Which Supplements Are Actually Needed on Your Weight Loss Journey

After last week's blog, I received a fantastic question that I thought would be really helpful to dive into this week: "Which supplements are really necessary for my weight loss journey?"

Supplements can be a bit overwhelming, especially with all the options out there, so let’s break it down and focus on what truly supports your goals.

**NOTE: The caloric deficit only applies if YOU ARE IN A WEIGHT LOSS PHASE - for maintenance and building phases you will need to be in a higher caloric consumption

The Daily Basics for Weight Loss

First, let's talk about the essentials — the daily basics that will support your body as you work towards your weight loss and fitness goals.

1. Caloric Deficit with Protein (1-1.5g per kg of body weight)

Weight loss happens when you’re in a caloric deficit. This means you're consuming fewer calories than your body needs for maintenance. However, while reducing calories, protein becomes even more important. Aim for 1 to 1.5 grams of protein per kilogram of your body weight daily. Protein helps preserve muscle mass, keep you full, and support recovery, which is especially important as you cut calories.

2. Adequate Hydration

Drinking enough water is one of the simplest yet most effective things you can do for your body. Hydration plays a role in digestion, muscle recovery, and energy levels. Plus, sometimes when we feel hungry, we’re actually just dehydrated! Keep that water bottle handy and make sure you're drinking consistently throughout the day.

3. Multivitamins and Minerals

Even with a well-rounded diet, it's tough to get every micronutrient your body needs from food alone. A multivitamin that includes a full range from A-Z ensures that you’re filling any gaps in your diet. Pay extra attention to immune-supporting supplements like Vitamin C, Vitamin D, and Zinc — these are essential for keeping your immune system strong, especially when your body is under stress from workouts and a calorie deficit.

4. Omega-3 Fatty Acids

Omega-3s are anti-inflammatory, which is especially beneficial when you're working out regularly. They help support joint health, reduce muscle soreness, and even aid in fat loss. Fish oil is the most common source, but if you don’t consume enough fatty fish, omega-3 supplements are a great addition to your routine.

5. Collagen

Collagen is the most abundant protein in your body, helping to maintain healthy skin, joints, and connective tissues. As you lose weight and train, collagen supplementation can support joint health and reduce the risk of injury, especially if you’re doing high-impact activities. It also helps with skin elasticity, which can be especially beneficial if you’re losing a significant amount of weight.

If You’re Training Harder: 4-6 Hours a Week with Heart Rate Over 70%

Now, if you’re stepping it up and training harder — that is, exercising more than 4-6 hours per week with your heart rate consistently over 70% — you’ll need a few extra supplements to support recovery and muscle maintenance.

1. Caloric Deficit with Protein (1.5-2g per kg of body weight)

Increased training intensity means your body will need more protein to repair muscles. You may want to increase your protein intake to 1.5-2 grams per kilogram of body weight per day. This supports muscle recovery and helps you maintain lean muscle mass as you lose fat.

2. Adequate Hydration (With Electrolytes)

As you train harder, you’ll lose more fluids through sweat. Hydration becomes even more critical when you're putting in extra hours at the gym. Adding electrolytes (like sodium, potassium, magnesium) can also help replenish what’s lost during intense workouts, keeping you energized and supporting proper muscle function.

3. Multivitamins and Minerals (Full Range, Focus on Immune Health)

Training puts additional strain on your body, so ensuring you’re getting a wide range of vitamins and minerals will support your energy levels and recovery. Again, focusing on your immune system with vitamins like Vitamin D, C, and Zinc is important because intense exercise can sometimes suppress immune function.

4. Omega-3 Fatty Acids

Omega-3s still play a key role in reducing inflammation caused by training and aiding muscle recovery. Keeping those anti-inflammatory benefits is especially important when you're training more intensely.

5. Collagen

Collagen will still support joint health, but it becomes even more valuable when your workouts are more intense. High-intensity training or heavy lifting can stress the joints, and collagen helps support the cartilage and connective tissues to prevent injury.

6. Magnesium

Magnesium is crucial for muscle function, recovery, and relaxation. After a tough workout, magnesium helps prevent muscle cramps and improve sleep quality. You can supplement with magnesium or ensure you're getting enough from your diet (e.g., leafy greens, nuts, and seeds).

7. L-Glutamine

L-Glutamine is an amino acid that can help with muscle recovery and reduce muscle soreness after intense training. It supports your immune system too, which can sometimes be weakened after heavy training. This supplement helps repair muscle tissue and reduce the risk of injury, making it a great choice if you're ramping up your workout regimen.

If You’re Training Even Harder: More Than 6 Hours of Training Per Week with Heart Rate Above 70%

If you’re putting in more than 6 hours of exercise per week with a heart rate that stays above 70% for most of your workouts, your body needs even more nutritional support to recover and perform at its best.

