The Science of Supplements – What does what?

PhD1 PhD2 PhD3 PhD6 PhD7 PhD4 PhD8One of the most common e-mails to fall into my inbox has got to be supplement related, “Which ones should I be taking?”

“Which brand should I use?”  and “Will they make me bulky?” are just a few of my favourites. So I thought I’d team up with my sponsors to shed a big of light on which of their supplements are for you and give you the chance to win a big bundle of your own.


Support & Recovery

This is always at the top of my order, purely because its my most regularly used supplement. Taken after your workout it provides your body with ingredients proven to assist your body in repairing it’s self after a gruelling workout. Your muscles come under a considerable amount of stress during exercise, whether it’s cardio or resistance you are undertaking, this range of supplements will help along with a dose of “female friendly vitamins and minerals!

1 Serving – 109kcal


Meal Replacement

This falls under the weight management category, where you replace a meal with a shake..Obviously! This is a good option for those who work out late and don’t like the thought of eating after 8pm. Or as I use it, as my “I don’t have time to breath let a lone eat!” meal replacement when having a particularly manic day.

Packed to the brim with folic acid, potassium and calcium in only 202kcal.


CLA Capsules

As a woman, anything containing the letters “F”, “A” & “T” in that order send off alarm bells, so actively putting a capsule of fatty acids in to our bodies in the name of weight loss, just doesn’t quite up.

CLA stands for conjugated linoleic acid, a type of essential fatty acid found in animal fats or Kelp from seaweed. Which supporting research has lead them to have a much better reputation for supporting weightloss than most traditional diet pills and they contain natural ingredients.

Although you consume CLA in small amounts when eating meat such as beef or consuming cheese, milk and other dairy products, higher quantities of the compound are available in over-the-counter supplements. Most benefits have been noticed in conjuction with a healthy diet and a regular exercise routine.

However a quick search of Google will return many conflicting options, so it’s always best to go with what works for you.!



These are the only weight loss aid which I currently incorporate purely due to the high caffeine content as well as green tea extract. I take 2 capsules in the morning, especially when undertaking a 6am work out. Both caffeine and green tea have been reported to increase your metabolic rate which is the rate by which your body burns calories and in this instance I’m wanting to really get the most of my workouts.


Greens & Berries

The newest member of the PhD Woman family is Greens & Berries, not for the faint hearted and certainly not for the cookie monster I have living inside of me. I try to incorporate this into my smoothies as often as possible because it really is packed full of goodness. As someone who only recently started eating veg, and I’m still very selective in that respect, this is a great way to add a little more to your diet.

Packed full of Vitamin C, Folic acid, Biotin and Vitamin B6, it really is an all rounder!


Now here’s your chance to win a bundle of PhD Woman goodies for yourself, all you have to do is;

1. Follow @lydiaemillen on Twitter (if you don’t have twitter you can follow via facebook here)

2. Follow @phdwomanuk on Twitter (or follow via facebook here)

3. Retweet the competition on Twitter (or Share on facebook here)


Simple as that! Competition is ends Sunday 8pm and is open world wide.




Jacket –  French Connection     Tee – Nike     leggings – Primark     Trainers – c/o Reebok Womens     Bag – Alexander Wang


  1. Laura 27th October 2014 / 4:32 pm

    Great post Lydia, you’ve really broke it down to explain what supplements actually do! Xx

    • lydia 28th October 2014 / 10:22 am

      Glad to have helped Laura 🙂

    • lydia 28th October 2014 / 10:22 am

      No problem jamie! 🙂

  2. niki 29th October 2014 / 9:18 am

    i wish your post talked about how i could eat countless cupcakes and stay my size 🙁
    haha <3

  3. Grace Arthur 29th October 2014 / 10:53 pm

    Finally someone has explained this clearly 🙂 Thank you, it’s a great post!

  4. Grace Arthur 29th October 2014 / 10:53 pm

    Finally someone has explained this clearly for me! Thanks, great post 🙂

  5. Christina adams 5th November 2014 / 9:28 pm

    For the support and recovery is there a flavor you favor more?

  6. Insentif Fitness 20th November 2014 / 4:29 pm

    Searching for the right supplements can be overwhelming. This info is great!

  7. I.A 7th March 2015 / 6:36 pm

    Hi Lydia,

    I know this isnt a recent post but I would be most greatful if you could reply as I’ve just discovered your page! I’m extremely petite, and have always struggled to put on weight. I’ve started exercising in the last 4 months, mainly legs and glutes in an attempt to get some curves. Any suggestions on what would be the best supplements to take? From reading this im leaning on meal replacement as an after work out but im unsure whether to take the support and recovery.

    Thank you for your time!

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