The benefits of supplements - Why they're important

In this article, expect a comprehensive overview of supplements as we shed light on this hotly debated topic. Here you will find answers to all questions regarding the variety of supplements, how many to take, and what they actually do, as well as pointing out the useless supplements that you shouldn’t waste your money on. 

Which supplements will help you reach your goal faster and more successfully? And are there any miracle pills, powders or potions that you should know about?

Supplements contain the nutrients we find in food, only in more concentrated form. They come in capsules, powder or liquid form, and can be found in nearly every supermarket or pharmacy.

The word “supplement” derives from the Latin word for “addition” – as that’s exactly what supplements do: they supplement our current diet but in no way replace it. The efficacy of supplements in helping us further with our health is contingent on having a balanced diet and exercising.

Supplements either contain one nutrient or a combination of nutrients. That’s because some supplements work better together and are then better absorbed by the body. The list of supplements is getting longer and longer, with more products being added to it every year. Some examples of supplements are:

• Vitamins and minerals
• Fatty acids
• Amino acids
• Fibre and plant compounds

The popular macronutrient protein and carbohydrates are also available in high doses as supplements.

Supplements are great for those with greater nutritional needs. They can be used in many different ways:

• To boost weight loss
• To get the requisite nutrients in your everyday diet
• To strengthen your immune system
• To promote cell-regeneration
• To get the most of your muscle building sessions
• To boost your performance in training or competitions
• To nurture your body with more nutrients during pregnancy

In order to assess how useful supplements are it’s important to understand their usage.  We usually stray far from the perfect diet which would have all the requisite nutrients for building and renewal purposes in the body. Ultimately your body cannot produce all the necessary nutrients and enough of them by itself. That’s why eating is not only fun and delicious, it is key to your health. 

It is, however, difficult to know exactly where the various and countless vitamins, minerals and phytochemicals can be found. Till our nutrition coach explains everything you need to know about the balance of micronutrients: 

When the body is not adequately supplied with nutrients through a regular diet. Over time, a deficiency occurs, which is shown through various symptoms. At this point, supplements can give you relief and replenish depleted nutritional stores. Also, some types of supplements called “fun supplements” are not for nutrient deficiencies. These can enhance your performance or make daily life easier. Supplements don’t always have to be just for the health benefits.

Reaching for supplements as your first call is often a rushed decision. If you have been diagnosed with a nutrient deficiency, the first step should always be to change up your diet. However, it’s difficult and time consuming to understand which micronutrients you actually receive through your diet without a solid meal plan. If your deficiency still persists even after having adjusted your diet, then supplements can be used as a second step.

Take a quick look around your kitchen – are you surrounded by a colourful array of various fruits and vegetables ? Can you see animal or plant-based proteins in your fridge,and do you have adequate carbohydrates and healthy fats on your shelves? Unfortunately, hardly anyone can answer yes to all these questions. Maybe you might be trying a new diet? There are reasons as to why your body may be nutrient deficient in vitamins and minerals.

Other causes of nutritional deficiencies are:

• An imbalanced diet
• Food allergies and intolerances
• Genetics- (sometimes resulting in reduced ability to metabolise nutrients)
• High levels of physical activity

• Crash diets
• Mental/physical stress
• Excessive consumption of alcohol or smoking
• Less nutritional value in food (e.g because of early harvesting or withering crops)
• Damaging environmental influences (e.g chemicals, radiation from mobiles, physical stress from noise)

The physical symptoms when you lack certain nutrients vary and do depend on the exact nutrient you lack. Here are some of the typical symptoms people experience:

• Muscle cramps and hypertension
• Chronic fatigue and exhaustion
• Poor quality of sleep 
• Headaches
• Brittle hair and nails
• Bad skin
• A weakened immune system

Anyone who still believes supplements are only for protein shake drinking gym rat and performance athletes is underestimating the importance of their own nutritional needs. Every person needs a minimum amount of certain nutrients; this is to ensure vital processes happen in the body and for it to function properly.

Everyone’s nutritional needs are different, there is no one size fits all. People’s needs depend on factors such as gender, height, weight, age and physical activity. Here, Nurtium gives us clear nutritional guidelines for the UK and provides values of reference for the recommended nutrient guidelines for different age groups. We will take a closer look at these recommended values. Or you can use our free nutrient calculator to determine the best nutrients for you. 

Tip: Take a look at our free meal plans and choose the one that works best for you- in this way, we can give you the best nutritional supply!

Discovering the best way of supporting your health with supplements is not easy, especially for newbies who often feel overwhelmed by the overload of information and the variety of products on the market. Here we have a small step-by-step guide for you.

At the end of the article, there is an Upfit checklist which you can use to evaluate each supplement before you decide to make a purchase.

In reference to vitamins and minerals especially, you can follow these steps to determine the supplements best suited for you.

