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Nutrition - Supplements

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Nutrition

Find out about healthy diets and lifestyle. The best free food and nutrition guides to make it easier for you.

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Helping You Find Success With Supplements

Supplements Should Complement A Healthy Balanced Diet

Living a healthy lifestyle is all about balance and making sure that we’re getting the right amount of exercise, rest and nutrients to fuel our bodies. This is where supplements can help. Millions of us use them to achieve good health, ease illness or defy ageing. But what is a food supplement and how do we know which ones we need – if any at all?

Supplements

Protein Powders

Vitamin Supplements

Shakes & Smoothies

Probiotics

How Do I know If Supplements Are Right For Me?

Question sets around Supplements. These are created by Wellbeing365 and selected from a pool of Q&A’s on Supplements to guide you on your next steps.

What are supplements used for?

The idea behind food supplements, also called dietary or nutritional supplements, is to deliver nutrients that may not be consumed in sufficient quantities. Food supplements can be vitamins, minerals, amino acids, fatty acids, and other substances delivered in the form of pills, tablets, capsules, liquid, etc.

What is considered a supplement?

The law defines dietary supplements in part as products taken by mouth that contain a “dietary ingredient.” Dietary ingredients include vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet.

Should I be taking supplements while working out?

Short answer; yes. No matter what your goal is (muscle gain, fat loss, strength gain), you will make excellent progress if you stick to a well-balanced nutrition plan and a well-structured and thought-out exercise program. The role of supplements is exactly what the word suggests: to SUPPLEMENT your nutrition plan.

What supplements do athletes take?

So if you’re looking for the best supplements for athletes, here are five of the best out there.

Bare Performance Nutrition Flight Pre-Workout Supplement.
Intra-Flight BCAA Amino Acid Powder.
Bare Performance Nutrition Creatine Monohydrate.
Bare Performance Nutrition Strong Greens Superfood.
In Focus High Energy Supplement.

How do I know if my supplements are good quality?

Are Your Supplements Safe? Here’s How to Tell

Make sure you need the supplement.
Check for supporting science.
Speak with your doctor if you are taking medication, pregnant, or breastfeeding.
Buy supplements from a reputable source.
Look for a third party verification on the bottle.
Look for third party verification online.
Buy organic herbal supplements.

Free Supplement Advice and Guides - Get It Today

Here are practical guides to all the essential supplements, Vitamins/Minerals and other dietary compliments for your food and nutrition.

 

How Supplements Work

Step 1

Research all Supplements with full Supplement data, statistics & complete options

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Step 2

Digest all Supplement information that’s relevant to you personally

Step 3

Take action and review the results note – without taking action for Supplement next steps, nothing will change.

Nutrition – Supplements

A food supplement is a manufactured product that provides a concentrated source of nutrients or other substance to increase your dietary intake. Supplements come in all forms including tablets, capsules, powders, gel tabs, extracts and liquids. The most common supplements are:

 

  • Vitamins (A, B6, B12, C, D)
  • Minerals (Calcium, iron)
  • Amino acids
  • Herbs or other botanicals

As the name suggests, supplements should not replace a healthy balanced diet, but rather complement – or supplement – it. In truth, most people should be able to get all the nutrients they need from their daily diet by eating the correct balance of protein, healthy fats, whole grains, fruits and vegetables.

There are certain groups of people who may be advised to take supplements as they are at risk of deficiency, such as pregnant women or those with a medical condition. Many others, however, take a supplement to enhance their all-round wellness, whether that be to boost their mood, reduce fatigue or strengthen their immune system.

Remember, recommended daily intakes vary between men and women and taking supplements for too long – or taking too much – could be harmful, so be sure to speak with your doctor or a registered nutritionist so that you can make an informed decision before adding any supplements to your diet.

 

Vitamins

Vitamin A helps your body’s immune system to fight against illness and infection. Vitamin A can be found in cheese, eggs, oily fish, milk and yoghurt. Your body can also turn beta-carotene into vitamin A; this can be found in yellow, red and green vegetables and yellow fruits such as mango and apricots. The recommended daily intake of vitamin A for adults is

  • Men aged 19 to 64: 0.7mg per day
  • Women aged 19 to 64: 0.6mg per day

Vitamin B6, also known as pyridoxine, is needed by your body to process the protein, carbohydrate and fat that you eat. It helps to make red blood cells that carry oxygen around your body and is found in potatoes, bananas, chicken breasts and fortified cereals.

Vitamin B12 helps keep your red blood cells and nerves healthy. It helps transform the food you eat into energy. B12 is found in meat, fish and other dairy products. Vegetarians and vegans, who do not eat meat products, are at risk of a B12 deficiency and are advised to take it as a supplement.

