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Are Food Supplements Essential?
The food supplements industry is huge, according to precedence research[1] it was work $200 billion (about £150 billion) in 2025 and is set to grow in the coming decades. Protein absolutely dominates the market with whey protein being the preferred, but how essential is food supplementation?
Protein
I’m going to start this with what some will perceive as a controversial statement, but in the twenty first century, western culture/diet, Protein supplementation is probably not as essential as you think. Whilst physical culture has been around for centuries it really started to come into a sharper focus in the Victorian era when people started to have more time and crucially money to start indulging in leisure activities. If you look at literature from this period, there are adverts even then for food supplements. During that period a lot of it was relatively crude with things like Bovril™ being marketed as a way to build yourself up. What stands out though is the issue as they saw it was that the population were weak and thin. This is borne out in studies[2] which show average height and weight data from that period to be just 61kg for a male aged 24-30 in the UK.
This is not the issue we have today. Data shows that average weight increased throughout the twentieth century, and more rapidly in the past 50 years. Average weight of a male aged 25-34 in 2021 according to NHS data[3] for England was 84.8kg. During the war and post war period, food was rationed, especially things like meat and dairy which are typical sources of protein. Again, this is not the issue today. Most of us have the ability to eat protein with every meal if we want too. Protein intake beyond 1.6kg per kg of bodyweight has been shown to have no further benefit[4]. So my thoughts on protein supplementation remain as they have always been, if you like the shakes, drink them, but you can certainly get what you need protein wise from your normal diet if you choose to do so.
Creatine
Creatine is a compound that is found naturally in muscle tissue, and as such it is present in meat. Creatine is one of the most researched supplements on the market which makes decision making here much easier. All the studies show the same results, creatine supplementation has a positive effect on muscle mass and strength[5] it should definitely be part of your diet.
Fish oils
Fish oils have long been touted as being beneficial for the joints whilst the omega 3 has been recommended as good for heart health. They remain a popular supplement for older people but what does the evidence suggest. Well looking at studies for their use for joint health [6] the evidence seems to suggest that it may beneficial, with some anti inflammatory properties that seemed more effective in those with rheumatoid arthritis than osteo arthritis . For heart health it was a bit more mixed[7] with a study published in the BMJ suggesting that for the general population it could increase the risk of Atrial Fibrillation though benefits were seen in those individuals who already had known cardiovascular disease. With it being a mixed bag I think fish oils are probably best weighed up by the individual in terms of risk to benefit rather than a blanket yes to all.
Vitamin D
Vitamin D is a fat soluble nutrient that is essential for calcium absorption which in turn helps the body health and maintain strong bones and teeth. It is also crucial for healthy brain function. It is present in oily fish, egg yolks, beef liver and some mushrooms. Crucially the skin can make vitamin D3 if it is exposed to UVB ie sunlight. As such vitamin D supplementation may well be recommended to those who reside toward the poles where daylight hours may be reduced in the winter. Whilst supplementing with vitamin D might not make a difference in your health if you have adequate amounts[8] if you know you are deficient (and this applies to all vitamins) supplementing could make a difference. I live in Scotland, and I already know from recent blood tests that I am a bit deficient in vitamin D, so for me supplementation is the way ahead.
Pre-workouts
Pre workout usage has exploded in recent years with some people coming to rely on them. Often, they contain relatively high concentrations of caffeine along with beta-alanine, taurine and sometimes creatine. Anecdotally I will note some have caused athletes to show positives of drug tests in competition so for me they are an outright no, I believe performance enhancing drugs have no place in sport or physical culture. Studies indicate that whilst they don’t increase strength directly, they can improve anaerobic power performance[9]. Meta analysis suggest that they can have some benefit to heart health but taken to excess could have the opposite effect[10].
For me supplementation should be a way to support your normal diet, with the emphasis being on whole foods. Protein with each meal is relatively easy for the majority of us to achieve. But if it’s convenient and you enjoy them try a protein shake or bar. If you are needing to reduce your caloric intake to lose a little weight, then taking a multivitamin to ensure that you don’t develop any deficiencies is a good strategy. Those living in the further Northern (or Southern) climes may need to consider specific vitamin D supplementation. Creatine supplementation appears to be good for all and is one I certainly recommend.
[1] Sports Nutrition Supplements Market Size, Report by 2034
[2] Height, Weight, and Body Mass of the British Population Since 1820 by Roderick Floud
[3] Health Survey for England, 2021: Data tables
[6] Omega-3 Fatty Acids for the Management of Osteoarthritis: A Narrative Review - PMC
[9] The effect of acute pre-workout supplementation on power and strength performance - PMC
[10] Pre-Workout Supplements and Their Effects on Cardiovascular Health: An Integrative Review - PMC
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