1. Blood tests with a doctor: Go to the doctor for a comprehensive blood test to see the levels of nutrients in your body. The wider and more specific the testing is, the easier a doctor is able to spot any deficiencies. In most cases, you can get blood tests once a year with your insurance.
2. Diagnose your deficiencies yourself: If it is clear that you are lacking in a nutrient, you can try and fix this by adjusting your diet or taking a supplement containing the nutrient you lack. It is, however, important to consult with a doctor or healthcare professional to ensure  proper diagnosis and guidance
3. Consult a nutritionist or dietitian

If you don’t want to consult your doctor, here is good guidance: the maximum intake guidelines you should have of micronutrients from supplements with the RDA being the recommended daily allowance per day. Adhering to these guidelines with their recommended amounts ensures that your body is working the best it can.

These recommendations should be seen as guidelines for the measurements of nutrients that you add to your daily diet with supplements. Your body will let you know in case you have overdone it with the supplements (too much magnesium for example, can cause diarrhoea and bloating).

Although the signals for a supplement overdose as not always as clear, some experts suggest that you should not exceed the dosage recommendation as The UL (tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you’ll have problems. We will provide further information about the recommended dosages later.

A long-term and sufficient supply of certain nutrients is important. It can sometimes take a while for the nutrient to increase in concentration in the body and for you to notice any changes. The efficacy of a supplement depends on its contents, whether it is combined with another nutrient, its quality and how often you take the supplement.

No product label can tell you what the perfect dosage is for you or cater for your individual needs, so make sure to pay attention and discover exactly what your body needs  – a follow-up blood analysis will show whether the introduction of a supplement has helped. If there are no visible changes over a while, then gradually increase the quantity of the supplement in small amounts if necessary, having consulted your doctor or natural health professional. In any case, you should repeat the blood test to assess the measures of various nutrients in your body after 3-6 months to observe any changes. 

To help you navigate through the jungle of supplements, let’s imagine supplements in a pyramid form. This hierarchical diagram makes it clear which supplements are good starting tools for beginners and performance athletes. However, the use of them is not always necessary, and it should be determined by a healthcare professional whether they are needed or not. 

At the top of the pyramid, you’ll find supplements which act as the “icing on the cake”, these are not essential. They can either boost your performance or make your everyday life easier.

There are supplements that act as a great foundation for both the everyday consumer and also for the  performance athlete. You can take them to strengthen your immune system or enhance your performance. It doesn’t matter if you want to build muscle, lose weight, sculpt your body, or simply want to maintain a holistic and healthy diet- their uses are ubiquitous.

Here is an overview of supplements that can be considered “must haves”. Note that you don’t have to receive these nutrients in supplement form.

Find out here everything you need to know about Vitamin D

Find out here everything here about Omega-3

Find out here everything you need to know about Vitamin B12 and how to supplement it

Click here to learn everything you need to know about Zinc and how to supplement it

Although building muscle and losing weight may seem like contrasting goals, the introduction of supplements brings them closer together. Intense physical activity increases the body’s demand for essential nutrients, considering the numerous functions they fulfill. Hence, it would be prudent for athletes to invest in what are commonly referred to as  “must-have supplements”.

That brings us onto our next category: “nice-to-have” supplements. They lie at the top of our supplement pyramid. These products are to be seen as added extras which will only really help when there is a specific need for them.

Here is a list of the supplements which will be of most use to you, all ready for you to download.

The Department of Health has responsibility for national and EU legislation on food supplements in the UK. In addition, there is a European regulation on nutrition and health information given on food labels, known as the “Health Claims Regulation.” This is meant to protect consumers from misleading and deceptive information, such as the fallacy that a ‘six-pack’ is achievable with a bunch of pills and powders. 

However, despite these regulations, a few products are still anomalies where their usefulness and effectiveness are questionable. The best supplements are scientifically proven to be beneficial. We will tell which supplements are suitable for which goals and what it’s really worth spending money on.

Supplements are freely available and do not require a doctor’s prescription. However, if you are uncertain about how to take them, doctors, pharmacists, nutritionists, or retail staff are the right people to go to. Especially if you are taking medications and supplements simultaneously, it is always good to seek further advice.

Whether you have nutritional deficiency symptoms or not, you should regularly have a blood test by your doctor. You can also do so if you prefer to consult a trusted natural health doctor. However, natural health experts may sometimes be restricted from accessing prescription medications. When it comes to health, it is always advisable to seek more than one medical opinion, especially in the case of more severe cases of nutritional deficiencies.

You can find out more information here about supplements

You can find out more information here about supplements

Many people expect supplements to be miracle cures that can magically give them a six-pack overnight. All of the supplements we have listed have been scientifically proven to be effective and also tested  thoroughly. However, it’s important to use your common sense when purchasing supplements as nowadays, supplement manufacturers try every possible means to promote their products faster and more effectively. For those who are unsure, there are plenty of online studies and market checks conducted by consumer organisations- such as a study conducted by the UK Food Standards Agency.

