[10 Supplements That Work]

The first thing to remember about supplements is that they should only be used to supplement good nutrition, regular exercise and a good recovery strategy. My first recommendation for 'supplements' is to eat real foods and to work on getting a good sleep ritual.

There are so may supplements out there, some good, some bad, some work, some don't. Of course there are many supplements out there that are good.

Before I use or recommend a supplement I research it and look for independent studies that back up the proclaimed benefits. A lot of supplement companies will hold their own 'studies' so you have to be cautious of this.

​Here are 10 supplements that I know do work and that I take or have taken myself.

• Protein powder

Protein powders are a great way to get lean protein into your diet. They are convenient, portable and easy to store. Go for the cleanest you can get with either natural flavourings or no added sugars etc.

• EAA's (essential amino acids)

EAA's will provide you with amino acids during exercise. This helps with performance, recovery, immune function and fat loss (this is more for those who exercise frequently or  have heavier training loads)

• Creatine

Again this is probably more for those who exercise regularly or train hard. Creatine will improve performance and boost recovery.

• Omega-3

I would recommend and Omega-3 supplement as most people don't have the correct balance of fatty acids (your health care pro or nutrition coach can help you with this). Fish, Krill and algae oil supplements contain the fatty acids EPA and DHA and are involved in lots of metabolic processes in the body, including inflammation. If you already get lot's of Omega-3 in your diet through fresh fish, sea food and grass-fed pastured meats then you are probably covered.

• Probiotic

Probiotics can improve gut health by keeping your intestinal bacteria happy. Healthy gut bacteria will aid digestion, boost the immune system and has been shown to help with fat loss.

• Greens supplements

If you struggle to get enough vegetables then greens powder is a great choice. It's great way of getting all the nutrients  you need if your busy and don't have time for to prep or to cook. As always, real , whole food is the best choice.

• Multi-vitamin

Vitamin and mineral deficiency is very common especially with those who have a poor diet, restrict food groups (vegans for example), train hard, are stressed and/or have gut health issues. Also some medications can deplete or affect the body's ability to absorb vitamins and minerals. If your concerned about any deficiencies then you can get a healthcare professional to test you. Remember to keep to recommended dosage and up your intake of 'real foods'.

• Vitamin B12 (folate)

If you don't eat meat or animal products you may want to add this to your diet.  A lack of B12 can cause anaemia (low blood levels). A good multi-vitamin may include this.

• Caffeine (small amounts)

Caffeine can be used to give your workouts a boost. Be careful not to overdo the espresso! Approx 170-225ml is enough (when training)

• Coco / dark chocolate

A small amount of raw organic cocoa powder or at least 70% dark chocolate (not milk!) can help to replenish minerals and stave off cravings. If however your a bit of a choccy fiend then having a small square of chocolate may open the flood gates, stay clear!

Stop guessing & start progressing!

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