Supplements- What do you REALLY need?

The world of supplements can be a very complicated and over-populated place. It doesn't need to be. Let's simplify things are look at what we actually need according to our goals, lifestyle and overall health. Click the links to order directly from Amazon.

Check with your Medical Professional before taking the supplements to ensure they are safe for you and to ensure that you won't have any side effects.

Whey Protein

Whey protein is an essential supplement in order to hit your daily protein target. It is very difficult to achieve our target goals by just food alone, so we need supplementation in order to reach our goals. All whey protein tends to be similar, but Optimum Nutrition Gold Standard Whey gets my vote. It is low calorie, high protein and has 5.5g of BCAA's which aids muscle growth. I always tell clients it is a very good snack to have when you are feeling hungry as it fills you up and also supports muscle recovery.


Creatine is proven to give you many benefits and is also a staple if you are looking to increase lean muscle mass. It will also increase strength, power and help the muscles recover quicker. If you're wanting to improve performance and build muscle, Creatine is essential.


Pre-workout can be a great addition to your workouts. If energy levels are low, you've had an early start in the morning, pre-workout is fantastic for boosting physical performance, energy levels and focus to help you get into the zone and increase performance levels in the gym. They are not for everyone, it may be worth checking with you doctor before doing so to avoid any side effects. They can be very beneficial but you have to use the correct dosage and ensure your body will not suffer any side effects.

Omega 3 Fish Oils

Omega 3 Fish Oils are a great supplement to have if you don't include much oily fish in your diet and can help you get enough omega 3 fatty acids into your diet.Eating foods such as Tuna, Herring, Anchovies and mackerel would give you the fatty acids needed, but if you don't eat these foods, this is the supplement for you. The health benefits of having enough Omega 3 in your diet include supporting heart health, lowered cholesterol levels, improved blood pressure, may prevent plaques that harden your arteries and may even help treat certain mental disorders. It may even support eye health alongside many other potential benefits which have been proven in studies.

Vitamin D

Vitamin D, otherwise known as "The sunshine vitamin", is very important for your health. It helps fight some diseases, help regulate mood and improve depression and may even boost weight loss. If you are not getting enough sunlight, it is important to supplement for this as it is important that your body takes in this vitamin.


Zinc is an essential nutrient as your body cannot produce or store it. It is important in the production of Gene expression, Immune function, Protein synthesis, DNA synthesis, wound healing, growth and development. It is also important for skin health, taste and smell. It will also enable your body to produce muscle building testosterone. If you are lacking this in the foods you eat such as plant and animal foods, than you need to supplement this.


Magnesium is vital when it comes to muscle contraction and boosting energy levels, it is found in muscles, soft tissues and body fluids. It can also help with cramp and muscle fatigue. It also includes benefits such as benefits against Type 2 Diabetes, fights against depression, nervous system regulation, gene maintenance and also has anti-inflammatory benefits.


Branched chain amino acids are essential when it comes to muscle growth, and is found in protein shakes and meats. If you eat these foods, you probably don't need to buy the supplement. However, it can boost energy during a session and if you don't eat enough protein in other sources, it can be very beneficial. BCAA's decrease muscle soreness, reduce exercise fatigue and can help improve health with people that have liver disease.

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