- Luke Worthington is a personal trainer who works with lots of celebrities.
- He shared the five supplements he takes and those would never take with Business Insider.
A top personal trainer who works with celebrities including Dakota Johnson shared the five supplements he takes every day with Business Insider.
Luke Worthington, a trainer and sports scientist whose clients include supermodel Naomi Campbell and "Killing Eve" star Jodie Comer, also explained why he relies on protein powder but no longer takes pre-workout supplements.
While nutrition experts generally agree that people should try to get all the nutrients they need from a balanced diet, certain supplements have been shown to be beneficial, and every person has different requirements.
Surveys suggest that more than half of US adults take supplements, according to the American Medical Association, and the market is set to make about $308 billion worldwide by 2028, according to Statista.
The 44-year-old based in London shared the supplements he takes — and those he avoids.
Worthington has stopped taking pre-workout supplements.
As a younger man, Worthington took pre-workout supplements designed to give you more energy to exercise. However, he realized they are mostly large doses of caffeine with a few other added ingredients, such as amino acids.
"There is a large body of evidence demonstrating caffeine's effectiveness as a performance enhancer, so these supplements do 'work' in that you will most likely be able to work harder during your workout when you take them vs when you don't," Worthington said.
But this backfired for him. The young Worthington was always pushing himself to work as hard as possible, but he now knows that training with sustainability in mind is more important.
"Now, if I don't feel 'up' for a particular workout, I work at a lower intensity, focusing more on technique and skill, rather than reaching for caffeine," Worthington said.
Worthington takes five supplements
Vitamin D
"I take vitamin D daily between October and April — in the UK the sun's rays are simply not strong enough during these months to naturally provide the vitamin D that we need. Vitamin D is vital for bone health, mood, and immunity support."
Registered nutritionist Rhiannon Lambert previously told BI that residents of the UK and countries with similar levels of sunlight should supplement with vitamin D, especially in the winter months.
Protein powder
"I lead a very active life with an active job, and I aim to do weight lifting or martial arts every day. I'm also quite a large person with a body weight of 220 pounds, so my daily protein requirement is between 200 and 250 grams.
"It's difficult to consume enough through whole foods alone, so whey protein is an easy way to boost my intake without excessive additional calories," Worthington said.
Consuming enough protein is essential for overall health, but particularly important for muscle maintenance and recovery after workouts.
Fish oils
"Omega-3 fatty acids are vital for cardiovascular health and also play an important role in joint health and brain function. Omega 3 is what we call an essential fatty acid, which means we have to obtain it through diet," Worthington said. "I try to eat oily fish such as salmon once or twice a week, however, that isn't always possible with a very busy schedule. Fish oils are relatively inexpensive and a good way of ensuring you get your intake."
It's well established that omega-3 fatty acids are good for heart health: they slow the build-up of plaque (which blocks the arteries), lower blood pressure, and reduce triglycerides, which is a type of fat in the blood. However, research is mixed on whether fish oil supplements provide the same benefits as eating oily fish does.
Collagen
"Since turning 40 I have been supplementing daily with collagen peptides, mostly for joint health to offset the inevitable wear and tear connective tissues experience as we get older, but also (being totally honest!) I have enjoyed the benefit of better skin too," Worthington said.
Evidence around collagen supplementation is still emerging. There is some research to suggest it may benefit our connective tissue (ligaments, tendons, cartilage), as dietitian Sophie Medlin previously told BI. When it comes to skin and hair benefits, the data isn't conclusive.
Greens powder
"This is often a hotly debated topic, and whilst it is true that you can get all of the benefits of a greens supplement by simply eating more greens, sometimes that isn't always possible, even for those of us for whom health and fitness is our profession," Worthington said.
He added: "I take a greens supplement first thing every morning as a kind of nutritional 'insurance' to make sure my micronutrient needs are met even if that particular day I can't get the fresh fruit and veg that I may want or intend to do."
Registered dietitian Katey Davidson previously told BI that while greens powders may be helpful for some, they're unnecessary for most people who eat a balanced diet.
Worthington never takes supplements that claim to 'hack' metabolism or blood sugar
Worthington said he would never take any supplement that claims to "hack" your metabolism.
"This is really just snake oil, and basing fairly wild claims on small studies that have shown tiny increases in thermogenesis (essentially body temperature) from ingredients such as cayenne pepper," he said. "There is no evidence at all that super high doses of this kind of ingredient have any impact at all on metabolic rate, or on body composition."
Worthington also avoids anything that claims to counteract blood sugar spikes.
"Firstly, blood sugar spikes are a perfectly natural and essential part of metabolism," he said. "Wanting to eat food without elevating blood sugar is a little like hoping to exercise without elevating heart rate and blood pressure. They are essential and natural responses."
While continuous glucose monitors can be beneficial for diabetic and pre-diabetic people, otherwise healthy people don't need them. Worthington thinks supplements claiming to reduce or eliminate blood sugar spikes are another way marketing departments try to convince people to buy something for a problem that doesn't really exist.