The three supplements which i don’t go without

Good nutrition is an absolute priority of mine and I do believe we can get everything which we need from the food we eat, however there are some certain nutrients we’d be better off supplementing with as it’s very difficult to get enough of them through our diets alone. 

Vitamin D

This is a must!

Vitamin D has many roles in the body:

• Immune system support 

• Bone health as it supports calcium absorption therefore reducing risk of bone loss and fracture risk. Supplementation becomes even more important as women reach the menopause due to the increased risk of osteoporosis.

• Vitamin D deficiency is associated with development of cardiovascular disease, cancer, irritable bowel disease (IBD)

• Reduces depressive disorders

• Potentially improves strength 

• Potentially improves fat loss

• Can reduce PMS symptoms 

Vitamin D Is produced in your skin in response to sunlight. Vitamin D can be obtained in your diet from foods such as eggs, salmon and mushrooms, but the amount you can get is very small so it’s advised to take a supplement especially in the winter months. If you have dark skin e.g. you have an African background you may not make enough vitamin D from sunlight so a higher dose supplement is needed. 

Low levels of vitamin D are a well recognised cause of muscle weakness, lack of energy and general lack of well being.

What to take and when:

Vitamin D3 not D2. 

Take with food containing fat for optimal absorption. 

Ideally get your bloods tested but for health purposes go between 400 - 4000IU’s

Combination therapy:

Vitamin D3 and vitamin K2 both work together to support cardiovascular and bone health. Some new research indicates they may work to a greater degree when combined rather than supplementing with vitamin D alone.

You can easily get vitamin K2 from your diet in foods such as egg yolks, dairy (hard cheeses), pork , chicken & sauerkraut. Foods containing vitamin K1 are leafy greens such as kale and spinach.

A small % of K1 can be converted into K2 once ingested.

Magnesium is also important and is needed to activate vitamin D . You can get plenty of magnesium through your diet, it is found in foods such as dark chocolate, nuts, whole grains, beans and spinach.

Fish oils - Omega 3 fatty acids

There are three types of omega 3 fatty acids: ALA, EPA and DHA. All of which play very important roles within our body including your heart health and joint health, they also play a role in releasing serotonin and dopamine to make you feel good.

The benefits:

• Anti inflammatory  

• Support cardiovascular system 

• Improvements in anxiety and depression 

• Anabolic resistance in the elderly 

• Brain health 

• Fertility 

• May support fat loss 

• Bone health 

• Can reduce PMS symptoms

Fatty fish is the best source of omega 3, so plenty of salmon, sardines and mackerel.

Omega 3 is also found in foods such as chia seeds, walnuts, eggs, flaxseeds.

For health purposes I recommend a minimum of 1000mg of fish oil per day! So if you’re not getting enough though your diet alone then take a supplement. 

I consume fatty fish at least twice per week along with taking a supplement of 1000mg daily. 

(If you’re vegan or vegetarian then fish oil supplementation is highly advised.)

CreAtine

Creatine is a naturally occurring compound stored primarily in muscle but also in our brain and other tissues. We can get it from certain foods such as red meat, but you’d have to eat over 1kg of beef to get 5g of Creatine! 

It is one of the most studied supplements out there! Supplementing with creatine increases our ability to produce energy. This isn’t just energy for exercise but energy for everything that goes on with our body including our brains. 

Creatine can help with:

• Sleep deprivation 

• Improved muscle strength/power/endurance 

• Improved Cognitive function/brain health 

• Supports increases in muscle mass 

• Improved recovery from training & glycogen storage 

When taking creatine look for ‘100% creatine monohydrate’ containing no other ingredients. 

How much and when: 

Loading - 0.3g/kg/day (4 equal doses)

E.g. 0.3 x 80 = 24g \ 4 = 6g of 4 equal doses daily 

Maintenance - 0.03/kg/day - e.g. 0.03 x 80kg = 2.4g 

It doesn't really matter when you take it but having it with a shake or a meal would help with insulin substantially increasing creatine storage.