The topic of nutritional supplements often sparks divided opinions. Some argue that a varied diet provides everything you need, while others believe supplements are essential for optimal health. So, where does the truth lie?
The Case for Supplements
There is merit to the argument that soil degradation and modern farming practices have reduced the nutritional content of our food. At the same time, the demands of modern living can increase the need for certain nutrients. These factors provide a basis for considering supplements—but only after laying the groundwork with a solid diet.
Don’t Overlook Diet
A good diet should always be the starting point. Relying on supplements while neglecting basic nutrition is counterproductive. After all, supplements are meant to complement a healthy diet, not to mask poor food choices. Focusing on food quality and eating a balanced diet, what I like to call “grown-up eating” lays the foundation for good health. Once you’ve established this, you can assess whether supplements might benefit you.
Building Blocks of a Solid Diet
Prioritise fresh, minimally processed foods. Opt for seasonal produce, quality protein sources, and healthy fats. When you’ve built these habits, you’ll likely meet most of your nutritional needs. Supplements can then act as an additional support layer, addressing specific gaps.
My Supplement Routine
In my routine, supplements play a supporting role:
- Probiotics: These help maintain gut health, which is central to overall wellbeing. I take one daily.
- Vitamin D: Getting enough sunshine in the UK is challenging, especially during winter. I take 5,000 IU daily during the colder months, having tested my levels to confirm a deficiency.
- Greens Powder: Mixing a greens drink with water each morning ensures I get an extra boost of nutrients.
- Omega-3 Fish Oil: While I don’t always remember, I aim for 2-3 grams daily to support heart and brain health.
- Whey Protein: As I’m not a heavy meat eater, whey protein helps me hit my daily protein goals when needed.
While I train intensively six days a week, I keep my approach to supplements simple. Aside from these, I occasionally take a night-time recovery drink to support muscle repair. I also take weekly Epsom salt baths for relaxation and magnesium absorption.
What About Specialised Supplements?
Most people don’t need to worry about pre- and post-workout supplements unless they engage in high-intensity training. Even then, a well-rounded diet often meets the body’s needs. Supplements like zinc and magnesium may benefit some, but they’re not always essential if your diet and lifestyle are well-structured.
Finding the Right Balance
The key takeaway is that supplements are the icing on the cake, not the main ingredient. Focus on eating nutritious, well-balanced meals and then consider supplements to fill specific gaps. If you’re unsure about where to start, we can help.
At Foundry, we offer tailored nutritional programmes to suit your lifestyle and fitness goals. Visit us in London or speak with our personal trainers to build a plan that works for you.
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