Adding specific supplements into a healthy diet can have some really beneficial effects on health, as well as certain goals such as building muscle, increasing strength or improving aspects of fitness. Before starting to take supplements you should always make sure your raw food diet is good, getting in as much nutrition as you can this way. Supplements should not be taken in place of raw food. Consulting a qualified nutritionist is beneficial before taking supplements to assess appropriate dosage and health effects.

bone & joint health
Having strong bones and joints can be very helpful, especially later on in life when bones and cartilage weaken and break down. Glucosamine has been shown to be beneficial in strengthening joints and decreasing the onset of osteoarthritis. Alongside this, vitamin D can help increase the uptake of calcium from the blood, helping bones build, preventing weaknesses and improving functionality.

build muscle & increase strength
Preventing muscle breakdown and building up skeletal muscle and strength has many benefits, including better blood flow and better movement. Protein supplements, filled with vital amino acids help build muscle – there are many different types such as casein, whey and even pea protein supplements. These all help build muscles after exercise. Within our muscles there is creatine, which is used as a fuel for muscle contraction. Supplementing with this can help increase strength and power along with helping muscle build.

improve fitness
Some supplements can help boost fitness, especially taken during and prior to exercise. Caffeine has been shown to acutely increase aerobic and anaerobic capacity, leading to improved endurance as well as improving power output. Beta-alanine as well as creatine can aid in short-term fitness and improving muscular endurance due to a prevention action of the acid on muscles tissue. Co-enzyme Q-10 has been shown to increase VO2 max, seeing increases in the heart and lungs ability to handle intense exercise.

digestion & gut health
Optimal digestion will help towards better health, increasing your ability to absorb food and use it efficiently within the body. A damaged gut can lead to bloating and lethargy among many other things. Supplementing Probiotics, otherwise known as ‘good bacteria’, can help rebuild the gut wall, improving the digestive system’s ability to absorb food’s nutrients and get rid of toxins from within food. Peppermint oil can be effective in reducing bloating and gas within the digestive system, helping to sooth the gut and intestines and preventing abdominal pain due to an irritable bowel.

recovery & sleep
A good night’s sleep is great for keeping stress at bay, detoxification and over all good health. Although natural sleep is the best, sometimes help is needed. Melatonin and Magnesium supplementation have been shown to help those who struggle to sleep, improving the ability to fall asleep and promoting relaxation. Lavender oil, derived from plants, can help reduce anxiety and promote calm and natural sleep via absorption through the skin or even just the aroma.