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w Decoding the Supplements craze
elcome to our latest edition of Healthy Times – a deep dive into the ever-evolving world of supplements. Whether you’re someone who swears by their daily vitamins or someone who’s more sceptical, this issue is packed with insights that will help you rethink your approach to wellbeing.
In recent years, the wellness industry has boomed, and supplements have taken centre stage. However, with shelves stocked high and new products constantly emerging, it’s hard to know what’s worth the hype. Are we benefitting from those pills and powders, or are we simply riding a trend?
We explore this and much more in our articles this month. From understanding the science of gut health and its profound link to brain function to uncovering the specific nutritional needs of women, we’re covering it all. We also delve into the world of performance supplements for athletes – are they a game-changer, or just another marketing gimmick?
Our goal is to help you make smarter, better-informed decisions about your health. After all, wellness isn’t just about taking supplements; it’s about understanding what your body truly needs to thrive.
So, grab a cup of tea (or your favourite green juice) and dive in. We hope this issue leaves you empowered to take your wellness journey into your own hands.
Raina Julies
contents
6 HEALTH AND WELLNESS MARKET
The supplements boom
We unpack the growing popularity of dietary supplements in South Africa and uncover the driving factors behind the wellness boom.
Do you really need that pill?
Exploring whether the shelves of vitamins and minerals dominating pharmacies and supermarkets are truly necessary.
Supplements or snake oil?
Decoding the labels on health supplements requires acuity.
11 NUTRITION
Dietary specifics at every age stage
As our bodies change with age, so do our nutritional requirements. We look at the shifting dietary needs at different life stages.
12 GUT HEALTH
Gut-brain connection
Understanding the fascinating relationship between the gut microbiome, enzymes and brain function.
15 WOMEN’S HEALTH
The female formula Insights into why women’s nutritional needs are distinct and why off-the-shelf multivitamins often fall short.
16 SPORT PERFORMANCE
Supplements to boost your game
The why behind the growing trend of supplements in sports: examining how the right nutrients can help athletes perform at their peak.
Are performance-enhancing powders and pills worth it?
We unpack the science behind popular workout powders and performance-enhancing pills.
18 SKIN HEALTH
Can supplements improve skin health?
While it’s important to note that supplements are not a magic health potion to ‘ x’ poor eating and lifestyle habits, the good news is that they can be used to treat skin conditions.
THE SUPPLEMENTS BOOM
what’s fuelling South Africa’s wellness market?
If your kitchen cupboards don’t have a dedicated space for supplements, you’re in a minority. Lisa Witepski investigates why so many people are stocking up
before 2020, colds were viewed as inevitable and little bother beyond a trip to the pharmacy. However, following a glut of advice to up nutrient intake, that’s changed: now, the focus is very much on preventative care. That’s one of the reasons consumers are readily trying out new supplements, says Andrea Tratschler of natural supplements brand PrimeSelf. “There’s a lot of education out there, which previously wasn’t available. Social media channels are key in creating a demand. You might not have thought about whether you’d benefit from creatine, but when an influencer pops up on your screen insisting you should be taking it, you’re going to believe them.”
“We’ve already seen a metamorphosis, with the industry moving away from traditional sports nutrition to a much broader beauty and wellness space.”
– Greg Tinkler
The result is a surge in the industry, which PrimeSelf has experienced as a month-on-month increase in sales. At the same time, however, the number of competitors is increasing, many driven by the idea that by introducing a product similar to those already available, but at a cheaper price point, they can reap the rewards of growing industry interest.
with the industry moving away from traditional sports nutrition to a much broader beauty and wellness space. Consumers, especially women, now want daily essentials that support how they look and feel, not only how they perform in the gym. This shift has created rapid growth in categories like collagen, hormonal balance, probiotics, fibre and beauty-focused functional drinks.”
Going forward, he says, we’re likely to see a growing interest in multifunctional, lifestyle-integrated products that address beauty, wellness and performance in one.
DO YOU REALLY NEED THAT PILL?
The shelves of pharmacies and even supermarkets are laden with a plethora of vitamin and mineral supplements. Lisa Witepski asks if we really need them
This “jumping on the bandwagon” may not last much longer, however. Tratschler informs that the South African Health Products Regulatory Authority (SAHPRA) “is updating regulations around certain ingredients and dosages, which could make it harder for new brands to enter the market. PrimeSelf already meets these requirements, but we know some newcomers may struggle with compliance”.
In the meantime, says Greg Tinkler, the founder of a female wellness and supplements brand, the industry is certain to grow – and, more significantly, evolve. “We’ve already seen a metamorphosis,
probably not, says registered dietitian Pippa Mullins – if you eat a diet high in whole foods, that is. “While people argue that our food quality has degraded to the point where food doesn’t deliver the nutrition we need, fresh produce is still better than something synthetic that comes from a bottle,” she maintains.
