’t, there’s a warning sign for you.)  

Another way to check a product’s quality is to visit Labdoor. Labdoor is unique in that they buy supplements directly from retail stores then test them in an FDA-registered lab. Those supplements are then ranked by category based on how well they perform. While Labdoor hasn’t tested every product on the market (and some other ratings — like taste — are more subjective), you can find a breakdown of every multivitamin they’ve tested to date.  

Are More Expensive Multivitamins Better?

While the saying, “you get what you pay for” is oftentimes true, that’s not always true with multivitamins. In fact, some of the less expensive options are quite good.

Full disclosure: Born Fitness does not have any financial agreements in place with any of these brands. We’re including them solely based on what we know about them through their reputation, reviews, and other available information.

Thorne Research is a well-respected company in supplement space. They’re known for having extremely high standards for purity and precision. Thorne offers a wide array of NSF Certified for Sport supplements, and has partnered with the Mayo Clinic to run randomized, double-blind, placebo-controlled clinical studies investigating the effects of a variety of nutritional supplements. When it comes to multivitamins, all of Thorne’s offerings contain adequate amounts of the necessary micronutrients, including both vitamin D and K. They also offer several options tailored to those who have specific needs. For example, some of their formulations have copper, iron, or iodine removed for individuals who are sensitive to those nutrients. Thorne multivitamins range from $26.99 for 60 capsules to $44.85 for 180 capsules.

Garden Of Life also provides high-quality multivitamins, according to their test performance on Labdoor. Three of the top five ranked supplements on Labdoor are from Garden of Life. The brand’s multivitamins are USP certified. Garden of Life’s products cover a wide range of needs including specific offerings for men, women, and prenatal. Garden of Life multivitamins range from $34.54 for 120 capsules to $60.52 for 240 capsules.

Nature’s Way is a brand you’ve likely seen in your grocery store. Their Alive Max Daily ranks among the top 5 multivitamins on Labdoor. While you don’t see it on the bottle, they are an NSF certified company. The Alive Max Daily multivitamins cost $22.49 for 180 tablets. One thing to note is that The Alive Max Daily multivitamin contains large doses—ones that far exceed the RDA—of every nutrient it contains. You can take less than the recommended three-tablet dose if that is a concern.

Costco’s Kirkland Signature. If you’re on a tight budget, you’ll be thrilled to hear that Costco’s multivitamin performs really well in tests. The Kirkland Daily Multi is USP certified and ranks in the top 50 multivitamins on Labdoor. There’s nothing fancy about Costco’s multi—especially not the label—but it provides all the essential nutrients in an easily digestible form, and is extremely cost effective at $14.49 for 500 tablets.

To Take Multivitamins or Not to Take Multivitamins…

If you do decide to take a multivitamin, first be honest with yourself about your expectations. Research does not support the notion that any large-scale physical changes will result from a multivitamin alone.

From there, assess your needs. Bloodwork is the most thorough option. Age- or gender-specific vitamin formulations may be helpful.

For any multivitamin you consider, do your homework. Check the label. Look for seals from USP and NSF. Visit the manufacturer’s website, and see how the product scored on Labdoor.

Of course, you should also consult with your physician.

Whether or not you take a multivitamin, you still need to eat high-quality foods, exercise appropriately, and manage your sleep and stress. These are truly the low-hanging fruit when it comes to disease prevention and living a vibrant, healthy life.

Follow those rules, and you may find that you don’t need a multivitamin at all.

The post Are Multivitamins Right for Your Body? appeared first on Born Fitness.

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Work has stopped temporarily at the government lab handling viruses like Ebola because air hoses used in safety suits were not tested for breathing safety.

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Hundreds of DC Zika virus tests to be re-examined after 'technical issues'

Two pregnant women were found to test positive for suspected Zika after retest.

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Woman attempts to conquer her lifelong fear of heights live on 'GMA'

An Atlanta woman faced her acrophobia "GMA."

