Feeling fatigued, unfocused, or not your best? The right supplements can fill nutritional gaps and transform your health, energy, and performance. Whether you’re a fitness enthusiast or simply looking to boost your well-being, here are the top five supplements you should consider.
1. Magnesium: The Ultimate Health Multitasker
Magnesium is one of the most essential minerals for modern living. Despite its importance, up to 50% of people in the UK are magnesium deficient, largely due to depleted soils and modern diets. Even those eating a healthy diet may struggle to get enough.
Benefits of Magnesium
• Improves Sleep: Magnesium glycinate promotes deep, restorative sleep and reduces insomnia symptoms.
• Reduces Stress and Anxiety: Magnesium lowers cortisol and supports relaxation.
• Enhances Brain Function: Magnesium threonate crosses the blood-brain barrier, improving memory and cognitive function.
• Supports Vitamin D Absorption: Magnesium helps your body synthesise and use vitamin D effectively.
How to Use Magnesium
• Take magnesium glycinate in the evening to support sleep.
• Use magnesium threonate in the morning to boost mental clarity.
• Dosage: 300-400mg daily, split between morning and evening.
2. Vitamin D3 with K2: The Sunshine Vitamin
Living in the UK, where sunshine is often in short supply, it’s no surprise that 40% of Brits are deficient in vitamin D, especially in the winter months. Vitamin D3, combined with K2, is critical for bone health, immunity, and overall vitality.
Benefits of Vitamin D3 with K2
• Bone and Heart Health: Vitamin K2 directs calcium to your bones, preventing arterial calcification.
• Boosts Mood: Low vitamin D levels are linked to depression; supplementation can improve mental health.
• Strengthens Immunity: Vitamin D3 enhances immune function, reducing the risk of colds and flu.
How to Use Vitamin D3 with K2
• Choose a supplement that combines D3 with K2 for optimal absorption.
• Dosage: 1,000-4,000 IU daily (consult your GP for specific guidance).
• Take with a meal containing healthy fats for better absorption.
3. Iron: Boost Your Energy and Vitality
Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout your body. Without enough iron, you can experience fatigue, weakness, and even brain fog.
Who Needs Iron?
• Women: Menstruation and pregnancy increase iron requirements.
• Athletes: Regular training raises iron demand for muscle repair and oxygen transport.
• Vegans and Vegetarians: Plant-based diets often lack bioavailable iron.
Benefits of Iron
• Increases Energy: Prevents fatigue and improves stamina.
• Enhances Performance: Ensures muscles receive the oxygen they need during workouts.
• Improves Mental Clarity: Prevents brain fog and supports focus.
How to Use Iron Safely
• Take a gentle supplement like ferrous bisglycinate to avoid digestive upset.
• Pair with vitamin C (e.g., a glass of orange juice) for better absorption.
• Avoid taking iron with calcium or caffeine, as they hinder absorption.
For more on iron and its role in performance, check out my feature in British GQ here.
4. Creatine: Strength for Body and Mind
Creatine is one of the most well-researched and effective supplements available. It supports muscle function, boosts energy, and even enhances cognitive performance.
Benefits of Creatine
• Improves Strength and Endurance: Ideal for resistance training and high-intensity workouts.
• Boosts Recovery: Speeds up muscle repair post-exercise.
• Enhances Cognitive Function: Studies suggest creatine improves memory and focus, particularly in older adults.
How to Use Creatine
• Stick to creatine monohydrate, the most effective and widely studied form.
• Dosage: 3-5g daily, ideally post-workout or with a meal.
• No need for loading or cycling—just consistent daily use.
Addressing Common Myths
• Creatine doesn’t cause fat gain; any initial weight gain is due to water retention in your muscles, improving hydration and performance.
• Creatine is beneficial for both men and women, supporting strength and recovery across the board.
5. Electrolytes: Hydration Done Right
Electrolytes like sodium, potassium, and magnesium are crucial for hydration, energy, and muscle function. A proper balance is essential for both athletes and everyday wellness.
Benefits of Electrolytes
• Prevents Fatigue: Maintains optimal hydration levels for sustained energy.
• Reduces Cramping: Helps muscles contract and recover efficiently.
• Boosts Performance: Keeps your body functioning at its peak during workouts.
How to Use Electrolytes
• DIY Electrolyte Mix: Combine Himalayan pink salt, potassium powder (NoSalt), and magnesium in your water.
• Premixed Option: Try Santa Cruz Paleo Electrolyte Supplement for a convenient solution.
• Drink your mix in the morning or before workouts for a hydration boost.
How These 5 Supplements Work Together
When combined, magnesium, vitamin D3 with K2, iron, creatine, and electrolytes form a powerful foundation for health and performance:
• Magnesium supports relaxation, sleep, and vitamin D absorption.
• Vitamin D3 with K2 enhances immunity, mood, and bone health.
• Iron boosts energy, oxygen transport, and stamina.
• Creatine supports strength, recovery, and cognitive performance.
• Electrolytes ensure hydration and optimal muscle function.
Lifestyle Tips for Maximum Results
Supplements are most effective when paired with healthy habits:
• Move Daily: Regular exercise enhances the absorption and utilisation of nutrients.
• Get Outside: Sunlight boosts your vitamin D levels naturally.
• Prioritise Sleep: A consistent bedtime routine paired with magnesium can make a world of difference.
• Stay Hydrated: Water combined with electrolytes ensures optimal hydration.
Take Control of Your Health Today
Adding these five supplements to your daily routine, alongside healthy lifestyle habits, can significantly improve your energy, focus, and overall vitality. Start small, stay consistent, and you’ll notice a transformation within weeks.
I keep things simple so you don’t EVER have to overcomplicate it.
Unlock your full potential with personalised coaching through my app! Whether you want to boost energy, improve focus, or optimise performance, I’ll create a plan tailored to your goals.
Check out my British GQ article on iron here, and message me to get started today!
Comments