Vitamin C is also known as ascorbic acid and helps protect cells and keep them healthy. As well as maintaining healthy skin, blood vessels, bones and cartilage, it can help wounds heal. Vitamin C can be found in oranges, red and green peppers, strawberries, blackcurrants, broccoli and potatoes. The recommended daily intake for adults aged 19 to 64 is 40mg per day.

Vitamin D helps regulate the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Vitamin D is found in oily fish, red meat and egg yolks. During the summer months, most people’s bodies will be able to make enough vitamin D from spending time in the sun. However, in autumn and winter months, when the sunlight is not strong enough, many people choose to take it as a supplement.

Vitamins for children
It is advised that children aged 6 months to 5 years, should take a daily vitamin supplement containing vitamins A, C and D. You should speak to our health visitor or doctor to find out more.

Minerals

Calcium works with vitamin D to keep bones strong. Calcium is found in dairy products, canned fish with soft bones, kale and nuts. If a person’s calcium intake is insufficient, the body will take calcium from bones and teeth, making them weak and brittle. The recommended daily intake of calcium for men and women is:

Women 50 and younger: 1,000mg per day
Men 70 and younger: 1,000mg per day
Women over 50: 1,200mg per day
Men over 70: 1,200mg per day

Iron is needed to make haemoglobin, a protein in red blood cells that carries oxygen around the body. A lack of iron in your diet may leave you feeling fatigued and weak. Iron can be found in meat, beans, nuts, dried fruit, wholegrains and leafy green vegetables. The recommended daily intake of iron for men and women is:

Men over 18: 8.7mg per day
Women aged 19-50: 14.8mg per day
Women over 50: 8.7mg per day

Fitness and training

There are some nutrients that can aid your fitness or physique goals. While a simple change to your diet can increase your intake of these, some people choose to take them as a supplement. These are known as sports supplements. They can help you build muscle or burn fat and are often taken during or straight after training to enhance performance and improve recovery.

Creatine is compound found naturally in red meat, pork, poultry and fish. It gives your body a quick source of energy for high intensity exercises such as sprints. It’s also great for weight training and can be taken along with a carbohydrate straight after a workout.

Protein is key to building and maintaining all types of body tissue and can aid muscle repair post-workout. It contains amino acids; the building blocks used for muscle growth and it can boost your metabolism and reduce your appetite, aiding fat loss.

Protein-rich foods include: red meat, poultry, eggs, dairy products, beans and tofu. Many people who want to increase their protein intake, often do so in the form of a powdered supplement. There are several types of protein powder available:

Whey protein
Casein protein
Soy protein
Hemp protein
Rice protein
Pea protein

Protein powders are one of the easiest ways to add more protein to your diet as they can be consumed as shakes, bars or capsules. Protein shakes are not intended for use as a meal replacement as they do not always contain all the essential nutrients that you would get from a balanced meal.

To make your own protein shake, here’s a simple recipe you can mix in a blender:

1 cup unsweetened almond milk
1 cup frozen berries
1 tablespoon coconut oil
1 cup plain Greek yoghurt
1-2 scoops whey protein powder.

The best shakes to help you build muscle are:

SCI-MX Nutrition Muscle Meal Leancore

Meal replacement shakes

Lots of people use meal replacement shakes to help them achieve their health or fitness goals. Depending on your diet and lifestyle, a meal replacement shake can provide your body with nutrients that it may be lacking. Plus, because they’re quick and easy to make, and you can drink them ‘on-the-go’, they may also help you stay away from unhealthy convenience foods and snacks.

Some meal replacement shakes come pre-mixed while others are in a powdered form that can be added to milk or water. Most meal shakes contain between 300-500 calories per serving and provide all the nutrients that you need including protein, fibre, vitamins and minerals. Watch out for shakes containing unhealthy ingredients, such as added sugars, corn syrup, artificial flavours or chemical preservatives.

Some examples of meal replacement shakes are:

Huel
Saturo
The Protein Works Vegan Meal Replacement
Exante
Shakeology
Protein World

Diet shakes

Diet shakes are a convenient way to make sure you’re getting all the nutrients that you need while helping you lose fat. They contain fewer calories compared to typical meal replacement shakes – usually between 150 to 250 per serving, so swapping out one regular meal for a shake, can help you reduce your daily calorie intake. While diet shakes can help you achieve your weight loss goals as part of a healthier lifestyle, they should not be seen as a long-term solution. It’s about finding what works for you to help you reach your weight loss goals.

Some examples of diet shakes are:

SlimFast
Cute Nutrition
My Protein

Still Have Supplement Questions?