Supplements for active adults: the sensible UK guide

Do active adults need supplements?

For most active adults, the priority is eating enough before adding any supplement. Training raises your energy needs and, with it, your need for most nutrients, and the first and best way to meet that is by eating enough of a varied diet. Supplements have a supporting role, filling a specific gap. If a product promises to transform your training in a capsule, treat that as marketing. The unglamorous fundamentals, enough fuel, protein, water and sleep, make the biggest difference.

Get the food right first

Before any supplement, the biggest changes come from your plate. Eat enough to cover the extra energy you are burning. Get protein across the day to support the tissue your training breaks down and rebuilds. Include iron-rich foods if you train hard, especially if you are a woman or eat little red meat. Drink to thirst around sessions, and more in heat. It is unexciting, but it does more for you than most supplements on the shelf.

The nutrients worth a look, and their real jobs

A few nutrients are worth understanding because training leans on the ordinary work they do. Each is described here only by its authorised role.

• Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, to a reduction of tiredness and fatigue, and to electrolyte balance. Our guide to magnesium for active people covers it in full.
• Iron contributes to normal oxygen transport and to a reduction of tiredness and fatigue. Women who train are the group most likely to run low, so test first, and see our iron guidance.
• Vitamin C contributes to normal energy-yielding metabolism and to the protection of cells from oxidative stress.
• Vitamin D contributes to normal muscle function, and most people in the UK are advised to consider it in winter regardless of training.

What we would not bother chasing

It helps to say what to skip too. The pre-workout, testosterone and mass-gainer end of the market makes big promises that neither the evidence nor the rules support. For a recreationally active adult, buying those before sorting food, sleep and the two basics above is money poorly spent. With the fundamentals in place, most of the rest is optional.

A simple routine around training

If you want a straightforward setup, our active routine keeps it to the sensible basics, and our recovery and everyday-essentials guides fill in the practical detail. Start with food and sleep, add vitamin D for winter, check your iron if you are a woman who trains, and build from there only if you have a reason.