Mullins adds that the nutrients we seek to include in our diets through supplements are often already present. If, for example, you make a tomato-based pasta sauce with onion and garlic, you’re ingesting a significant amount of antioxidants. “Many people don’t realise the potency of fresh herbs and spices. If you already eat
Greg Tinkler
Pippa Mullin
Andrea Tratschler
these, you probably don’t need much more,” Mullins reiterates – the exception being if your diet is made up mostly of convenience foods. Her advice? First, get the basics right: ensure you have quality sleep, exercise regularly and eat a balanced diet. Then take the supplements – and, if you feel a marked difference in your wellbeing, then you know it’s doing some good. If not, you probably didn’t need it.
Dr Sihle Thango, one of the experts at Zoie Health, South Africa’s first digital platform dedicated exclusively to women’s healthcare (which recently introduced a range of supplements), notes that certain nutrients, such as iron, are commonly low in women across many populations. While taking supplements can help correct deficiencies, it’s important to understand that the body processes different nutrients in different ways.
Your body is smart in the sense that it absorbs what it needs from supplements, then clears out the rest through urine, faeces and other natural processes. Most supplements are safe to use in moderation if you have a healthy liver and kidneys. The key is balance: supplements are
SUPPLEMENTS OR SNAKE OIL
Anthony Sharpe consults his jargon dictionary in an effort to decode supplements labels
it’s amazing how many adjectives and marketing phrases you can cram onto a little label. “Natural”, “clinically proven”, “immune support”, “proprietary blend” … the list goes on. But, what do these actually mean, and should they have any bearing on your choice of supplements?
The first thing to know is that supplements are subject to less oversight than medicines, so brands have greater liberty to toss around marketing terms. Nevertheless, the South African Health Products Regulatory Authority (SAHPRA) lists several terms that may not be used, including “anti-ageing”, “no side effects”, “100% safe”, “guaranteed”, “miracle” and “penis enlargement”. However, that still leaves plenty of commonly used terms and phrases.
“Clinically proven” doesn’t guarantee rigorous human trials. Marketing often draws from limited or industry-funded studies. Look for peer-reviewed research and specific details like study size, design and outcomes.
There’s no legal definition of “natural” in many regions. SAHPRA emphasises that the term doesn’t necessarily mean safe or effective –it could just be a savvy marketing label.
Look for brands that have undergone independent accreditation.
safest when used in sensible amounts, ideally guided by a healthcare professional.
Certain symptoms may indicate that supplementation could be beneficial, including unexplained chronic fatigue, persistent bloating, mood swings, hair loss, brittle nails and, in women, irregular menstruation.
Dr Thango advises consulting a healthcare professional to guide you through your supplements journey. Through appropriate tests and examination, a clinician can identify specific deficiencies and recommend a safe, targeted approach to your care.
It’s also a good idea to research the quality of supplements before buying. Quality is important, so look for brands with better graded ingredients and a solid track record, advises Natalie Gerhardt of Multichem Sourcing, a chemical and certified Active Pharmaceutical Ingredients importer.
Follow: Dr Sihle Thango www.linkedin.com/in/sihle-thango
Andrea Tratschler www.linkedin.com/in/andrea-tratschler-3816a2178
“Immune support” is a permitted claim, but also a popular catch-all that’s rarely substantiated. Focus instead on products that list well-studied ingredients, such as vitamin C and zinc, with dosage levels that support their claims.
WHAT TO LOOK FOR
Look for brands that have undergone independent accreditation. Fitness supplements Nutritech and USN, for example, voluntarily submit their products to South African National Accreditation System-accredited labs to confirm ingredient accuracy and labelling compliance.
When browsing ingredients, watch for “proprietary blends”, which group several ingredients under one name without disclosing exact amounts, making it hard to judge potency. Check for allergens, such as soy, dairy or gluten, and unnecessary additives like artificial colourants or sweeteners.
Moreover, the exact dosage per serving for each active ingredient should be given, not just the total blend weight. Compare this to evidence-based effective doses from reputable sources, such as the World Health Organization, to determine whether it’s right for you.
Dr Sihle Thango
WALKING THE TALK ON VALUE-BASED CARE
In an era where every healthcare player claims to be committed to value-based care, Medscheme has quietly and steadily turned this promise into a practical reality with its Orthocare programme.
While other industry players talk, Medscheme is delivering – and nowhere is this more apparent than in the pioneering Orthocare programme, a robust and intelligent response to one of the most common and costly health challenges: chronic low back pain.
