SUPPLEMENTS
Training, food and sleep come first.
Then, where appropriate, this.
Supplements support a sound routine; they do not replace one. These are the ones I am happy to discuss with you.
L-theanine
An amino acid found naturally in tea, also sold as capsules, on its own or with caffeine.
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Why people use it
Often used to feel calmer and to wind down, to help with daytime focus, and by some people to help them fall asleep more easily (sleep latency). Possibly helpful for those with ADHD.
When to take it
For focus, morning or early afternoon. For winding down and sleep, 30 to 60 minutes before bed.
My advice
Many people find it a gentle part of an evening routine. Research is encouraging but modest, so I treat it as a small extra rather than a promise. If you would like to try it, start low, choose a single-ingredient product and give it a few weeks.
Buying it
Choose plain L-theanine with nothing else in it, from a brand that tests its products. Doses vary, with 100 to 200 mg common. The one I link to is 400 mg.
Buy L-theanine
Talk to me first if you
- are pregnant, breastfeeding or under 18.
- take any medication, especially for blood pressure or anxiety, or anything sedating. Check with your pharmacist too.
- have a health condition.
Creatine
A compound your body makes and you also get from meat and fish. Creatine monohydrate powder is the usual supplement.
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Why people use it
Getting a bit more out of strength training and short, hard efforts like heavy sets.
My advice
Of everything listed here, creatine has the strongest evidence for training, and it suits most people who lift. It supports the work you already do rather than replacing it. Most people take 3 to 5 g a day, every day, with no need to load it or time it. A little water weight early on is normal.
Buying it
Plain creatine monohydrate powder, nothing else added, from a brand that tests its products.
Buy creatine
Talk to me first if you
- are pregnant, breastfeeding or under 18.
- have kidney problems or any health condition.
- take any medication. Check with your pharmacist too.
L-glutamine
An amino acid your body makes and you get from protein foods. Sold as a powder.
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Why people use it
Recovery after hard training and looking after the gut.
My advice
A reasonable option for people who train hard and want extra support for recovery and gut health. If you eat plenty of protein you may already get enough, and the research on recovery is mixed, so judge it over a few weeks.
Buying it
Plain L-glutamine powder with nothing added, from a brand that tests its products.
Buy L-glutamine
Talk to me first if you
- are pregnant, breastfeeding or under 18.
- have liver or kidney problems, or any health condition.
- take any medication. Check with your pharmacist too.
Fish oil
Oil from oily fish, sold as capsules or liquid, with omega-3 fats called EPA and DHA.
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Why people use it
General health, heart and joints.
My advice
A good option if you rarely eat oily fish. Oily fish once or twice a week is the best first step, and a supplement can help fill the gap. Check the label for EPA and DHA.
Buying it
Choose an omega-3 fish oil rather than cod liver oil, which can carry a lot of vitamin A. Check the label and buy from a brand that tests its products.
Buy fish oil
Talk to me first if you
- are pregnant or planning to be.
- take blood thinners or any other medication. Speak to your GP or pharmacist first.
- are allergic to fish or shellfish, or have any health condition.
Electrolytes
Salts such as sodium, potassium and magnesium, sold as tablets or powders you add to water.
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Why people use it
Long or very sweaty sessions, hot weather, or heavy sweating in general.
My advice
Useful when you sweat heavily or train long in the heat. For about an hour of normal training, water and food usually cover it. Some mixes carry a lot of sugar or salt, so read the label.
Buying it
Check the sodium amount and the added sugar. Pick a brand that tests its products.
Buy electrolytes
Talk to me first if you
- have high blood pressure, or a heart or kidney condition.
- take any medication, including water tablets. Check with your pharmacist too.
- are pregnant, breastfeeding or under 18.
Psyllium husk
A fibre from the seed husk of a plant called plantago, sold as a powder or capsules.
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Why people use it
Keeping digestion regular and getting more fibre in.
My advice
A practical way to build up your fibre and keep digestion regular, alongside fruit, veg, oats, beans and wholegrains. Start with a small amount, build up slowly, and take it with a full glass of water and keep drinking through the day.
Buying it
Plain psyllium husk, nothing added, from a brand that tests its products. Skip the flavoured, sweetened mixes.
Buy psyllium husk
Talk to me first if you
- find swallowing difficult, or have any bowel or digestive condition.
- take any medication. Psyllium can change how it is absorbed, so ask your pharmacist about timing.
- are pregnant, breastfeeding or under 18.
Ashwagandha
A root used in traditional Indian medicine, sold as capsules, powder or tea.
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Why people use it
Feeling calmer, handling stress and sleeping better.
My advice
Some people find it helpful for feeling calmer and handling stress, though I treat it with more care than the others. Food safety bodies in the UK and Europe are looking at it closely because of rare reports of liver problems, and the research on stress is mixed. If you would like to try it, talk to me first, keep it short term and stop if you feel unwell.
Buying it
A single-ingredient product from a brand that tests its products. Check the label for the amount and the plant part used.
Buy ashwagandha
Talk to me first if you
- are pregnant, breastfeeding or under 18. Avoid it.
- have liver problems, a thyroid condition or an autoimmune condition.
- take any medication, especially for thyroid, blood sugar, blood pressure or sleep. Check with your pharmacist too.
- feel sick, itchy, or notice yellow skin or eyes while taking it. Stop and see your GP.
Multivitamin
A possible way to fill gaps, with food first.
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My advice
A sensible back-up when your diet is restricted or varied less than you would like. Most people can get what they need from a balanced diet, so we can look at your food first. A supplement adds to your diet; it does not replace it.
Buying it
Follow the label and check with your pharmacist if you take medication, have a condition, or are pregnant or breastfeeding.
Buy multivitamin
Not sure what you need?
Tell me what you are training for and what you already take, and I will give you an honest view on whether a supplement is worth your money. If you use the app, log your food and habits first so we can see what is missing before you spend anything.
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