Short Version.

Take a multi-vitamin, fish oil and vitamin D supplement daily to promote health.

If you have nutrition, sleep, training, and all the other big factors nailed there are supplements that work for performance. I have listed some, and there are a couple more I use with high performance clients.

Long Version.

I am not a qualified medical professional. It is beyond my scope of practice to offer advice or prescribe any supplements or foods based on medical issues.

I always recommend my clients should get a blood test done to see if there is a need to supplement anything specific.

The supplement recommendations given should not replace a well balanced, varied diet. Sleep, hydration, stress, exercise and daily activity are all very important components that contribute to well-being, and looking after all of this as a cluster is what I try and push my clients toward.

A lot of people struggle with energy levels day to day, if you can tick a few of these boxes you’ll most likely solve the problem (there are cases where there is something underlying that is undiagnosed).

If you’ve signed up to my nutrition course don’t let these supplements be ‘something you’ll get to later’. Get on it straight away.

I have provided links from (click on the pictures), you just have to click on the picture of the relevant product and it’ll take you there. I don’t receive anything for this (if that changes I’ll update it).

They have a great selection of quality products, they deliver on time and I’ve never had a problem with them. If you want to choose somewhere that’s cool.



Why to take it.

A multi-vitamin taken daily may fill any small gaps which might be left by a nutrient dense, varied diet.

Taking a multi-vitamin before looking at the big pieces like diet, sleep, exercise etc. is highly unlikely to provide any real benefit. You are just looking to hopefully protect against any deficiencies. I would always advise clients to get a blood test done every year, or if you suffer from lethargy/lack of energy.

Vitamins and minerals are preferably obtained from a nutrient dense, varied diet. Think fresh fruit and vegetables with a variety of colour.

What to take, when to take it, and what dose.

I have provided a link for male and female specific multi-vits. Don’t feel like they offer a huge advantage, if you just get a standard one that’s great.

Take daily, and follow the instructions on the label.

Female Specific Multi-Vitamin

Why to take it.

The same reasons as mentioned already.

What to take, when to take it, and what dose.

Take daily, and follow the instructions on the label.

Omega 3 Fish Oil


Why to take it.

Fish oil supplementation has been shown to provide cardiovascular benefits, to help reduce inflammation in the body, and to possibly help with strength gains and fat loss. They can also help with recovery from training.

I would always encourage clients to have some kind of oily fish in their diet as it doubles up as a great source of protein as well.

There are vegetarian options available in the form of algae.

What to take, when to take it, and what dose.

300-1800mg depending on the goal and your intake of fish. You will need to look at the serving size and add together the total of EPA and DHA.

Vitamin D


Why to take it.

Before I list the many benefits it’s important to note that only small amounts can be obtained through your diet and that is why supplementation is so important here. To get the minimum recommended daily dose listed at the end you would need to consume 6 litres of milk, or 143 large eggs.

The main mechanism for vitamin D intake is through exposure to direct sunlight, so Ireland and modern day living (office jobs etc.) is not conducive to reaching the amount we need. It is estimated that over 50% of the population are deficient in vitamin D negatively impacting a range of health markers.

The benefits of supplementation are numerous;

Improves immune system function (Prietl et al 2013).

Improves bone health via calcium absorption (Hill et all 2013).

Deficiency associated with development of cardiovascular disease, cancer, inflammatory bowel disease and auto-immune disorders (Holick 2007).

Reduces depressive symptom (Shaffer et al 2014).

Potentially improves strength (Tomlinson et al 2015).

Potentially improves fat loss (Ortega et al 2008).

What to take, when to take it, and what dose.

Vitamin D is a fat soluble vitamin so taking it with a meal containing fat will help absorption.

The recommended dosage falls between 2,500 and 4,000 IU per day. I would recommend to get a blood test done (they can be pricey, but your health is important) and supplement accordingly.

The units used on labels can be different, here is a conversion chart to help figure out the dosage.

To convert Vitamin D:
From IU to mcg: IU/40 = mcg
For example: 400 IU/40 = 10 mcg
From mcg to IU: mcg * 40 =IU


Why to take it.

Probiotics are still something we do not know a lot about – which strains are best? Do they actually survive and enter the gut? Are there any long term health benefits if someone has a great lifestyle habit cluster?

There are a couple of scenarios where probiotics are recommended – traveling athletes or clients on holiday, and post-antibiotic.

The idea with traveling is to help prevent stomach upset and support the immune system, and with antibiotics it can potentially help with recolonizing ‘good’ bacteria which has been killed off.

What to take, when to take it, and what dose.

Travelling – 7-10 days before, during the time away, and 7-10 days afterwards with dose according to the instructions.

Post-antibiotic – 7-14 days after finishing the prescription of antibiotics with dose according to instructions.