At its core, value-based care (VBC) is about prioritising outcomes over activity. It’s a departure from the traditional “fee-for-service” model, where more procedures often mean more revenue – regardless of whether those interventions actually improve a patient’s quality of life. Medscheme has decided to ip this model on its head. Through integrated, evidence-based care models like Orthocare, Medscheme is showing that healthcare can be both clinically effective and economically sustainable
Low back pain is the silent saboteur of productivity. In South Africa – once the global leader in back and neck surgeries per capita – the problem has escalated beyond mere physical discomfort. It affects workplace performance, family life and national economic output. In Finland, back pain and the common u were identi ed as the top two causes of lost productivity. South Africa, with its complex public-private landscape, has had to dig deeper, crafting a model that accounts not just for pathology, but also for psychological and social factors. That’s where Orthocare comes in.
A STRUCTURED PATHWAY FOR CARE
Orthocare is Medscheme’s value-based solution to a fragmented care environment where patients often nd themselves lost between con icting advice from general practitioners, specialists, chiropractors and internet searches. Chronic pain is deeply personal, and in their desperation, patients will try anything. However, this trial-and-error approach is expensive, disorienting and often leads to unnecessary surgeries that don’t guarantee relief.
With Orthocare, Medscheme offers a structured, stage-speci c pathway for care. Patients are guided through their journey, from early conservative treatment options to advanced interdisciplinary rehabilitation and, only when clinically necessary, to surgical intervention. There’s clarity at every stage. Patients know what to expect, where to go, and how their care is being managed. This predictability isn’t just comforting; it’s therapeutic.
Behind the scenes is a dedicated business unit, expertly trained in spinal case management. By contracting directly with physiotherapists, biokineticists, pain specialists and surgeons, Medscheme ensures care delivery is aligned with best practice and evidence-based guidelines. Providers aren’t reimbursed based on how much they do, but on how well patients recover. That’s the essence of VBC: shared accountability for outcomes.
Through integrated, evidence-based care models like Orthocare, Medscheme is showing that healthcare can be both clinically effective and economically sustainable.
Where Orthocare has been piloted, patients are recovering faster, surgeries are better timed and more appropriate, and the total cost of care is decreasing.
SHAPING THE FUTURE OF CARE
Orthocare doesn’t just serve the interests of medical schemes; it’s a risk management asset for insurers and a potential blueprint for public healthcare. Disability claims linked to spinal conditions are a signi cant burden for insurers, such as Sanlam. Programmes like Orthocare reduce that risk by intervening early, improving functional recovery and extending economic activity for patients. In a National Health Insurance context, Orthocare could be a powerful partnership model, offering government a turnkey solution to managing musculoskeletal conditions with precision and accountability.
For medical scheme principal of cers and policy decision-makers, Orthocare is more than a product; it’s a signal. A signal that Medscheme is not content with administering claims or passively observing clinical trends. It is shaping the future of care by pioneering contracts that guarantee results. That’s a bold shift – one that requires schemes to make the courageous move away from volume-based care, towards a system where health outcomes, not billing codes, de ne value.
The impact is already visible. Where Orthocare has been piloted, patients are recovering faster, surgeries are better timed and more appropriate, and the total cost of care is decreasing. There are fewer redundant tests, less duplication of effort and, importantly, less suffering.
This is the kind of thinking South Africa needs. A health model that blends clinical science with administrative ef ciency. That removes confusion for patients while restoring con dence for funders. That doesn’t just talk about the future of healthcare, but builds it.
By embedding value-based principles into its contracting and care models, Medscheme is not just participating in the VBC movement; it’s leading it. The result is a smarter, more human-centred healthcare system. One that knows the true cost of pain isn’t only measured in rands, but also in lost potential, missed workdays and diminished dignity.
With Orthocare, Medscheme is changing the narrative. One spinal cord at a time.
www.medscheme.com
NUTRITION
THROUGH THE AGES
As our bodies change, so do our nutritional needs. Anthony Sharpe digs into the dietary specifi cs
when Benjamin Franklin famously said: “In this world nothing can be said to be certain, except death and taxes”, it’s unsurprising that he left off “and changing nutritional needs over the course of one’s life”. Firstly, it doesn’t roll off the tongue as easily and might’ve seemed a bit irrelevant in the context of a pithy appraisal of the United States Constitution. Secondly, our general understanding of diet and nutrition was much less robust in 1789 than it is now.
Like all of us, Franklin’s nutritional needs evolved over the years in subtle but important ways. Understanding this evolution can help us nourish our bodies effectively, boosting energy and helping maintain good health.
