Do we need to supplement our diet? Part 2
Part 2: Performance, Recovery & Targeted Supplementation
While Part 1 focused on essential vitamins and minerals, Part 2 explores "ergogenic aids" and targeted nutrients that are frequently misused or misunderstood, and we draw a distinction between clinical value and marketing hype.
Omega-3 Fatty Acids
Omega-3 fatty acids (EPA and DHA) are widely associated with:
anti-inflammatory effects
cardiovascular support
However, recent large-scale trials, such as STRENGTH and REDUCE-IT, have added complexity. These studies suggest that high-dose Omega-3 supplementation (more than 4g a day) may actually increase the risk of atrial fibrillation in otherwise healthy individuals.
The benefit in taking omega-3 supplements seems to be strongest for individuals with existing heart failure or previous myocardial infarction (heart attack), where it helps stabilize the heart's electrical activity.
For general health, a daily intake of 250–500 mg of combined EPA/DHA is recommended. The main dietary source is oily fish, whilst for vegans, algae-based oil is the only direct source.
Creatine Monohydrate
Creatine is among the most extensively studied compounds in nutrition science. It has a proven mechanism of increasing phosphocreatine stores within muscles, leading to enhanced ATP regeneration. As ATP is the main source of energy, produced by mitochondria, this supports high-intensity performance by increasing the energy capacity of the muscles. This energy is then used for contraction.
While primarily used for muscle protein synthesis, new data also suggests cognitive applications. Emerging research indicates that creatine supplementation may improve short-term memory and reasoning, particularly in individuals under sleep deprivation or high stress.
Whilst higher doses have shown that saturation can be achieved quicker, a daily maintenance dose of 3-5g is sufficient to saturate muscle stores after roughly 3-4 weeks.
BCAAs
Branched-chain amino acids (Leucine, Isoleucine, and Valine) are often sold as essential for recovery. However, the evidence for this is limited.
Amino acids compete for the same transporters in the gut. By flooding the system with just three specific amino acids (BCAAs), you may actually inhibit the absorption of other essential amino acids (EAAs) that the body needs for full muscle repair.
Research shows that taking BCAAs in isolation is significantly less effective than consuming a "complete" protein (like whey, soy, or meat) which contains all nine essential amino acids.
If you hit your daily protein targets, BCAA supplements offer negligible benefit.
When Supplementation Becomes Clinical
It is vital to recognize that your nutritional status is not just a result of what you eat, but also the medications you take and the conditions you live with.
In these instances, supplementation is no longer optional, but clinically necessary. However, because of the risks of drug-nutrient interactions, it must be targeted, monitored and medically guided.
Nutrient status is influenced by:
health conditions → many common medications interfere with nutrients absorption and production
digestive function → conditions like Celiac disease and inflammatory bowel disease will affect how well you absorb nutrients from your diet
physiological changes over time → age-related decline in stomach acid can create profound deficiencies that a standard diet cannot fix.
The assumption that more is better can lead to harm. Excess intake may result in toxicity, and reduced absorption of other micronutrients.
Final Takeaway
Food remains the foundation of health
Supplements are tools → not substitutes
The most effective approach is individualised and evidence-based
If you want clarity on your nutritional status, click here to book a blood test with accredited lab, Medichecks.
Once you have you results, book a discounted consultation with Orion Medica to take a data-driven approach to your health.
In our next article, we will explore how medications and underlying health conditions can contribute to hidden nutrient deficiencies, and how to manage them safely.
