Not every supplement deserves a place in your cupboard – and a giant stack is never necessary, whatever you’re trying to achieve – but some can be useful, especially if you’re active.
Dietitian Josie Porter <internal link> and sports nutritionist Rob Hobson <internal link> introduce five supplements worth knowing about. Some are essential, while others bring nice-to-have benefits like improvements in strength, power and endurance.
The right choices for you depend on what you eat, how you train and what you’re trying to achieve. As Josie puts it, “Check if you need it, check the evidence, and check what you’re actually getting.”
Vitamin D
All adults and children aged 4+
Crucial for bone and muscle health and immune function. Can improve sprint times and jump height.
Aim for 10 micrograms or 400 IU daily during autumn and winter.
Omega-3
Vegans, vegetarians and oily fish swervers
Critical for heart, brain and eye health. May improve endurance and reduce inflammation and DOMS.
“For general health, aim for 250-500mg combined EPA and DHA daily,” says Rob.
Creatine
Active adults, older adults, perimenopausal women
Boosts strength and power. May help with brain health, memory, mood and cognitive performance.
“For most people, 3-5g creatine monohydrate daily is enough,” says Rob. “You don’t need a loading phase.”
Beta-alanine
Track athletes, rugby players, footballers
Can improve power output and sprint speed by 2-3% during high-intensity exercise; delays muscular fatigue.
3-6g per day, split across three-four doses
Sodium Bicarbonate
THYROX athletes, 2km rowers, 100-400m swimmers
Can improve power and endurance by 2-3% during high-intensity exercise.
0.2-0.4g per kg bodyweight, 60-120 minutes before exercise
Josie Porter is a registered dietitian specialising in weight management and women’s health. Her book, How Not to Take Supplements, is available to buy now. Connect with her on Instagram.
Rob Hobson is a registered sports nutritionist with nearly two decades of experience. His latest book, The Low Appetite Cookbook, is available to buy now. Connect with Rob on Facebook and Instagram.