KIDS: BUILDING THE FOUNDATIONS
Vitamin D and calcium are the cornerstones of healthy growth, yet many South African children fall short in these departments. Jandri Barnard, a registered dietitian at Mediclinic Newcastle and a spokesperson for the Nutrition Society of South Africa, says: “Children from one year to adolescence need six hundred International Units (IU) of vitamin D daily, while calcium requirements rise from seven hundred milligrams in toddlers to one thousand three hundred milligrams by age nine. Sun exposure is the main source of vitamin D, but fortified cereals, egg yolks and fatty fish help bridge gaps.”
Iron is another one to watch, says Barnard. “According to recommendations from the American Academy of Pediatrics, breastfed infants can receive iron supplementation from four months of age, consisting of a daily iron supplement of one milligram per kilogram until they are introduced to iron-rich complementary foods. Formula-fed infants typically do not require iron supplementation as most formulas are fortified with iron to meet their daily needs.”
TEENS: FUEL FOR GROWTH AND PERFORMANCE
Adolescence brings rapid growth – physical, mental and emotional –and higher nutrient demands. Protein needs for active teens generally range from 1.2–2.0g/kg/day, according to the American College of Sports Medicine. Vegetarians take heart: plant-based protein can be just as effective if varied and balanced. According to the World Health Organization, iron deficiency remains common, especially among girls due to menstruation. Try going for targeted supplements over blanket multivitamins unless multiple nutritional gaps are evident.
ADULTS: MAINTAINING ENERGY AND RESILIENCE
While many adults focus on macronutrients, Barnard says micronutrient shortfalls – particularly vitamin D and iron – are prevalent in South Africa, with research showing that 27 per cent of South Africans have a vitamin D deficiency. “Other micronutrient deficiencies include vitamin A, iodine, vitamin B12 and zinc.”
Magnesium is another key nutrient, adds Barnard. “Adult men need four hundred to four hundred and twenty milligrams daily and women three hundred and ten to three hundred and twenty milligrams with sources including nuts, seeds, spinach and avocado. For improved sleep, take magnesium at night, especially magnesium glycinate due to its relaxing effects.”
SENIORS: PRESERVING FUNCTION AND COGNITION
Barnard advises that with age, stomach acid production drops, reducing vitamin B12 absorption. “This decline can lead to deficiencies in seniors who will need to rely more on fortified foods or supplements (2.4mg per day) to meet their vitamin B12 needs. Food sources high in vitamin B12 include eggs, liver, milk, yoghurt and fatty fish like salmon and tuna.”
She also says to support brain health over 60 years, it’s important to maintain a daily diet rich in omega-3 fatty acids (fatty fish like salmon and tuna, walnuts and flaxseeds), B vitamins including B12, B6 and folate (leafy greens, eggs, dairy and whole grains), antioxidants (berries and leafy greens) and choline (eggs and dairy products). “These nutrients help reduce inflammation, improve cognitive function and potentially protect against age-related cognitive decline.”
PREGNANCY: SUPPORTING TWO
The World Health Organization recommends that before and during pregnancy, women should take 400–600μg folic acid daily to help prevent neural tube defects. “This will be recommended as a separate supplement or together with a pregnancy multivitamin,” says Barnard.
Omega-3 is also important, with research showing that the algae-derived variety offers a viable plant-based alternative to fish oil.
“While many adults focus on macronutrients, micronutrient shortfalls – particularly vitamin D and iron – are prevalent in South Africa.”
Jandri Barnard
GUT-BRAIN CONNECTION
From microbiomes to enzymes, Anthony Sharpe digests the intricacies of gut function
butterflies in your stomach before a big presentation? You’re not alone, and you might not be imagining it (although we advise against actually eating a butterfly, as some species are poisonous). Continuing research is shedding greater light on the link between what happens in your gut and what happens in your brain, with fascinating implications for how we understand digestive and mental health.
THE BELLY BRAIN
Turns out you have a second brain in your gut. The enteric nervous system (ENS) is a network of millions of nerves that line your gastrointestinal tract, from top to bottom. It’s responsible for everything from swallowing to digestion, and communicates with your upstairs brain in a dialogue that researchers are beginning to understand better and better.
However, your ENS isn’t alone down there – far from it. While the oft-cited 10:1 estimated ratio of microbes to human cells in our bodies has been revised to an estimated 1:1, the fact remains that
“From sinus cavity to anus, basically, we have these huge, different communities of microbes that manufacture, break down, transport and communicate with your nervous system,” says Bronwen del Paggio, founder of Gut Health SA. Del Paggio points out that these microbes are also responsible for regulating serotonin production, around 90 per cent of
This explains why gut health is so crucial to mental health. “A lot of mental health issues that people are facing might be caused by the attack on the gut and microbiome,” says del Paggio. “This is because our food contains lots of toxins that interfere with the microbiome.” This can upset neurotransmitter dynamics, triggering mood and emotional disorders.
