\n\t\t\t\t\tThere are plenty of people ready to tell you that their new supplement is the answer to your prayers\t\t\t\t\t <\/p>\n
The world of supplements<\/a> can be confusing. On the one hand, you have brands and influencers claiming a supplement has radically changed their life. On the other hand, you have experts and sceptics dismissing most supplements as unscientific or misleading. The truth is more nuanced.<\/p>\n Nichola Ludlam-Raine, specialist dietitian and author of How Not To Eat Ultra-Processed, confirms that \u201cthere are very few supplements you actually need\u201d. \u201cOther than for specific circumstances or times of life, you can get all your nutrition from food,\u201d she says. \u201cIt\u2019s actually absorbed better and you\u2019re getting other nutrients from that food\u201d. <\/p>\n However, that doesn\u2019t mean that none of the supplements on the market work \u2013 just that they need to be taken in specific contexts or by specific people. Ludlam-Raine adds: \u201cI\u2019m a big believer that if something\u2019s not going to confer harm, may confer benefit, it\u2019s not going to break the bank, and you\u2019re doing the basics right, then you can give it a go for a number of weeks. If you notice an improvement, great; if you don\u2019t, stop.\u201d<\/p>\n New FeatureIn ShortQuick Stories. Same trusted journalism.<\/p>\n While the best solution for you will remain, ultimately, personal, we spoke to the experts and looked at the studies to establish the few supplements that are actually recommended by medical experts, and break down who they work for and how to take them.<\/p>\n The advice, always, Ludlam-Raine adds, is to speak to a healthcare professional before making any changes. But if you do opt to trial a new supplement, Ludlam-Raine says the key is \u201cto buy from a reputable company, have a short ingredient list, and to be third-party tested. This will ensure you\u2019re getting what you\u2019re paying for.\u201d<\/p>\n Magnesium<\/p>\n What does it do?<\/p>\n Magnesium <\/a>is a key nutrient involved in hundreds of biochemical processes in the body: it regulates muscle and nerve function, blood sugar levels, and blood pressure and makes protein, bone and DNA. The body does not produce magnesium, but sources it from our intake.<\/p>\n \u201cThere is some evidence around magnesium helping sleep and a bit around migraine prevention, muscle relaxation, and constipation as it can have a laxative effect,\u201d Ludlam-Raine says. \u201cBut most people don\u2019t need to supplement as they are getting enough from their food.\u201d<\/p>\n Who needs to take it?<\/p>\n In order to see positive effects of any kind from taking magnesium, you need to be deficient in the first place. The last National Diet and Nutrition Survey<\/a> in the UK, which looked at magnesium status (in 2018), found that around 10 per cent of men and 20 per cent of women are not getting the daily recommended intake. Those most likely to be getting too little include people with gastrointestinal diseases, people with type 2 diabetes<\/a>, people with long-term alcoholism, and older people.<\/p>\n But in general, it is recommended to focus on dietary sources before opting for supplements, Ludlam-Raine says. \u201cIf you are deficient in magnesium, then [a supplement] will benefit you, but if you are not deficient, I don\u2019t think the evidence is there to support taking [it] unless you need help with something like constipation.\u201d<\/p>\n For everyone else, she says to focus on dark leafy greens, nuts and seeds like almonds and pumpkin seeds, black beans, edamame, even whole grains and dark chocolate. \u201cIf you\u2019ve got a lot of those in your diet, then you probably don\u2019t need a supplement, especially as there can be side effects like nausea and diarrhoea.\u201d<\/p>\n Who should avoid it?<\/p>\n There are also groups who should avoid taking magnesium supplements without medical supervision, as there can be a risk. \u201cIf you are pregnant, breastfeeding, taking prescription meds, or dealing with diarrhoea, you must discuss it with your doctor or pharmacy\u201d, she adds.<\/p>\n For those with kidney disease, taking magnesium supplements can even be dangerous and can cause hypermagnesemia \u2013 a potentially life-threatening condition that can leave someone with paralysis or in a coma.<\/p>\n What\u2019s the best way to take it?<\/p>\n The daily recommended dose is 300mg for men and 270mg for women, though the supplement should skew lower as you will likely have dietary sources. Other than eating your magnesium, the two types of supplements are magnesium citrate (which is well absorbed and helpful for constipation) and magnesium oxide (which is not very well absorbed and has a really strong laxative effect), Ludlam-Raine explains.<\/p>\n Creatine<\/p>\n What does it do?<\/p>\n Creatine<\/a> is a natural compound found in every cell in your body. We make about half of what we need from the amino acids in our liver and kidneys \u2013 though the rest comes from our food. The main job of creatine is to supply energy to the muscles, which helps them produce quick bursts of energy.<\/p>\n \u201cCreatine is one of the most widely studied supplements, especially in the bodybuilding community,\u201d Ludlam-Raine says. \u201cBut research is also expanding into brain and joint health. Benefits of creatine include muscle strength, muscle mass maintenance, cognition and potentially healthy ageing.\u201d<\/p>\n Who needs to take it?<\/p>\n Creatine, Ludlam-Raine says, \u201cis one of the few [compounds] where even if you have a healthy, balanced diet, you can top it up \u2013 adding creatine could help you above and beyond.\u201d It\u2019s found in all our protein sources, but there is evidence to suggest that the supplementary form gives you more bang for your buck. One study<\/a> found that 5g of a creatine supplement corresponds to the same creatine content as found in 1.1kg of uncooked steak.<\/p>\n The best food sources of creatine are meat and fish, and it is also found in dairy and eggs and in smaller amounts in legumes, nuts, seeds and soya. \u201cYou could argue that those following a plant-based diet or a vegan diet may benefit a bit more from taking it,\u201d she adds. Again, the most impactful benefits are for older adults, women, and vegetarians and vegans, as they naturally start with lower creatine levels<\/a>.<\/p>\n Who should avoid it?<\/p>\n Creatine is a relatively safe supplement, but Ludlam-Raine cautions that \u201cyou need to stay hydrated if you are taking it because you need enough fluid to help with kidney function.\u201d By the same metric, \u201cit might be unsafe for people with pre-existing kidney problems.\u201d<\/p>\n What\u2019s the best way to take it?<\/p>\n \u201cCreatine monohydrate is the gold standard: it\u2019s the best absorbed, most studied and also the cheapest,\u201d Ludlam-Raine says. \u201cThe usual dose is between three and five grams\u201d. <\/p>\n Vitamin D<\/p>\n What does it do?<\/p>\n