food supplements for the body

i'm firming my muscle and i need a certain amount of low gi carbs, protien and small amount of healthy fats. you never know if you are eating the right amount of each of each nutrients from food alone, so i take supplements to make sure my body is getting the right amount of nutrients i need. with regards to safety, yah it's safe along as you maid your extensive research with products or brand that you gonna use..