It’s not just what’s in our food that’s causing problems, but also what’s not in it, says del Paggio. “The microbes in our gut feed on fibre, and since most of us are fibre-deficient these days, they are not being nourished and
IT’S ENZYME TIME
Digestive enzymes are proteins your body creates naturally to break down and help you digest food. While the stomach and small intestine produce these enzymes, the pancreas is the real super factory, creating enzymes that process fats, proteins and carbohydrates.
Healthy people with a balanced diet have no need of additional enzymes, and many of the claims that over-the-counter products make are unsupported by science. However, some conditions, including cystic fibrosis, pancreatitis, Crohn’s disease and pancreatic cancer, can cause enzyme insufficiency, for which prescription digestive enzymes can offer some relief.
Source: Johns Hopkins Medicine
thus can’t produce the quantities of short-chain fatty acids that they should.” These acids are crucial in maintaining the gut barrier and nourishing the colon’s cells, controlling inflammation and regulating blood sugar and fat storage.
STRONGER STOMACHS
So, with the huge array of probiotics, digestive enzymes and the like proliferating on shelves, what can we do to fortify our guts?
“You can take supplements but really you should be getting this from food,” says del Paggio. “You should be eating fermented foods, drinking things like kefir and eating proper yoghurt – which is sadly rare. Your best bet is fermented foods as these contain multistrain beneficial microbes and probiotics. However, they must be raw fermented food, which means they need to be refrigerated. Moreover, be sure to feed your microbes, which means eating enough fibre, such as asparagus, onions and leafy vegetables, and leaving the skin on your fruit – once you’ve washed off the pesticides, of course.” She also cautions against consuming inflammatory foods, such as refined carbohydrates and sugars, highly processed snacks and fast foods, and excessive alcohol.
Del Paggio advises that if you are going to take probiotics, don’t take the same one too much. “Look for what is called a small probiotic, and try to vary the products that you consume.”
“You should be eating fermented foods, drinking things like kefir and eating proper yoghurt.” – Bronwen del Paggio
THE FEMALE FORMULA
The conversation around targeted supplementation continues to grow
Andy Moore, MSc in dietetics and research and development manager at Nutritional Performance Labs, shares why women’s health demands more than a standard multivitamin
with the unique physiological needs and changes women face throughout their lives, supplements designed specifically to support their energy, hormonal balance and overall health are important. While a healthy diet remains the cornerstone of wellbeing, it often fails to provide all the nutrients necessary to maintain high energy levels, balance hormones and promote long-term health, so supplements tailored for women are essential.
MORE THAN JUST A MULTIVITAMIN
For decades, the supplements industry followed a one-size-fits-all approach, with most products designed without regard to the unique nutritional needs of women at different stages of life.
Women’s nutritional needs vary based on menstrual cycles, pregnancy, menopause, and more. Supplements tailored specifically to women provides the precise nutrients to support these fluctuating needs. For example, iron, critical for pre-menopausal women due to blood loss during menstruation, becomes less essential for post-menopausal women, who may need more calcium and vitamin D to support bone density and reduce osteoporosis risks.
HORMONES, ENERGY AND STRENGTH
Women’s physiology differs significantly from men’s, and their needs change as they go through different life stages. Specific nutrients like omega fatty acids, magnesium and B vitamins play key roles in hormonal balance, energy production and mood regulation.
Omega-3 fatty acids, for example, are vital for reducing inflammation and maintaining heart health, but are often consumed in insufficient quantities. Magnesium supports muscle function and relaxation, yet many women are deficient. B vitamins are crucial for energy, but stress, lifestyle and diet often leave women deficient in these essential nutrients.
Supplements designed for women, such as those containing omega-3s, magnesium and B vitamins, help fill these gaps.
GUT HEALTH
An often overlooked but equally important factor in women’s health is gut health. The digestive system influences everything from immune function to mental wellbeing. Poor gut health can contribute to
chronic inflammation, bloating and discomfort. Research indicates that women are statistically more prone to digestive issues like irritable bowel syndrome (IBS) and bloating – problems that can be exacerbated by stress and hormonal fluctuations.
Probiotics, prebiotics and digestive enzymes offer critical support for a healthier gut. Probiotics help balance gut bacteria, while prebiotics feed the beneficial bacteria that promote digestive health. Digestive enzymes help break down food and improve nutrient absorption, especially helpful for reducing bloating and boosting overall digestion. Taking these supplements at night is particularly effective as it allows the beneficial bacteria to flourish without interference from food and stomach acid.
By proactively addressing gut health, women can improve digestion, reduce inflammation and even enhance skin clarity and cognitive focus.
