The golden rule with supplements is to only take them if there is something missing in the diet, something needs topping up in the diet or dietary restrictions are putting some nutrients at risk of deficiency. Without one of three of these reasons, most supplements are useless and will give very little benefit to health or performance.
It is important to note that supplements are not regulated by the same pharmaceuticals, they can get on the market with little or no research backing them up. This means they can easily leave out or not disclose certain ingredients.
There are two sources to check validity and safety of supplements. Firstly if any supplement has been certified by informed sport, it means this company has been batch tested and certified safe for anyone to consume. In addition you can check the value for money and rating of a product using labdoor.com, a company independently tests supplements to check reliance and safety.
If you exclude any of the foods in your diet listed below, it’s possible that you could be lacking main vitamins or minerals, therefore it may be worth asking if we recommend you taking a supplement instead during your consultation;
Role – Vision (beta-carotene), uptake of iron, immunity
Source – Sweet potato, carrots, eggs, spinach
Role – Umbrella term for 6 compounds, help metabolise foods, form haemoglobin, stabilise blood sugar.
Source – Fish, poultry, chickpea, garbanzo bean
Role – nervous system function, formation of DNA & RBC, helps guard against anaemia.
Source – Cooked clams, trout, salmon, tuna
Role – antioxidant, protein metabolism
Source – red peppers, orange, broccoli, cantaloupe melon
Role – cell growth, immunity, reduction of inflammation
Source – Salmon, Mackerel, Cod liver oil, fortified products
Role – antioxidant, immunity, blood clotting
Source – Wheat germ oil, sunflower seeds, almonds
Role – coagulation, blood clotting
Source – Green, leafy vegetables, – kale, spinach, collard greens
Role – muscle & nerve function, keeping heart rhythm steady, keep bones strong
Source – unrefined grains, almonds, cashews, green vegetables
Role – Essential electrolyte, build proteins & muscle
Source – Sweet potato, beet greens, red meat, chicken, fish
Role – antioxidant, produce RBC
Source – beef liver, fortified cereals
Role – antioxidant, regulate thyroid function, immune function
Source – Brazil nuts, tuna
Role – immune function,
Source – red meat, poultry
It’s important to note that the list above is not exhaustive, there are others that may need to be considered when looking at your diet. If you would like to discuss your diet and for further nutrition guidance, book your consultation with our nutritionist Elly Rees today by calling 01732 451979 or contact us by clicking here.