If I eat ‘healthily’, do I need to supplement?

“I eat healthy, but should I still supplement?”
The problem?

What does ‘healthy’ actually mean?

No carbs?

Low fat?

High protein?


No cheese?

Low calories?

High fibre?

And for some with Irritable bowels….low fibre?

You get my point.

In short, you could get your levels checked if you feel you have nutrient deficients. I mean, you could argue that restricting foods and food groups (like the above so-called healthy diets could make you at higher risk of a nutrient deficiency).

But that said, if losing weight means you have to create a calorie deficit and getting rid of body fat makes you healthy by reducing your risks of conditions such as Type 2 diabetes etc…

You could argue that a ‘heathy’ diet may have to restrict some food groups to help you control your overall calories?

Anyway, here’s 5 nutrients that you might want to think about:

1) Omega 3 – 


Found in oily fish, like salmon, trout, mackerel and sardines, it’s associated with:


* A decreased risk of heart disease


* An increased ability to absorb and use protein so you can get that leaner look


* Increased concentration so you don’t have to pretend you’re working when your boss comes over or rely on caffeine to get you through the day


* Healthier joints so you hear less ‘creaks’ (as a member of my Fit For Life Body Transformation calls it)


* Improved gut health and a boosted immune system so you spend less time with the sniffles and more time doing what you want to do!


The ‘Fishing’ Line:


* Eat Oily Fish about 2-3 times per week (salmon, trout, mackerel, sardines)


* Consider supplementing with omega 3, such as this one


* Think about reducing your Omega 6 intake (fats from vegetables oils, for example) so you have a better balance of omega 3 to 6!


2) Magnesium – about 1 in 7 of us may be deficient in magnesium.

There’s even some research showing that diabetes and high blood pressure are linked to magnesium deficiencies. ….


Not to mention, muscle cramps…fatigue….and  even migraines…


Actions for you:


* Eat some nuts (like almonds or almond butter)

* Have some yoghurt

* Enjoy some dark chocolate (try a square or a two to help with cravings as well)

* Load up on leafy greens 

* Eat your beans and legumes (Caution: Likely to cause strong winds…)
3) Vitamin B12 –
Did you know that your body cannot produce vitamin B12?
Nerves, your brain, and your blood cells – they all need it!
So, you have to get if from the food you eat. 
It mainly comes from animal products (although you can find it in algae, plants contaminated with animal feces lol and fermented soy…)
Actions for you:
* Drink some milk (dairy free alternatives should be fortified), eat your eggs, and fry your steak!
* Consider a B Vitamin supplement (such as this one) if you are low (the absorption of vitamin B is quite complex due to it requiring a protein…more on that another day!)
4) Vitamin D3 –
Did you know vitamin D is actually more like a hormone than a vitamin?
We simply don’t get enough of it (although this weather has helped) and is important for our immune system.
But, even if it is sunny, you’re often working or too busy doing ‘stuff’ to enjoy it
In fact, even Australians are deficient in the “sunshine” vitamin <<< which is saying something! 

So, it’s no wonder that even Public Health are advising that you might want to supplement with it during the months of October – April 
Actions for you:
* You can get some Vitamin D from oily fish and eggs (but not much)
* Consider supplementing with Vitamin D3, such as this one

5) Iron –

​​just drink Guinness….

Joke….It’s not really high in iron at all lol​​
Anyway, iron deficiencies are pretty common if you’re menstruating or pregnant. 
It’s important in the make up of your red blood cells!
Now, there’s two types:
* Haem iron – which is very well absorbed and found mainly – again – in meats, particularly beef!
* Non – haem iron – Not easily absorbed but found in a load of animal foods and veggies / grains, such as lentils, nuts, and spinach
Actions for you:
* Consider whether you’re eating any red meat
* If you’re a vegetarian / vegan, here’s a quick and simple tip…
Pair non-haem iron (beans and lentils etc) with vitamin C and reduce tea and coffee consumption around the time when you eat non-haem sources of iron like lentils, nuts or spinach to increase the absorption of the iron!
* Consider supplementing with iron, such as this one
Or depending on your overall diet, you could just choose to go with a comprehensive multivit, like this one
Aaaaannndd breath!

In short. What’s healthy for YOU, may be different to what’s healthy for me…

So, if it’s personalised nutrition, support, and a simple fitness plan to get you started (even if you have knee, hip, or join issues) and find what’s healthy for YOU?

You might like our ladies only Fit For Life Body Transformation Programme​​

​​Matt ‘unhealthily health conscious’ Fruci
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