1. Caloric Deficit with Protein (1.5-2g per kg of body weight)

When you’re working out intensely and aiming for weight loss, protein is one of the most important nutrients you can focus on. In a caloric deficit (consuming fewer calories than your body needs for maintenance), it’s vital to prioritize protein to preserve muscle mass while you lose fat. Without enough protein, your body could break down muscle tissue for energy instead of fat.

For those training hard, aim for 1.5-2 grams of protein per kilogram of body weight. This supports muscle repair and recovery, especially when you’re engaging in high-intensity workouts like HIIT, strength training, or endurance exercises. Protein also helps keep you feeling fuller for longer, which is a bonus when you're cutting calories.

2. Adequate Hydration (With Electrolytes)

Hydration is non-negotiable, especially when you're pushing your body harder than usual. Water is essential for muscle function, recovery, and overall performance. Dehydration can negatively impact your energy levels, reduce your endurance, and increase the risk of injury.

For those working out over 6 hours a week with high intensity, it’s important to not only drink water but also replenish lost electrolytes (sodium, potassium, magnesium) to prevent cramping and fatigue. Aim to drink water consistently throughout the day and consider using an electrolyte drink during or after workouts to keep your levels balanced.

3. Multivitamins and Minerals (Full Range A-Z, with Immune Support)

Training intensely can deplete your body’s micronutrient stores, so a high-quality multivitamin can ensure you’re getting everything you need to function at your best. Choose a multivitamin that offers a full spectrum of vitamins and minerals from A-Z to fill any gaps in your diet.

Focus particularly on immune-supporting nutrients like Vitamin C, Vitamin D, and Zinc. Intense training puts your body under stress, which can temporarily suppress your immune system. Supplementing with these vitamins helps boost immunity, reduce inflammation, and support overall health.

4. Omega-3 Fatty Acids

Omega-3s, especially EPA and DHA, are known for their anti-inflammatory properties, which is crucial when you're putting your body through high-intensity workouts. The inflammation caused by heavy training can lead to sore muscles, joint pain, and longer recovery times.

Incorporating omega-3 fatty acids (typically through fish oil or algae oil supplements) can help reduce these inflammatory effects and improve recovery time. Omega-3s also support heart health, brain function, and joint health, all of which are important when training intensely.

5. Collagen

Collagen is the most abundant protein in the body, and it’s a critical building block for joints, tendons, ligaments, and skin. High-intensity training can be hard on your joints, especially if you're lifting heavy or doing high-impact activities like running or jumping.

Collagen supplements help support joint health and repair damaged connective tissue, reducing the risk of injury. They also support skin elasticity, which can be helpful when you're losing weight and need your skin to adapt to your changing body.

6. Magnesium

Magnesium is often overlooked, but it’s absolutely crucial for anyone doing intense physical activity. It helps with muscle function, muscle recovery, and nerve function. Magnesium also plays a role in managing stress levels, reducing cramping, and improving sleep quality, which is vital for recovery.

Supplementing with magnesium after a tough workout can help relax muscles and support your nervous system, especially if you're experiencing soreness or sleep disturbances due to your training.

7. L-Glutamine

L-Glutamine is an amino acid that plays a key role in muscle repair and immune function. When you’re training at a high intensity, your body’s natural glutamine stores get depleted, and supplementation can help with muscle recovery and repair.

L-Glutamine also supports gut health, which is essential when you’re on a calorie-restricted diet. A healthy gut is crucial for proper digestion and nutrient absorption, and it can help improve overall immune function.

8. Creatine Monohydrate

One of the most researched and effective supplements for improving muscle strength, power, and endurance is creatine monohydrate. Creatine helps your body produce more energy during high-intensity workouts, especially those that require short bursts of power like weightlifting, sprinting, or jumping.

By supplementing with creatine, you can improve your workout performance, increase strength, and enhance muscle recovery. It also helps with muscle hydration, giving your muscles more volume, which can aid in muscle growth. Creatine is not just for bodybuilders — it's beneficial for anyone looking to improve their workout intensity and recovery.

Final Thoughts

Incorporating the right supplements into your routine can make a significant difference in supporting your weight loss and training goals. Remember, supplements are just that — they’re meant to supplement a balanced diet, not replace it. Always ensure you’re fuelling your body with whole foods first, and use supplements to fill in the gaps where needed.

Whether you're just starting out or pushing yourself harder with intense training, these basic and advanced supplements can help optimize your journey and keep you on track toward success.

If you're unsure where to start, or if you have specific concerns, always consult with a healthcare or nutrition professional to ensure you're making the right choices for your body.