Skip to main content

Do You Really Need Supplements?

Walk into any health shop and you’ll see shelves full of powders, pills, and potions promising big results. But do you really need supplements to get fitter, stronger, or healthier?

The truth: no — not if your diet is already balanced. Supplements are exactly that — a way to supplement your nutrition, not replace it.

⚖️ The Pros & Cons of Supplements

Pros:

  • Convenient when whole foods aren’t enough

  • Can help fill gaps in your diet

  • Backed by research in some cases (like creatine and vitamin D)

Cons:

  • They’re not magic — you still need to eat well and train consistently

  • Can be expensive if you’re taking things you don’t really need

  • Not all supplements are created equal (quality matters!)

✅ The Supplements I Recommend

There are just a few that I suggest most people take:

  • Vitamin D3 (4000iu daily): Especially in the UK where we don’t get much sunlight. Supports bones, immunity, and overall wellbeing.

  • Creatine (5–10g daily): One of the most researched supplements in the world. Not only does it help with strength, power, and recovery, but studies also show it can support brain health, memory, and mental performance.

  • Good quality fish oil (if you don’t eat much fish): Supports heart health, reduces inflammation, and can help with joint health and recovery.

  • Good quality Whey protein powder: Not essential, but really useful if you struggle to hit your protein target through food alone. 

Other supplements? They depend on you. If you’re low in something specific (like iron, B12, or magnesium), you’d only know with a blood test — which is also something I recommend people do on an annual basis, especially as you get older.

💡 The Bottom Line

Supplements aren’t magic. They can help — but only when used wisely and alongside a solid diet and training routine but whole foods should always be your priority: lean protein, fruit, veg, carbs, and healthy fats. Think of supplements as a top-up, not the foundation.

At CrossFit Greater Brislington, we help members get the basics right first: training, nutrition, and lifestyle. Once those are in place, supplements can give you an extra edge.

👉 Want to know the exact brands I personally use and recommend? Get in touch, and I’ll happily point you in the right direction.

Popular posts from this blog

Motivation vs. Discipline: Why One Will Fail You (and the Other Won’t)

Let’s be honest: motivation feels amazing… when it’s there. You’re fired up, ready to conquer the world, and hitting the gym feels easy. But what about the days when you’re tired, the weather’s rubbish, and the thought of working out feels like a chore? Here’s the truth:  motivation is fickle.  It shows up when it wants to, usually at the start of something new, and then disappears the second life gets inconvenient. That’s where  discipline  steps in. Discipline Doesn’t Care How You Feel Discipline is showing up even when you’d rather stay in bed. It’s dragging yourself to the gym because it’s Tuesday and that’s just what you do, not because you’re “feeling it.” Is it exciting? Nope. Does it work? Absolutely. Because when you stick with it long enough, discipline creates habits — and habits are what keep you consistent without relying on willpower. Don’t Panic If You Miss a Day Discipline isn’t about being perfect. Everyone skips a session now and then. James Clear, ...
Read more

Why Low-Intensity Cardio (Zone 2) is the Secret Weapon in Your Fitness Toolkit

If you do CrossFit, you’re no stranger to pushing hard — sweaty, breathless, heart pounding, and feeling like you’ve left it all on the floor. But here’s the thing: not every workout should leave you gasping. In fact, some of your best gains (and recovery) happen when you  slow down . Welcome to  Zone 2 cardio  — the underappreciated hero of fitness. What is Zone 2 Cardio? Zone 2 is a level of exercise where your heart rate is  elevated, but you can still hold a conversation . Think “I could chat, but I’m definitely working.” If you’re using a heart rate monitor, Zone 2 is roughly  60–70% of your max heart rate . To estimate your max: Take  220 – your age Multiply that number by  0.6  and  0.7  to find your Zone 2 range. No heart rate monitor? Use the  talk test : If you can speak in full sentences without gasping for air, you’re probably in Zone 2. If you can only blurt out a few words before needing a breath — you’ve gone too hard...
Read more

How to Stop Snacking Between Meals- My Top 5 Tips!

Struggling with constant snacking? You're not alone — this is one of the most common habits we help people tackle. Whether it’s boredom, low energy, or just not being satisfied after meals, snacking can sneak in and slow down your progress. Here are  my top 5 tips  to help you cut the snack cravings and stay on track: 1) Eat a good protein source with each meal (breakfast, lunch, and dinner) Protein keeps you fuller for longer. It helps balance your blood sugar and reduces cravings, making it much easier to go from one meal to the next without raiding the snack cupboard. 2) Plan meals so you know what you're going to be eating When you’ve already planned your meals (with a good protein source), you’re less likely to snack out of convenience or indecision. A plan removes guesswork and helps you stay in control. 3) Stay hydrated, drinking water regularly — especially sparkling Mild dehydration can be mistaken for hunger. Keeping hydrated, especially with sparkling water, can fil...
Read more