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Scheme Tied to UnitedHealth Overbilled Medicare for Years, Suit Says

The Justice Department moved Thursday to join a whistle-blower suit in California that claims the insurer improperly collected vast sums by claiming people under its care were sicker than they were.

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Houseplants That Stand in for Art

Indoor greenery can make rooms appear bigger, function like art work, contribute character without adding clutter. Here, houseplant design strategies you’ll want to cultivate

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Jeweled Hair Accessories You Can Wear Without a Title

You needn’t be royalty—or an undiscriminating tween—to wear something sparkly in your hair. Upgrade from drugstore barrettes to these premium pieces from jewelry makers.

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A Country Club Belt for the City Set

The preppy D-ring belt has evolved into a more versatile, refined find that’s not just for the weekend.

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Congress Goes Home, and Constituents Fired-Up Over Health Care Are Waiting

As lawmakers leave for a weeklong recess, a flood of new activist groups has traditional organizations scrambling to catch up.

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Hunched Over a Microscope, He Sketched the Secrets of How the Brain Works

The illustrations of Santiago Ramón y Cajal, the father of modern neuroscience, are featured in the new book “The Beautiful Mind.”

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Warren Buffett Lists Longtime Laguna Beach Home for $11 Million

The billionaire investor said he used the California home, purchased in 1971 for $150,000, as a family retreat.

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Ties: Trespassing in Christina’s World

My dad’s philosophy was that you don’t need money or plans, only a willingness to be present in the moment and to go where inspiration takes you.

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Well: Are Fat Cells Forever?

The number of fat cells in a person’s body seems to be able to change in only one direction: up.

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The Only Man in New Orleans Being Forced to Eat

The Pelicans wanted star Anthony Davis to gain weight. He did it by overcoming his fear of seafood.

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FBI Interviews Top U.S. Gymnasts in Intensifying Sexual-Abuse Investigation

Members of the U.S. Olympic gymnastics team have been questioned about former team doctor Larry Nassar after the initial allegations languished for at least 10 months.

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Public Health: Republican Health Proposal Would Redirect Money From Poor to Rich

The outline of the plan points to a simpler system that would give every American a flat tax credit varying by age, but not by income.

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Mother of 4 survives 2 postpartum heart attacks to get heart transplant

Kristen Patton's doctors believe her pregnancy may have affected her heart.

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House G.O.P. Leaders Outline Plan to Replace Obama Health Care Act

The Republican plan includes tax credits to help people buy insurance and new incentives for consumers to establish savings accounts to pay medical expenses.

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When Children Beat Adults at Seeing the World

Adults see more of the world than children do, right? Not always. Alison Gopnik on new experiments showing children of 4 and 5 paying more attention than adults.

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An Otherworldly Helicopter Safari in Kenya

Adventurous women have long been winging it in Kenya. Following their lead, a first-time visitor takes her own joy ride, a helicopter tour of the country’s most rugged and remote region

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Are Single-Vineyard Wines More Singular?

Oenophiles love a good debate, and a popular subject these days pits single-vineyard wines against blends. Is one better than the other? Lettie Teague weighs in.

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Warning: The '60s Are Breaking Out Again

As Carnegie Hall announces a new series, Joe Queenan raises a health warning: The ’60s are breaking out again.

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Forget About Dabbing---Everyone Is Doing the 'Salt Bae'

Videos of a passionate Turkish butcher salting a steak with his signature ‘cobra’ move have spawned thousands of copycats—and made him an international food celebrity; ‘bounce it off the elbow!’

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2017 Ford F-350: The Country Boy's Rolls-Royce

Ford’s Super Duty pickup truck can just about do it all. And for some buyers, the purchase qualifies for a very generous tax credit.

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I Hated Spinning. Then I Spun

Thanks to SoulCycle and other spinning franchises, riding a stationary bike indoors has become an out-of-this-world art form. Spinning skeptic Jason Gay took seven classes in seven days. Here’s the tale of his conversion.

