Sussex Performance Centre

What Supplements Are Worth Buying?

With everyone interested in aiding their health right now as we all fight Covid-19, Nathan Da Costa (SPC Head Coach) brings us his own unique take on the supplements SPC regularly use and WHY.

Watch the video above and then see the notes below

Vitamin D

Vitamin D has multiple roles in the body. It assists in:

  • promoting healthy bones and teeth
  • supporting immune, brain, and nervous system health
  • regulating insulin levels and supporting diabetes management
  • supporting lung function and cardiovascular health
  • influencing the expression of genes involved in cancer development

Vitamins D & K work as a team and so should be taken together to ensure the correct balance of each. Buy it here

Omega 3

Findings show omega-3 fatty acids may help to:

  • Lower blood pressure.
  • Reduce triglycerides.
  • Slow the development of plaque in the arteries.
  • Reduce the chance of abnormal heart rhythm.
  • Reduce the likelihood of heart attack and stroke.
  • Lessen the chance of sudden cardiac death in people with heart disease.

Omega-3 Concentrate is a concentrated form of the two most important components of fish oil – EPA and DHA. Buy it here

Prebiotics and Probiotics

Prebiotics and probiotics are live bacteria and yeasts promoted as having various health benefits. They’re usually added to yoghurts or taken as food supplements, and are often described as “good” or “friendly” bacteria.

Probiotics are thought to help restore the natural balance of bacteria in your gut (including your stomach and intestines) when it’s been disrupted by an illness or treatment.

There’s some evidence that probiotics may be helpful in some cases, such as helping prevent diarrhoea when taking antibiotics, and helping to ease some symptoms of irritable bowel syndrome (IBS). Buy them here


Glutamine has several functions including the support of immunity, gastrointestinal integrity, insulin secretion, neurological activity, and muscle protein synthesis. Glutamine actually supplies 35% of nitrogen to muscle to synthesise proteins. Buy it here 


Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis. Buy it here


Here are 10 science-based benefits of creatine.

  • Helps muscle cells produce more energy.
  • Supports many other functions in muscles.
  • Improves high-intensity exercise performance.
  • Speeds muscle growth.
  • May help with Parkinson’s disease.
  • May fight other neurological diseases.
  • May lower blood sugar levels and fight diabetes.

Buy it here


Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people develop their muscles. There are many different types of protein powder, including dairy-based and plant-based powders. Buy it here

We hope this video blog was useful. If you are still struggling with recipe ideas, check out our SPC Recipe Book.
If you would like further information on what to eat, see our blog posts on nutrition and our podcast for all the latest episodes on all things fat loss, food and training.

Want to learn about mindfulness? Feeling a bit low in the current crisis? Watch this simple relaxation video by SPC Yoga’s Annette Mundy

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