Supplements Guide

Inside this guide

A GUIDE TO COMMON SUPPLEMENTS Nutrition Reference  Educational Use Consistency matters more than perfect timing for most supplements. Page 1 A Guide to Common Supplements What They Do, How They Help, and When to Take Them Supplements exist to help close nutritional gaps your diet doesn't fully cover — they're not a replacement for real food. This guide breaks down 6 commonly used supplements: what each one actually does in your body, how it helps, and the best time to take it for the most benefit. Colour Key Vitamins & Minerals Performance & Recovery Vitamin D3 BEST TIME: AFTER BREAKFAST What It Does A fat-soluble vitamin that regulates calcium absorption and supports several body systems beyond just bones. How It Helps Supports strong bones, healthy immune function, and has been linked to mood and energy levels — especially relevant for those with limited sun exposure. Zinc BEST TIME: AFTER DINNER What It Does An essential mineral involved in immune function, protein synthesis, wound healing, and hormone regulation. How It Helps Supports immune defence, skin health, and healthy testosterone levels, while also playing a role in recovery from training. Electrolytes BEST TIME: BEFORE OR AFTER WORKOUT What It Does A mix of minerals (sodium, potassium, magnesium, and others) that regulate fluid balance, nerve signalling, and muscle contractions. How It Helps Helps prevent dehydration and cramping, and supports performance during and after intense exercise or heavy sweating. A GUIDE TO COMMON SUPPLEMENTS Nutrition Reference  Educational Use Consistency matters more than perfect timing for most supplements.…