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Grandma on bed rest delights social media with her stunning paintings

“I’ve been busy,” she proudly told ABC News.

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Flu-related doctor visits cut by 48% thanks to vaccine, study finds

This year's formulation of the flu vaccine appears to provide key protection.

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Cluster of rat-related disease discovered in Bronx section of New York, 1 dead

At least three people have been infected, with one death reported.

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WATCH: Mom gets new heart after surviving 2 heart attacks just after giving birth

Kristen Patton developed a rare heart condition likely related to her pregnancy.

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WATCH: Is vitamin D the cure for the common cold?

Dr. Richard Besser shares the latest on reports that vitamin D supplements can help you ward off a cold.

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WATCH: Infection linked to rat urine kills 1 person in NYC, sickens 2

The city's Health Department identified three cases of leptospirosis in a one-block area of the Bronx.

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WATCH: How the health of your heart is linked to certain types of body fat

ABC News' Dr. Richard Besser discusses how particular types of fat in certain areas of the body may be more damaging to your health than others.

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WATCH: How to make a beautiful Valentine's day flower bouquet

ABC News' Maggie Rulli learns tips on arrangement aesthetics and keeping flowers healthy longer.

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WATCH: Derek and Hannah Jeter reveal baby's sex

ABC News' Lara Spencer reports the buzziest stories of the day in "GMA" Pop News.

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WATCH: Dogs deliver Valentine's Day treats

Service dogs in training will deliver nearly 650 Valentine's Day gift boxes throughout the Indianapolis area.

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WATCH: Cardiologists create hilarious heart-healthy memes to celebrate Valentine's Day

Doctors at St. Luke's Hospital in Kansas City, Missouri, used hilarious heart-healthy memes to celebrate the romantic day.

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WATCH: 11-year-old motivational speaker who went viral appears live on 'GMA'

Nyeeam Hudson started giving motivational speeches and promoting positivity when he was only 8 years old.

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WATCH: A co-ed basketball team forfeits the season rather than cut the girls

The elementary school basketball team unanimously voted to forfeit the season rather than cut its female players.

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WATCH: The latest on the flu spike in the US

Dr. Richard Besser brings the latest details on the flu epidemic in the U.S.

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WATCH: Parents speak out for 1st time after son's water park death

Scott and Michele Schwab tell ABC News what happened the day their 10-year-old son Caleb died after going on a slide at a Kansas water park.

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Flu-related doctor visits cut by 48% thanks to vaccine, study finds

This year's formulation of the flu vaccine appears to provide key protection.

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WATCH: Mom gets new heart after surviving 2 heart attacks just after giving birth

Kristen Patton developed a rare heart condition likely related to her pregnancy.

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Congressional Memo: G.O.P.’s Grand Visions for Congress Now Look Like a Mirage

Congressional Republicans eagerly anticipated securing their conservative agenda, but they have yet to deliver on any of the sweeping legislation they promised.

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Ex-Bear Stearns Executive Lists Townhouse for $59.5 Million

In New York’s Greenwich Village, the property is more than twice the width of most Manhattan homes, and comes with a music room and a green house.

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Japan's Traditional 'Minka' Homes Gain a New Following

More buyers are rejecting mass market, concrete boxes in favor of moving and rebuilding ‘minka’—handcrafted homes often left abandoned in remote areas.

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Running With Sherman: Finding My Donkey’s Pack

Another donkey may be the key to helping an abused one learn to trust again.

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Meg Ryan Lists Soho Loft for $10.9 Million

The actress purchased the apartment from ‘The Simpsons’ actor Hank Azaria in 2013, then extensively renovated it.

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A Building Boom in Honolulu's Kakaako District

Luxury high rises have swept the area, with condos and townhomes touting asking prices upwards of $20 million.

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Diagnosis: Why Was This 3-Year-Old So Irritable, and What Was Wrong With Her Eye?

