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, 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;

Vitamin A

Role – Vision (beta-carotene), uptake of iron, immunity

Source – Sweet potato, carrots, eggs, spinach

Vitamin B6

Role – Umbrella term for 6 compounds, help metabolise foods, form haemoglobin, stabilise blood sugar.

Source – Fish, poultry, chickpea, garbanzo bean

Vitamin B12

Role – nervous system function, formation of DNA & RBC, helps guard against anaemia.

Source – Cooked clams, trout, salmon, tuna

Vitamin C

Role – antioxidant, protein metabolism

Source – red peppers, orange, broccoli, cantaloupe melon

Vitamin D

Role – cell growth, immunity, reduction of inflammation

Source – Salmon, Mackerel, Cod liver oil, fortified products

Vitamin E

Role – antioxidant, immunity, blood clotting

Source – Wheat germ oil, sunflower seeds, almonds

Vitamin K

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