We all know that eating a nutritious diet is better for us, but with busy lives, it’s often easier said than done. Whatever you want from your health and wellbeing – whether it’s to combat tiredness, lose weight, alleviate anxiety, improve sleep, tackle skin conditions, prevent joint pain, build muscle, or grow hair and strengthen nails – increasing your vitamin and mineral intake with supplements is a great way to feel better all round.  

Now, we get it – the vast number of supplements out there can be overwhelming, especially if you’re just starting out! That’s why we’ve curated a list of the most essential supplements you need every day to feel happier, healthier, and more energized! Ready to dive in?  

WHY DO YOU NEED SUPPLEMENTS?  

It’s a sure-fire way to fill any nutritional deficiencies you have that might be a result of a poor diet, health issues (such as anemia), allergies (like lactose intolerance), or dietary deficiencies like vegan and vegetarian.  

Not only that but having the right level of vitamins and minerals in our body can encourage healthy, shiny hair, strong nails, clear, glowing skin, and healthy bones and joints. Long-term, the right supplements can also prevent health issues and be particularly useful anti-aging drivers to extend your healthy lifespan.  

WHAT’S THE BEST TIME TO TAKE SUPPLEMENTS AND MULTIVITAMINS?  

While many vitamins can be taken at any time of the day, the best time to take them varies between supplements, so always check the label. There are, however, some general guidelines to stick to when introducing them into your daily routine to optimize absorption so they can get to work quickly and effectively!  

Take multivitamins in the morning with a meal so they can be more easily absorbed. Vitamin D and omega-3 fatty acids (fish oil) are fat-soluble, meaning they don’t dissolve in water and so should be taken with high-fat foods to maximize absorption. Take vitamin C at any time of the day with water. To avoid B vitamins affecting your sleep, take them as soon as you wake up. Magnesium is best taken with food as it can cause laxative effects on an empty stomach. Vitamin E works best when taken with food at night. Zinc should be taken one or two hours before meals with a glass of water.  

And remember, cater your supplement routine to your own needs and lifestyle. You want to include them in your daily routine in the best way that suits you (so you don’t forget to take them!) It makes it easier if you take them at the same time each day so that it becomes a habit you can stick to!  

WHAT ARE THE SUPPLEMENTS I SHOULD BE TAKING AND WHY?  

MAGNESIUM  

Half of the population is deficient in magnesium. Thanks to its anti-inflammatory benefits, it can aid sleep, help to alleviate anxiety and depression, treat migraines and improve PMS symptoms.  

ZINC   

Zinc is a mineral that supports your immune system and metabolic function to support weight loss and stop you from getting sick.  

It’s also important for wound healing and fundamental for skin health, protein production, and DNA synthesis. Growth and development rely on zinc, and having enough is vital for your sense of taste and smell. 

VITAMIN A  

Vitamin A is also known as retinol, which is something you might have in your skincare arsenal. Retinol can help to reduce skin concerns like acne, blackheads, breakouts, dullness, congestion, and a rough complexion.  

VITAMIN B  

B vitamins play a vital role in our health and wellbeing. If you’re vegan or vegetarian, vitamin B12 is an essential supplement since it’s only present in animal-derived food.  

Vitamin B can help to prevent infections and support energy levels, good eyesight, healthy brain function, digestion, appetite, nerve function, hormones, cholesterol, cardiovascular health, and muscle tone.  

B vitamins are particularly useful for pregnant and breastfeeding women as they’re key for fetal brain development. It could also ease nausea and lower the risk of developing preeclampsia.  

B vitamins can increase testosterone levels in men which naturally decrease with age. It could also help to build muscle and increase strength – ideal if you’re a regular gym-goer and looking to hit some PBs!  

VITAMIN C  

Vitamin C is a powerful antioxidant that can support your immune system. It also boosts collagen production that contributes to plumper, younger-looking skin and stronger, shinier hair and nails for a mighty anti-aging effect.  

VITAMIN D  

Also known as the sunshine vitamin, vitamin D is essential to keep bones, teeth, and muscles healthy. In the winter months, many people become deficient in vitamin D as sunlight hours are reduced. Deficiency can cause a loss of bone density and contribute to osteoporosis and fractures.  

Vitamin D contributes to skin cell growth, repair, and metabolism. It can fight free radicals that can cause premature aging like fine lines and wrinkles, dullness, and sagging skin. It also possesses antiviral properties to support a healthy immune system.  

OMEGAS  

Every nutritionist we speak to talks about the importance of nutritious fatty acids found in omegas 3,6 and 9. They’re vital for important bodily functions such as a healthy heart, healthy joints, reducing inflammation, and boosting brain health for better cognitive functions and mood. They’re thought to improve gut health and contribute to glowing skin too. If you can’t consume enough in your diet, turn to fish oil, krill oil, or vegan omega 3 like algal oil.  

PROBIOTICS & PREBIOTICS  

A happy gut means a healthier, happy you. Feed your gut with probiotics and prebiotics to keep the gut microbiome healthy. It means your immune system will work at its best so you don’t get sick. Plus, with the gut and brain intrinsically linked through the gut-brain axis, it means healthy brain functioning for better memory and focus, plus better mental health and mood.  

MULTIVITAMINS  

If you only add one supplement to your daily routine, make it a nutrient-packed multivitamin! If your diet falls short of key nutrients, vitamins, and minerals, a multivitamin is a great way to fill those deficiencies to improve your health and wellbeing from boosting your heart health and brain health to clearer skin, hair, and nails.  

PROTEIN  

Protein plays a vital role in our bodily functions. If you struggle to get enough, protein powders and shakes are a great way to top up this important macronutrient that supports muscle repair and recovery – especially useful to support your fitness regime!    

ANTIOXIDANTS & APTOGENS  

If you want to advance your health and wellbeing further, consider adding anti-aging antioxidants and stress-reducing adaptogen herbs to your nutrition too.  

TAKE YOUR ABCS 

All aboard the supplement train for a quick ride to more energy, improved mood, and better, skin, hair, and nails!