A mother’s good-night kiss has unexpected consequences.

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A Downside of Gluten Free

People eating a gluten-free diet had higher blood levels of arsenic and mercury.

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Living With Cancer: In Maintenance Mode, Living in the Moment

I often feel relief at not being burdened by hope of a cure — like Sisyphus admiring the view from the mountain after someone stopped the boulder.

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Harvard and M.I.T. Scientists Win Gene-Editing Patent Fight

The ruling gives the Broad Institute the potentially lucrative rights, a blow to the University of California, often said to be the birthplace of the technique.

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NBA Players Declare Independence (In Marketing, Anyway)

The new collective-bargaining agreement gives players more freedom over how they market and profit from their own collective images

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Proposed Rule Could Cut Baseball Games by 14 Whole Seconds

MLB is considering eliminating the four obligatory soft tosses on intentional walks to save (not that much) time.

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Ernie Els Joins Trump Foursome, Hears About It From Pals

The South African joined Trump and Japanese Prime Minister Shinzo Abe for a round of golf on Saturday, and caught some needling on social media and from his buddies

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Public Health: Now You Can Do Your Taxes Without Filling Out the Insurance Question

Although the Obamacare individual mandate has not gone away, a change in policy at the I.R.S. may shift taxpayers’ perception about how urgent it is.

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Long-Term Opioid Use Could Depend on the Doctor Who First Prescribed It

A study of the use of opioid painkillers found that patients who had encountered a “high-intensity” prescribing doctor in the emergency room were more likely to become long-term users.

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Global Health: A Contentious List of Finalists for Global Aid Fund Group’s Director

The backgrounds of finalists to lead the Global Fund to Fight AIDS, Tuberculosis and Malaria are likely to draw scrutiny from the United States, its largest donor.

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White House Proposes New Rules to Steady Insurance Markets Under Health Law

As the Trump administration works to repeal the Affordable Care Act, it is moving to prevent a collapse of the public marketplaces in 2018.

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The Last Original Frank Lloyd Wright Owners

Even though the 1950s are remembered as the era of cookie-cutter conformity, some young couples were bold enough to have the world’s most famous architect design houses specifically for them. Now just five of these homes remain in original hands.

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Blood Pressure? 120 May Be a Good Target

Lowering blood pressure to 120 — instead of the current guideline of 140 — could prevent more than 100,000 deaths a year in the United States alone, researchers report.

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A Theater-Lover's Quest to Perform 'Rose of the Danube'

After Robert Rempe fell in love with a little-known operetta at age 21, he’s made it a mission to find the 1930s script and a troop to put it up. He associates the carefree story with a happy time in his youth.

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No, Really, That's a Travel Agency

Austin’s Departure Lounge books your trips while doubling as a wine and coffee bar. It’s one of a new breed of vacation planners, Scott McCartney writes.

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After Years of War, Syrians Are Big Fans of the Board Game Risk

The 1957 Hasbro war simulation, in which multiple factions vie for territory, strikes a chord with Syrians inside and outside the country, who gather late into the night to play; ‘everyone wants to be green.’

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Nostalgic for '90s Soccer Style? Men's Fashion Is, Too

As men’s fashion labels like Vetements and Off-White join forces with the soccer brands that helped define the ‘90s, our menswear editor relives a childhood obsession.

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Mammogram Results Can Be Misleading

A false positive mammogram has a dangerous downside: It may reduce the likelihood that a woman returns for later screenings

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Ski Homes With Scenic Views

Three homes on the market in Ketchum, Idaho; Tahoe City, Calif.; and Aspen, Colo.

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Phys Ed: Why Exercise Is Good for the Heart

Even a single workout may start to change how the heart’s cells work, a study of mice on treadmills found.

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Disability: Disabled, Shunned and Silenced in Trump’s America

The removal of the White House web page on disabilities sent a chilling message to me and others like me.