As we have just mentioned, there are, unfortunately, pointless supplements.  We now want to enlighten you about two scams that you shouldn’t spend your money on as we can show you how to make these ‘supplements’ at home.

A supplement like a mass-gainer like Huel is not technically useless. Mass-gainers are used by people who are unable to reach their daily calories, so much so that it is out of the question that they can put on those extra pounds.

Mass- gainers can certainly lead to a significant mass gain in a short time, but the key lies in the type of weight being put on. Herein lies the crucial point. Many mass-gainer supplements contain a high quantity of carbohydrates, which also means a high sugar content. These blends often consist of inexpensive simple and complex sugars and whey protein, which do not offer beneficial nutrients for the body and may not necessarily support muscle growth.

Without proper exercising, mass-gainers will simply lead to you having a huge calorie surplus, causing a build up of fat. If you are struggling to reach your daily calorie target, there are plenty of high-calorie meals that you can easily incorporate into your diet instead. Upfit has a selection of inspiring recipes to suit your personal goals, for example, if you’re focusing on building muscle, you can find countless simple, delicious calorie-rich meals in our Upfit recipe database. 

However, if you’re too lazy to cook or don’t have the time, you can easily create your own mass-gainer meal that not only provides you with plenty of nutrients but is also more affordable and tastier:

Nutritional value: approx. 1000 kcal (50 g Fat, 46 g Protein, 80 g Carbohydrates)

• 1 Banana (approx. 115 kcal)
• 50 g Oats (approx. 190 kcal)
• 50 g Nuts (approx. 350 kcal)
• 10 g Peanut butter (approx. 130 kcal)
• 30 g Protein powder (approx. 115 kcal)
• 200 ml Milk (approx. 120 kcal)

Method: Combine all ingredients together in a blender. Add more milk depending on your preferred consistency.

In most cases, fat burners or fat binders don’t achieve much except emptying your wallet. These supplements are pure scams and are marketed as miracle solutions. The truth is, losing weight is quite simple – you need a calorie deficit to lose fat. The formula should look like this:

However, evolution has made our bodies store fat reserves as a provision for tough times and is reluctant to get rid of them. Fat burners essentially do what their name suggests: they stimulate thermogenesis, which is the body’s heat production, through questionable ingredients, potentially leading to a minimal increase in calorie expenditure. However, they often fail to deliver on their promises as fat burner supplements often lack scientific backing.

So, don’t resort to any pointless supplements, but instead, focus on making the right adjustments to your diet. If you really want to lose weight consistently and for the long term, the first step should be optimising your nutrition and following a diet that aligns with your personal food preferences and habits – all without expensive additional. You can find free, success-guaranteed diet plans for weight loss at Upfit.

• Biggest rule: Eat healthy! Supplements are only meant to complement your regular diet. A balanced and varied diet can maintain most of your body’s vitamin and nutrient stores.

• Get tested by a doctor! Whether or not you have nutritional deficiencies, it’s advisable for everyone to have their blood tests done by a doctor regularly. An extensive blood test can determine if there you have nutritional deficiecent in anything.

• Start small! If you really want to play it safe, you need the foundations first. Refer to our supplement table to find out the essentials and what’s best for you.

• Don’t ignore the guidelines! If you’re taking supplements, make sure to research the recommended daily dosage beforehand. If you’re unsure, seek professional advice.
• Don’t believe false advertising claims! Monitoring the effects of supplements in the UK. There are no overpriced pills that can promise hours of exercise, slimming pills that can shrink your love handles overnight, or protein shakes that turn you into Superman. In the end, disciplined exercise and proper nutrition are the only things that matter.

If you’re following an Upfit nutrition plan, you won’t need any additional supplements. Based on your personal details (age, weight, physical activity, etc ) we create a customised eating program designed specifically for you. It considers your body goals, determining your daily calorie needs and the optimal distribution of macros and micronutrients. We also consider any food intolerances or dislikes you may have. With the Upfit nutrition meal plan, your body is fully supplied with all the necessary vitamins and minerals to perform at its peak. However, you can consider taking supplements if you have specific dietary restrictions that may result in nutrient deficiency intolerances th. Vitamins and minerals, having minimal to no calories, can be supplemented without affecting your plan (unlike, for example, protein powders – always check the nutritional information on your supplements).

1. British Heart Foundation – Heart Matters Magazine: Nutrition – Protein URL: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein#:~:text=How%20much%20protein%20do%20I,the%20palm%20of%20your%20hand.
2. WebMD: Vitamins and Supplements – How Much Should You Take? URL: https://www.webmd.com/vitamins-and-supplements/vitamins-minerals-how-much-should-you-take
3. Food Standards Agency (UK): Food Supplements Consumer Research URL: https://www.food.gov.uk/sites/default/files/media/document/food-supplements-consumer-research.pdf
4. Office of Dietary Supplements – National Institutes of Health: What You Need To Know – Dietary Supplements URL: https://ods.od.nih.gov/factsheets/WYNTK-Consumer/