The 12 Supplements A Nutritionist Actually Rates

You get what you pay for with supplements. The choice today is vast and, if you don’t know what to take, it’s easy to either waste your money or take something that won’t benefit your health. Avoid supplements from random brands on Amazon, or any other online retailer for that matter. Do your research on the brand before purchasing and steer clear of cheap supermarket and high-street chemist own-brand formulas. You get what you pay for. That said, at the other end of the scale, there are some supplements that have positioned themselves as premium products with a price tag to match, but many of them aren’t worth the money. Brands I trust and recommend time and again include Pure Encapsulations, Designs for Health, Nutri Advanced and BioMedica. A.Vogel is also great for herbs. 

A vitamin D deficiency is one of the most common issues I see. This can lead to increased susceptibility of infection, meaning more coughs and colds. If women were to take one supplement, it should be vitamin D. It’s a good idea to test your levels, optimise your levels through supplementation and then identify the maintenance dose you need to keep your levels optimal. I have a high vitamin D requirement so I take Love Life Supplements Vitamin D3 + K2 year-round and test my levels at least once a year – City Assays offers at-home tests or you can ask your GP to test your levels. 

A high-quality multivitamin can be helpful for some people. I don’t personally take a multivitamin as I work hard to ensure my diet provides most micronutrients my body needs. I test my levels regularly to keep an eye on things. However, if your diet isn’t perfect, a decent multivitamin could be a good idea. I rate NutriAdvanced’s formulas as they have a range for different stages of life – I often recommend the pregnancy multivitamin to expecting clients. 

Most people don’t get enough omega 3 in their diet. Instead, they get too much omega 6, and having an imbalance can compromise health and promote inflammation. Omega 3 is found in oily fish, walnuts, flaxseed and chia seeds, whereas omega 6 is found in eggs, peanut butter, tofu and almonds. I had my omega 3 levels tested at the beginning of the year and despite supplementing periodically and eating plenty of oily fish, my levels were still slightly suboptimal. I am currently taking Bare Biology Life & Soul Omega 3 to achieve optimal levels. Omegas are one supplement you want to invest in as lower-quality ones can contain high levels of contaminants. Look for products with a five-star IFOS rating – Bare Biology is my go-to brand.

Zinc is important for immune health. However, you need to tread carefully. I’ve recently seen a lot of clients who were supplementing zinc and vitamin D during the pandemic to support immunity. But vitamin C can impact copper absorption, so taking high levels of vitamin C and zinc without copper can cause problems. It’s a delicate balance to strike, which is why it’s always a good idea to get professional support.

If I’m feeling run down, I rely on herbal formulas. I swear by Unbeelievable Health’s Bee Prepared Max Strength. It contains concentrated amounts of ingredients like bee propolis, black elderberry, olive leaf, beta glucans, acerola cherry and reishi mushroom – it really does knock a cold or sniffle on the head.

If you’re always tired, an underactive thyroid could be to blame. If you’re consistently struggling with low energy despite getting optimal amounts of sleep, it’s worth getting a blood test to identify whether there’s an underlying deficiency or medical condition. I often see women with low energy due to suboptimal levels of iron, B12, vitamin D or an underactive thyroid.

Magnesium is a natural sleeping aid. If you struggle with your sleep, try magnesium glycinate, but if you also experience constipation, try a magnesium complex that includes both glycinate and citrate. I’m currently taking Altrient’s liposomal magnesium. If you can’t get to sleep because of anxiety or a racing mind, try A.Vogel Passiflora Complex, which is a very calming formula. 

Adaptogens are good for stress. They’re a class of plants used for their healing abilities of balancing, restoring and protecting the body as a whole. They support your adrenal glands and counteract the effects of stress – rhodiola and ashwagandha are particularly effective. 

Digestive enzymes can be just as effective as probiotics. If you feel your food sits heavily in your stomach after eating a moderately sized meal, it could be worth looking into digestive enzymes. There’s always a place for probiotics, but the strain matters. For example, certain strains can support the body after a course of antibiotics – I rate Optibac For Those On Antibiotics.  

A greens powder is a health all-rounder. I take Love Life Supplements Organic Greens daily – it’s full of nutrients and one of the very few pleasant-tasting greens powders I’ve tried. I take it after a workout – the antioxidants it contains help counteract the free radicals produced during exercise to aid recovery. I also use a high-quality protein powder post-exercise and add sea salt to water to support hydration – it’s a simple way to top up electrolytes. 

The jury’s out on CBD. I’ve tried several CBD products but can’t say I’ve ever experienced noticeable effects. My WHOOP band – a wearable tracker that records health data 24/7 and breaks it down into three areas of strain, recovery and sleep – didn’t show any tangible benefits, either. Some people find CBD helps, while others see no benefits at all. 

Longevity supplements are the next big thing. I recently discovered Youth & Earth’s range of longevity supplements – the NMN and Preservage formulas are great and work well together. NMN is a naturally occurring compound in the body that plays a role in energy metabolism and cellular health. NMN is also a precursor to NAD+, a molecule integral to our ageing pathways. Levels, however, decline as we age. Taking NMN is an excellent starting point for a molecule that facilitates thousands of reactions for DNA repair, cell energy and stress reduction. Preservage contains a cocktail of well-researched nutrients proven to support healthy ageing, including resveratrol (found in grape skin), curcumin (from turmeric), quercetin (found in onions and apples) and piperine (from black pepper). I’ve just stocked up on both these supplements and can’t wait to see the results.

For more, visit Kim-Pearson.com