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Rare Rat-Related Disease Kills a Bronx Victim, the City Says

Three people in the Grand Concourse area were infected with leptospirosis, making it the first reported cluster of the disease in New York, health officials said.

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Humana Plans to Pull Out of Obamacare’s Insurance Exchanges

President Trump seized on the company’s decision as support for his call to repeal and replace the Affordable Care Act.

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NBA's Eastern Conference Is Swiftly Upended

Cleveland loses All-Star Kevin Love for six weeks while Toronto acquires power forward Serge Ibaka from Orlando

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Soccer's Most Decorated Student

Xabi Alonso’s education in the sport is unparalleled, having cycled through each of the planet’s greatest managers throughout his career

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Scallions Save the Day: Winter-Beating Recipes

For sale in every supermarket and simpatico with any style of cooking, the game green onion brings its gutsy flavor to an endless parade of recipes—including these, for scallion mashed potatoes, scallion sesame pancakes and green gazpacho.

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A Classic-to-Quirky Cocktail Tour of Milan

Evening drinks in Milan, Italy’s sleekest city, are more main event than prelude. A guide to four bars where the aperitivo includes stellar snacks, ambiance and a few surprises (Harvey Wallbanger, anyone?)

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Third Time's the Charm? Plaza Hotel Condo Asks $39.5 Million

Jürgen Friedrich, the founder of the European operations of fashion retailer Esprit Holdings, last tried to sell the Manhattan spread for $38 million in 2009.

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Speaking Volumes: The Sleeve You Need

This season, make a strong statement with dramatic silhouettes that are exaggerated yet elegant.

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Your Blueprint for Career Advancement Needs Updating

How to take a more regular, active role in making your professional life as good as it can be.

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A Classic Chevy Impala for the Modern World

A 1963 Chevrolet with a new Corvette engine and the nickname Mr. Lucki starts conversations with state troopers.

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Event Planner David Monn on Regina Belle

“Dream in Color,” a Regina Belle ballad, inspires David Monn, a high-concept event planner, to free his imagination.

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Human Gene Editing Receives Science Panel’s Support

Pressed by controversial, advancing technology, an influential committee laid out the conditions under which human embryos might be engineered with heritable traits.

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John McEnroe: From Homes in Queens to a Central Park Duplex

The former tennis star’s parents kept him advancing: at home, in school and in sports; an on-court temperament shaped by playing soccer

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Scalp Cooling Helps Prevent Hair Loss in Chemo

In two new studies, early-stage breast cancer patients who had scalp-cooling treatments were significantly more likely to keep their hair.

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Got Almond Milk? Dairy Farms Protest Milk Label on Nondairy Drinks

Some members of Congress say milk comes only from cows, and almond, soy and coconut milks should not be allowed to call themselves milk.

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Human Gene Editing Receives Science Panel’s Support

Pressed by controversial, advancing technology, an influential committee laid out the conditions under which human embryos might be engineered with heritable traits.

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Financier Pays About $40 Million for Quail-Hunting Plantation

Witt Stephens, Jr., whose father founded the Arkansas investment house Stephens Inc., nabs a South Georgia property in the heart of the ‘quail belt.’

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Meditation for Real Life: How to Be Mindful While Eating Chocolate

Take a moment to savor your Valentine’s Day treat.

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The Chef Feeding the World's Impoverished, With Gourmet Food

For the 2016 Olympic Games, chef David Hertz co-founded a nonprofit in Rio de Janeiro to help feed those in need. Now his mission goes global.

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How Do Saudis Celebrate Valentine's Day? Very Carefully

On February 14, it’s best to keep the red roses and helium balloons on the down low; strict laws and religious police keep a tight lid on romance

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Feature: Will Obamacare Really Go Under the Knife?

Republicans spent almost seven years waging a battle to repeal the Affordable Care Act. Finally, they are set up for victory — or a new kind of disappointment.

