Everything You Need To Know About Supplements

by | May 9, 2018

Let’s talk about supplements – they’re something I get so many questions about from my clients and 28ers and I get it, there’s plenty of confusion surrounding them. So today, I’m here to clear the air and reveal the truth about supplements.

Before I go any further, it’s so important to understand that the purpose of supplements is to supplement a quality, real food diet. They’re not called replacements for a reason, so remember that they’re purely meant to compliment your diet. However, in the busy Western world we live in the reality is that almost all of us simply don’t get all of the nutrients that we need from our normal diets. This is where supplements come in, as they can be an awesome way to top up any of the nutrients we may be lacking. So with all of this in mind, take a look at some of my favourites and their seriously far-reaching benefits. 


As one of the biggest nutrition deficiencies in adults, maxing our magnesium intake should be a must. The magic of magnesium ranges from boosting exercise performance, helping you sleep, relieving muscle aches and spasms and migraine prevention (just to name a few).


Basically your guts best friend, probiotics help to balance out bacteria in the gut and can help with weight loss, digestive health and immune function.

RELATED: 8 Easy Ways To Improve Your Gut Health

Fish oil

A bit of a heart hero, fish oil contains essential nutrients that can help lower blood pressure and lower your risk of heart attack.


Calcium is a must for optimal bone health, but our heart, muscles and nerves also need adequate calcium to function properly. Calcium supplements can be especially beneficial for older women.

Vitamin D

AKA the ‘sunshine vitamin’, the benefits of vitamin D range from maintaining healthy bones, supporting the immune system, supporting our lungs and cardio health and studies show it may even boost weight loss. You might benefit from vitamin D supplements if you work indoors or are particularly sun smart.

RELATED: 5 Unexpected Signs You’re Not Getting Enough Vitamin D


Protein is the king of nutrients when it comes to gaining muscle and losing fat and can help reduce hunger and appetite, so why not throw some of my chocolate or vanilla protein in your next morning smoothie. 

When it comes to supplements, if you aren’t getting all the nutrients you need there’s no denying that the benefits are few and far between. However, never forget that the source of your nutrients is important, so focus on getting these from real and whole foods where you can. My final two pieces of advice are this – if you’re not sure which ones are right for you I always recommend visiting a healthcare professional. Secondly, don’t waste your money on generic multi vitamins, they might look fancy but they often don’t contain the therapeutic levels we actually need. 

Sam Wood is the founder of online training and nutrition program 28 by Sam Wood and Australia’s largest personal training gym ‘The Woodshed’. 

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Women Fleeing Domestic Violence Can Now Receive A One-Off Support Payment

It’s been labelled the shadow pandemic and the fact remains that for many women across Australia, domestic violence is a lived reality that doesn’t discriminate by age, occupation, or socio-economic status. Researchers have found that during Covid-19 lockdowns, there was a surge in family and domestic violence, with agencies experiencing a surge in demand as nearly half their clients reported an increase in controlling behaviours. 

As many who have lived through such turmoil and trauma can attest, the roadmap to fleeing such situations at home can be fraught with challenges and extremely difficult to navigate, particularly when such bureaucracy makes it even harder. Now, it’s been announced that women fleeing a violent relationship will be given a one-off $5,000 payment as part of a federal government trial scheme. 

Known as the “escaping violence payment scheme,” the government has set aside $144.5 million over the next two years to give women $1,500 cash, with the remainder to pay for goods and services, bond, school fees and other necessaries to establish a new safe home. UnitingCare Network will be tasked with delivering the payments while helping link women and their children with relevant community services. 

As the Daily Telegraph reports, “An analysis of domestic violence data by the Australian Bureau of Statistics shows that while it is more common for women from poorer areas, women from high socio-economic areas are not immune from experiencing partner violence.”

As Women’s Safety Minister Anne Ruston explained, the trial has been introduced with the aim to help women overcome the financial barriers that might deter them from leaving a violent relationship. “We know that financial hardship as well as economic abuse - which may involve interfering with work or controlling or withholding money - reduces women’s ability to acquire and use money and makes it difficult to leave violent relationships,” she said. 

“The payments will assist people who need financial support to leave. We know the size of the house a woman is fleeing doesn’t matter. Often she bundles the kids into the car, maybe the dog too and they leave with nothing more than the clothes on their backs.”

To be eligible for a payment, women must be facing financial stress and have some evidence of domestic violence such as a referral from a family and domestic violence service provider with a risk assessment and safety plan, or an AVO, court order or police report. As UnitingCare Australia National Director Claerwen Little said, “We believe that all people, especially women and their children, have the right to live freely and without fear, and this payment is an important step forward to ending violence against women and children.”

If you require immediate assistance, please call 000.

If you’d like to speak to someone about domestic violence, please call the 1800 

Respect hotline on 1800 737 732 or chat online. 

Under 25? You can reach Kids Helpline at 1800 55 1800 or chat online.