Exercise and Diet is Not Enough!

Nikki LanBlog

You’ve heard us speak about protein, calories and exercise, but one of our pillars to success is supplements. PGPT have carried out a lot of DNA tests since it was rolled out and it made us realise how many people are deficient in vitamins and minerals. Some of these can be found in a healthy balanced diet, but others need to be supplemented.

Often feeling lethargic, forgetting things and catching colds or viruses isn’t down to a lack of sleep or the weather, it is in fact a lack of vitamins which are weekending your body’s ability to function correctly or to synthesise nutrients from your foods in order to fuel your body.
But with such a vast range of supplements available how do we know which ones to take? Let’s take a look at my top 3.


Not often talked about, but essential to regulate biochemical reactions in the body including energy production, protein synthesis and nerve and muscle function. It is also known to calm nerves, prevent osteoporosis and migraines ad also aid digestion. An average man would require 420mg of magnesium a day and a woman around 320mg. It can be found in foods such as green leafy vegetables, nuts and whole grains. It can also be found in bottled and tap, but not filtered water. We’re not able to absorb the full amount of magnesium from our food, in fact we only absorb about 30%-40%, which is why a magnesium supplement is at number 1.


Known to aid reduce cholesterol, high blood pressure and the risks of heart disease, omega-3 fatty acids are an essential part of our bodily function and if you do not eat oily fish or nuts, then a supplement is a must. A deficiency can contribute to both physical and mental health problems. Known to fight depressions and to promote brain health, they’re not just essential to your body. When it comes to weight management omega-3’s can help to regulate insulin resistance, and reduce symptoms of metabolic syndrome which can include symptoms such as fat around the belly, high blood pressure and risk of obesity. I’ll be honest, when it comes to telling you about the benefits of omega-3, I could be here all day…

This is however an area where you need to spend a little money as cheap brands are pretty much like taking a placebo.


For both men and women vitamins A, B, C and D are all essential. These can be found in a multivitamin, or maintained through a good balanced diet and a few lifestyle changes. When the sun comes out there is a debate as to whether we should cover up and stay in the shade…well for vitamin D we would suggest just rolling up your sleeves a little when walking to and from work, this is enough to raise your vitamin D levels to a healthy level. When it comes to vitamins, you can’t get better than cruciferous and green leafy vegetables which are packed full of minerals and nutrients. A multivitamin will support everything from your immune system to your hair, skin and energy levels.

So if you do not eat all food groups, or you find yourself getting sick or feeling run down quite often then get yourself some magnesium, omega-3 and a multivitamin. These will ensure that your body has a fighting chance at maintaining your health, both mental and physical.

Nikki Lan

For Nikki health and fitness isn’t just a job, it’s a passion and part of her everyday life. With a keen interest in pre and post-natal training Nikki is always looking for new ideas, articles and studies to broaden her already vast knowledge of the subject.

Whether you’re looking to stay active and strong during pregnancy, tone up, or lose weight, Nikki has the tools and dedication you need to achieve your goals.

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