Supplement basics
Creatine daily
Creatine can help repeated, short high-intensity efforts for some people. In research, 3–5 g per day is a common maintenance amount. Creatine monohydrate is the most studied form.
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Supplement basics
Creatine can move the scale
An early gain on the scale after starting creatine can reflect extra water held in muscle, not automatically body-fat gain. Stomach upset can happen for some people.
Read NIH source ↗Minerals
Magnesium: know the range
Adult needs are 400–420 mg a day for men and 310–320 mg for women. Good food sources include legumes, nuts, seeds, whole grains and leafy greens.
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Magnesium: check the label
For adults, the 350 mg upper limit applies to magnesium from supplements and medicines—not food. Too much supplemental magnesium can cause diarrhoea, nausea and cramps.
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Fibre target: 30 g
Why it matters: fibre supports healthy digestion and is linked with lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. UK guidance for adults is 30 g a day.
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Make one high-fibre swap
Try wholegrain bread, brown rice or wholewheat pasta in place of a refined version. Small swaps are an easier way to build towards a higher-fibre day.
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Vitamin D in UK winter
Adults should consider 10 micrograms (400 IU) of vitamin D a day in autumn and winter, when UK sunlight is not strong enough to make enough in the skin.
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B12 needs a reliable source
Adults need about 1.5 micrograms of vitamin B12 daily. It is naturally found in animal foods; people avoiding them need a reliable fortified-food or supplement plan.
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Calcium: 700 mg daily
Adults aged 19–64 need 700 mg of calcium a day. Dairy, calcium-fortified soya drinks, leafy greens and canned fish with edible bones can contribute.
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Fish: two portions weekly
A balanced diet should include at least 2 portions of fish weekly, including 1 oily-fish portion. Salmon, sardines and mackerel provide long-chain omega-3 fats.
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Fluid guide: 6–8 glasses
The NHS guide is 6–8 cups or glasses of fluid daily. Needs can rise with heat, long activity, illness, pregnancy or breastfeeding.
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Five portions, not five foods
Aim for at least 5 portions of varied fruit and vegetables a day. An adult portion is about 80 g; fresh, frozen and tinned options can all count.
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Juice counts once
Fruit juice and smoothies count as a maximum of one 150 ml portion of your 5 A Day. Whole fruit gives you more intact fibre.
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Salt: keep it under 6 g
Adults should have no more than 6 g of salt a day—about one level teaspoon, including salt already in packaged foods and meals.
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Iron needs differ
For ages 19–50, UK daily iron guidance is 8.7 mg for men and 14.8 mg for women. Meat, fish, beans, pulses and fortified cereals all contribute.
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Protein variety matters
Use a mix of protein foods across the week: fish, eggs, poultry, dairy, beans, lentils, chickpeas, tofu, nuts and seeds. Pulses also add fibre.
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Skin after a workout
Pat sweat with a clean towel, change out of sweaty clothing and shower when practical. For outdoor training, choose broad-spectrum, water-resistant SPF 30+.
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