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Rise of the (Weight) Machines: Why Exercise Equipment is Not As Bad You’ve Been Told

The weight room is filled with bastardized equipment — but it’s time for the shunned machines and exercises to make a comeback. Like an Exacto knife tossed in the garbage because it couldn’t cut down a tree as well as a chainsaw, weight machines like the leg press and pec dec have been hammered by the media for their inability to do things they were never designed to do in the first place.

“They’re not as good as deadlifts or presses,” the articles say. But those stories fail to consider the question: Good at what?

Exercise machines excel at much of the precision work that barbells and dumbbells can miss.

Look, no great strength coach will argue the fact that the big, compound, multi-joint lifts are the foundation of any complete strength-building program. Deadlifts, squats and military presses are the undisputed kings of working a wide array of musculature at once, improving kinesthetic awareness, and burning calories like a blowtorch.

But the rest of the equipment you’ll find at the gym serve a different purpose. Weight machines excel at much of the precision work that barbells and dumbbells can miss. And if you avoid all of them, there’s a good chance you’re ignoring equipment that could help you see the results you want.  

Why “Stay Away From All Weight Machines” is Bad Advice

“I must admit I used to be the snobby ‘free weights are king and you’re an idiot if you use machines’ guy back in the day,” says Tony Gentilcore, C.S.C.S. owner of CORE, a small-group training facility in Boston. “However I’d be remiss not to offer plenty of anecdotal evidence of pretty freaky athletes who use machines on a daily basis in their training. And on the aesthetic side of things, every elite bodybuilder in history has utilized machines as part of his or her training.”

You don’t have to go only on anecdotal evidence, though. A review in the Strength and Conditioning Journal concluded that, when added to a comprehensive strength program that includes multi-joint lifts, isolation exercises such as those performed with weight machines can increase strength and improve sports performance beyond what could be achieved through compound movements alone.

Why might isolating a muscle be helpful? First of all, it teaches lifters how to properly activate and “feel” a muscle—a skill that’s essential to getting the most out of exercise, whether you’re performing other single-joint, machine-based movements or compound, free-weight lifts, explains Nick Clayton, M.S., C.S.C.S, C.P.T., personal training program manager for the National Strength and Conditioning Association.

Another great use is for overcoming (or just trying to prevent) injuries. “You can work around injuries with machines because they can isolate some muscle groups more completely than can free weights,” says Michael Israetel, Ph.D., assistant professor of instruction in kinesiology at Temple University in Philadelphia.

For example, if you have a shoulder injury, pullups might be out of the question. But machine rows and bicep curls? You can probably still do those. The same thinking applies when you want to strengthen specific trouble spots like the glutes. When your glutes are weaker than your quads—a common issue—it can contribute to IT band and other knee issues.

Weight machines can also help you put on serious size. “When it comes to mechanical tension—one of the main triggers of muscular growth—it can be argued that machines are superior,” Gentilcore says.

Again the reason is isolation. Only the muscle you want to build is going to handle, and thereby adapt to, the load. And since you no longer have to be concerned with stability, you are able to lift more weight, creating more tension and contributing to an increase in size. In one Journal of Strength and Conditioning Research study of trained males, lifters’ 1RMs (the most weight they could possibly move for one rep) were significantly heavier when using machines as opposed to free weights.

Being able to isolate a muscle is especially helpful when you are trying to work that muscle to failure. For example, if you were performing squats, your back might cry “uncle” before your glutes are ready to call it quits. By doing isolation work on your glutes before or after you head to the squat rack, you can make sure you leave the gym with your glutes completely tapped.

Clayton adds that machines are great when you want to do drop sets (or “strip sets” as Arnold calls them), which require you to perform reps until failure, rest, go down in weight, and work until failure again, repeating that pattern for multiple sets. Drop sets are awesome for promoting strength and muscle gains but can easily result in poor form when performed with free weights.

Interested in bringing machine work into your lifting routine, but not sure where to start? Here’s your guide to getting the most from your gym’s most-underused weight machines.