SUPPLEMENTS AREN’T JUST FOR GYM-GOERS
A common misconception is that supplements are only necessary for highly active women or those engaging in intense exercise. In reality, women of all activity levels can benefit from targeted nutrition. Whether engaging in strength training, yoga, walking, or managing a busy lifestyle, the right supplements can help maintain energy, improve recovery and reduce stress.
Adaptogens, like ashwagandha, are commonly included in women-focused supplements to reduce cortisol levels, minimising stress and fatigue. Antioxidants like grapeseed extract support cognitive function and circulation, while collagen and biotin contribute to healthier hair, skin and nails.
As the conversation around targeted supplementation continues to grow, it’s clear that women’s health requires more than a one-size-fits-all approach. Women deserve nutritional support that is as unique as their bodies – helping them thrive, not just survive.
SMART SUPPLEMENTATION FOR PEAK PERFORMANCE
Matthew Hirsch explores the growing trend of dietary supplements and their potential to boost athletic performance. Experts Dr Guillaume Rzewuski, Dr James Liddell and Dr Inga Koopmann provide insights on how proper supplementation, balanced nutrition and lifestyle can elevate athletic performance – without replacing healthy eating habits
Supplements have become a buzzword in the world of sports and fitness, with increasing numbers of athletes and fitness enthusiasts turning to them to enhance their performance. While diet and exercise form the foundation of good health, what can be done to maximise performance, particularly in long competitions? According to the experts, supplements can serve as a strategic addition to an athlete’s regimen – if used correctly.
The global dietary supplements market has grown rapidly in recent years, with projections of reaching over $300-billion by 2030, according to the Dietary Supplements Market 2024 research report. This surge in popularity can be attributed to consumers becoming more health-conscious and eager to find accessible and convenient ways to meet their nutritional needs. South Africa is no exception, experiencing significant growth in the supplements industry. However, experts agree that, before diving into the world of supplements, individuals should consult with healthcare professionals to determine their needs.
IT’S ALL ABOUT BALANCE
Dr Guillaume Rzewuski, a scientific consultant at Doppelherz, a leading German brand specialising in vitamins and minerals, underscores the importance of balance in an athlete’s diet and supplements intake. He emphasises that hydration is essential, especially for endurance athletes.
“When we talk about diet, one must eat in a balanced and healthy way,” Dr Rzewuski advises.” Staying hydrated – through water and electrolytes – is vital for muscle and organ function. Hydration helps maintain blood volume, which is crucial for oxygen transport during sports and training.”
and the liver. “You also need a little bit of fat in your diet to maintain energy levels over prolonged periods of exertion,” Dr Rzewuski says. Magnesium and calcium also play pivotal roles in muscle function. Magnesium helps muscles relax after contraction, while calcium is involved in muscle contraction. “Both are essential for energy metabolism and muscle function,” Dr Rzewuski notes, advocating for the replenishment of electrolytes during training or competition.
The recommended daily intake of magnesium for adults is about 360mg, but Dr Rzewuski explains it can be difficult to reach this amount through diet alone. Supplementing with magnesium can help athletes maintain proper cellular function, particularly when preparing for intense competition. “Taking two hundred to two hundred and fifty milligrams of magnesium for a few months before a competition can ensure your body is ready to perform optimally,” he suggests.
SUPPLEMENTS COMPLEMENT GOOD NUTRITION, NOT REPLACE IT
In addition to hydration, building energy storage is essential for long competitions. Carbohydrates are particularly important for this purpose as they help store energy in the form of glycogen in muscles
Dr James Liddell, an expert in integrative healthcare, advocates for a balanced approach to supplementation, warning that supplements should never replace high-quality, organic food. “Organic fruits, vegetables, nuts and legumes contain significantly more nutrients than their mass-produced counterparts,” Liddell explains. He emphasises that supplements should complement food, not substitute it.
Dr Liddell also highlights the importance of micronutrients for optimal athletic performance. “Micronutrients are critical for cellular health,” he says. “Many athletes consume sufficient macronutrients – fat, carbohydrates and protein –but may still lack essential vitamins and minerals.”
He further warns that certain lifestyle choices, such as smoking and drinking, may increase the need for additional nutrients. “Lifestyle factors can cause free radical damage in the body, increasing the demand for antioxidants and other micronutrients. If you cut out harmful habits, you’ll need fewer supplements.”
However, Dr Liddell cautions against overdoing supplementation, advising athletes to avoid excessive intake, which can lead to waste and potential health risks. “Many people start supplementing because they have symptoms in various parts of their body and believe supplements will help,” he explains. “Be mindful and consult a healthcare professional to avoid wasting money or exacerbating imbalances.”
