Simplyfying Supplements

From Coach Lizzie

The global supplements market size was estimated at USD 177.50 billion in 2023! So we know lots of people are buying and taking supplements, yet we still have a very unhealthy and obese population!

So are they actually worth taking? Do they help with our health and fitness goals? And if so which ones?

The first thing I think its important to point out for anyone looking to lose weight, build muscle or improve their health is that you can’t achieve any of these things from simply taking supplements everyday! I hate to break it to you but hard work in the gym and some lifestyle changes are where and how the magic happens….not just popping some pills!

Think of your nutrition, training and daily habits as the cake with supplements being the cherry on top when it come to your health and fitness. They will have a positive impact but a relatively small one in comparison to these other areas. It is however probably the easiest thing to add in to your life which is probably why the market is so huge!

The second thing to remember is that in nearly all situations and where possible, its best to get what your body needs from real food as this will give you the most bio available version of whatever it is you are taking! Having said that modern living doesn’t always make this possible or easy and taking a supplement to make up or supplement what you are lacking is in my opinion, better than being deficient!

So which ones should you be taking?

These are the supplements I recommend to nearly all by clients from a health perspective, based on the fact we know that most people are deficient in them, there is a lot of evidence to support the positive effects of supplementing them and also based on the fact that the vast majority of us live very stressful lives.

Please note-I would strongly advise you always look at the research so you can decide for yourself if you want to supplement anything! The website Examine is brilliant for that and well worth looking at;

Visit Examine

Omega 3s

Why supplement?

It’s estimated that 70% of the world population is deficient in Omega 3. It’s easy for us to get omega-6 fatty acids, but much harder to get omega 3 fats from dietary sources.

Omega-3s are very important for health, including cardiovascular function, nervous system function, brain development and immune health. They are also thought to have an anti inflammatory effect on the body.

Research has shown that low DHA (one type of omega 3) consumption is associated with memory loss, difficulty concentrating, Alzheimer’s disease and other mood problems.

How much to take?

Aim for 3-9 daily grams of total fish oil (about 1-3 grams of EPA + DHA) per day.

Vitamin D

Why supplement?

Nearly every tissue and cell in our body has a vitamin D receptor, indicating its petty important to the body! However its estimated up to 80% of the population are actually deficient.

Low levels are associated with increased loss of muscle strength and mass as we age, increased risk of cancers, lower levels of immunity, higher blood pressure, the development of neurological disorders and the development of diabetes.

Vitamin D is extremely rare in foods. It’s found in fish, cod liver oil, mushrooms, liver and eggs – but usually not in substantial amounts (except in cod liver oil). We produce it naturally through exposure to sunlight however depending on where you live and your lifestyle, getting 20 mins a day isn’t always possible!

How much to take?

The total requirement for Vitamin D is about 4000 IU/day and is a fat soluble vitamin so remember to take whilst eating some fats!

Ashwagandha

Why supplement?

Ashwagandha is known as an adaptogen, and can have a stress relieving effect on the body as well as reducing cortisol levels, which we know the modern lifestyle provides plenty of. It seems to have a very positive impact on sleep and sleep quality as well as improving recovery, performance in the gym as well as the negative health impacts high stress levels can have. When trying to push strength or lose body fat, good sleep, and reduced stress on the body are two things that will really help.

How much to take?

The most common recommendation is  600 mg daily.

Other supplements you may want to consider if you have a muscle building goal are Creatine. Creatine is among the most well-studied and effective supplements for improving exercise performance with basically no downsides! It does this mainly by increasing energy availability during high-intensity activity such as resistance training. There are different methods of taking it but 5g per day of creatine monohydrate is a good place to start for most people.

And if you have a fat loss goal and are likely to be in a calorie deficit for a long period of time, I normal suggest a multi vitamin. This is to reduce the chance of creating deficiencies whilst your daily food intake is restricted.

Obviously there might be other supplements individuals should be taking if they suffer from other health issues, lifestyle factors or conditions however for most I would say this is a great place to start and good way to approach supplements.

Have a great week

Lizzie

The One Percent Club