The Exercise Machine: Leg Extension

What it’s good for: Isolating the quadriceps, the four big muscles on the front side of your thighs.

Who should use it: Bodybuilders trying to put size on their upper legs, or for accessory work after your “big” lifts (like squats and deadlifts).

Form pointers: Before you start, adjust the machine so that your knees are in line with the machine’s axis. Perform extensions in one of two ways: 1) using a light weight while moving at a slow speed, or 2) using a heavy weight at a fast speed. Research from the University of Illinois shows that knee injuries on this machine are more apt to occur when you perform this move at medium speeds with moderate weights. If you do all of that and still feel the exercise in your knee joint, not just the musculature surrounding it, then stop, advises Minnesota-based exercise physiologist Mike T. Nelson, Ph.D., C.S.C.S.

Work it into your workout: Perform sets of leg extensions following your squat set to work the quads to their full potential, Clayton suggests.

The Exercise Machine: Leg Press

What it’s good for: Training your legs without recruiting your back or requiring a lot of stability.

Who should use it: Bodybuilders or anyone trying to work their legs at a high volume, Israetel says. The move also can be beneficial for anyone with back or knee injuries who have trouble with squats.

Form pointers: Use a variety of widths and foot stances (narrow, wide, staggered) to mix up the muscles recruited, Gentilcore recommends.

Work it into your workout: “For most people, doing leg presses after squats is the best idea so that you can still benefit from heavy squats and get enough volume,” Israetel says.

The Exercise Machine: Leg Curl

What it’s good for: Working a section of the hamstrings that is not heavily recruited in free-weight exercises like squats and deadlifts.

Who should use it: Lifters who want to build strength or size in the hamstrings, or athletes out to improve their explosive lower-body power.

Form pointers: The focus should be on moving quickly through the concentric phase (where you “squeeze” or contract the muscle) and slowly through the eccentric or lengthening phase, says San Diego-based exercise physiologist Pete McCall, M.S., C.S.C.S. “It’s tough, but effective.”

Work it into your workout: “Do Romanian deadlifts then hop right to the leg curl to work the hamstrings to fatigue and promote growth and definition,” McCall says.

The Exercise Machine: Calf Raise

What it’s good for: Working your calves with more weight than you can with free weights. While grip strength tends to limit the load you can use with free-weight calf raises, that doesn’t factor in here.

Who should use it: Everyone, since most people likely aren’t doing anything to hit the calves. The exercise is also useful for combatting plantar fasciitis.

Form pointers: Do not bounce. Make sure to lower the weight under control.

Work it into your workout: Perform both seated and standing variations to fully work both the gastrocnemius and soleus, the two muscles that make up the calves.

The Exercise Machine: Cable Chest Press

What it’s good for: Increasing strength near the top of the movement, where the tension is lower when you use free weights, according to Nelson.

Who should use it: Anyone who wants to strengthen their chest through a full range of motion—a valuable trait for anyone whose sport requires pushing, such as blocking in football.

Form pointers: To really tap out your chest, perform this move seated. In the standing variation of this exercise, the limiting factor is the muscles of the torso, not the chest, according to research out of the Institute of Human Performance.

Work it into your workout: Perform it in tandem with free weight bench presses for maximal benefits. You can schedule both lifts on the same or different days.

The Exercise Machine: Pec Dec

What it’s good for: One of the main actions of the pecs is humeral adduction, or bringing the upper arm in toward the chest. That’s a movement pattern that’s minimally involved in bench presses, especially barbell ones, Gentilcore says.  

Who should use it: “Anyone who wants to cut diamonds with their pecs,” Gentilcore says.

Form pointers: Perform a hard squeeze with your chest at the end of each rep for maximal contraction.

Work it into your workout: “A sneaky trick is to superset these with bench press,” Gentilcore says. “So, perform a heavy-ish set of three to five reps of the bench press then follow with a set of 10 to 15 pec dec flies.”

