💊 The Truth About Supplements for Surrey Residents

Sam Barfield
Oct 8
2 min read

Do you really need them — or are they just clever marketing?

Walk into any health shop in Surrey and you’ll see walls stacked with pills, powders, and potions all promising energy, fat loss, or glowing skin. But here’s the truth — most people don’t need more supplements. They need better habits.

Still, a few key supplements can make a big difference when combined with a solid diet, sleep, and training plan.

Let’s break it down 👇

🧬 1. Protein Powder – The Surrey Essential

Whether you train in your living room, local park, or with us 1-1, protein is your body’s building block. It supports lean muscle, speeds recovery, and keeps you full — but most people don’t hit enough from food alone.

💡 Use it when:

You skip meals or train early
You struggle to eat enough protein daily

🥤 Best options:

Whey isolate (fast-absorbing, ideal post-workout)
Plant-based blends (for dairy-free diets)

🌞 2. Vitamin D – Your Surrey Sunshine Backup

Let’s be real… Surrey isn’t known for year-round sunshine. Vitamin D supports immunity, bone health, mood, and hormone balance — and nearly every UK adult is deficient during autumn and winter.

💡 Take: 1000–4000 IU per day (especially Oct–April)Pair with a meal containing healthy fats for better absorption.

🩷 3. Omega-3 – The Unsung Hero

Omega-3s help reduce inflammation, support brain function, and aid recovery from training.If you don’t eat oily fish 2–3 times a week, you’re likely missing out.

💡 Choose:

Fish oil (EPA + DHA content of 1000mg+)
Algae oil if you’re plant-based

💊 4. Magnesium – Stress, Sleep & Recovery

Modern lifestyles are stressful — running a business, commuting, late nights... sound familiar?Magnesium helps relax muscles, improve sleep, and support energy production.

💡 Take: 200–400mg before bed (glycinate or citrate form)

⚡ 5. Creatine – For Strength & Energy

If you train regularly (especially resistance or HIIT), creatine is one of the most researched, effective, and safe supplements out there. It enhances muscle performance, recovery, and even brain health.

💡 Take: 3–5g daily — any time of day, consistency is key.

🚫 The Ones You Don’t Need

❌ “Fat burners” – usually caffeine in disguise.

❌ Detox teas – your liver does that for free.

❌ Fancy greens powders – nice add-on, not essential.

If it sounds too good to be true... it is.

🧠 Bottom Line

Supplements can support your results — but they’re the cherry on top, not the foundation. No pill can replace real food, training, hydration, and sleep.

Start with the basics. Nail your habits. Then, add the essentials:

✅ Protein powder

✅ Vitamin D

✅ Omega-3

✅ Magnesium

✅ Creatine