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Should I Take Supplements? - Foundry Personal Training Gyms

Should I Take Supplements?

This is a question many of us have asked ourselves at some point. Whether you’ve been drawn in by flashy marketing campaigns promising life-changing results or want to improve your overall health, supplements can be tempting. However, if it sounds too good to be true, it probably is.

Supplements Are Not All Bad

Supplements can be particularly beneficial in specific scenarios. For example, during recovery from illness, supplements like vitamin C and zinc can support immune function and speed up recovery. Pregnant individuals often require additional folic acid and iron to support their health and the baby’s development. Similarly, athletes engaged in rigorous training may find protein powders or branched-chain amino acids (BCAAs) useful for muscle recovery and performance enhancement.

Let’s set the record straight: we’re not anti-supplements. We use them ourselves, but supplements should do exactly what their name suggests: supplement. Think of them as the cherry on top, not the foundation of your nutritional plan.

If we say that your diet contributes to 95% of your results, supplements might add the final 5%. But without a strong foundation of good nutrition, supplements won’t have much of an impact. In other words, focus on getting the basics right before worrying about pills and powders.

Nutrition First

A premium, balanced diet is the cornerstone of good health. Whole foods provide the nutrients your body needs to function optimally. Skipping meals or relying on processed foods while taking supplements is counterproductive. The key is prioritising fresh, minimally processed foods, ensuring you get a wide range of vitamins and minerals naturally.

For example, a nutrient-dense breakfast could include scrambled eggs with spinach and tomatoes, whole-grain toast and a serving of fruit. Lunch might feature grilled chicken or tofu with quinoa and steamed broccoli, while dinner could be baked salmon with sweet potatoes and a mixed salad. Snacks could consist of yoghurt with nuts, fresh vegetables with hummus, or a piece of fruit.

However, there may be times when life gets hectic and your diet falls short. This is where supplements can step in as an insurance policy, helping to fill gaps and support your overall well-being.

When Supplements Make Sense

Supplements can also play a more prominent role at different stages of life or under specific conditions. Older adults may benefit from calcium and vitamin D to support bone health, while pregnant individuals often need folic acid to prevent developmental issues in the baby. High intensity training might require additional protein or branched-chain amino acids (BCAAs) to aid muscle recovery and performance. By tailoring supplements to your unique needs, they can become a valuable part of your overall health strategy.

Certain supplements can be helpful when used wisely and with a solid diet. Multivitamins can cover many nutritional bases during hectic periods when fruit and vegetable intake might drop. Similarly, fish oil supplements provide essential fatty acids that support heart, brain, and immune health, nutrients that can be tricky to get in sufficient quantities through diet alone.

Practical Supplements

  • Protein Powder

Protein supplements are a convenient way to meet your needs, whether your goal is building muscle or simply maintaining a balanced diet. Many people struggle to consume adequate protein through food alone, especially those with busy schedules or specific dietary preferences.

  • Vitamin D

Vitamin D is particularly valuable in the UK, where sunlight can be scarce for much of the year. Low vitamin D levels have been linked to weakened immunity and reduced muscle strength. Supplementing with vitamin D3 can help maintain optimal levels, especially during winter.

  • Fish Oil

Fish oil is well-regarded for its anti-inflammatory properties and ability to support cardiovascular and cognitive health. A daily dose of 1-2 grams of EPA and DHA can provide significant benefits, making it a valuable addition to many diets.

Avoiding the Hype

Getting caught up in the hype surrounding supplements is easy, but it’s essential to approach them with a critical eye. Not all supplements are created equal, and quality matters. Look for reputable brands with transparent labelling and third-party testing. Avoid falling for gimmicks or exaggerated claims; there’s no magic pill for health and fitness.

Finding the Right Balance

Ultimately, supplements are a tool, not a shortcut. They work best when paired with a balanced diet and a healthy lifestyle. If you’re unsure about which supplements might benefit you, we’re here to help.

At Foundry, we create personalised nutritional programmes tailored to your goals and lifestyle. Visit one of our London gyms or speak with our personal trainers to develop a plan that works for you.

 

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