The Supplements I Recommend Most - And Why

The supplement market is a pretty overwhelming place. With promises of boundless energy, better sleep and glowing skin it can be hard to know where to start, and what to trust.

As a Nutritional Therapist, I provide tailored recommendations to my clients, and routinely run functional tests to determine what they actually need. I’ll always consider diet and lifestyle alongside my supplement recommendations - are there life-stage or circumstantial factors that indicate an increased need of a certain nutrient, or are there gaps in nutrition from a restricted diet that need to be filled?

As important as the nutrients themselves in supplements, is the quality. How well absorbed is the nutrient in the form it’s provided? Is it provided at a therapeutic but safe dose that will make a difference? What other ingredients are in the capsules, pills or powders? Have products been third party tested for purity? These are the sorts of questions that I’ve already asked of any supplement I recommend and takes the guess work out for my clients.

All that being said, there are some foundational supplements I tend to recommend to most of my clients. While these are generally beneficial, you should always check their suitability for you before starting any supplements - especially if you have a health condition or are taking medications.

Omega 3 Fatty Acids

Omega 3s in the forms of EPA and DHA are vital for heart and brain health (including mood and cognition), keeping inflammation well managed, optimising hormone production, supporting skin to stay supple and moisturised and joints to stay well-lubricated. Fish oils tend to have a superior balance of EPA and DHA, but there are some good quality algae oil supplements for plant-base diets too. Always check omega 3 supplements have been third party tested for heavy metals and PCBs, and that they contain an anti-oxidant to keep them stable.

Magnesium

Involved in over 300 enzymatic processes in the body, Magnesium is essential for energy, muscle function, and nervous system relaxation. Soil depletion and diets lacking in whole-foods mean that many of us don’t get enough from food alone, and active lifestyles, stress, menstruation and challenges with sleep increase our need for this mineral. Choose a supplement in a form that supports your particular needs (eg. sleep, muscle tension or energy) and use it consistently for the best results.

Vitamin D

Vitamin D helps keep the immune system balanced, supports bone health, and plays an important role in our body’s circadian rhythm. Supplementing year-round can be beneficial if you work indoors, have a darker skin tone, allergies or auto-immune conditions or if you cover up in the sun. The best way to determine your supplementation needs and the right dose for you is to test your Vitamin D levels in spring and autumn.