By Reece Eddy

Walk into any supplement shop and you’ll be greeted by tubs, powders, pills, gummies, capsules and enough marketing claims to make you think you’ll wake up looking like Chris Hemsworth after one serving.

“Burn fat while you sleep.”

“Gain 10lbs of muscle.”

“Boost testosterone naturally.”

“Clinically proven.”

It’s enough to make your wallet nervous & your brain sore!

The supplement industry is worth billions, and whilst some supplements can genuinely improve health, recovery and performance, many are little more than expensive urine (Go straight through your body!)

So let’s break down some of the most common supplements, what they do, why some people respond differently to them, and whether they’re actually worth your hard-earned money or not.

Before We Start…

Supplements are exactly that, supplements.

They’re designed to supplement a good diet, not replace one.

No protein shake will fix a poor diet. (Please if you need any ideas on natural protein let me know!)

No multivitamin will make up for three hours sleep and a takeaway every night.

No amount of collagen gummies will counteract sitting at a desk for 12 hours a day and never moving.

Sorry. Somebody had to say it! As humans we often look for the easiest solution but sometimes forget what the end goal is.

Protein Powder

Let’s start with the king of the supplement industry and something I’m sure all of you have taken at some stage.

Protein powder isn’t magic.

It’s simply a convenient way of increasing your protein intake.

If you’re trying to lose weight, build muscle, recover from training or simply maintain muscle as you age, adequate protein is incredibly important. Typically I’d recommend 1.5g per kg of bodyweight (this is an average and can vary dramatically depending on the person and their lifestyle)

Whey Protein

The most common option.

Quickly absorbed and usually the cheapest.

Ideal after training or when you’re short on time.

Whey is derived from milk, which means it naturally contains lactose. Whilst the amount isn’t huge, some people struggle to digest lactose efficiently because they produce lower levels of the enzyme lactase.

This can lead to bloating, stomach cramps, excessive gas or digestive discomfort after drinking a shake.

I include myself in the above category, as a teenager I weighed just under 70kg (now 99.7kg as of this morning) and desperately trying to put weight on I just accepted stomach pain and being bloated was part of the process, had I known then what I do now, the options could dramatically change your lifestyle.

Whey Isolate

Contains less fat and lactose.

Typically contains a higher protein percentage.

Useful for people who struggle with digestion when using standard whey.

Because much of the lactose has been removed during processing, whey isolate is often easier on the digestive system. For many people who experience bloating with standard whey, switching to an isolate can solve the problem almost immediately.

This was a true game changer for me and it’s readily available and not too much more expensive, would be my recommendation for anyone who had suffered when taking regular whey protein products previously.

Vegan Protein

Often made from pea, soy or rice protein.

Not necessarily worse, but the texture can sometimes resemble drinking wet cardboard.

Some are excellent.

Some taste like punishment.

Plant-based proteins can also be easier for some individuals to digest, particularly those with dairy sensitivities. However, certain vegan blends contain fibres, gums and thickening agents that may cause bloating in people with sensitive digestive systems.

As someone who dated a vegan for many years I experimented with different vegan proteins and whist I personally prefer whey Isolate, pea protein certainly wasn’t terrible, I actually found “Huel” products the best however make sure to try a different range before making up your mind as the first pea protein powder I tried was grim!

Creatine

Possibly the most researched supplement in history.

And despite what your mate Dave told you in 2007, it isn’t a steroid, never has been and never will be!

Creatine helps your muscles produce energy more efficiently during high-intensity exercise (Incredibly beneficial if you ask me!)

Benefits may include:

• Increased strength
• Improved power output
• Better recovery
• Increased lean muscle mass
• Potential cognitive benefits

One common concern is water retention.

Creatine draws water into muscle cells, which is actually part of how it works. Some people notice a slight increase in body weight during the first few weeks, but this is typically water stored within the muscle rather than body fat, so please don’t panic if you notice the scales tip slightly in that first 2-4 weeks of consumption.

Creatine Monohydrate

The gold standard.

Cheap.

Effective.

Backed by decades of research.

This is where to start! If you’ve been desperate to try something that will help improve your results in the gym or generally everyday sporting activities, try and initial loading phase for 5-7 days of around 15g, then drop down to a daily intake of 5g moving forwards.

Creapure®

A branded form of creatine monohydrate produced in Germany.

Excellent quality.

Slightly more expensive.

Will it transform your results compared to standard monohydrate?

Probably not.

If your budget allows, great.

If not, standard creatine monohydrate is still fantastic.

My advice?

