Supplements

Supplements have become increasingly popular, with many people turning to them as a quick fix for boosting their health. However, for the general population, supplements are not always necessary. Vitamins and minerals should primarily come from a balanced, whole food diet. If you’re eating a variety of fruits, vegetables, whole grains, proteins, and healthy fats, your body is likely getting most of the nutrients it needs.

For those without any specific deficiencies, taking supplements often provides little to no benefit. In some cases, excessive intake of certain vitamins and minerals can even cause harm. Therefore, it’s important to avoid self prescribing supplements without proper guidance. Where you need reach out to a dietitian and GP to assess whether these supplements are appropriate for you. As well as this, what’s most important is focussing on nourishing your body through whole foods as the foundation of your health.

Supplements are the top of the pyramid

Think of supplements as the top of the nutrition pyramid, not to mean it’s put on a pedestal above anything else, but instead something you might add only when all other bases are covered. Your diet shouldn’t revolve around supplements; instead, they should be used to fill small gaps when absolutely necessary. A food-first approach will provide a rich variety of nutrients that your body can more easily absorb and utilise than synthetic supplements. It’s also more sustainable in the long term for maintaining overall health.

Supplements might come into play if you have specific medical conditions, dietary restrictions, or increased nutritional needs that are difficult to meet through food alone. For example, people with vitamin D deficiencies, vegans who need extra B12, or those with iron-deficiency anaemia may benefit from targeted supplementation. But even then, it’s crucial to consult a dietitian who can recommend the best approach and best ways for increased absorption of these supplements.

Athletes: Batch testing is crucial

For athletes, supplements require an additional layer of scrutiny. If you’re competing professionally, the stakes are even higher. Unfortunately, the supplement world is not well regulated, therefore there can be contamination in batches that aren’t quality tested. This puts professional players who are subject to drug tests, at risk of these supplements. Therefore supplements you take must be batch-tested to ensure they’re free from banned substances. Contaminated or untested products could jeopardise your career, leading to failed drug tests and possible suspensions. Look for reputable certifications like Informed-Sport, Batch Tested or HASTA, which confirm that the supplements have undergone rigorous testing. Each batch is often listed out on the website so you are sure that your supplements are safe.

Athletes also need to be cautious not to rely heavily on supplements for performance gains. While supplements like protein powders, creatine, or electrolyte drinks may have their place in an athlete's diet, they should never replace proper nutrition. Always consult with a qualified health professional before introducing any new supplement into your regimen. This ensures you’re using them effectively and only when necessary.

Summary

In summary, supplements should complement not replace a well, balanced diet. For most people, a food-first approach will provide all the nutrients they need, and supplementation should only be considered when there’s a specific requirement. Athletes, in particular, need to be mindful of batch testing and always seek professional advice before taking any supplements.