Just say 'no' to festive spread. Load up on these drugs to reject the 4.1kg (9lb) the average man puts on over the Christmas period. That saves you half a stone's worth of turkey sandwiches, pigs in blankets and the three litres of booze you'd usually have to work off again by the time you finally get back in the gym in darkest January. Supplement expert Sol Orwell (examine.com) gives you the pills to fight all the negative effects of the festive season. Rack 'em up, knock 'em back and enjoy yourself.
#1 Vitamin D
Why take it: Because it's the ultimate supplement. "Vit D should be taken by everybody who doesn't eat half a pound of wild salmon," says Orwell.
What to take: One a day in the build up to that first Christmas session. Double drop when December starts to bite.
What it does: It's a prohormone that regulates everything from digestion to sweat, with mood regulation its primary function, according to the MedStar Union Memorial Hospital in Baltimore. You'll be laughing through charades with her nan before you know it.
#2 5-HTP
Why take it: If you can't turn down that second round of your mum's roast potatoes.
What to take: 300-500mg doses daily (either a single dose or split in two).
What it does: It's the best weight-loss supplement: University of Rome says it reduced calorie intake by around 50%.
#3 Green Tea Extract (Salacia Reticulata)
Why take it: If you know you're going to overeat. It's the pill to see you through that three-day feeding frenzy that is 24, 25, 26 December.
What to take: One dose 15min before a main meal.
What it does: "Carb blockers work by either preventing enzymes in the gut from absorbing carbs, or by physically blocking how sugars are taken up in the gut," says Orwell. Ohio University confirmed that salacia reticulata was the most effective out there.
#4 Rhodolia Rosea
Why take it: Use this as a preventative measure rather than cure. It's an 'adaptogen', prepping your body for stress.
What to take: Load up and pop 300-700mg of rhodolia every single morning.
What it does: It reduces stress hormone levels and the side effects of stress and anxiety, says Uppsala University. Sounds like the Christmas shopping.
#5 Melatonin
Why take it: If end-of-year deadline worries mean you're tossing and turning until the early hours.
What to take: 3mg 15-30min before bed. The time-release capsules are most effective taken before lights outs.
What it does: Raises the natural hormone in your body that helps you fall asleep with no morning-after lethargy.
#6 Lipases
Why take it: Helps with digestion and is absolutely vital for anyone with slight food intolerances and absorption issues.
What to take: One dose after every meal.
What it does: "If you're spending money to get ample protein and fats, you want to ensure that your body's making use of all the amino acids. To do it, help your gut send food on its way," says sports nutritionist Alex Ferentinos. Start picking your combos and get ready for a festive season you won't regret.
#7 Reishi
Why take it: Even the symptoms of mild over-training are accentuated in the winter. This supplement bolsters your whole immune system from the very first pill.
What to take: A 3g or one-pill dose every day. The British Journal of Sports Medicine found it reduced athletes' sickness by nearly 20%.
What it does: It's an immunomodulator which, in English, means that it teases your immune system into thinking that your body's starting to get sick when it isn't, raising immune function so it's better prepared for viruses when they do attack.
#8 Lemon Balm
Why take it: For an immediate calm state. "It's got an almost sedative-like effect that improves any situation," says Orwell.
What to take: Take 300mg twice daily for the last two weeks in November, then up the dose to four times a day through December.
What it does: Simple - increases relaxation, decreases aggression. The University of Northumbria found that it affected many different forms of stress including mood, agitation and irritability.
#9 Theanine
Why take it: Because you can't skip coffee and you need to be on top form: "It's a concentration-boosting amino acid that's effective for people with a caffeine habit, as the two have synergistic compounds that work well together in the brain," says Orwell.
What to take: Take 100-200mg once a day with that morning coffee.
What it does: It immediately increases mental acuity according to the University of Nagoya in Japan.
#10 L-Tyrosine
Why take it: For immediate relief - ideal when that 9am meeting with your boss falls on the morning after the office party. Which it will.
What to take: 2g, 30min before the boardroom.
What it does: It stops the depletion of energy hormones adrenaline and dopamine, keeping your mood level. The US Army gives it to soldiers before they go into battle, so you've got back-up.
#11 ZMA
Why take it: To build muscle, get a deeper sleep and fuel cell repair in the process.
What to take: Three pills a night after you've trained.
What it does: Magnesium and zinc fuel muscle repair and make your sleep more effective, while the aspartate helps you to stay asleep, once you've got there.
#12 Milk Thistle
Why take it: To help your liver process toxins safely after a heavy day's drinking.
What to take: 400mg with a non-alcoholic drink before you go to sleep and with breakfast the day after.
What it does: Think of it as replacing those toxins with health. The chemical compound delivers molecules called silymarins to the liver where they interrupt the ability of many toxins to damage cell membranes.
#13 Vitamin C
Why take it: If you want to get rid of that hangover, double-quick. NB Vitamin C in Buck's Fizz doesn't count.
What to take: 1g every hour from the moment you wake up in the morning.
What it does: It stimulates the liver and gets it into action, working to plough through the eggnog.
#14 Andrographis Paniculata
Why take it: All those Christmas catch-ups catching up with you? The University of Chile found it reduced symptoms of the common cold within two days of taking it.
What to take: 2-6g of the herb, twice a day for three days as soon as the symptoms start.
What it does: It builds up the potency of your immune system's white blood cells to launch a broadside on any office epidemics.
#15 Protein-Digestive Enzymes (Proteases)
Why take it: To swerve the (delicious) indigestion brought on by the second round of Christmas pudding.