Dr Guillaume Rzewuski
Dr James Liddell
ADDRESSING WOMEN’S UNIQUE HEALTH NEEDS
Dr Inga Koopmann, an expert on women’s health, stresses the importance of paying attention to the body’s signals, especially for female athletes. “We often see menstrual dysfunction in female athletes, and it’s still too commonly normalised to skip periods due to intense exercise,” she warns. “That’s not okay. It’s a sign that something’s off with your body.”
Dr Koopmann advocates for a balanced approach that includes training, proper nutrition and sensible supplementation. “There is a sweet spot,” she says, urging women athletes to be careful and listen to their bodies.
Dr Liddell adds that regular health checks are essential, particularly when preparing for competitions. “Have a health check annually, especially if you’re about to engage in intense physical activity,” he advises. “Rest is equally vital for recovery.”
A HOLISTIC APPROACH
While supplements can enhance athletic performance and fill nutritional gaps, they are most effective when paired with a balanced diet, proper hydration and sufficient rest. Whether preparing for a marathon, a triathlon or a gym competition, targeted supplementation, guided by expert advice, can help improve your results. However, they should always complement a well-rounded, organic food regimen, not replace it. As athletes become more health-conscious, the supplements industry will continue to grow. However, it is essential to supplement responsibly to achieve peak performance without compromising long-term health.
POWDERS AND PILLS, WHAT YOU NEED TO KNOW
Lisa Witepski investigates whether the powders and pills tipped to power your workout are worth it
it seems as though every fitness influencer ever to post a TikTok reel is espousing the wonders of creatine, urging extra protein consumption or a recovery elixir. Is this hype, or will these substances make a material difference to your muscle development and recovery?
“As the name suggests, supplements are just that – a supplement to a highquality, balanced diet. It all depends on the individual, their training level, gender, height, goal and current weight. There is no one-size-fits-all approach,” says Dominique Leclercq, CEO of JEFF Fitness.
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Mullins and Leclercq advise what to consider when deciding on your supplements intake.
• Creatine monohydrate enhances power, strength and muscle, and helps the body recover more quickly between training sessions. Although not strictly necessary, it benefits everyone who exercises regularly – even people who don’t train.
• Protein supplements (like whey powder, casein powder and plant powders) support muscle repair and growth post-exercise and are advisable for anyone who is not able to hit their dietary intake goals through diet.
• Carbohydrate supplements replenish glycogen post-exercise and are a good idea for people who train intensely – but they should never replace whole foods.
• Hydration and electrolytes are essential for anyone exercising in hot conditions.
• Caffeine boosts alertness and reduces effort perception, thereby enhancing strength and endurance.
• Branched-chain amino acids are a good for people who don’t eat enough protein, supporting recovery.
• Beta-alanine is effective, but not essential, for high-intensity trainers, delaying fatigue by buffering acid in muscles.
Her regime is a case in point: as an endurance athlete living in a warm climate and currently training for a marathon, she takes creatine to support her recovery from long runs and whey protein to enhance her protein intake.
She’s keen to highlight, though, that she also consumes other protein sources, such as chicken, tuna, eggs and lean beef mince, rather than relying solely on supplements. “Supplements should never replace the real, whole foods that support your performance and recovery – although they have a place if you want to optimise your recovery, and if you’re failing to hit your protein or carb targets.”
Registered dietitian Pippa Mullins maintains that, for most of us (exercising merely to stave off the effects of a day at a desk), a diet rich in whole foods should be sufficient – and, indeed, preferable. “If you have the choice between eggs or a protein shake for breakfast, opt for the eggs,” she says. Also, be aware: recovery drinks, protein powders and the like all contain calories – but if you get hungry (which is likely), you’ll still want to eat proper meals. Having both together can lead to weight gain, potentially undermining your workout wins.
Dr Inga Koopmann
Dominique Leclercq
CAN SUPPLEMENTS IMPROVE SKIN HEALTH?
Dr Bradley Wagemaker, medical director at Lamelle Research Laboratories, shares that supplements are just that – supplementary to regular healthy and nutritious eating
while it’s important to note that supplements are not a magic health potion to “fix” poor eating and lifestyle habits, the good news is that they can be used in treating skin conditions, such as acne and actinic keratosis, to improve the appearance of the skin from the inside out.
With so many supplements on the market promising the best results for skin health and appearance, it can be difficult to choose the right one for your specific skin concern. It’s important to focus on ingredients that are proven to address specific concerns. It can be tempting to simply trust what’s on the bottle when it comes to supplements, but I urge consumers to take more initiative and look at what’s inside each capsule and research whether it offers the benefits you are after. You don’t need to have a PhD in medical
CHOOSING THE RIGHT VITAMINS, MINERALS
From sun and environmental damage to ageing, genetic conditions, illness and disease, certain supplements can help alleviate and even improve the impact on the skin. A good starting point is understanding the nature of your specific concern and then doing some research as well as consulting with medical experts to find supplements with ingredients and formulations that are
For instance, for dry skin as well as actinic keratosis and even acne breakouts, most commonly recommended supplements are those containing a form of vitamin B complex called nicotinamide. Also known as niacinamide or nicotinic acid amide, it is the water-soluble and active form of vitamin B3. While its effects are still being studied, we have seen evidence to support that its anti-inflammatory properties can help effectively treat acne by reducing sebum. Importantly, it also helps boost the skin’s level of hydration by strengthening the outermost layer of the skin to keep moisture locked in.
