When it comes to sport, supplements are popping up everywhere, and the word ‘natural’ is appearing on more and more labels. Yet that word alone doesn’t mean much, as it isn’t protected by law. For those who exercise, a few substances do have solid scientific backing – such as protein, magnesium, creatine and omega-3 – whilst a varied diet remains the foundation. In this article, we’ll explain in simple terms which natural supplements are beneficial for your training and what you should look out for.
What are natural supplements?
Natural supplements are dietary supplements whose nutrients come from a natural source, such as plants, algae, minerals or foods, rather than being produced entirely synthetically in a laboratory. A supplement is an addition to your diet, not a replacement for it.
Important to note: ‘natural’ is not a protected or legally regulated term. A manufacturer is free to use the word on virtually any label. It therefore says nothing about the dosage, purity or whether the product is suitable for you. You should therefore look beyond the word itself and examine the ingredients and the amount of nutrients per serving.
Which natural supplements are beneficial if you exercise?
A supplement is only beneficial if it supports a function that has been officially substantiated and if you actually need the substance in question. The EU register lists the health claims that have been assessed by the EFSA (European Food Safety Authority), and only those specific terms may be used. For athletes, these are the most relevant:
| Nutrient | Approved EU function |
|---|---|
| Proteins (whey, plant-based, casein) | Protein contributes to the maintenance of muscle mass |
| Magnesium | Magnesium contributes to normal muscle function |
| Creatine | Creatine increases physical performance in successive bursts of short-term, high intensity exercise (at 3 g per day) |
| Omega-3 (EPA and DHA) | EPA and DHA contribute to the normal function of the heart (at 250 mg per day) |
| Vitamin D | Vitamin D contributes to the normal function of the immune system |
| Spirulina, collagen, MSM | No approved EU health claim |
Take note of the bottom row. There are no approved health claims for popular products such as spirulina, collagen and MSM, even though people often look for them. That does not necessarily mean they have no effect, but it does mean that a specific effect has not been officially substantiated.
What does protein do when you exercise?
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. People who exercise regularly generally need more protein, and a serving of whey protein can help you meet your daily protein intake.
The bulk of your protein comes from your diet, such as dairy, pulses, eggs, meat or fish. If you don’t reach your target amount on busy days, a protein shake is a practical supplement. You can read more about exactly how much you need in ‘How much protein do you need per day?’, and why whey protein is a good choice as a supplement.
Why do athletes often need more magnesium?
Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. You lose magnesium through sweat, which means your requirements can increase during intensive exercise.
Magnesium comes in various forms, such as the organic forms magnesium glycinate (bisglycinate) and citrate, and the inorganic form magnesium oxide. It is the form and the dose per serving that determine what you actually consume, not the word ‘natural’ on the packaging. You can read about exactly what magnesium does in your body in ‘What is magnesium and what does it do for your body?’.
What does creatine do for strength training?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This claim applies to a daily intake of 3 grams of creatine in adults engaging in strenuous exercise.
Creatine is one of the most thoroughly researched substances for strength sports and is also found naturally in meat and fish, albeit in smaller quantities. Supplementation is particularly beneficial during periods of intense training, though not necessarily for everyone. You can read more background information in ‘How creatine monohydrate works’.
Is omega-3 beneficial for athletes?
EPA and DHA contribute to the normal function of the heart when taken at a dose of 250 mg per day. You can obtain omega-3 fatty acids from oily fish, or from a plant-based source such as algae oil.
If you don’t eat much fish, an omega-3 supplement can help you reach that 250 mg. When choosing a supplement, check the amount of EPA and DHA per capsule, as there can be significant differences. You can read more in ‘What is omega-3 good for?’.
Are natural supplements better than synthetic ones?
Not necessarily. Just because a substance is natural does not automatically make it more easily absorbed or safer, and synthetic does not automatically mean it is inferior. It depends on the substance.
What matters most is bioavailability and the dosage, not the label. For some nutrients, a natural form is well absorbed, whilst for others a synthetic form works just as well. Folic acid is a well-known example of this. So the question isn’t ‘natural or synthetic’, but ‘which form, at what dose, and do I actually need it?’.
What should you look out for when choosing a sports supplement?
As the word ‘natural’ offers little guarantee, it’s better to check the label. Four practical points to consider:
- Is the full dosage per serving stated, and does it meet the amount on which the claim is based? Vague ‘blends’ without quantities per substance are of little use.
- What form is used? With minerals such as magnesium, the form matters for absorption.
- Does it contain any unnecessary additives, such as colourings or fillers?
- Is there a quality mark, such as the EU organic logo, that makes the origin verifiable?
Do you need supplements if you exercise and eat healthily?
For most people, the rule is: if you eat a varied diet, you’ll get most of your nutrients from your food. A supplement is then a targeted addition for where it’s really needed, not something everyone needs as a matter of course.
If you’re doing intensive training or have an irregular diet, you might not always get enough of every nutrient, and that’s when a supplement can be useful. Also bear safety in mind: even natural supplements can cause side effects or interact with medication, and taking too much of certain vitamins is not without risk. If you’re pregnant, breastfeeding or taking medication, consult your doctor first.
Frequently asked questions about natural supplements and sport
What does ‘natural’ mean on a supplement label?
It means that the nutrients come from a natural source, such as plants, algae or minerals. The term is not legally protected and, on its own, says nothing about the dosage, purity or quality. You should therefore look at the ingredients and the amount per serving, not just the word itself.
Which supplements are best supported by research for strength sports?
For strength training, protein and creatine are among the best-researched options. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Creatine increases physical performance in successive bursts of short-term, high intensity exercise when taken at a dose of 3 grams per day. Diet remains the foundation; a supplement simply fills in the gaps where necessary.
Can you take too many supplements?
Yes. Excessive intake can be harmful, particularly with fat-soluble vitamins and high-dose products, as your body does not always eliminate any surplus. Stick to the recommended dosage on the packaging and do not simply combine several products containing the same substance.
Can you combine natural supplements with medication?
Not without further consideration. Natural supplements and herbs can also affect how medicines work. St John’s wort is a well-known example of this. If you’re taking medicines, consult your doctor or pharmacist first before adding a supplement.
Natural supplements from Ekopura
At Ekopura, we choose natural sources with the full dosage stated on the label and without unnecessary additives. Our Vegan Magnesium is made from magnesium glycinate (bisglycinate) and magnesium citrate and provides 350 mg of elemental magnesium per serving, our Creatine Monohydrate provides the 3 grams of creatine per serving covered by the EFSA claim, and our Omega-3 from algae oil provides 210 mg of DHA and 70 mg of EPA per capsule. Our organic whey protein is also suitable as a protein supplement alongside a varied diet. Nutrition remains the foundation, and where supplementation is needed, we want you to know exactly what’s in it.
