The supplement industry is rife with clever advertising and marketing ploys looking to deprive you of your hard-earned cash in return for magic lotions and potions full of lofty promises but generally without the same magnitude of reward.
If it seems too good to be true, it often is! Now let me start by saying with supplements, the clue is in the name - they supplement something, and in this case, it is your day to day diet.
They can potentially fill the gaps present in your nutrition. However, if you are already getting adequate amounts through your daily food intake, you may not need them.
People with a lack of nutritious food may benefit from a daily multivitamin. Most of us could benefit from sufficient amounts of daily vitamin D in Ireland, especially in those darker and dreary Winter months.
Another supplement that repeatedly raises its head, with a wide range of benefits for many demographics, is Omega-3 fish oils, particularly their EPA (Eicosapentaenoic acid ) and DHA (Docosahexaenoic acid ) content. If you are eating oily fish multiple times over the week, you may not need to consider supplementation; however, if you fall outside of this camp, you may be missing a trick.
Omega-3 fish oils are nutraceutical in that they are food sources or parts of food that provide medical or health benefits, including the prevention and treatment of disease. They are essential for good health and are often under-consumed. Both EPA and DHA contribute to providing the main benefits. I mention EPA and DHA content because some supplements out there utilise an ALA (Alpha-linolenic acid ) content instead, which can indeed be converted to EPA and DHA. However, only a tiny amount can be synthesised in the body, making it inferior to EPA and DHA if taken in identical amounts.
Some of the vast range of benefits of fish oils include: (1 ) They are antihypertensive in as such that they can help in the lowering of blood pressure; (2 ) Omega-3s are linked to better heart health, such as the lowered risk of stroke; (3 ) They have anti-inflammatory properties; (4 ) They are linked to improved mood; (5 ) They help facilitate weight loss; (6 ) They are linked to lower rates of stress and (7 ) They can assist in reducing the decline of muscle mass in the elderly.
However, please be advised that these improvements need to go hand in hand with a focus on activity and nutrition.
While I’d encourage eating more fish, supplementing is also a simple and effective way to increase your Omega-3 intake, especially if you follow a fish-free diet. If you would like some more information on the benefits and dosage protocols for you, please feel free to reach out to me on the channels mentioned below.
Micheál Penston is the Head Coach & Nutritionist at FM Fitness and Nutrition based in Westport. They specialise in helping busy men and women create the healthiest versions of themselves by educating and empowering all their lifestyle areas: fitness, nutrition, recovery, and behaviours. You can grab a FREE copy of the 5 Stage Health and Fitness Kickstarter or find out more about their online and in-person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition.