Save the money and spend it on decent food.

Omega 3

One of the most underrated supplements available. (Please if I can persuade you to invest in 1 supplement this is the one!)

Omega 3 fats may support:

• Heart health
• Brain function
• Joint health
• Inflammation management

The reason omega 3 is often recommended is because modern diets tend to contain far more omega 6 fats than omega 3 fats. Whilst both are essential, an imbalance may contribute to increased inflammation within the body, which is extremely common in our modern diets.

The problem?

Most people buy the cheapest fish oil they can find.

Then wonder why nothing changes.

The important number isn’t the amount of fish oil.

It’s the amount of EPA and DHA.

Many products proudly advertise “1000mg Fish Oil”.

Then contain only 250-300mg of actual EPA and DHA.

Always check the label.

The devil is in the details. Trust me, if you find an Omega 3 supplement with 1000-2000mg of EPA & DHA you’ll notice the difference rapidly and quite possibly feel like a new person.

Multivitamins

The supplement equivalent of buying insurance.

Useful in some situations.

Completely unnecessary in others.

A 20-year-old active male has very different nutritional requirements to a 65-year-old female.

Women may require higher levels of iron throughout certain stages of life.

This is largely because women lose iron through menstruation every month. Iron is essential for producing haemoglobin, the protein responsible for carrying oxygen around the body. Low iron levels can contribute to fatigue, poor concentration, reduced exercise performance and feelings of low energy.

Pregnancy can further increase iron requirements due to the demands of supporting both mother and baby.

Older adults may benefit from higher levels of Vitamin D, B12 and calcium.

As we age, our ability to absorb certain nutrients can decline. Vitamin B12 absorption often becomes less efficient, whilst reduced sun exposure and changes in skin physiology can contribute to lower Vitamin D levels.

This is why age and gender-specific products exist.

They’re not just marketing gimmicks.

Well, most of the time.

If you have any questions on different multivitamins please let me know and I’ll be more than happy to point you in the right direction but remember they’re to supplement an already healthy diet not replace your food!

Joint Supplements

Glucosamine.

Chondroitin.

MSM.

Collagen.

Turmeric.

The list goes on.

Some people swear by them.

Others notice absolutely nothing.

The evidence is mixed.

Part of the reason results vary is because joint pain itself has many causes. Cartilage wear, inflammation, previous injuries, training volume and even genetics can all play a role. A supplement may help one person significantly whilst doing very little for someone whose symptoms stem from a different issue.

Personally, I view joint supplements much like insurance as with multivitamins, if you suffer with joint pains and aches you don’t have much to lose by trying them; however this blog is an overview on the most common supplements so I won’t delve into too much details right now on them.

Just don’t expect miracles.

Vitamin D

If you live in the UK and have looked out of the window recently, you’ll understand why Vitamin D deficiency is common.

Many people spend most of their day:

• Indoors
• In the office
• In the car
• In the gym

Then wonder why their Vitamin D levels are low.

Vitamin D is produced when sunlight hits the skin. During large parts of the year in the UK, sunlight simply isn’t strong enough for optimal production, which is why deficiency is so common.

Low Vitamin D levels have been associated with reduced immune function, low mood, fatigue and poorer bone health.

A simple supplement can be beneficial, particularly during the winter months, as someone who suffers from “Winter Depression” trust me when I say a vitamin D supplement can truly enhance your mood, and help dramatically with avoiding throat and chest infections.

The Supplements I’d Spend My Own Money On

If I lost every supplement in my cupboard tomorrow and had to start again, I’d buy:

1. Protein Powder
2. Creatine Monohydrate
3. Omega 3
4. Vitamin D

Everything else would come after that.

Not because the others don’t work.

But because these four provide the biggest return for most people.

Final Thoughts

The supplement industry is full of brilliant products.

It’s also full of nonsense.

The boring truth is that the biggest improvements to your health will still come from:

• Sleeping better
• Training consistently
• Managing stress
• Eating enough protein
• Moving more

Not from a £70 tub with a bloke on the label who looks like he was carved from granite.

Focus on the basics.

Then use supplements to support the process.

Not replace it.

If you have any questions regarding any of the above please let me know, I’ll do my best to help. All of the above information is what I’ve learned over more than a decade, and the science is constantly changing with the more we learn about our bodies and supplements.

As mentioned the above is a summary on some of the most important and everyday supplements, that I get asked about. Next up I will aim to do a blog on testosterone and why suddenly it appears to be everywhere, I’ll talk through the science, the benefits, the drawbacks and my own personal experience of using it.