The Exercise Machine: Tricep Rope Pressdown

What it’s good for: “I like these because I’m able to really squeeze the triceps at the bottom of each rep and feel the muscle fire,” Gentilcore says.

Who should use it: “Everyone, because they’re (the machine) the shit,” he says.

Form pointers: Start the exercise at the top with a slight isometric contraction, perform the movement at a controlled pace, and then squeeze as hard as you can at the bottom, he says. As you return to the top, hold the contraction, making sure not to relax the triceps.

Work it into your workout: Perform these at the end of an upper-body day for a nice triceps pump.

The Exercise Machine: Assisted Pullup

What it’s good for: Working the back, shoulders, and biceps through a compound movement (the pullup) when you can’t perform the prescribed number of reps with your full body weight.

Who should use it: People trying to build up to their first full pullup, or those wanting to perform a higher volume through increased reps, Israetel says.

Form pointers: Make sure that your torso forms a straight line. Your knees or feet (depending on equipment model) should not be in front of your hands.

Work it into your workout: Integrate into an upper body or pulling day to work up to the unassisted variation.

The Exercise Machine: Seated Cable Row

What it’s good for: Developing the lats (and improving shoulder function) without placing as much stress on the spine as in bent-over rows with free weights, Gentilcore says. You can also move heavier loads through this seated variation to really up strength and size gains.

Who should use it: “This is one of my favorite back exercises bar none—free weights or not,” he says. “Everyone should use it.”

Form pointers: “The key here is to use a full range of motion,” Gentilcore says. “Many trainees make the mistake of retracting or squeezing their shoulder blades together on these on the concentric action, which is fine, but on the eccentric straightening out the arms, they keep the shoulder blades ‘glued’ together. I don’t like this for many reasons, but the main one is that it can lead to faulty scapular mechanics. I like to cue people to think about the shoulder blades moving around the rib cage during rowing movements. To that end, with the seated cable row, you can really emphasize a nice stretch at the end of each repetition which is a great mechanism of muscle growth.”

Work it into your workout: “Use as an accessory movement on deadlift day to really fry the upper back,” he says.

The Exercise Machine: Seated Ab Crunch

What it’s good for: It can hit your rectus abdominis (a.k.a the “six pack” muscle) with heavy resistance like few bodyweight movements can, Israetel says.

Who should use it: Anyone with a healthy lower back who’s looking to develop a chiseled core.

Form pointers: “Use heavy weights for six to 12 reps per set with a full range of motion,” Israetel says. “Don’t do super-high reps here.”

Work it into your workout: “Alternate it every couple of mesocycles [anywhere from a few weeks to months] with other moves that you already do for abs,” he says.

The Exercise Machine: Pallof Press

What it’s good for: Improving stability throughout the entire core.  

Who should use it: Anyone who wants a stronger core, or is bored of planks and looking for variety.

Form pointers: “Use a narrow base of support with your feet under your hips, no wider,” says John Pallof, the Boston-based physical therapist credited with inventing the exercise. “You want your muscles stabilizing, not your base of support.” He adds that your hands should be held at about chest height. Set the resistance cable so that it forms as straight of a line as possible with your hands.

“Be sure to straighten your arms fully and pause for two to three seconds at end of each rep,” Gentilcore adds.

Work it into your workout: Perform at the beginning of your workout as part of an extended warm up to help “prime” the nervous system. “Plus, performing these in a less fatigued state makes them more effective for some people, particularly those coming off injury who need to focus on more quality reps,” Gentilcore says.

If you are using the move as part of your rehab process, Pallof advises that you use only light to moderate resistance because the core muscles that this move targets are “low-threshold muscles,” meaning a little bit of work stimulates them but with too much your body will compensate by drawing in other, bigger muscles.

The post Rise of the (Weight) Machines: Why Exercise Equipment is Not As Bad You’ve Been Told appeared first on Born Fitness.

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