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Rough Guide To Supplementation

By Luke Fullbrook | In Nutrition | on January 1, 2015

Supplements are extremely important in the quest for health, fat loss and muscle gain.  However, I need to make one thing clear – supplements are exactly that, they are to ‘supplement’ a healthy nutrition plan.  I strongly advocate the use of whole and unprocessed foods to all my clients; but due to: modern cultivation and farming methods leaving foods with severely dissipated levels of nutrients; the climate we live in, and deficiencies we have due to years of poor nutritional habits, supplementation is a must.

My clients are given a large shopping list that they need to go and purchase when they sign up for a nutritional plan, and everyone’s is different: different amounts; types; times to take.  Then there are the ones that I recommend to everyone, these are the ones I’m going to talk about today.  In my view, the four most important supplements that everyone is either deficient in or simple cannot get enough of from their diet are:  Zinc; OMEGA 3; Vitamin D and CoQ10.  I tell my clients if they cannot afford the whole list they need to get these 4.

Digression time again, my mind does have a tendency to wander, sorry.  It’s about peoples thought processes when it comes to spending money.  Genuinely most people will think nothing of blowing hundreds of pounds on the latest fitness craze or supplement that promises to give you the body of your dreams and that magic pill for fat loss.  Ultimately though it doesn’t work, and what have you learnt?  Nothing, you’ve spent all that money and are back where you started or even worse, further back.  That’s why investing in a good PT or some real knowledge and education is money far better spent, because what you learned will last you a lifetime.  Anyway, back to helping educate you and where to spend your hard earned valuable money, when it comes to supplements.


If you don’t have enough zinc, you can’t grow muscles, and your energy and recovery from exercise will be affected detrimentally.  Also zinc is synergistic to the absorption of all nutrients known to man.  So you can be eating extremely well and healthily but without the right amount of zinc in your blood you’ll not be absorbing all the nutrients from them and be deficient in other minerals to.  Zinc is also essential for your insulin sensitivity mechanism.  If that system is compromised, carbs will be stored as fats rather than building back up your glycogen stores.


I genuinely don’t even know where to begin when listing the benefits of this, or more specifically the part called DHA.  It can help boost serotonin levels; studies have shown that it helps protect the brain against memory loss and cell damage caused by Alzheimer’s disease; it’s an anti-inflammatory (counteracting inflammation); stops the build up of fatty deposits in the arteries; anti-arrhythmic;anti-thrombotic.  It can also take the body from a lipogenetic state (storing fat) to lipolysis (the opposite – removing the fat stores and using them as energy).  This is my number one supplement!


Vitamin D is not actually a vitamin; it is a hormone and is made in the skin as a result of exposure to sunlight.  What don’t we get much of in this country?  Sun, therefore, without a doubt we can all do with topping our levels up.  Three options:  Move to Australia; take a holiday for 6 months of the year; or supplement.    I recommend to all my clients, 3,500 ius a day.  This is well within a safe level, for example someone sunbathing at Cape Cod in June or July for 15-20 minutes equates to taking 20,000 ius orally.  High dosages may increase the body’s sensitivity to insulin, thus reducing risks of diabetes.   It is also essential  in arming the body’s immune defences’.  Ever wondered why you don’t get as ill in summer as winter?


CoQ10 is one of the best nutrients to feed your heart.  It can be synthesized in the body; however, there are circumstances when the body doesn’t make sufficient amounts.  For example as we get older, production slows down.  It is one of the most powerful antioxidants within the body and specifically targets those free radicals that cause heart disease and cardiovascular problems.  It is also the key nutrient for generating energy within the human body (upto 95%).  If you want to look after your heart, you need to supplement with this.  Dr Stephen Sinatra Cardiologist says “In fact, I strongly recommend that anyone-and especially those with any known cardiac condition like hypertension, blocked coronary arteries, or arrhythmia – supplement their statin therapy with at least 200mg of CoQ10 daily, in divided doses.’  I personally take 140mg daily.

The above, this time, aren’t just my views and opinions these can all be backed up with numerous studies done from around the globe.  Unfortunately the health care professionals that deal with us are not always up to date with these facts and are more concerned with alleviating the symptoms rather than the actual problem, thanks to Pasteur.  Always, talk to your DR first before making any major changes to your lifestyle, especially if you are currently receiving treatment, but always remember to educate yourself.

Any questions you know where I am.

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