Do you need supplements to get fit? A personal trainer’s honest answer

Meta description: Most people don’t need supplements to get fit. A personal trainer explains the few with good evidence, including vitamin D andcreatine, and the ones to skip.

The short answer: most people don’t need supplements to get fitter. Good food, regular training and enough sleep doalmost all of the work. A number of supplements have good evidence behind them: vitamin D, creatine for strength and power, caffeine for performance, and protein powder for convenience.

Should you take vitamin D?

In the UK, probably yes in the darker months. NHS advice is that everyone should consider a daily supplement of 10 micrograms of vitamin D during autumn and winter, because there isn’t enough sunlight for the body to make its own. Vitamin D supports healthy bones and muscles.

Does creatine work?

Creatine monohydrate is one of the most researched supplements in sport. Taking 3 to 5 grams a day can help you produce more power in short, hard efforts like lifting and sprinting, which can lead to better strength gains over time. It is considered safe for healthy adults. You may gain a little weight at first, which is water held in the muscles.

Is caffeine a good preworkout?

Caffeine can make hard training feel easier and help performance. A cup or two of coffee 30 to 60 minutes before training does the job for most people. Avoid it later in the day if it affects your sleep, and speak to your GP first if you are pregnant or have a heart condition.

Do you need protein powder?

Only if it helps you reach your daily protein target. It is a convenient food, not a requirement.

Which supplements should you skip?

Be wary of fat burners, detox teas and testosterone boosters. There is little good evidence that they work, and some contain ingredients you would not choose to take. Supplements are not checked like medicines, so if you buy any, choose products that are independently batch tested, such as those certified by Informed For Sport.

Want to coach this for a living?

On the V1BE Academy Active IQ Level 3 Personal Trainer course you learn how to find credible nutrition information and give clients honest, safe advice. Study online, then start your career at an affiliated gym near you.

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