A Beginner’s Guide To Supplements – The Key Ingredients To Know

The supplement market has grown rapidly over the last few years, with an overwhelming amount of choice and information, making it harder to dissect and understand exactly which supplements we really need (if any). So, we turned to the experts to help us navigate this whirlwind of a subject and offer some more direction.

For post-gym aches: Creatine

Want to exercise for longer and recover quicker? Then, introduce creatine into your supplement line-up. “It can help with muscle repair and growth under stress,” explains David Wiener, Training & Nutrition Specialist at AI-based fitness and lifestyle coaching app Freeletics suggests. “You can get it in many different forms including powders, gels, or pills, it’s also found in small doses in foods such as meat and eggs, however, to get an effective dose, opt for a high-quality supplement.”

For feeling low/managing SAD: Omega-3

If you suffer from SAD or often feel low and deflated, “Omega 3 supplements have been proven to help lift your mood, Wiener adds. “Found in fish oil and renowned for being beneficial in heart and brain health. However, omega-3 also supports healthy eyes, joints, bones, and the skin, as well as helping you sleep better and having mood-boosting effects.” An all-round brilliant supp.

For sleep help: Reishi

Reishi, called the ‘queen of mushrooms’, has fantastic benefits for sleep quality. Clarissa Berry, Holistic Nutritionist swears by the natural power of mushrooms. “It’s an adaptogen, which means it improves the body’s ability to cope with stress. Reduced stress levels and anxiety, coupled with an increase in calming neurotransmitters (serotonin and GABA), can shorten the time it takes to fall asleep and promote deeper, more refreshing sleep.” And who doesn’t need that in their life?

For more energy: Chaga

Chaga is a mushroom native to forests throughout Northern Europe. “As such, it has long been a staple remedy in many cultures, particularly for its benefits on digestion, immunity, skin health and energising qualities,” says Berry. “It is one of the richest known sources of antioxidants, which accounts for many of its health benefits. In Scandinavia, it is a popular replacement to coffee due to its ability to improve energy levels without the crash associated with stimulants such as caffeine.”

For better concentration: Lion’s Mane

Lion’s Mane is a fascinating mushroom with potentially incredible benefits for the brain. According to Berry, “taking Lion’s Mane causes an increase in levels of Nerve Growth Factor, a compound in the brain that drives neuron growth and serves to protect existing brain cells. Lion’s mane may also improve blood flow to the brain and has anti-inflammatory effects that may improve overall neurological health. Studies have demonstrated lion’s mane’s capacity to improve cognitive function, and many find that it improves their focus, memory, and learning. Other studies have shown it to benefit emotional health as well, by reducing stress and anxiety while boosting mood.”

For managing anxiety: L-Theanine

Do you live on your nerves? If so, Aneequa Godart, Functional Therapist at HUM2N bio-hacking clinic, recommends L-Theanine – “it’s an amino acid found in tea leaves could help to support relaxation by enhancing brain neurotransmitter levels which leads to improved mood, focus, and reduced stress.”

For upping immunity: Curcumin

“Curcumin, the active compound in turmeric, has long been used in traditional medicine due to its anti-inflammatory and antioxidant properties,” explains Godart. “Not only is it gaining popularity as the healthier choice for your morning latte, but it is also shown to help support immunity.”

For boosting gut health: Probiotics

Gut health is a topic that is going nowhere anytime soon. “No matter what your age or sex, these beneficial ‘good’ bacteria are key to digestive health and balancing the gut microbiome, which can become out of whack due to a poor diet, illness, and other lifestyle factors,” adds Godart. If you invest in just one supplement, make it a probiotic. Your tummy and overall health will thank you for it.

For plumper skin: Collagen

Collagen levels begin to deplete in our 20s, which means a supplement is the only way to add more collagen into our daily lives. However, the good news is collagen supplements come in all forms, from powders and liquid pouches to coffee creamers and tablets, so it’s easy to get your daily dose. Anna Lahey, founder of leading collagen beauty brand, Vida Glow, swears by ingestible collagen for its game-changing skin benefits. “By adding collagen into your well-being regime, you can expect plumper, glowier, more youthful-looking skin, glossy hair, and stronger and longer nails.”

Women’s supplements

The menopause has finally shed its taboo status as a talking topic. “There’s a palpable shift in open discussion around how the condition affects our lives from a certain age,” says April Preston, Global Production Director at Holland & Barrett. “More than just the ‘signature’ hot flushes, women can experience everything from increased anxiety, poor sleep, increased aches and pains, poor concentration or focus, lower sex drive, vaginal dryness and urinary symptoms like increased frequency or cystitis. There may also be issues with dry skin, more wrinkles, hair loss, bloating, tingling and dizziness. By adding a supplement, you will feel supported on your journey, but note, they are not substitutes for HRT, they simply help with the symptoms.”

Pregnancy support supplements

Whether you’re finding it hard to fall pregnant, planning a pregnancy or already pregnant, these supplements are designed to support you before, during and after pregnancy. They “mainly consist of high-impact vitamins and minerals at the perfect dosage to support and optimise hormone health, egg quality, foetal development, and maternal wellbeing,” adds Preston. Consider them your midwife in a bottle!

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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