The Two 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. 

Only blood test results can determine the exact amount needed for an individual. However, for general health, a dosage of 400 to 4,000IU per day is typically recommended.

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.

Creatine

Creatine is a naturally occurring compound stored primarily in our muscles, but also in our brain and other tissues. We can make creatine ourselves, and we can also get it from foods such as meat and fish.

It is one of the most extensively studied sports supplements, with strong evidence supporting its role in increasing our ability to produce energy during high-intensity exercise. Creatine may also have benefits beyond exercise, including supporting energy metabolism in the brain.

Creatine can help with:

• Improved muscle strength and power

• Improved exercise performance and training capacity

• Supporting increases in muscle mass when combined with resistance training

• Supporting recovery from training

• Supporting muscle glycogen storage

• Supporting bone health, particularly when combined with resistance training

• Potential benefits for cognitive function and brain health

• Potentially helping to maintain cognitive performance during sleep deprivation

The evidence is strongest for creatine’s effects on muscle strength, power and performance. Research into cognitive function, brain health and bone health is promising, but these areas are still developing.

Vegetarians & vegans

Creatine is found mainly in animal foods such as meat and fish. Although our bodies can make creatine, people following vegetarian or vegan diets generally consume less dietary creatine and may have lower muscle creatine stores.

For this reason, creatine supplementation may be particularly beneficial for people following vegetarian or vegan diets.

Which creatine should you choose?

Look for 100% creatine monohydrate with no unnecessary added ingredients.

Creatine monohydrate is the most extensively researched form of creatine and is the form I recommend.

How much should you take?

Simple option:
3–5 g per day, every day.

Optional loading phase:
20 g per day, split into 4 × 5 g doses, for 5–7 days, followed by 3–5 g per day.

Loading isn’t necessary. Taking 3–5 g per day will eventually saturate your muscle creatine stores — it just takes a little longer.

When should you take it?

Timing isn’t particularly important. Consistency is what matters most, so choose a time that is easy for you to remember.

Taking creatine alongside a meal or a carbohydrate/protein-containing shake may modestly enhance creatine uptake, but there is no need to take it immediately before or after training.

The key takeaway: 3–5 g of creatine monohydrate every day is a simple, well-researched and effective approach for most people.