Vitamin C isn’t just good for you in the form of a glass of orange juice with breakfast in the morning. Thanks to its brightening properties, vitamin C can help improve the appearance of hyperpigmented skin and dull, dehydrated skin.
If you spend a lot of time indoors, vitamin D will be in short supply, not only impacting your mood and general wellness, but also your skin’s ability to fend off diseases.
Vitamin D is also known to help prevent premature ageing by regulating the body’s cellular renewal cycles, fight off harmful free radicals and promote collagen production for improved skin elasticity.
You don’t want to be taking a handful of different supplements capsules daily, of course, so look for supplements that contains most of the ingredients your skin needs to flourish.
From sun and environmental damage to ageing, genetic conditions, illness and disease, certain supplements can help alleviate and even improve the impact on the skin.
Trusted, Affordable International PREMIUM HEALTH SUPPLEMENTS –supporting the South African lifestyle
Busy lifestyles mean we don’t have as much time to dedicate to self-care. When you’re not feeling at your best, or you’ve been pushing the limits, can be relied upon for help. Our premium supplements incorporate quality ingredients needed to help support our demanding lifestyles - whilst being safe and compliant with our regulatory requirements.
WHO IS NEW ZEALAND?
has been a clean-green New Zealand premium supplement brand since 1987 and is one of Australasia’s leading producers. Brand strengths are threefold:
• excellent high-strength formulations;
• using superior ingredient forms; and
• pharma-grade manufacturing compliance to strict local and international standards. Products are formulated by our naturopathic team who strongly believe in the benefits of herbs and nutraceuticals. Herbal medicine has been practised for thousands of years and today’s science enables us to prove much of “old wisdom” as factually relevant. All our hero ingredients are clinically researched, meaning product claims can be substantiated. offers exciting supplement delivery forms – such as sublingual dissolving tablets, tasty chewables, easy-mix powders and direct-to-mouth granular sachets and liquids – making regular supplement taking easier and more enjoyable.
And our production facilities are GMP certified – the international recognition of quality manufacture with highly scrutinised raw ingredients. Our facilities are run along strictly pharmaceutical protocols by pharmacists and their quality assurance teams.
As proof of product quality and success, the brand supplies growth export markets such as Australia, China, Hong Kong, Indonesia, South Africa, South Korea and Vietnam.
IN SOUTH AFRICA
In 2001, the brand was launched in South Africa with our head office and distribution located in Cape Town. Health supplement importation and distribution
Our quality management team and responsible pharmacist control our regulatory compliance and product quality.
in South Africa requires approval and licensing by SAHPRA (South African Health Products Regulatory Authority), SAPC (South African Pharmacy Council) and NDOH (National Department of Health)
Our quality management team and responsible pharmacist control our regulatory compliance and product quality. Imported products are monitored during transit to South Africa and for temperature and humidity deviations while in our storage facility, ensuring what you buy in South Africa is the very same quality product manufactured in our New Zealand facility.
All products come with an attached Package Insert (called a PIL – the same as a pharmaceutical drug), outlining safety information, cautions and possible interactions.
SERVICE
In South Africa, we are a BEE compliant company offering high-level, professional service to our nationwide retailers and the public. Company representatives are qualified naturopaths, homeopaths or phytotherapists who understand the formulations and their application to the modern lifestyle. Reps visit retailers and practitioners on training calls, where on many occasions they interact with retail customers, helping them understand more about their own health and product choices. And 23 years on, can be found nationally at health shops, pharmacies, Wellness Warehouse, selected Clicks, Dis-Chem and Medirite+ stores and from Faithful to Nature and other quality online health platforms.
SATISFACTION GUARANTEE
We applaud South Africans who take the day-to-day maintenance of their health into their own hands by supplementing their diet with quality products – leaving visits to the GP only for those serious or repetitive illnesses. But in a world where so many companies take shortcuts, use inferior ingredients and make outrageous claims, it’s important to be able to identify authentic companies and trustworthy products.
If you’re not happy with your purchase – for any reason – just contact us or your retailer and return it for a refund. This is how we stand behind our quality product range.
Let become your supplement range of choice and we’ll walk the path to better health together!