Our top 6 supplements
28.07.2023
A healthy and balanced diet is key to health and longevity, and no supplements can replace that! A lot of nutrients are easy to get through whole foods, however, some vitamins and minerals that are essential for optimal health are tricky to get just through food. That’s where supplements come in handy! Here’s what we take, and why…
Jess: Vitamin D
One supplement that I take every day without fail is Vitamin D. In addition to helping with calcium absorption for my bones, it supports my immune system, enhances my mood and gives me an overall energy boost. I get a little bit of Vitamin D from food in my diet such as eggs, mushrooms and fish, however it’s hard to get the amount that my body needs from food alone. The supplement means that I don’t need to rely on Vitamin D from food, or worry about finding the balance between too much sun exposure and adequate vitamin D levels. I don’t always get a chance to get outdoors during the day and need to avoid too much sun, due to sensitive skin.
Many people are far too low in Vitamin D. It’s a good idea to get your levels checked in your next blood test. Supplementing is safe and has no side effects, so it’s recommended for most people (especially in winter!).
Molly: Creatine
I used to think creatine was just for bodybuilders wanting to maximise their muscle gains! But the more I have learnt about it, I’ve realised it’s much more than that. I now take it every day, for the following reasons:
It’s hard to get the optimal amount through food - you would have to eat a whole lot of red meat just to get half of what you can get in a small scoop of powdered supplement.
I do a lot of high intensity exercise, and creatine is the energy source for your muscles during intense exercise. I’ve noticed the difference in my exercise performance since I started taking it!
It’s a very affordable and easy to take supplement (the one I use is a tasteless powder that you add to water)
It’s been shown to be good for your brain too! It can enhance your working memory.
I don’t eat meat, so getting creatine via supplement form is even more important.
Peter: Omega 3
I’m a big fan of taking a triple strength omega 3 fish oil supplement. This supplement has a high amount of omega 3 fatty acids called DHA and EPA in each capsule. For some, consuming oily varieties of fish (eg. salmon, sardines, tuna) 2-3 times per week may be sufficient. Personally, I like to take this supplement on the days I don’t consume fatty fish, as I think the health benefits provided from DHA and EPA are absolutely worth it, such as:
Reducing inflammation
Improving heart health and circulation, assisting blood pressure regulation by improving the function of blood vessels (particularly their ability to relax)
Supporting many other organs and body systems including the joints, eyes, and muscles
Supporting human memory and increasing cognitive function
Bowen: Caffeine
Being a coffee snob myself, I often use caffeine for a quick energy fix throughout the day. Whether you ingest caffeine via coffee, soda, tea or supplement, it gives you a quick energy boost through stimulation of the central nervous system. Therefore, it’s an ideal ‘pre-workout’ supplement that can give you that extra boost to get the maximum gains from your workout!
Used appropriately, caffeine can have great benefits such as:
Increased mental alertness, and readiness in athletic performance
Effective remedy for headaches, especially in addition to pain relievers
Assistance in weight loss management through energy boost (increased physical activity) and suppression of hunger (restriction of caloric intake)
Potential protection against Parkinson’s disease. Studies have shown correlations between caffeine intake and reduction in developing Parkinson’s disease.
However, it’s important to keep in mind that we all respond differently to caffeine due to individual differences, which could be genetic or lifestyle related. For some, caffeine can cause restlessness, nervousness or increased anxiety. So, it’s important to understand how caffeine affects you. It’s also important to note the half-life of caffeine is 4-6 hours - meaning that for up to 6 hours after consumption, it’s still present in your body and likely to negatively impact your sleep! So timing your intake earlier in the day is essential for proper sleep and recovery.
Other supplements we all recommend:
Protein
You CAN get all the protein you need from food. And we recommend aiming for a high-protein diet as an absolute priority! However, it can be hard to get enough, particularly if you train a lot and thus require large amounts. So an easy way to ensure you’re getting what you need is to add a protein powder to your meals (e.g. in your breakfast cereal/smoothie) or add it as a snack.
Here’s some reasons why we all utilise a protein powder, either daily or on occasion to meet specific needs or circumstances:
It makes hitting your daily protein target much easier, especially if you’re someone with higher requirements (e.g. high amount of strength training, vegetarian or vegan)
Good quality supplements are formulated to include all essential amino acids, providing you with a balanced intake, covering what you may be missing from your food
It’s a convenient and easy way to get protein on the go, for example in a shake after your gym workout
Lots of yummy flavours are available so they make for a delicious and nutritious snack!
Magnesium
Much like protein, you can get enough magnesium through food. A few servings of magnesium-rich food like chia seeds, almonds and spinach can meet your daily requirements. However, supplementation can be a suitable solution if you’re not getting enough high-magnesium foods. Magnesium plays many crucial roles in your long-term health, including:
Maintaining healthy immune, nerve and muscle function (including joint pain management)
Brain health (magnesium deficiency can potentially lead to depressive and negative emotional states)
May increase athletic performance when taken during exercise by reducing lactic acid build-up
Assists in managing hypertension, diabetes and many cardiovascular diseases
Helps regulate blood sugar and blood pressure levels.
Aids in muscle relaxation and has been shown to improve sleep
For more information on what supplements might benefit you, and advice on the best types and brands, speak to our friends at Ivanhoe Health Store.