What to take: One dose during and after high-protein meals of turkey leftovers.
What it does: Gives your digestive enzymes more firepower. The biggest of Christmas just got scrooged.
#1 Vitamin D
Why take it: Because it's the ultimate supplement. "Vit D should be taken by everybody who doesn't eat half a pound of wild salmon," says Orwell.
What to take: One a day in the build up to that first Christmas session. Double drop when December starts to bite.
What it does: It's a prohormone that regulates everything from digestion to sweat, with mood regulation its primary function, according to the MedStar Union Memorial Hospital in Baltimore. You'll be laughing through charades with her nan before you know it.
#2 5-HTP
Why take it: If you can't turn down that second round of your mum's roast potatoes.
What to take: 300-500mg doses daily (either a single dose or split in two).
What it does: It's the best weight-loss supplement: University of Rome says it reduced calorie intake by around 50%.
#3 Green Tea Extract (Salacia Reticulata)
Why take it: If you know you're going to overeat. It's the pill to see you through that three-day feeding frenzy that is 24, 25, 26 December.
What to take: One dose 15min before a main meal.
What it does: "Carb blockers work by either preventing enzymes in the gut from absorbing carbs, or by physically blocking how sugars are taken up in the gut," says Orwell. Ohio University confirmed that salacia reticulata was the most effective out there.
#4 Rhodolia Rosea
Why take it: Use this as a preventative measure rather than cure. It's an 'adaptogen', prepping your body for stress.
What to take: Load up and pop 300-700mg of rhodolia every single morning.
What it does: It reduces stress hormone levels and the side effects of stress and anxiety, says Uppsala University. Sounds like the Christmas shopping.
#5 Melatonin
Why take it: If end-of-year deadline worries mean you're tossing and turning until the early hours.
What to take: 3mg 15-30min before bed. The time-release capsules are most effective taken before lights outs.
What it does: Raises the natural hormone in your body that helps you fall asleep with no morning-after lethargy.
#6 Lipases
Why take it: Helps with digestion and is absolutely vital for anyone with slight food intolerances and absorption issues.
What to take: One dose after every meal.
What it does: "If you're spending money to get ample protein and fats, you want to ensure that your body's making use of all the amino acids. To do it, help your gut send food on its way," says sports nutritionist Alex Ferentinos. Start picking your combos and get ready for a festive season you won't regret.
#7 Reishi
Why take it: Even the symptoms of mild over-training are accentuated in the winter. This supplement bolsters your whole immune system from the very first pill.
What to take: A 3g or one-pill dose every day. The British Journal of Sports Medicine found it reduced athletes' sickness by nearly 20%.
What it does: It's an immunomodulator which, in English, means that it teases your immune system into thinking that your body's starting to get sick when it isn't, raising immune function so it's better prepared for viruses when they do attack.
#8 Lemon Balm
Why take it: For an immediate calm state. "It's got an almost sedative-like effect that improves any situation," says Orwell.
What to take: Take 300mg twice daily for the last two weeks in November, then up the dose to four times a day through December.
What it does: Simple - increases relaxation, decreases aggression. The University of Northumbria found that it affected many different forms of stress including mood, agitation and irritability.
#9 Theanine
Why take it: Because you can't skip coffee and you need to be on top form: "It's a concentration-boosting amino acid that's effective for people with a caffeine habit, as the two have synergistic compounds that work well together in the brain," says Orwell.
What to take: Take 100-200mg once a day with that morning coffee.
What it does: It immediately increases mental acuity according to the University of Nagoya in Japan.
#10 L-Tyrosine
Why take it: For immediate relief - ideal when that 9am meeting with your boss falls on the morning after the office party. Which it will.
What to take: 2g, 30min before the boardroom.
What it does: It stops the depletion of energy hormones adrenaline and dopamine, keeping your mood level. The US Army gives it to soldiers before they go into battle, so you've got back-up.
#11 ZMA
Why take it: To build muscle, get a deeper sleep and fuel cell repair in the process.
What to take: Three pills a night after you've trained.
What it does: Magnesium and zinc fuel muscle repair and make your sleep more effective, while the aspartate helps you to stay asleep, once you've got there.
#12 Milk Thistle
Why take it: To help your liver process toxins safely after a heavy day's drinking.
What to take: 400mg with a non-alcoholic drink before you go to sleep and with breakfast the day after.
What it does: Think of it as replacing those toxins with health. The chemical compound delivers molecules called silymarins to the liver where they interrupt the ability of many toxins to damage cell membranes.
#13 Vitamin C
Why take it: If you want to get rid of that hangover, double-quick. NB Vitamin C in Buck's Fizz doesn't count.
What to take: 1g every hour from the moment you wake up in the morning.
What it does: It stimulates the liver and gets it into action, working to plough through the eggnog.
#14 Andrographis Paniculata
Why take it: All those Christmas catch-ups catching up with you? The University of Chile found it reduced symptoms of the common cold within two days of taking it.
What to take: 2-6g of the herb, twice a day for three days as soon as the symptoms start.
What it does: It builds up the potency of your immune system's white blood cells to launch a broadside on any office epidemics.
#15 Protein-Digestive Enzymes (Proteases)
Why take it: To swerve the (delicious) indigestion brought on by the second round of Christmas pudding.
What to take: One dose during and after high-protein meals of turkey leftovers.
What it does: Gives your digestive enzymes more firepower. The biggest of Christmas just got scrooged.
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