How to Fill Nutritional Gaps Without Overwhelm

The world of supplements can be a bit of a minefield. With so many options on the market, it’s not just about what you take but also about choosing a quality product that delivers real benefits. I often get asked which supplements I recommend to my clients, especially women over 40, who are navigating changing hormones, energy levels, and overall health. So today, I’m breaking down my top supplement picks, why they might be beneficial for you, and what to look for when choosing a quality product.

Start with the Basics: Diet, Exercise, and Sleep First

Before diving into supplements, it’s important to focus on the foundations of good health:

• A nutritious, whole-food diet filled with fruits, vegetables, protein, and healthy fats.

• Regular exercise to support physical and mental well-being.

• Quality sleep to allow your body to rest, repair, and recharge.

When these basics are in place, supplements can provide a helpful boost, particularly when targeted to specific needs.

Magnesium: The Multi-Tasking Mineral

Magnesium is involved in over 300 biochemical reactions in the body. It can help:

• Support sleep: Studies show magnesium can improve sleep quality, especially in those with insomnia.

• Reduce stress: Magnesium plays a role in regulating the nervous system, promoting a calmer state of mind.

• Muscle relaxation: It’s great for easing muscle cramps and supporting post-workout recovery.

Pro Tip: I recommend magnesium glycinate or citrate, as these forms are well-absorbed and gentle on the stomach. Avoid magnesium oxide, which is less bioavailable and often found in cheaper products.

Creatine: Not Just for the Gym Bros

Creatine is often associated with muscle building, but it has benefits beyond the gym floor:

• Boosts energy: Creatine helps produce ATP, your body’s main energy source, which can combat fatigue.

• Supports muscle health: As we age, maintaining muscle mass is key for metabolism and mobility. 

• Cognitive benefits: Emerging research suggests creatine may support brain health, improving memory and mental clarity.

Quality Tip: Look for ‘creatine monohydrate’ as this form is the most researched and proven effective.

DHA/EPA (Omega-3s): Your Brain and Heart’s Best Friends

Omega-3 fatty acids, specifically DHA and EPA, are essential fats found in fish oil:

• Heart health: Omega-3s can help reduce inflammation and support healthy cholesterol levels.

• Brain function: DHA is a major structural component of the brain and is linked to improved cognition and reduced risk of neurodegenerative diseases.

• Mood support: Some studies show omega-3s can have a positive effect on mood and may reduce symptoms of depression.

Quality Tip: Choose fish oil supplements that are third-party tested for purity and free from heavy metals and other contaminants.

L-Theanine: A Natural Calm

L-Theanine is an amino acid found naturally in tea leaves:

• Promotes relaxation: It can help reduce stress without causing drowsiness, making it ideal for daytime use.

• Improves sleep: Some studies suggest L-theanine may improve sleep quality by promoting relaxation.

Quality Tip: Check the dosage-look for products that contain at least 100-200 mg per serving for effective benefits.

Greens Powders: A Convenient Nutrient Boost

If you struggle to get enough greens in your diet, a quality greens powder can help:

• Rich in antioxidants: Greens powders often contain a blend of vegetables, fruits, and superfoods, offering a concentrated dose of vitamins, minerals, and antioxidants.

• Supports digestion: Many contain probiotics and digestive enzymes, which can aid gut health.

Quality Tip: Choose a greens powder with no artificial fillers, colours, or sweeteners, and ideally one that is third-party tested. Good Green Vitality is my favourite.

Choosing Quality Supplements: What to Look For

Not all supplements are created equal. Many products on the market may contain unnecessary fillers, not enough of the active ingredient, or ingredients that aren’t well absorbed by the body. When choosing supplements, look for:

• Third-party testing: This ensures the product contains what it says it does and is free from contaminants.

• Clear labelling: Avoid proprietary blends where the exact amounts of ingredients are not disclosed.

• Minimal fillers and additives: The fewer unnecessary ingredients, the better.

• Evidence-based dosages: Make sure the product contains enough of the active ingredient to be effective.

A Quick Reminder

Supplements can provide a helpful boost, but they work best when paired with a healthy lifestyle.

If you’d like personalised advice on which supplements might benefit you, contact me - I  can help!