Supplements for Beginners – where to start
First of all, I think it is important to note that supplements should do just that, ‘supplement’ the diet and lifestyle. We should not rely on supplements to meet our recommended daily intake of vitamins and minerals. Supplements when used correctly, in the right form and the right dose can work to enhance our lifestyle/training results. Our diet and daily habits are always our number one focus before supplementation.
As a Registered Nurse, Registered Nutritionist and Personal Trainer, I personally take a variety of supplements. Each one I use for a very specific purpose. I have researched the form and the dose to ensure that I am getting exactly what I intend to from each supplement. It took me years to establish the regime I currently have, but what about a beginner to all of this? Should you be taking supplements? Or are they a waste of your money? Below are my top five supplements for beginners and women in general. I recommend these as they are backed by strong scientific evidence and can genuinely make a difference in supporting your health and performance. I use all of these daily.
ONE: CREATINE
This is hands down my number one choice for a performance supplement. Creatine is also known to be one of the safest and most extensively researched supplements on the market.
Benefits:
· Increases strength and power
· Supports muscle growth when used in combination with strength training
· Improves overall exercise performance
· May support brain and cognitive function
Form:
· Creatine Monohydrate
Dose
· 5mg per day
TWO: PROTEIN POWDER
Nothing special here, just a convenient and tasty way to meet your daily protein requirements (which many women struggle with).
Benefits:
· Supports the growth and maintenance of muscle
· Supports recovery from exercise
· Increases satiety (fullness post meal)
Form:
We want one that includes all 9 essential amino acids.
· Whey protein
· Casein protein
· Soy protein (plant protein source)
Dose:
· 1-2 serves (30-60g) per day maximum (remember, do not rely on this as your main source of protein. Foods such as meat, chicken, fish, eggs and yoghurt are all wholefoods that should form the bulk of your protein consumption).
THREE: MAGNESIUM
Magnesium is involved in over 300 enzymatic reactions within the body. However, national nutrition surveys carried out in Australia suggest that many Australians are not meeting the recommended daily intake from diet alone.
Benefits:
· Helping to support muscle functions
· Supporting healthy functioning of the nervous system
· Aiding sleeping quality
· Supporting recovery from exercise
· Supporting energy production
Form:
· Glycinate (one of the best-absorbed forms and is gentle on the digestive system)
Dose:
· 200-400mg elemental magnesium daily, ideally taken in the evening
FOUR: VITAMIN D3 WITH K2
Do you work inside? If so, chances are you may be deficient in Vitamin D.
Benefits:
· Supporting bone health
· Supporting muscle function
· Supporting calcium absorption
· Supporting immune system function
Vitamin K2 works directly alongside Vitamin D3 by helping to direct calcium into bones rather than soft tissues.
Form:
· Tablet, capsule or liquid
Dose:
· 1000-2000IU D3 daily
FIVE: HIGH QUALITY FISH OIL
Omega 3 fatty acids (EPA and DHA) are also among some of the most extensively researched supplements on the market.
Benefits:
· Supporting heart health
· Supporting brain function
· Supporting joint health
· Aiding recovery from exercise
· Supporting a healthy inflammatory response
Form:
· Capsule or liquid
Dose:
· 1000-2000mg combined EPA and DHA daily
So, does this mean you should run out and buy all of these? No. But if you have been trying to de-bunk the supplement world, these can give you some food for thought and potentially somewhere to start. Remember, supplements aren’t necessary, a healthy diet, strength training and physical movement, adequate sleep and hydration are.
Before starting any new supplement remember to consult your health care professional.
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